Sunday Jun 8 |
 | Note | |
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| pics from the salzburger track & field champs:
http://picasaweb.google.at/nayoming/SalzburgerAllg... |
| Bike (MTB, mostly asphalt) 1:51:06 [1]41.79 km (2:40 / km) +500m 2:31 / km | |
| ahr:113 |
| nice and easy with mani on the bike. was a really nice ride. |
Saturday Jun 7 |
| Running warm up/down 10:00 [2]2 km (5:00 / km) | |
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| warm up and cool down for the 400m race. it was too short and had too less intensity ... :X |
| Running race 1:00 [5]0.4 km (2:30 / km) | |
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| 400m race. i started far too slow and after some 200m i was completely empty. really bad one. i can do it far faster! |
| Running race 13 [5]0.1 km (2:10 / km) | |
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| 4 x 100m relay. started first with an guy who ran last weekend 10.34. didnt really have a chance! :P but they screwed the handover so we won! :D |
| Running race 57 [5]0.4 km (2:22 / km) | |
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| we also ran the 4 x 400m relay 10 minutes later. i started aggressive and did a better ran then in the afternoon. now i know how to run a 400m race. would be interessting what i can achieve if i am well rested! ;)
time was a high 56 or low 57. |
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| C • Maybe... 7 |
Friday Jun 6 |
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
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| warm up and cool down for the salzburger district champs. i ran the 5000m race. |
| Running race 17:25 [5]5 km (3:29 / km) vdot: 58.5 | |
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| so i did a 17:25. and i am satisfied with it. of course its far away from a time i would call fast but i am simply not fast on the track! ;)
but as i said i am satisfied. thats what i am capable of at the moment. it could have been under 17:20 but it was about km3 where i ran behind some people who slowed down and i stayed behind them. took me a while to realise we are slowing down. i overtook then and finished my race alone! ;) |
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| C • Sub 17:00 1 |
Thursday Jun 5 |
| Running 22:08 [2]5.11 km (4:20 / km) +90m 3:59 / km | |
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| yeah baby yeah baby yeah. really really great legs today. felt like i could fly! BUT the race is tomorrow ... not today. anyway a good sign! :)
ran with mani a little loop. |
Wednesday Jun 4 |
| Bike (MTB, mostly asphalt) 1:06:32 [1]26.72 km (2:29 / km) +270m 2:22 / km | |
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| felt ok. still some power in my legs missing but i guess i will be at full strength by friday. i am going to run a 5000m track race. |
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| C • 5000m 7 |
Tuesday Jun 3 |
| Running warm up/down 43:11 [2]4 km (10:48 / km) | |
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| warm up, cool down, breaks and everything else but the fast stuff. ks are just a guess.
also included here 6 strides after the ints. |
| Running intervals 5:24 [5]2 km (2:42 / km) | |
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| 5 x 400m with 5' rest
times were:
62 | 64 | 67 | 67 | 64 |
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| C • Need for speed 2 |
Monday Jun 2 |
| Running 17:30 [2]3.46 km (5:03 / km) +65m 4:37 / km | |
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| reg run. hamstrings still awful but they got better when they became warm.
massage afterwards was great! |