Training Log Archive: Old_FoxIn the 7 days ending Jan 14, 2007:
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Sunday Jan 14, 2007 #
Road Running (Easy run) 59:35 [2] 10.2 km (5:50 / km) +213m 5:17 / km
ahr:144 max:167 shoes: Asics Trabuca
Had an easy run with Christian today from Leo and Gitte to him, Neumarkt and back. Mostly running over the fields or in the forest on tracks or gravel. Quite nice and easy, although the hills felt tough. Next rest week I'll run with Arthur in Salzburg, where it's nice and flat :)
Anyway rest week over and I can really feel that the body has recovered, pulse was down to 52 today while I was getting ready.
Here is our route:
http://www.gmap-pedometer.com/?r=641320
Anyway rest week over and I can really feel that the body has recovered, pulse was down to 52 today while I was getting ready.
Here is our route:
http://www.gmap-pedometer.com/?r=641320
Saturday Jan 13, 2007 #
Road Running (Easy run) 32:12 [3] 5.8 km (5:33 / km) +91m 5:09 / km
ahr:143 max:173 shoes: Asics Trabuca
With such beautiful weather I decided that maybe we should try the first gathercole Family run, including Hanna. It's a rest week, and I'm taking it easy so I thought no problem :)
We packed her into the pram (it's a running one) and did this small route round Henndorf.
http://www.gmap-pedometer.com/?r=639044
I must admit it was hard work running with the pram, even with Aisha helping out on the uphills. Downhills were great :)
Here is the link to our blog with some pictures:
http://eurogathers.blogspot.com/
We packed her into the pram (it's a running one) and did this small route round Henndorf.
http://www.gmap-pedometer.com/?r=639044
I must admit it was hard work running with the pram, even with Aisha helping out on the uphills. Downhills were great :)
Here is the link to our blog with some pictures:
http://eurogathers.blogspot.com/
Friday Jan 12, 2007 #
Note
(rest day)
Today will be a well earned rest day - I might even take tomorrow off as well!
Thursday Jan 11, 2007 #
Note
During the rest week, I decided to build in a coopers test as this is one of the only oppertunities that we will have before the end of February to run one. [Previous Coopers Test was the 2nd December 2006]. We ran it at the ÖTB track in Salzburg - weather was warm (as usual for this winter).
In the end the entire training was excellent.
Total Time : 80 minutes
Total Dist : 17.4 km
Far too much for a rest week :)
In the end the entire training was excellent.
Total Time : 80 minutes
Total Dist : 17.4 km
Far too much for a rest week :)
Road Running warm up/down 10:50 [1] 2.2 km (4:55 / km)
ahr:138 max:159 shoes: Asics Trabuca
Warm up before the coopers test.
Track (Coopers Test) 12:00 [5] 3.15 km (3:49 / km)
ahr:172 max:186 shoes: Asics Trabuca
Ran as hard as possible. Goal was to try and not let Warti lap me, and I also knew that he needed 9 laps to bet his PB, so I guess 8 laps was my ultimate goal. No luck, started way to slow, ended well though (and Warti caught me 30s before the end)
1km - 3:58 (171/160)
2km - 3:52 (177/175)
3km - 3:44 (185/180)
150m - 30s (186/186)
I must say I hit the goal of my coopers test - to run as hard as I could and finish strong. Just didn't go as far as I wanted :( As can be seen from my max, I'm way off my best!
Coopers Test Results and ALL TIME LIST can be found here :
http://spreadsheets.google.com/pub?key=pjKvZzMrIaI...
1km - 3:58 (171/160)
2km - 3:52 (177/175)
3km - 3:44 (185/180)
150m - 30s (186/186)
I must say I hit the goal of my coopers test - to run as hard as I could and finish strong. Just didn't go as far as I wanted :( As can be seen from my max, I'm way off my best!
Coopers Test Results and ALL TIME LIST can be found here :
http://spreadsheets.google.com/pub?key=pjKvZzMrIaI...
Road Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Asics Trabuca
Easy two and a bit laps between Coopers Test and the Tempo run.
Tempo Run tempo (10 km test) 44:55 [4] 10.0 km (4:30 / km)
ahr:168 max:174 shoes: Asics Trabuca
Decided to run a 10 km tempo run at medium (DL2) speed. I was hoping at the beginning of the week for about 4 - 4:15 km, but I knew this was not on the program, so I started and was hoping to feel my way round. 4:30's felt quite good, and heart rate was about right so I decided to stick with that - did a very good test I think.
1 km - 4:31 (165/153)
2 km - 4:28 (167/168)
3 km - 4:30 (170/168)
4 km - 4:30 (170/169)
5 km - 4:31 (169/170)
6 km - 4:30 (170/170)
7 km - 4:29 (171/171)
8 km - 4:31 (171/171)
9 km - 4:27 (172/172)
10 km - 4:30 (172/172)
As can be seen by the fact that my heart rate stayed almost constant from KM 6 on, shows that I really hit the point of the exercise. I'm very happy with this although the time is a bit slow.
1 km - 4:31 (165/153)
2 km - 4:28 (167/168)
3 km - 4:30 (170/168)
4 km - 4:30 (170/169)
5 km - 4:31 (169/170)
6 km - 4:30 (170/170)
7 km - 4:29 (171/171)
8 km - 4:31 (171/171)
9 km - 4:27 (172/172)
10 km - 4:30 (172/172)
As can be seen by the fact that my heart rate stayed almost constant from KM 6 on, shows that I really hit the point of the exercise. I'm very happy with this although the time is a bit slow.
Road Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
ahr:147 max:154 shoes: Asics Trabuca
Just an easy 2 laps cool down - felt a bit shattered.
Wednesday Jan 10, 2007 #
Road Running (Easy run) 58:35 [1] 11.0 km (5:20 / km) +167m 4:57 / km
ahr:138 max:163 shoes: Asics Trabuca
Nice run on my own round the back of henndorf with Aisha. We had a little run in with another dog who followed us around for a bit, so I took the dog back to the owners and tied it up outside their house. Weather was again absolutely incredible.
Route : http://www.gmap-pedometer.com/?r=633638
Route : http://www.gmap-pedometer.com/?r=633638
Tuesday Jan 9, 2007 #
Road Running (Easy run) 1:09:22 [2] 13.3 km (5:13 / km) +220m 4:49 / km
ahr:133 shoes: Asics Trabuca
Almost wrote this in as a "1", but realised that I'd probably run too fast for that :) Nice easy run with Markus from the school for 69 min (I forgot that the school and back is 10 min) so I shot my rest day by 10 minutes :)
Route was the same as last week, but with the addition of home and back! http://www.gmap-pedometer.com/?r=613819
Just a side note - it was 10 degrees when I left home. 10 - can you believe it, it's the middle of winter (well supposed to be) and I'm running in short sleeves and shorts!
Route was the same as last week, but with the addition of home and back! http://www.gmap-pedometer.com/?r=613819
Just a side note - it was 10 degrees when I left home. 10 - can you believe it, it's the middle of winter (well supposed to be) and I'm running in short sleeves and shorts!
Monday Jan 8, 2007 #
Note
(rest day)
This is a rest week for me, so no running today!