Training Archive: naomiIn the 29 days ending 2008-02-29:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||||||||||||||||||||||||||||||||
Friday Feb 29 | ||
| Bike (ergo) 47:04 [1]20.6 km (2:17 / km) | |
| one more episode of greys anatomy... | ||
Thursday Feb 28 | ||
| Bike 1:33:00 [2]43.12 km (2:09 / km) +575m 2:01 / km | |
| rode from home to fischtagging, seekirchen, obertrum, mattsee, neumarkt, pfongau, sighartstein, wertheim and st. brigitta. from there home. nice one. felt good. a bit windy. | ||
| Running warm up/down 18:27 [2]3 km (6:09 / km) +75m 5:28 / km | |
| tested the cross country course i will race on, on saturday. i really have to say that this is going to be the first race i am looking forward to for a long long time. usually i hate these races! :x
the left foot didnt hurt. so looks like the foot could regenerate. lets see how it will continue. we did 2 laps for warm up and 1 for cool down. | ||
| Running 3:48 [4]1 km (3:48 / km) +25m 3:23 / km | |
| one fast lap on saturdays cross country track. | ||
Wednesday Feb 27 | ||
| Bike (ergo) 2:11:57 [2]68 km (1:56 / km) | |
| bad weather today so again cycling on the ergo! :( that really sucks. three episodes of greys anatomy made the time pass on by faster... | ||
Tuesday Feb 26 | ||
| Bike 1:27:07 [1]32.56 km (2:41 / km) +270m 2:34 / km | |
| took it really easy cause my quads didnt really recover over the night...! hot bath today should fix it.
awesome day but quite windy. | ||
| Running 10:48 [1]2.25 km (4:48 / km) +50m 4:19 / km | |
| ran down to the school to the club training and afterwards with elisa back up. | ||
| Strength 1:00:00 [3] | |
| strength training with the club. nice one today! | ||
Monday Feb 25 | ||
| Bike 2:12:33 [2]51.54 km (2:34 / km) +705m 2:24 / km | |
| rode alone today. started at home to unzing, kraiwiesen, eugendorf, seekirchen, neumarkt, irrsberg, pfongau, wertheim, jagawiesn and back home. again nice and warm weather. quads didnt feel really fresh today! ;) | ||
Sunday Feb 24 | ||
| Bike long 2:55:28 [2]61.83 km (2:50 / km) +1155m 2:36 / km | |
| still quite some pain in my left foot so i didnt run my lungjog but biked it today! awesome weather, really warm.
headed off with mani to the gaisberg via schwaighofen. back through the town and the ischlertrasse to eugendorf and henndorf. nice ride! | ||
Saturday Feb 23 | ||
| Running warm up/down 30:16 [2]5 km (6:03 / km) | |
| warm up and down for the cooper test. | ||
| Running tempo 12:00 [5]3.43 km (3:30 / km) | |
| cooper test on the track with a lot of others from the club. was really cool to have them around! :)
the run was ok. still dumping around with a pace around 3:30/km. rips hurt really bad in the end and my foot is also again hurting quite a lot. i have to take some days without running. then i guess it will heal. 400m times: 1:23.2 1:25.3 1:24.9 1:26.0 1:24.9 1:25.6 3:30.1 1035m | ||
Friday Feb 22 | ||
| Bike 2:29:39 [2]54.31 km (2:45 / km) +770m 2:34 / km | |
| quite happy the weather was good enough to take the bike. the ground was not frozen as last time so i came home with a big load of mud. looked like i took a bath in mud ... anyway!
nice ride. rode from henndorf to schwaighofen. continued to dax lueg and via the ischlertrasse to eugendorf where i met andi r. cycled together around the lake with a little extra loop to my place. nice one! | ||
| Note | |
| oh - i almost forgot it. saw a doctor today. a really stupid one. anyway he said he cant see a stressfracture on the x-ray picture. thats good news at least! :) | ||
Thursday Feb 21 | ||
| Bike long (ergo) 2:16:20 [2]63 km (2:10 / km) | |
| did my training on the ergo today because i am not able to run. looks like a stress fracture. i am going to x-ray my left foot tomorrow (hopefully). | ||
| C • ergo 3 | ||
| Strength 15:00 [3] | |
| little strength workout | ||
Wednesday Feb 20 | ||
| Running long 1:51:08 [2]23.73 km (4:41 / km) +250m 4:27 / km | |
| ran down to warti and ran from there with warti and mani g around the lake. i have a bit of a sore throat but its not too bad. so i also didnt feel too good today... plus ... i my left foot started to hurt really badly. dont know why. i could just run on my toes. and thats what i did the last uhm 30, 35 minutes. | ||
| C • I have to stop reading your... 3 | ||
Tuesday Feb 19 | ||
| Running 52:17 [2]10.62 km (4:55 / km) +305m 4:18 / km | |
| hmm, strange one today. felt tired and the legs were a bit heavy but it was easy training on the plan anyway.
i felt quite slow while running just as it was supposed to be but time is telling a different story. thats the fastest time i have ever run on this course....! | ||
Monday Feb 18 | ||
| Intervals intervals 29:09 [4]8 km (3:39 / km) | |
| 4 x 2000m with 2' rest
1:26.1 1:26.4 1:26.8 1:23.0 1:23.2 7:05.5 1:22.9 1:25.3 1:25.4 1:24.1 1:26.2 7:03.9 1:32.4 1:31.3 1:31.2 1:29.9 1:29.1 7:33.9 1:29.9 1:32.2 1:28.7 1:28.3 1:26.2 7:25.3 the first one was ok. i got pain in my rips during the 2nd one and as i wanted to finish the 4 intervals i reduced the speed from the beginning. it still hurt but i could continue. tried to push a bit on the last one but the pain got worse immediatly. that means i am still far too slow and there is still something wrong with the rips. damnit | ||
| C • pain... 4 | ||
| Running warm up/down 33:00 [2]5.5 km (6:00 / km) | |
| warm up cool down + rest | ||
Sunday Feb 17 | ||
| Running 1:30:01 [2]15.78 km (5:42 / km) +560m 4:51 / km | |
| nice "long" run with warti, mani g and andi r. was fun to run with the guys. and i felt much better as i thought after last night! :D | ||
Saturday Feb 16 | ||
| Running 16:30 [1]3 km (5:30 / km) +80m 4:51 / km | |
| jogging to the start and back from the finish afterwards. | ||
| Orienteering 28:26 [2]2.4 km (11:51 / km) +125m 9:24 / km | |
| nice technical training with a lot of controls and no paths on the map. missed some of the controls but also had 2, 3 times problems seeing the flag... | ||
Friday Feb 15 | ||
| Note | |
| (rest day) | ||
| scheduled day off. hard to train that less :X | ||
Thursday Feb 14 | ||
| Running 55:03 [2]12.65 km (4:21 / km) +150m 4:06 / km | |
| ran with mani w (manney1) in the foggy and dark night. sometimes the moon came through and gave us some light!^^
was a real nice run. had a nice talk with mani and the time passed by pretty fast. legs very easy. cool run. | ||
| Strength 15:00 [3] | |
| the short strength workout | ||
Wednesday Feb 13 | ||
| Bike 1:45:58 [2]35.56 km (2:59 / km) +575m 2:45 / km | |
| dax lueg with mani! bit cold :x
i forgot to add i was skiing in hintersee between 9:30 and 13:15. was real fun but my quads were quite empty during the bike session! :P | ||
| C • and sure lots of high meters 3 | ||
Tuesday Feb 12 | ||
| Running 32:21 [2]6.64 km (4:52 / km) +135m 4:25 / km | |
| nice one with mani a bit short but who cares. its a rest week! :)
legs felt quite ok. | ||
| Strength 40:00 [3] | |
| strength training with the club. also some other stuff but not worth logging :P | ||
Monday Feb 11 | ||
| Note | |
| (rest day) | ||
| scheduled day off after 3 weeks of good training.
i spent the day in zauchensee with alpine skiing. absolutely awesome! :) | ||
Sunday Feb 10 | ||
| Running long 2:22:59 [2]22.59 km (6:20 / km) +565m 5:38 / km | |
| ran to mani and continued with him to the kienberg. we met mani g, warti and andi r there and did a 70 minutes loop in the forest with easy orienteering tasks. afterwards i ran home.
it was very hard to get moving in the beginning but i could make it. a little bit to short cause i wanted 2:30. anyway, good training the last 3 weeks. the ks are not so accurate but i guess its about that. looks a bit slow but with all the climb in the forest and stuff... ya..! :) | ||
Saturday Feb 9 | ||
| Running warm up/down 38:15 [2]7.47 km (5:07 / km) +130m 4:43 / km | |
| w up & cool down
including 5minutes walking @ cool down | ||
| Running tempo 1:00:00 [4]15.83 km (3:47 / km) +110m 3:40 / km | |
| same course as 2 weeks ago. tried to start easy but was already 50s ahead of last time after 18'! it went pretty well and i was some 2 minutes ahead after 40'. but from fischtaging until the end i had a lot of headwind and had to fight hard. all in all i felt much better than last time.
i also had to stop 2 times for about 20s. but i guess that had not much effect on the result. | ||
| Games 1:30:00 [4] | |
| socce with some friends in henndorf. was great fun but i am really tired now. i should try to get some sleep. 2,5 hours are on the plan for tomorrow. | ||
Friday Feb 8 | ||
| Running 1:23:39 [2]15.52 km (5:23 / km) +585m 4:32 / km | |
| came home from portugal today and ran up the henndorfer forest with mani. yesterday short sleeves today snow. cool! :D | ||
Thursday Feb 7 | ||
| Note | |
| (rest day) | ||
| unscheduled day off.
wanted to run in lissabon but we couldnt find a place to sleep so we slept at the airport. that means we had no possibility to shower and i couldnt go for a run. great :X | ||
Wednesday Feb 6 | ||
| Running 1:18:47 [2]17 km (4:38 / km) +150m 4:26 / km | |
| ran from our appartement to the kerschi, markus and co! really a great run and my legs were ok. | ||
| C • Did you deliver my "message"?... 3 | ||
Tuesday Feb 5 | ||
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| w up & c down | ||
| Orienteering 1:08:09 [2]7.8 km (8:44 / km) +75m 8:20 / km | |
| 4th and last stage of pom. screwed this one as well. took it really easy and had some troubles with the wrong scale. | ||
Monday Feb 4 | ||
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| warm up and cool down | ||
| Orienteering race 1:35:51 [4]12.9 km (7:26 / km) +350m 6:33 / km | |
| 3rd stage of pom. screwed this one as well after a really good start. | ||
Sunday Feb 3 | ||
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| warm up and down for the 2nd stage | ||
| Orienteering race 1:35:43 [4]13.6 km (7:02 / km) +395m 6:09 / km | |
| 2nd stage of pom. again far too much mistakes. but was fun to run in that kind of terrain. | ||
Saturday Feb 2 | ||
| Event: Portugal O-Meeting 2008 | ||
| Orienteering race 1:02:17 [3]5.4 km (11:32 / km) +305m 9:00 / km | |
| first stage of the pom 08. really nice terrain but i made a lot of mistakes! :( | ||
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| warm up and cool down | ||
Friday Feb 1 | ||
| Orienteering 42:31 [2]5 km (8:30 / km) +150m 7:24 / km | |
| model event with mani for the portugal o meeting. | ||