Training Log Archive: pius

In the 7 days ending Jan 8, 2017:

2:34

0:00

9 AM

Road/Trail Run (Easy) 2:00:13 [2] 22.8 km (5:16 / km)
ahr:136 shoes: Mizuno Daichi

Witigkofen - Worblaufen and back. 5cm snow on the trail. Cold.

4 PM

Strength race (Core) 20:00 [1]

Core strengh and pull ups

12 PM

Road Run tempo (8k Tempo) 1:07:03 [4] 15.1 km (4:26 / km)
ahr:140 max:175 shoes: Asics GT-2000

5.3 k @5'08
8.1 k @3'57 / 5 Laps around Wittigkofen on snow.
1.6 k @4'52

Freezing cold, felt good.

12 PM

Trail Run (Easy) 1:01:33 [1] 11.5 km (5:21 / km) +114m 5:06 / km
ahr:132 shoes: Mizuno Daichi

On snow around Bern, Aare-loup.

5 PM

Strength (Core Strengh) 15:00 [1]

XC Ski Workout plus some pull-ups.

7 AM

Note
weight:75kg

10 AM

Road Run long 2:34:05 [2] 32.0 km (4:49 / km)
ahr:148 shoes: Clayton

Snowfall and cold (-2). With Robi. Felt fresh again and good legs.

7 PM

Road Run intervals (8x 500) 58:00 [5] 10.0 km (5:48 / km)
ahr:145 max:185

500m lap in Gümligen by snowfall and frosty -degrees in 1'34"-1'32".

1 PM

Road Run (Easy) 1:06:09 [2] 13.2 km (5:01 / km) +160m 4:44 / km
ahr:139 shoes: Clayton

Bern. Easy steady run. Felt sluggish.

12 PM

Hiking 1:30:00 [1] 7.9 km (11:24 / km) +575m 8:21 / km
shoes: Mizuno Daichi

Villars - Bretaye with Carole