Training Log Archive: pepa.In the 30 days ending Nov 30, 2013:
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Friday Nov 29, 2013 #
running 1:05:00 [2] 12.58 km (5:10 / km) +150m 4:53 / km
shoes: Salomon Sense Mantra
Tuesday Nov 26, 2013 #
strength & coordination 20:00 [3]
stretching 15:00 [1]
Teamsports (volleyball.) 20:00 [1]
Saturday Nov 23, 2013 #
orienteering 40:00 [3] 5.0 km (8:00 / km) +100m 7:16 / km
shoes: Inov8 X-Talon 212 (2)
mit halskratzen rausgewagt. war urst, ohne wege. wennauch mit deutlich zu vielen zu groben Fehlern. Irgendwann gings aber sehr gut. Mehr davon.
Und gesund werden. E/A war auch dabei. Sonntag + Fußballspielen fielen für mich aus.
Wednesday Nov 20, 2013 #
Note
(rest day)
Tuesday Nov 19, 2013 #
running 42:00 [1] 8.0 km (5:15 / km) +50m 5:05 / km
shoes: Brooks Ghost 4
strength & coordination 20:00 [3]
stretching 10:00 [1]
Teamsports (vollejball) 20:00 [2]
Thursday Nov 14, 2013 #
running 40:00 [1] 8.0 km (5:00 / km) +100m 4:42 / km
shoes: Brooks Ghost 4
Tuesday Nov 12, 2013 #
running warm up/down 32:00 [1] 4.3 km (7:27 / km) +50m 7:02 / km
ahr:130 shoes: Brooks Ghost 4
running 18:00 [3] 4.6 km (3:55 / km)
shoes: Brooks Ghost 4
2',3',4',4',3',2' mit kurzen Pausen (30'',60'',90'')
2') 3'53min/km, 161avg
3') 4'02, 168
4') 3'59, 169
4') 4'00, 169
3') 3'56, 170
2') 3'45, 169
strength & coordination 10:00 [3]
stretching 10:00 [1]
Sunday Nov 10, 2013 #
running 45:00 [1] 8.57 km (5:15 / km) +200m 4:42 / km
shoes: Inov8 X-Talon 212 (2)
Saturday Nov 9, 2013 #
Teamsports (Wasserbasketball) 1:00:00 [3]
Mal wieder eine neue Sportart. Im kleinen Becken Wasserbasketball. Witzig.
Thursday Nov 7, 2013 #
strength & coordination 35:00 [4]
stretching 20:00 [1]
Teamsports (floorball.) 20:00 [3]
shoes: nike multicourt 6
Tuesday Nov 5, 2013 #
running warm up/down 38:00 [1] 5.5 km (6:55 / km) +50m 6:37 / km
shoes: Brooks Ghost 4
running intervals 24:12 [4] 6.25 km (3:52 / km)
ahr:175 max:184 shoes: Brooks Ghost 4
6'
2',3',2',3',2'
6'
+E/A/ABC
6') 3'57''/km, 172avg, max 178 (P: 2' locker)
2') 3'43, 172/181 (P30'')
3') 3'48, 176/182 (P45'')
2') 3'47, 175/182
3') 3'54', 178/183
2') 3'43, 179/184 (P2')
6') 3'57, 177/184
insbesondere die erste Hälfte fühlte sich recht locker an, bei der zweiten merkte man schon, dass es Intervalle sind. Fangen wir also mal wieder an, mit Training.
strength & coordination 15:00 [4]
stretching 15:00 [1]
Teamsports (Vollejball) 40:00 [2]
Monday Nov 4, 2013 #
Note
(rest day)
Die Trainingsruhe der letzten Wochen war notwendig.
Die Motivation steigt wieder an sich zu bewegen.
Saturday Nov 2, 2013 #
running 40:00 [1] 7.6 km (5:16 / km) +50m 5:06 / km
ahr:138 shoes: Brooks Ghost 4