Thursday Nov 30 |
 | Running 39:30 [2]8.9 km (4:26 / km) +110m 4:11 / km | |
| ahr:153 max:175 shoes: Salomon Trail Pro SCS |
| did a little run today after getting my shoes back already yesterday in the night - i forgot them at my university! :x
anyways... run was cool today. it's still so warm here - amazing. ran to "3 oaks" on the little roads crossed the main road there and ran home the usual route with crossing the main road again at the beginning of henndorf.
i will run a bit faster in the future than my normal 147, 148, 149 avg. so i did today! |
Tuesday Nov 28 |
| Strength 50:00 [3] | |
| |
| i joined the usual strength training with the club on tuesday night. was fun again ... something different right now with more running. thats great. i really liked it! |
Monday Nov 27 |
| Running warm up/down 41:20 [1]6.9 km (5:59 / km) | |
| shoes: Salomon Trail Pro SCS |
| the warm up and cool down for the 2k run! |
| Running intervals 6:34 [4]2 km (3:17 / km) | |
| shoes: Salomon Trail Pro SCS |
| we had a 2k test today. the first k in 3:18 and the 2nd one in 3:16. wasn't really full speed. it's really hard for me to motivate me on the track. i'm always running a speed where it doesn't really hurt...
i just need a forrest :D |
Saturday Nov 25 |
| Games 1:30:00 [3] | |
| shoes: Nike 90 |
| played soccer again today with some friends. was really fun and I was pretty good! :D |
Friday Nov 24 |
| Treadmill 30:02 [3]7 km (4:17 / km) | |
| max:175 shoes: Salomon Trail Pro SCS |
| oh man i really do hate the treadmill! :X again counting seconds today... but i made it through the program of testing and finished today! Thank god!! |
Wednesday Nov 22 |
| Treadmill 36:30 [4]4.6 km (7:56 / km) +0m 7:56 / km | |
| max:195 shoes: Salomon Trail Pro SCS |
| was test person again today. did an lactat running test on the treadmill. pretty strange results. i stopped at 195 hr but had only 5,88mmol lactat! Oo
don't know whats going on.... anyways i don't mind now! :D |
Tuesday Nov 21 |
| Strength 50:00 [3] | |
| shoes: Nike 90 |
| the usual core body strength training with the orienteering club. |
| Running 13:00 [1]1 km (13:00 / km) | |
| shoes: Nike 90 |
| i dont really know where to put this. we did some warming up games with most of the time running and also learning a course by heart with the controls and routes and draw it on a map than...! as i said most of the time running... |
Monday Nov 20 |
| Running 48:22 [2]10.5 km (4:36 / km) +150m 4:18 / km | |
| ahr:148 max:169 shoes: Salomon Trail Pro SCS |
| i ran the big hartl course today. it felt the the pulse was too high but with 148 avg it was as usual!
some muscle soreness is left but i dont know where it comes from. in the end - i dont mind i got my easy weeks right now so its no problem! :P |
Saturday Nov 18 |
| Games 1:10:00 [3] | |
| shoes: Nike 90 |
| i played soccer again today. was real fun! :) |
Friday Nov 17 |
| Treadmill 38:15 [2]7 km (5:28 / km) | |
| ahr:146 max:156 shoes: Salomon Trail Pro SCS |
| again the study at the university. i had to run again 30' on the treadmill with the spiro thing on my head... what a fun...^^
pulse was pretty high i have to say! |
Thursday Nov 16 |
| Running 1:02:01 [2]10.7 km (5:48 / km) +295m 5:06 / km | |
| ahr:135 max:156 shoes: Salomon Trail Pro SCS |
| did an easy run with rich up to the first road in henndorfer wald. down at the ruin and straight home to richs place and than home. was really cool. i enjoyed it. the weather is really incredible right now. ran with short sleeves today... about 15 degrees?? |
Wednesday Nov 15 |
| Treadmill 39:41 [1]5.3 km (7:29 / km) | |
| ahr:115 max:124 shoes: Salomon Trail Pro SCS |
| i was a proband at my university and had to run a bit. but only very slow... was boring. i hate the treadmill :x |
| |
| C • proband 2 |
Tuesday Nov 14 |
| Running warm up/down 10:26 [2]2.3 km (4:32 / km) +55m 4:03 / km | |
| ahr:138 max:157 shoes: Salomon Trail Pro SCS |
| i ran down to school to the strength training and afterwards back home. |
| Strength 50:00 [3] | |
| shoes: Nike 90 |
| the usual strength training with the club. core body exercises and also some specific workout for the legs. |
Monday Nov 13 |
| Running 29:08 [2]6 km (4:51 / km) +75m 4:34 / km | |
| ahr:139 max:158 shoes: Salomon Trail Pro SCS |
| I did just an easy run today. Ran with Warti around the golf course plus the extension to get yesterdays race out of my feet. |
Sunday Nov 12 |
| |
| Event: Venice Street Orienteering Meet
|
| Orienteering 1:25:45 [5]18.5 km (4:38 / km) +50m 4:34 / km | |
| shoes: Salomon Trail Pro SCS |
| venice street orienteering race. was really funny again. not really satisfied but also not bad. taked to tobi afterwards - he guessed i lost about 6 minutes with mistakes. thats again pretty much! :(
i also got the strange pain on the right side of my ribs. i don't what it is. it always occurs if i really try to give everything i have. hat do run slower for a while due to the pain.
my back feels much much better. it's no handicap for running anymore but there is still some pain. |
| |
|
H E - Splits |
Saturday Nov 11 |
| Running 16:33 [2]3.6 km (4:36 / km) +5m 4:34 / km | |
| ahr:143 max:158 shoes: Salomon Trail Pro SCS |
| i just ran some minutes to make sure to have good legs for the race tomorrow. |
Friday Nov 10 |
| Note | |
| rhr:34 (injured) |
| alright. today my first rest day for about a month? i don't even know. my back is still hurting. two days to go till the race in venice. i hope i can run there! i also took my resting-hr. it was constant at 34 and one time also a short 33! thats a new record! :D |
Thursday Nov 9 |
| Running 14:17 [3]4 km (3:34 / km) +35m 3:25 / km | |
| ahr:163 max:175 shoes: Salomon Trail Pro SCS |
| i wanted to run some medium speed today for a while. i had to stop than because of some really bad pain in the back. i wasn't able to breath as i wanted to. that sucks. made it home under great pain. i hope it will heal until sunday - there's the event in venice! |
| Running warm up/down 29:24 [2]5.9 km (4:59 / km) +85m 4:39 / km | |
| ahr:146 max:172 shoes: Salomon Trail Pro SCS |
| The beginning and the end of the run. warm up cool down. cool down really sucked due to the pain in my back and also because it started to rain pretty hard and also the fu**ing wind. i was really pissed as u can image! :x |
Wednesday Nov 8 |
| Intervals intervals 5:29 [4]1.8 km (3:03 / km) | |
| max:183 shoes: Salomon Trail Pro SCS |
| did my last intervals today. just to make sure to be able to fast run on sunday in venice. did 6 x 300 metres. inbetween 200m jogging that meant about 75'' break.
it wasn't full speed but that was what i wanted to do. felt good and fast. the times were: 56, 53, 56, 54, 58, 52. i don't know why the 5th was a slow but i didn't check the watch - I just ran! :) |
| Running warm up/down 37:50 [2]6.3 km (6:00 / km) +15m 5:56 / km | |
| ahr:135 max:183 shoes: Salomon Trail Pro SCS |
| the warm up and cool down plus the jogging break! |
Tuesday Nov 7 |
| Running 1:00:15 [2]12 km (5:01 / km) +260m 4:32 / km | |
| ahr:139 max:169 shoes: Salomon Trail Pro SCS |
| easy run today with some sprints.
ran to wartis play than a loop with him and to school. there we joined the usual strength training and i ran home afterwards. |
| Strength 50:00 [3] | |
| shoes: Nike 90 |
| the usual strength training with the club. |
| Aerobic 25:00 [1] | |
| shoes: Nike 90 |
| as we always do some aerobic to warm up! :D |
Monday Nov 6 |
| Running 14:28 [2]3.5 km (4:08 / km) +35m 3:56 / km | |
| ahr:147 max:166 shoes: Salomon Trail Pro SCS |
| oh man! what happened today?
First i wanted to do a rest day but decided to run some minutes to keep my body going ... and how it was going. i was flying. i just ran at the pulse i'm used to run and was really really fast. it was just a short course but it felt very very easy and i had really fun!
i'm doing an easy week now with some fast parts. some sprints tomorrow and on wednesday 300m on the track to get some speed.
on sunday is my last o event for this year - venezia! :) |
Sunday Nov 5 |
| Running 2:08:53 [2]24 km (5:22 / km) +545m 4:49 / km | |
| ahr:141 max:162 shoes: Salomon Trail Pro SCS |
| did a longjog with rich an mani today. ran up the 2nd road in the henndorfer forrest. there was rain and wind but when we moved up it turned into snow. was cool. also some cm of snow on the road! ran to the jagawiesn, to rich than to mani's place and a 15' loop back home. |
Saturday Nov 4 |
| Running 17:54 [2]3.5 km (5:07 / km) +30m 4:54 / km | |
| ahr:139 max:154 shoes: Salomon Trail Pro SCS |
| did my morning jog. i really killed myself yesterday with playing soccer. was pretty tough to run but got better after the first few minutes. |
| Running 1:00:43 [2]11 km (5:31 / km) +285m 4:53 / km | |
| ahr:144 max:164 shoes: Salomon Trail Pro SCS |
| was out with rich and mani and of course aishi for a run. was really cool. not too cold and some snow out there in the forrest. had fun! AND i felt much much better than at my morning jog!!! |
Friday Nov 3 |
| Running 1:00:59 [2]12.1 km (5:02 / km) +140m 4:46 / km | |
| ahr:139 max:158 shoes: Salomon Trail Pro SCS |
| did a run early in the morning - started at 08:30. pah ... i just dont feel good running before breakfast - just trank a bit! |
| |
| C • Way to go 1 |
| Games 1:30:00 [4] | |
| shoes: Nike 90 |
| played soccer in our gym in henndorf with some friends. i really missed it ... it's been a long time sinced we've played last. was really great fun ... but now i'm really tirede. 2h of running and 2h of soccer is enough for one day... |
| Running 59:41 [2]12 km (4:58 / km) +175m 4:38 / km | |
| ahr:147 max:162 shoes: Salomon Trail Pro SCS |
| ran a 40' loop before playing soccer. heart rate was pretty high - i guess because i ate just 45min ago!
and after playing i ran home a 20' loop. had pretty heavy legs ... :) |
Thursday Nov 2 |
| Running 16:58 [2]3.5 km (4:51 / km) +35m 4:37 / km | |
| ahr:137 max:157 shoes: Salomon Trail Pro SCS |
| last night it happened! :D there is snow in salzburg! :P
did a morning jog today with a bit of snow everywhere around me! was cool. -1 degree while running. wasn't too cold. |
| Running 1:29:34 [2]17.5 km (5:07 / km) +365m 4:38 / km | |
| ahr:139 max:157 shoes: Salomon Trail Pro SCS |
| alright. finally the winter also made it to austria... it was cold and snow was/is falling. -2 right now outside. and while running there was really some cold wind :x!
but it was fun running with rich and markus and also aishi!
the first run which i started i darkness. |
| |
| C • Darkness 2 |
Wednesday Nov 1 |
| Intervals 10:51 [5]3.44 km (3:09 / km) +30m 3:01 / km | |
| max:178 shoes: Salomon Trail Pro SCS |
| did my intervals today. it was really tough out there. it's windy, rainy and its cold! :x i did the intervals with a long sleeve shirt and a rainjacket (which acted like a parachute).
the intervals felt pretty good. i was fast today although there was a lot of wind. one time always against the wind the other time the wind in the back. i pushed really as hard as i was able to on the two last ones.
did 2 x 4 x ~430m with a bit of climb. between the runs 90'' rest and between the series 5'. the times were:
83, 82, 85, 81 and 81, 81, 80, 78.
1 and 3 always against the wind, 2 and 4 always with the wind in the back. |
| Running 53:59 [3]7.8 km (6:55 / km) +110m 6:28 / km | |
| ahr:134 max:178 shoes: Salomon Trail Pro SCS |
| the warm and and cool down. also the rest is included here and taking the a newspaper home... :) |
| Running 1:06:54 [2]12.3 km (5:26 / km) +355m 4:45 / km | |
| ahr:133 max:157 shoes: Salomon Trail Pro SCS |
| was out again today. this time not alone but with mani! was really cool he joined me. had also a lot of fun outside although the weather still sucks. i have absolutetly no problem with cold temperatures but if its also wet and windy i really hate it! :x |