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Training Log Archive: 007

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Running14 13:53:11 74.27(11:13) 119.52(6:58) 4390
  walking3 2:30:00
  Strength7 1:25:00
  stretch/yoga8 1:20:00
  running drills/plyo2 14:00
  Total23 19:22:11 74.27 119.52 4390
  [1-5]15 14:07:11
averages - sleep:6.9

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Wednesday Dec 28, 2016 #

1 PM

Running 1:18:57 [3] 10.96 km (7:12 / km) +445m 5:59 / km
slept:7.5 shoes: Nike Lunarglide Pink

Sunny day run up Uetliberg from work.

Monday Dec 26, 2016 #

walking 1:30:00 [0]

running drills/plyo 4:00 [3]

Sunday Dec 25, 2016 #

10 AM

Running 55:34 intensity: (7:34 @1) + (25:00 @2) + (20:00 @3) + (3:00 @4) 9.22 km (6:02 / km) +110m 5:41 / km
shoes: Asics DS Trainer

Run Pfaffikon to Galgenen. Felt really lousy though, legs barely wanted to move.

Saturday Dec 24, 2016 #

10 AM

Running 1:31:00 intensity: (10:00 @2) + (40:00 @3) + (36:00 @4) + (5:00 @5) 13.69 km (6:39 / km) +599m 5:27 / km
shoes: Adistar esm purple

Christmas long run with the O club, usual route around Etzel. Fun running with the group and a nice fresh morning, though not a hint of snow.
Felt pretty unfit on the hills, but good to get another long run in and knee fine.

Friday Dec 23, 2016 #

stretch/yoga 10:00 [0]

legs have been so twitchy and restless lately
C • Try magnesium? 3

Thursday Dec 22, 2016 #

Note
slept:6.0

I was a total write off today... terrible fondue & wine hangover. Glaciologists drink like geologists.

Wednesday Dec 21, 2016 #

8 AM

Running 44:00 intensity: (4:00 @1) + (10:00 @2) + (25:00 @3) + (5:00 @4) 6.68 km (6:35 / km) +243m 5:34 / km
shoes: Nike Lunar Glide #2 white

Morning run

Tuesday Dec 20, 2016 #

11 AM

Running 24:31 intensity: (31 @1) + (10:00 @2) + (10:00 @3) + (4:00 @4) 3.72 km (6:36 / km) +57m 6:07 / km
slept:6.5 shoes: Nike Lunarglide Pink

Lunch run with Saskia around the flattish fields near work. Spiced it up with some sprints, plyo jumping, drills.

running drills/plyo 10:00 intensity: (5:00 @3) + (5:00 @4)
shoes: Nike Lunarglide Pink

stretch/yoga 5:00 [0]

Monday Dec 19, 2016 #

Note
slept:8.0 (rest day)

Sunday Dec 18, 2016 #

9 AM

Strength 5:00 [0]

stretch/yoga 10:00 [0]

11 AM

Running long 1:30:56 intensity: (10:00 @1) + (25:00 @2) + (40:00 @3) + (15:00 @4) + (56 @5) 12.08 km (7:32 / km) +522m 6:11 / km
shoes: Adistar esm purple

Another long run from Savognin - up,along,down to Tinizong, then back to Savognin, Riom Salouf where I met Tobias. Felt pretty tired at the end, quite a lot of climbing this weekend. Right foot problem was pretty much gone after good stretching. Left knee a little bit pissed off at some point.
Another beautiful day, feeling motivated and unfit which at least means there will be improvement :)

walking 30:00 [0]

8 PM

stretch/yoga 10:00 [0]

Strength 15:00 [0]

Saturday Dec 17, 2016 #

11 AM

Running long 1:34:35 intensity: (20:00 @2) + (50:00 @3) + (24:00 @4) + (35 @5) 11.98 km (7:54 / km) +700m 6:06 / km
shoes: Adistar esm purple

Run from Tiefencastel to Savognin via Mon etc. Big climb in the beginning, kind of just pottered alont the whole way.
Right foot/arch/ankle felt stiff and sore which was bothering me by the end, but knees were fine.
Beautiful sunny day, huge amazing 'frost flowers' in the shady parts, the first time I have seen them.
8 PM

stretch/yoga 30:00 [0]

Good stretch whilst watching the newish Heidi movie. Actually realised I only ever read about half a Heidi book!

Strength 25:00 [0]

core

Friday Dec 16, 2016 #

11 AM

Running 49:52 intensity: (10:00 @1) + (20:00 @2) + (15:00 @3) + (4:52 @4) 6.01 km (8:18 / km) +238m 6:56 / km
shoes: Nike Lunarglide Pink

Easy lunch jog with Saskia. Felt ok.
Every twig in the forest was completely white from frost, magical!

stretch/yoga 5:00 [0]

After run.

Thursday Dec 15, 2016 #

Strength 5:00 [0]
slept:7.0

stretch/yoga 5:00 [0]

Wednesday Dec 14, 2016 #

7 AM

Running 33:15 intensity: (8:15 @2) + (20:00 @3) + (5:00 @4) 4.7 km (7:04 / km) +208m 5:48 / km
slept:8.0 shoes: Adistar esm purple

Morning run, normal loop but bit longer at the end.

Strength 5:00 [0]

Tuesday Dec 13, 2016 #

Note
slept:7.0

Monday Dec 12, 2016 #

Note
slept:8.0 (rest day)

Sunday Dec 11, 2016 #

9 AM

Running long 1:25:00 intensity: (5:00 @1) + (5:00 @2) + (45:00 @3) + (25:00 @4) + (5:00 @5) 12.53 km (6:47 / km) +377m 5:54 / km
shoes: Adistar esm purple

ZesOLNaK end of season long run in Malters. Took the group doing the shortest loop, then at the end ran back a bit to join the ones from the longer - had to push for the last 1.5km with the fast boys! Felt good today. I need to start some harder training.

Saturday Dec 10, 2016 #

Note
slept:4.0

C • Happy Birthday! 2

Friday Dec 9, 2016 #

6 AM

Running 24:30 intensity: (4:00 @1) + (20:00 @2) + (30 @3) 4.07 km (6:01 / km) +11m 5:56 / km
shoes: Adistar esm purple

Short morning run, half asleep, had to rush to get my train in time.

Thursday Dec 8, 2016 #

walking 30:00 [0]
(rest day)

Night walk with Tobi, feeling coldy so didn't run.

Wednesday Dec 7, 2016 #

12 PM

Running 1:09:00 intensity: (12:00 @2) + (40:00 @3) + (14:00 @4) + (3:00 @5) 9.66 km (7:08 / km) +373m 5:59 / km
shoes: Nike Lunarglide Pink

Another run up to Uetliberg for a bit of sun (great to have a live webcam up there so I can make sure it's worth it). Today the fog was really icy cold and every twig and blade of grass was covered in beautiful frost formations all day long! Glorious up the top, 100s of km of glouds below! Found a cool little single track along a very steep slope in the sun, and some cool rock formations. Great to have this incentive for slightly longer runs :)
C • single tracks on Üetliberg 2

Tuesday Dec 6, 2016 #

Note

Planned to go swimming in the evening, ended up going to the christmas markets after work for Gluhwein. I shouldn't plan training in the evenings, I like being able to be spontaneous and sociable!

Monday Dec 5, 2016 #

Strength 20:00 [0]

3 PM

Running 58:00 intensity: (10:00 @2) + (33:00 @3) + (15:00 @4) 8.64 km (6:43 / km) +381m 5:30 / km
shoes: Saucony Cortana

Run from work, through thick icy fog and up into the sun on Uetliberg. Unbelievable views up there, sunset over a sea of clouds.
Pushed quite hard to get up there in time for some sun. Right knee a bit stiff on the way down.

Sunday Dec 4, 2016 #

Note

I didn't manage training the last three days. The wole weekend was music rehersals and I ambitiously planned to go running afterwards at 8pm and both nights just couldn't be stuffed. Too soft.

Saturday Dec 3, 2016 #

Strength 10:00 [0]

Thursday Dec 1, 2016 #

3 PM

Running 34:01 intensity: (3:01 @2) + (16:00 @3) + (15:00 @4) 5.55 km (6:07 / km) +126m 5:30 / km
slept:7.0 shoes: Saucony Cortana

Short run from work.

stretch/yoga 5:00 [0]

stretch after run

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