Training Log Archive: 007In the 7 days ending Jul 31, 2016:
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Thursday Jul 28, 2016 #
Note
rhr:50 slept:5.5
7 PM
Running 1:02:45 10.9 km (5:45 / km) +158m 5:22 / km
ahr:147 max:173 shoes: Adistar esm purple
Running with ASVZ power group. Shorter session of 8 x 30'' hard 30'' mod.
Strength 10:00 [0]
stretch/yoga 5:00 [0]
Wednesday Jul 27, 2016 #
Note
rhr:52 slept:7.5
7 AM
riding 1:41:19 37.78 km (2:41 / km) +231m 2:36 / km
ahr:123 max:147
Commute, a few minutes quicker than last week and felt less epic :)
Need to get cycling shoes again so I can pedal better.
Need to get cycling shoes again so I can pedal better.
8 PM
riding 45:00 [1]
Ride part of the way home, was planning to get the train all the way but I needed outside time :) Went for a swim in the lake on the way. Got the train from Thalwil.
Today accepted a job in Zurich for the next year, and decided against doing a PHD here, so this will continue to be home for the next little while.. Also in rather poor timing I afterwards got an email offering an interview next week for another job which would be my preference over everything.. eek everything happening at once!
Today accepted a job in Zurich for the next year, and decided against doing a PHD here, so this will continue to be home for the next little while.. Also in rather poor timing I afterwards got an email offering an interview next week for another job which would be my preference over everything.. eek everything happening at once!
10 PM
Strength 5:00 [0]
Tuesday Jul 26, 2016 #
Note
slept:6.0
Throat a tiny bit sore and left ear got blocked running.
11 AM
stretch/yoga 5:00 [0]
roll before run and stretch after
Running 1:00:34 9.8 km (6:11 / km) +118m 5:50 / km
ahr:153 max:178
Run from Hönggerberg before lunch.
Warm up with 5x 20'' sprint.
6x intervals around the Finnenbahn with 1' recovery (2' halfway) walk
3:10, 3:09, 3:09, 3:05, 3:08, 3:07
Tried to go at a hard 'tempo' pace that I could maintain, each time it was pretty much flat out. Pretty happy with how it went, faster than the two I did last week (3:11 and 3:15) and legs/lungs were working equally hard. The track was quite spongy after the rain, but I guess nothing compared to Sweden ;)
Warm down with 5x 20'' sprint as I really feel my legs are lacking speed.
Warm up with 5x 20'' sprint.
6x intervals around the Finnenbahn with 1' recovery (2' halfway) walk
3:10, 3:09, 3:09, 3:05, 3:08, 3:07
Tried to go at a hard 'tempo' pace that I could maintain, each time it was pretty much flat out. Pretty happy with how it went, faster than the two I did last week (3:11 and 3:15) and legs/lungs were working equally hard. The track was quite spongy after the rain, but I guess nothing compared to Sweden ;)
Warm down with 5x 20'' sprint as I really feel my legs are lacking speed.
Strength 9:25 0.28 km (33:31 / km)
ahr:144 max:161
Bosu ball in the gym after the run - balancing and hopping on/off.
Pretty sure I was getting funny looks for being so sweaty and red in the face. Maybe I should do it before the run next time..
I love the Bosu ball! Got to come here more often, especially the hopping is a real challenge for the legs!
Pretty sure I was getting funny looks for being so sweaty and red in the face. Maybe I should do it before the run next time..
I love the Bosu ball! Got to come here more often, especially the hopping is a real challenge for the legs!
Monday Jul 25, 2016 #
Note
rhr:53 slept:6.5