Training Log Archive: 007In the 7 days ending Feb 9, 2014:
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Sunday Feb 9, 2014 #
Running race 28:20
shoes: Inov8 XTalon red
District XC race. 6x around a 1km loop in a soft grassy field. Tough but good mental and physical training and fun in hindsight :)
Running warm up/down 30:00
Good warm up with with Norbert with hard run-throughs. Warm down with Franziska, easy.
Saturday Feb 8, 2014 #
Note
(rest day)
bit of an easy week. legs feeling a bit heavy and in need of a rest and warding off a sore throat.
Friday Feb 7, 2014 #
7 AM
Running 20:00
shoes: Saucony Cortana
Easy morning run to enjoy the sunrise and warm wind before the weather changes.
stretch/yoga 10:00 [0]
riding 30:00 [1]
Thursday Feb 6, 2014 #
Running intervals 1:22:00
ahr:143 max:167 shoes: Asics GT 2000
Is it spring already?? Not a cloud in the sky and I ran in short sleeves, no hat/gloves and such a beautiful view of the snow capped peaks :) Only 3 weeks ago I was still in Aus, it's so strange to realise that I'm living in Switzerland now!
Long warm up to Buechberg with some drills.
Then 5x30sec hill sprint, moderately sloping, with 60sec rec
Then 8-6-4-2mins hard 2min rec. (The first 8mins was uphill, then flattish or slightly up.)
Then 5x30sec sprint, v.slight up, 30sec rec.
Feeling a bit tight/heavy in the quads and didn't manage to push to higher heart rate.
Long warm up to Buechberg with some drills.
Then 5x30sec hill sprint, moderately sloping, with 60sec rec
Then 8-6-4-2mins hard 2min rec. (The first 8mins was uphill, then flattish or slightly up.)
Then 5x30sec sprint, v.slight up, 30sec rec.
Feeling a bit tight/heavy in the quads and didn't manage to push to higher heart rate.
running drills/plyo 5:00 [3]
Strength 20:00 [0]
Wednesday Feb 5, 2014 #
riding 30:00
Tuesday Feb 4, 2014 #
7 AM
stretch/yoga 10:00 [0]
stretch and roll
7 PM
Running tempo 1:08:00
ahr:153 max:171 shoes: Asics GT 2000
TSV group run. Ran to Schubelbach, easy at first then hardish up the hill. From Schubelbach-Wangen-Siebnen about 6km tempo run. I got left behind by the boys but pushed hard to keep them in sight, then was joined by Urs and ran the last couple of ks even harder. Was tough with legs feeling a bit heavy from yesterdays training but felt great to finish :)
Tight/sore spot under right arch, will tend to it and see how it is running on thursday.
Tight/sore spot under right arch, will tend to it and see how it is running on thursday.
Monday Feb 3, 2014 #
7 PM
water running 30:00 [2]
bobbing about in the pool. used arms quite a bit as it felt hard on the legs, they are out of practice.. easy to moderate effort, different techniques.
8 PM
Strength 36:00 [1]
TSV strength normal session covering whole body. tough but feeling stronger and concentrated
running drills/plyo 20:00 [4]
running drills over sticks to start
finished with jumping- double hops over 60cm hurdles, running over them (couldnt manage this with my left leg), and some snappy ones over smaller hurdles. Tough!
finished with jumping- double hops over 60cm hurdles, running over them (couldnt manage this with my left leg), and some snappy ones over smaller hurdles. Tough!
Running 2:00 [5]
Finished with 8 acceleration sprints running across the hall