Training Log Archive: dolphIn the 31 days ending Dec 31, 2003:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||
Sunday Dec 28, 2003 #
Running 58:00 [2] 11.0 km (5:16 / km)
ahr:140
Flugplatz-Altendorf-Riet-back, with Geri and Pius. HR was about 10 bpm higher than usual, indicates that I'm not fully recovered from yesterday. Felt sluggish.
Saturday Dec 27, 2003 #
Running 35:00 [1] 6.0 km (5:50 / km)
Warm-up. cool-down.
Running 24:00 [5] 7.0 km (3:26 / km)
max:175
Intervall session in Jona; on the border of Zurichsee.
2x 8min, 3min rest, 4x 1min, 1min rest, 5min break after first set. Felt better and better, best feeling so far in December, shape seems to return :-). With Peter, Geri, Roli and Pius. I plan to go to the Silvesterlauf in Gersau on the 31th after this good training.
2x 8min, 3min rest, 4x 1min, 1min rest, 5min break after first set. Felt better and better, best feeling so far in December, shape seems to return :-). With Peter, Geri, Roli and Pius. I plan to go to the Silvesterlauf in Gersau on the 31th after this good training.
Friday Dec 26, 2003 #
Running 1:00:00 [2] 12.0 km (5:00 / km)
Slower part of training; Home-Grynau (31:30)-Sternen Benken-Doggen-Buttikon-Home. With Thomas, quite early in the morning, about -10°C.
Running 19:00 [3] 4.5 km (4:13 / km)
Faster part of training, between Grynau and Benken, had 16:50 for this 4.2km.
Thursday Dec 25, 2003 #
Cross-Country Skiing 1:00:00 [3]
CC skiing in Einsiedeln, did 4x the 3.5km track, best lap was 12:01 (intensity 4)
Wednesday Dec 24, 2003 #
Running 2:20:00 [3] 20.0 km (7:00 / km) +700m 5:57 / km
Traditional christmas eve longjogg, lot of snow this year, about 40cm powder on Guteregg, a bit less on Stöcklichrüz. Had no so much motivation to fight in this tough conditions, so walked a lot, also weak feeling in legs. Just don't like crawling trough snow, prefer running on roads...
Tuesday Dec 23, 2003 #
Running 1:18:00 [2] 13.0 km (6:00 / km) +150m 5:40 / km
ahr:130 max:172
Running like a fool trough Hardwald, one of the most beautiful forrest in Switzerland, I think. Andrea set the main direction and we made kind of a fartlek trough the terrain, with Beni and Päde.
Sunday Dec 21, 2003 #
Running 15:00 [1] 2.0 km (7:30 / km)
warm-up.
Running 48:20 [4] 12.3 km (3:56 / km) +120m 3:45 / km
ahr:160
"Lauf-Cup" winter training race in Niederuzwil. Planned not to run with 100%. Felt quite ok until km 10, last two km's felt tough. Bad weather, rain and snowfall, strong wind.
Saturday Dec 20, 2003 #
Running 1:53:00 [2] 20.0 km (5:39 / km) +700m 4:49 / km
Longjogg; St. Gallen-Gäbris-Gais, back home by train, beautiful weather and nice view from Gäbris. Good legs. With Päde.
Friday Dec 5, 2003 #
Strength 25:00 [1]
At home, with loose weights.
Tuesday Dec 2, 2003 #
Running 50:00 [2] 8.5 km (5:53 / km) +250m 5:08 / km
ahr:133
Spital-Weiher-back, awesome weather, probably 15° C, with Päde.
Monday Dec 1, 2003 #
Strength 45:00 [1]
Had no heavy legs, but did mostly ex. for upper body.