Training Archive: naomiIn the 30 days ending 2008-06-30:
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| 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 | S | S | M | ||||||||||||||||||||||||||||||||
Monday Jun 30 | ||
| Running 1:10:06 [2]15.18 km (4:37 / km) +205m 4:20 / km | |
| ran from hof to my place! nice run, really hot! not sure about the climb. i think i did more... | ||
| Running 35:17 [2]8.25 km (4:17 / km) +145m 3:56 / km | |
Sunday Jun 29 | ||
| Note | |
| european champs in soccer!
i was in vienna in the fan zone with some friends. was not able to squeeze in a training! :( | ||
Saturday Jun 28 | ||
| Running warm up/down 9:17 [2]2 km (4:38 / km) +15m 4:28 / km | |
| warm up and cool down for the fastish o training. | ||
| Orienteering tempo 33:26 [4]5 km (6:41 / km) +215m 5:30 / km | |
| fast o training with training. nice stuff. some motivation problems. quads got pretty fast pretty empty. dont know why! grml xD | ||
| Running warm up/down 15:00 [2]3 km (5:00 / km) | |
| warm up and cool down for the abtenauer panoramalauf. | ||
| Running race 22:46 [5]6 km (3:48 / km) +110m 3:29 / km | |
| abtenauer panoramalauf!
nice in the beginning but quite a bit boring in the end...! was empty at about km 2.5. felt really well before... bit strange anyway. i think i have to change my training. i am just not getting faster. strange stuff, huh? :X | ||
Friday Jun 27 | ||
| Running 42:29 [2]10.01 km (4:15 / km) +150m 3:57 / km | |
| awesome run. legs felt great. just let them go! :) | ||
Tuesday Jun 24 | ||
| Bike (MTB, mostly asphalt) 36:15 [1]15.2 km (2:23 / km) +295m 2:10 / km | |
| with the bike to the forest where i ran the ints with mani.
8 x 3 minutes with 1 min rest. | ||
| Running intervals 31:00 [5]6 km (5:10 / km) +110m 4:44 / km | |
| 8 x 3 minutes in the forest.
rest is included here as well. | ||
Monday Jun 23 | ||
| Running 42:40 [2]9.3 km (4:35 / km) +115m 4:19 / km | |
| nice one with mani in the rain. but it was still too hot! :X | ||
Sunday Jun 22 | ||
| Running warm up/down 10:00 [2]2 km (5:00 / km) | |
| warm up only | ||
| Orienteering race 58:07 [5]6.3 km (9:13 / km) +350m 7:13 / km | |
| couldnt get into the map and missed a lot in the beginning. the 2nd third was ok but i had two smaller mistakes towards the end again.
bad race again but i guess i can fix it with the stay in sweden and should be right in shape for the wuoc then! | ||
| C • BUMMER 4 | ||
Saturday Jun 21 | ||
| Running warm up/down 20:00 [2]3 km (6:40 / km) | |
| warm up and cool down for the team champs | ||
| Orienteering race 2:23:44 [3]15.5 km (9:16 / km) +365m 8:18 / km | |
| austrian champs. warti couldnt run. bugger. but we made anyway everything wrong we could. the first few controls were ok but then ... rami & i didnt meet costing us 10mins. then i broke my compass. i also missed some 5 or 6 minutes but it didnt matter anyway. we ran the last party in some kind of medium speed and so this part was quite ok. | ||
Friday Jun 20 | ||
| Bike 53:25 [1]20.24 km (2:38 / km) +280m 2:28 / km | |
| ahr:111 max:146 | ||
| just rolling around a bit to move the legs. was really relaxing after all the annoying stuff that happened today... | ||
Thursday Jun 19 | ||
| Running hills 1:11:05 [2]13.64 km (5:13 / km) +550m 4:20 / km | |
| started pretty late with mani (20.00) but we had of course enough light and it was still warm enough. so we had a really nice run. i felt good! | ||
Wednesday Jun 18 | ||
| Running warm up/down 20:00 [2]3 km (6:40 / km) | |
| warm up and cool down for the mile | ||
| Running race 4:57 [5]1.6 km (3:06 / km) vdot: 59.6 | |
| i am REALLY hapy with the time. i thought i am far away from a pace like that! nice!
i also took part in the javelin competition. just for fun. the best one was 29.42m. :) clubrecord btw ^^ :P | ||
| C • tossing the toothpick... 3 | ||
Tuesday Jun 17 | ||
| Running 23:49 [2]5.05 km (4:43 / km) +55m 4:28 / km | |
| easy one with mani in the evening. | ||
Monday Jun 16 | ||
| Running warm up/down 17:46 [2]2 km (8:53 / km) | |
| warm up, cool down + breaks
i had planed to run 4 x 4 minutes max with 2' rest. only did 3. lack of time, tired legs (biking?) and some pain in the rips made me stop. anyway, i think it was a good session and i have 4 races coming up this week... | ||
| Running intervals 12:16 [5]3.6 km (3:24 / km) | |
| did 3 x 1200 as i wanted to run all of them in 4 minutes. didnt work ;)
first one 4:00, 2nd one 4:04, 3rd one 4:12! AND there was a STRONG wind!!! | ||
Sunday Jun 15 | ||
| Bike (MTB, mostly asphalt) 2:31:12 [2]65.4 km (2:19 / km) +795m 2:11 / km | |
| nice ride with mani g. henndorf - steindorf - irssdorf - oberhofen - mondsee - thalgau - henndorf + a loop to make the 2h30 full. | ||
| Running 12:59 [2]2.59 km (5:01 / km) +45m 4:37 / km | |
| little run right after the cycling. funny feeling in the beginning! :) | ||
Saturday Jun 14 | ||
| Running warm up/down 32:04 [2]3.5 km (9:10 / km) | |
| warm up / cool down plus the breaks between the ints.
did a pyramide: 1000m, 800m, 600m, 400m, 200m, 100m between always 1 minute rest. did it twice with 5 minutes rest between the two. | ||
| Running intervals 20:18 [5]6.2 km (3:16 / km) | |
| the fast stuff. times were:
1000m - 3:27 800m - 2:43 600m - 2:00 400m - 1:15 200m - 0:31 100m - 0:14 100m - 0:15 200m - 0:32 400m - 1:12 600m - 2:00 800m - 2:45 1000m - 3:24 nice but hard. dead in the end. | ||
Friday Jun 13 | ||
| Bike (MTB, mostly asphalt) 55:05 [2]24.95 km (2:12 / km) +255m 2:06 / km | |
| (rest day) | ||
| got on the bike for some easy regeneration training. the problem was it was too cold outside so i picked up the pace a bit as i didnt want to freeze on the bike. | ||
Thursday Jun 12 | ||
| Running warm up/down 43:50 [2]8.87 km (4:57 / km) +195m 4:27 / km | |
| warm up and cool down for the faster middle part. | ||
| Running tempo 25:00 [4]6.38 km (3:55 / km) +60m 3:45 / km | |
| hamstrings still very tight and stomach still not ok. but the rest day tomorrow should fix the two problems.
didnt feel that good but it was ok. | ||
Wednesday Jun 11 | ||
| Running long 1:43:31 [2]22.45 km (4:37 / km) +300m 4:19 / km | |
| nice one with mani. really bad weather but it was fun. stomach got bad again and i had to go to the toilet. now there is still a strange feeling left but it looks like its getting better over the days. | ||
Tuesday Jun 10 | ||
| Running warm up/down 19:37 [2]3.52 km (5:34 / km) +60m 5:08 / km | |
| warm up and cool down as well as the rest @ 70 - 75% of HRmax.
did 4 x 4 minutes @ 90 - 95% with the 3mins rest. pushed really hard and felt good. little probs with the stomach but all in all really good flow. i am happy with the session. | ||
| Running intervals 16:00 [5]5 km (3:12 / km) +60m 3:01 / km | |
| 4 x 4 minutes as hard as possible. 3 mins rest. felt good. | ||
| C • intervals 4 | ||
Monday Jun 9 | ||
| Running 50:50 [2]11.45 km (4:26 / km) +200m 4:05 / km | |
| nice run with mani. legs felt really good but my stomach started to make some problems after about 15 or 20 minutes! :( | ||
Sunday Jun 8 | ||
| Note | |
| pics from the salzburger track & field champs:
http://picasaweb.google.at/nayoming/SalzburgerAllg... | ||
| Bike (MTB, mostly asphalt) 1:51:06 [1]41.79 km (2:40 / km) +500m 2:31 / km | |
| ahr:113 | ||
| nice and easy with mani on the bike. was a really nice ride. | ||
Saturday Jun 7 | ||
| Running warm up/down 10:00 [2]2 km (5:00 / km) | |
| warm up and cool down for the 400m race. it was too short and had too less intensity ... :X | ||
| Running race 1:00 [5]0.4 km (2:30 / km) | |
| 400m race. i started far too slow and after some 200m i was completely empty. really bad one. i can do it far faster! | ||
| Running race 13 [5]0.1 km (2:10 / km) | |
| 4 x 100m relay. started first with an guy who ran last weekend 10.34. didnt really have a chance! :P but they screwed the handover so we won! :D | ||
| Running race 57 [5]0.4 km (2:22 / km) | |
| we also ran the 4 x 400m relay 10 minutes later. i started aggressive and did a better ran then in the afternoon. now i know how to run a 400m race. would be interessting what i can achieve if i am well rested! ;)
time was a high 56 or low 57. | ||
| C • Maybe... 7 | ||
Friday Jun 6 | ||
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| warm up and cool down for the salzburger district champs. i ran the 5000m race. | ||
| Running race 17:25 [5]5 km (3:29 / km) vdot: 58.5 | |
| so i did a 17:25. and i am satisfied with it. of course its far away from a time i would call fast but i am simply not fast on the track! ;)
but as i said i am satisfied. thats what i am capable of at the moment. it could have been under 17:20 but it was about km3 where i ran behind some people who slowed down and i stayed behind them. took me a while to realise we are slowing down. i overtook then and finished my race alone! ;) | ||
| C • Sub 17:00 1 | ||
Thursday Jun 5 | ||
| Running 22:08 [2]5.11 km (4:20 / km) +90m 3:59 / km | |
| yeah baby yeah baby yeah. really really great legs today. felt like i could fly! BUT the race is tomorrow ... not today. anyway a good sign! :)
ran with mani a little loop. | ||
Wednesday Jun 4 | ||
| Bike (MTB, mostly asphalt) 1:06:32 [1]26.72 km (2:29 / km) +270m 2:22 / km | |
| felt ok. still some power in my legs missing but i guess i will be at full strength by friday. i am going to run a 5000m track race. | ||
| C • 5000m 7 | ||
Tuesday Jun 3 | ||
| Running warm up/down 43:11 [2]4 km (10:48 / km) | |
| warm up, cool down, breaks and everything else but the fast stuff. ks are just a guess.
also included here 6 strides after the ints. | ||
| Running intervals 5:24 [5]2 km (2:42 / km) | |
| 5 x 400m with 5' rest
times were: 62 | 64 | 67 | 67 | 64 | ||
| C • Need for speed 2 | ||
Monday Jun 2 | ||
| Running 17:30 [2]3.46 km (5:03 / km) +65m 4:37 / km | |
| reg run. hamstrings still awful but they got better when they became warm.
massage afterwards was great! | ||
Sunday Jun 1 | ||
| Running warm up/down 15:00 [2]2.5 km (6:00 / km) | |
| after some 5h hours i woke up with an bad feeling in my stomach. the first steps felt heavy and i had quite some pain in hamstrings. but nothing too bad. still confident for the race.
in the beginning of the warmup i felt a bit stiff but all in all ok. but with 5 minutes it was too short as well. | ||
| Running 39:29 [5]10 km (3:57 / km) +45m 3:52 / km | |
| headed of with the pack and tried to take it easy especially on the first km. with 3:30 on the first one i think that worked out quite well. 1 k in 3:30 really shouldnt harm me. i wanted to stick to the plan to run 3:50 in the beginning and reduced the speed. but i was never able to run some kind of constant pace. already at km 2 my legs felt very heavy and i simply couldnt manage to get into the race. i always had to push a bit to keep it going and that on a 3:50 - 4:00 pace!!!!
i tried to keep the pace but after getting slower and slower i stepped out of the race after 10k. i had no problems with the stamina but the legs were just destroyed and still are (00:00). quite frustrated anyway, but now i have a bill to pay and i gonna be back one day and kick ass on that fu**ing course! splits: 3:28 3:57 3:54 4:03 3:54 || 19:16 3:52 3:57 4:03 4:07 4:15 || 20:13 || 39:29 | ||
| C • Rocket science!!! 2 | ||