Training Log Archive: SteeplechaseIn the 30 days ending Nov 30, 2006:
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| 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 | Th | |||||||||||||||||||||||||||||||
Thursday Nov 30, 2006 #
Swimming 50:00 [2]
Wednesday Nov 29, 2006 #
Running warm up/down 25:00 [1] 5.0 km (5:00 / km)
Running intervals 30:00 [4] 7.0 km (4:17 / km)
3km/5min Rest
2km/4min Rest
1km
Tuesday Nov 28, 2006 #
Running 1:02:00 [3] 12.5 km (4:58 / km)
Monday Nov 27, 2006 #
Running 46:00 [3] 10.0 km (4:36 / km)
Running 45:00 [3] 10.0 km (4:30 / km)
strength 40:00 [2]
Jumps 35:00 [3]
Sunday Nov 26, 2006 #
Running 1:20:00 [2] 17.0 km (4:42 / km)
Saturday Nov 25, 2006 #
Running warm up/down 30:00 [2] 6.2 km (4:50 / km)
Running intervals 35:00 [4] 8.0 km (4:23 / km)
10min/5min Rest
3x5min with 3min Rest
Friday Nov 24, 2006 #
Running 1:10:00 [2] 15.0 km (4:40 / km)
Thursday Nov 23, 2006 #
Swimming 45:00 [1]
Running warm up/down 40:00 [2] 8.5 km (4:42 / km)
Running intervals 30:00 [4] 8.0 km (3:45 / km)
10min/4' R
5x3' with 90" R
Felt quite good.
Wednesday Nov 22, 2006 #
Note
(rest day)
Tuesday Nov 21, 2006 #
Running 1:06:00 [3] 14.8 km (4:28 / km)
30min @ steady pace. Since everybody made fun of my shape, I had to show them, what I can do right now. So I kicked on a uphill after 20min (the uphill was quite long (Spital Lachen - Steinegg ~800m).
Up to that point Roli Zehnder, Chrigi Schumi, David Stillmann were running with me. First they all tried to keep up with me. To my surprise, I was by my own after 2mins on the uphill. Roli Z. moved once up to me, but right when he was on my level, he blew up!
Lessons learned for all of them: dont under estimate my current shape....;-))
Acutally I didn't want to run fast for another 2 weeks. However, the pressure just got too big...
Monday Nov 20, 2006 #
Running 52:00 [1] 10.0 km (5:12 / km)
Running 44:00 [2] 9.8 km (4:29 / km)
strength 50:00 [3]
Sunday Nov 19, 2006 #
Running 1:10:00 [2] 15.0 km (4:40 / km)
Saturday Nov 18, 2006 #
Running 1:50:30 [3] 25.4 km (4:21 / km)
With Claudia O. ;-))), Geri, Luki, Adi, Mike
Nice pace! Most part of it at 4:05 - 4:10!
Game 1:30:00 [3]
Friday Nov 17, 2006 #
Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
Running tempo 28:45 [4] 8.3 km (3:28 / km)
Was not as easy I thought it will be (turned around at 14:15min)...
Thursday Nov 16, 2006 #
Swimming 1:00:00 [1]
Wednesday Nov 15, 2006 #
Running 1:00:00 [4] 10.0 km (6:00 / km)
Start at 10km/h, I ran about for 15min, stopped then because my watch did not show any heart rate. I figured out, that it is better to stop before it really starts to hurt. And I was right, the watch did not show any useful heart rate.
So I started the test over again 10min later. I ran then till 19min. It felt very fast! I will see what the results will show....
Tuesday Nov 14, 2006 #
Running 1:05:00 [3] 14.8 km (4:24 / km)
25min steady pace (from trainstation Siebnen to Mainroad in Siebnen again)...I felt like shit!
Monday Nov 13, 2006 #
Running 50:00 [1] 10.0 km (5:00 / km)
Running 43:00 [1] 9.2 km (4:40 / km)
strength 1:00:00 [2]
Sunday Nov 12, 2006 #
Running 1:20:00 [1] 16.5 km (4:51 / km)
Saturday Nov 11, 2006 #
Running 1:10:00 [3] 16.0 km (4:23 / km)
Friday Nov 10, 2006 #
Running 55:00 [3] 12.8 km (4:18 / km)
Thursday Nov 9, 2006 #
Swimming 1:00:00 [1]
Wednesday Nov 8, 2006 #
Running 45:00 [2] 10.0 km (4:30 / km)
Tuesday Nov 7, 2006 #
Running 1:05:30 [3] 14.8 km (4:26 / km)
I was tired after those 15k, completly out of shape. Its a shame...will see where I am in 4 weeks...
Monday Nov 6, 2006 #
Running 1:16:16 [2] 16.2 km (4:42 / km)
shoes: Mizuno Precision 7 (blue)
Sunday Nov 5, 2006 #
Running long 1:21:00 [3] 18.0 km (4:30 / km)
After almost 7 weeks of taking off, I am finally back in training! It feels just great to run again! I've put almost 8kg on extra weight on (4kg just the last week on a business trip to canada). So I am now more then ready to get moving. The fat reserves should help to get some decent mileage in the next few weeks in!