Training Archive: naomiIn the 31 days ending 2008-05-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||
| 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 | T | W | H | F | S | |||||||||||||||||||||||||||||||||||||||||||
Saturday May 31 | ||
| Games (beach volleyball) 2:00:00 [2] | |
| again quite a lot of beach volleyball. i am really getting shape. real nice playing! ;)
BUT i guess i underestimated how hard it is for the body to deal with this kind of movement. was quite tired in the end and especially in the evening. lets see how i will do at tomorrows halfmarathon. | ||
| Bike 10:00 [2]3 km (3:20 / km) +80m 2:56 / km | |
| cycled up from the lake to my place. took this one instead of an easy run. | ||
Friday May 30 | ||
| Games (beach volleyball) 1:30:00 [2] | |
| (rest day) | ||
| rest day. just played some sets of beach volleyball and also made the decision not to run the mountain race due to several reasons. i will run a half marathon pretty close to my place instead. i am going for sub80. hope it works. | ||
Thursday May 29 | ||
| Running 53:50 [2]10.28 km (5:14 / km) +320m 4:32 / km | |
| ran with aramader in the henndorfer forest. at least a part of the run. was incredible hot and the first third of the run felt really hard. i felt some kind of sluggish but it got better and in the end only the heat (and not my legs) killed me! ;) nice one anyways... | ||
Wednesday May 28 | ||
| Bike long (mtb) 1:49:46 [2]47.41 km (2:19 / km) +975m 2:06 / km | |
| nice training on the bike! | ||
Tuesday May 27 | ||
| Running warm up/down 33:59 [2]4.5 km (7:33 / km) | |
| warm up and cool down and rest between the ints. | ||
| Running intervals 19:57 [5]6 km (3:20 / km) | |
| times were:
1:55.9 1:54.4 1:58.8 2:01.1 2:01.6 2:04.5 2:04.6 2:03.9 1:59.9 1:53.1 the break was one minute. only after the 6th i had 2:20 break. | ||
| C • 10 x 600m 4 | ||
Monday May 26 | ||
| Note | |
| (rest day) | ||
| well earned rest day! :D austrian mountain running champs are on sunday. that means a rest week is coming up! | ||
Sunday May 25 | ||
| Running long 1:55:53 [2]23.32 km (4:58 / km) +345m 4:38 / km | |
| ahr:147 max:172 | ||
| i almost died today. it was just too hot :x started at 12 to start to get used to the heat but ... still feels really really hard. i am finally happy i made it...
AND i got some nice blisters :X | ||
Saturday May 24 | ||
| Running 34:53 [2]7.42 km (4:42 / km) +115m 4:22 / km | |
| warm up and cool down for the faster part. felt very heavy in the beginning. got a bit better and the best part was the cool down! nice run in the "morning" (9:30). and it was already hot. took of the shirt after the faster part. | ||
| Running 20:00 [4]5.24 km (3:49 / km) +65m 3:36 / km | |
| "low speed tempo run"
didnt feel like a smooth movement but happy i did it and in comparison to the last days it was much better running today. | ||
| Games (beach volleyball) 2:00:00 [2] | |
| awsome today | ||
Friday May 23 | ||
| Bike (mtb) 1:07:57 [1]25.16 km (2:42 / km) +390m 2:30 / km | |
| (rest day) | ||
| rest day. did some easy biking. | ||
Thursday May 22 | ||
| Bike 18:45 [1]5.83 km (3:13 / km) +130m 2:54 / km | |
| drove with the bike up the the gate at the grabnerwiesn from where i started my hill training. | ||
| Running hills 16:01 [5]1.71 km (9:22 / km) +300m 4:59 / km | |
| planned was to run twice up the stoawandl and one 10 minutes efford in the end. i felt like crap from the beginning and had to walk quite a lot already on the first try. i also couldnt get my heart rate up. struggled up, struggled down and finally decided to cycle one after one try. that kinda sucks. | ||
| Running 10:44 [2]1.71 km (6:17 / km) | |
| same way down... | ||
| Games (beach volleyball) 1:30:00 [3] | |
| couldnt resist to move a bit after i aborted the training... | ||
Wednesday May 21 | ||
| Running 1:28:26 [2]18.84 km (4:42 / km) +370m 4:16 / km | |
| ahr:145 max:161 | ||
| uff. hamstrings were tight like hell but got better during the run. stomach got better but i have to say i felt bad in general. got better after some 35 minutes. the next 20 minutes felt ok and than i started to get really tired. struggled back home and was happy when i arrived here. some stretching coming up! | ||
| Orienteering 28:49 [2]5 km (5:46 / km) | |
| helped collecting some controls. felt far better than on my first run today! | ||
Tuesday May 20 | ||
| Running 53:01 [2]6 km (8:50 / km) | |
| did 8 x 800m with 90s breaks today.
afterwards 4 x ~120m sprints 7' jogging 1 x 200m - 28s the 53' mentioned here include everything but 8 x 800m. the last 200m were funny. could push until about 150, 160m but then ... no comment! :D | ||
| Running intervals 21:37 [5]6.4 km (3:23 / km) | |
| the ints - 8 x 800
02:42.7 02:40.3 02:42.4 02:42.4 02:43.6 02:44.3 02:42.8 02:38.3 nice session, a lot of wind. | ||
Monday May 19 | ||
| Running 56:24 [2]12.21 km (4:37 / km) +290m 4:08 / km | |
| nice little run with mani. achilles still quite sore in the beginning but got better. stomach still gives me some mature problems. wasnt really funny to run with that feeling... naja, it will get better, sooner or later! | ||
| C • Be careful... 3 | ||
Sunday May 18 | ||
| Running warm up/down 10:00 [2]1.5 km (6:40 / km) | |
| before the race | ||
| Running race (mountain attack :P) 55:20 [4]5.6 km (9:53 / km) +1240m 4:41 / km | |
| schafberglauf. 5.6km with 1240m of climb. thats really steep ... had some mature problems in the beginning with my achilles where i had great pain until about 2/3 of the race. it got much better and the last 1/3 was really ok. | ||
Saturday May 17 | ||
| Running 43:20 [2]8.4 km (5:10 / km) +50m 5:01 / km | |
| easy one with mani and 500 other people! :D | ||
Friday May 16 | ||
| Games (Beachvolleyball) 1:10:00 [2] | |
| (rest day) | ||
| first time this year! nice nice nice :D | ||
Thursday May 15 | ||
| Running hills 58:34 [2]11.88 km (4:56 / km) +350m 4:18 / km | |
| ahr:146 max:181 | ||
| ran with mani into the henndorfer forest. 3rd day in a row with a lot of climb and thats not the end. i gonna race a mountain run on sunday. 5.6k with 1240 of climb. xD naya, ... lets see how i'll do there! felt tired today but we had a really nice speed up there. two days of regeneration should be enough to get back my strength! :) | ||
| C • Mountain Race 2 | ||
Wednesday May 14 | ||
| Running long 1:37:02 [2]18.84 km (5:09 / km) +700m 4:21 / km | |
| ahr:155 max:177 | ||
| longish training today. ran up the henndorfer wald. took the 2nd gravel road to the left and continued until the cross. ran on top of the hill everything back. even hit the zifanken today. from the bottom of the zifanken back to the grabnerwiese to get it longer and then back home through the golf course.
nice one. but really hot. hr high and me swating a lot inclusive pretty much dying in the end! ;) | ||
Tuesday May 13 | ||
| Running warm up/down 54:17 [2]8.83 km (6:09 / km) +225m 5:27 / km | |
| i really felt awesome today. dont know where the energy came from but i guess this was the best run for about a year. at least the feeling.
warm up, cool down and time between intervals. | ||
| Intervals intervals 21:00 [4]4.17 km (5:02 / km) +390m 3:26 / km | |
| felt really great today. could push really heart according to the heart rate and felt like i could fly. plus i regenerated really fast.
ran up the henndorfer forrest to the heimkehrerkreuz - plaike - stoawand - home! nice one! | ||
Monday May 12 | ||
| Orienteering 1:03:20 [2]7 km (9:03 / km) +220m 7:49 / km | |
| last training of the camp. did again a good job. i didnt miss one control! :) but i also just ran at an easy speed. monday = easy! :D
legs felt really heavy in the beginning but started to feel better after some ten minutes. ~38' for the training plus 25' collecting controls! | ||
Sunday May 11 | ||
| Running warm up/down 24:41 [2]3.87 km (6:23 / km) +165m 5:15 / km | |
| from the pensin to the finish, from the finish to the start and after the race from the finish back to the pension! :) | ||
| Orienteering race 45:33 [4]6.3 km (7:14 / km) +205m 6:13 / km | |
| ahr:169 max:188 | ||
| nice race in the lungau. did an ok race but missed the first control by about 3 - 3:10 xD. afterwards quite ok. legs a bit heavy and a lot of stops and stuff. but after number 1 no big mistakes. its getting better again. | ||
| Running hills 56:25 [2]9.22 km (6:07 / km) +445m 4:56 / km | |
| ahr:144 max:165 | ||
| ran with schani up a hill just next to tamsweg. nice and easy. | ||
Saturday May 10 | ||
| Orienteering 1:19:41 [3]10 km (7:58 / km) +405m 6:38 / km | |
| ahr:159 max:183 | ||
| nice first training and i am pretty satisfied with it. ran 3 loops and collected some controls afterwards. the first two loops were on a usual map and i ran with intensity 4. the 3rd one was a reduced map and i ran with 2, or 3. collecting afterwards was just easy. so i think a 3 should hit it. too lazy to split it up! :D | ||
| Orienteering 1:20:01 [2]8 km (10:00 / km) +215m 8:49 / km | |
| ahr:134 max:180 | ||
| team event with the italians. ran with a maybe 15 year old girl (nice one :D) and a little boy. in the beginning i took it serious and ran at medium speed but after i figured out that i am far far faster than the others i took it easy. pretty much waiting then ... but it was fun! | ||
Friday May 9 | ||
| Running 8:05 [2]1.5 km (5:23 / km) +55m 4:33 / km | |
| ahr:132 | ||
| trainingcamp in the lungau! just found wireless lan here - its nice but not got for writing my thesis ...
short run to the start of the night o i ran just with my mobile and afterwards from the finish back to my pension. | ||
| Orienteering 18:51 [2]4 km (4:43 / km) +85m 4:16 / km | |
| ahr:148 | ||
| night o with the mobile but just urban area! :) | ||
Thursday May 8 | ||
| Running 1:08:15 [2]11.4 km (5:59 / km) +650m 4:40 / km | |
| ahr:148 max:170 | ||
| was looking forward to this run with mani and manney1 but legs felt heavy and my stomach made some problems. so actually it wasnt fun at all BUT great company and great nature! everything so green now ... :D
i am going to the training camp in the lungau tomorrow and hope to do some quality sessions there and have a talk with lucie about my technique (if one could call my "technique" technique ...). | ||
Wednesday May 7 | ||
| Running long 1:31:18 [2]17.45 km (5:14 / km) +370m 4:44 / km | |
| ahr:139 max:157 | ||
| was supposed to be long but 90' isnt really long right? anyway, ... felt quite heavy in the beginning but started to feel better and better the longer i ran. i guess its just due to eating to close before the run. was really nice. ran with gassi and warti! | ||
| C • how long is long 6 | ||
Tuesday May 6 | ||
| Running 40:29 [2]7.24 km (5:35 / km) +100m 5:14 / km | |
| warm up, cool down and the 90s breaks of the intervals. | ||
| Intervals intervals 18:00 [5]5.54 km (3:15 / km) +45m 3:07 / km | |
| pushed as hard as i could. nice punishment ...
now i am really really tired xD | ||
Monday May 5 | ||
| Bike 1:08:19 [1]23.96 km (2:51 / km) +280m 2:42 / km | |
| rolled around the lake with felix. nice. | ||
Sunday May 4 | ||
| Running warm up/down 25:00 [2]3.3 km (7:35 / km) +180m 5:57 / km | |
| wup to the start (1.8 with 180) and cool down on the soccer field after the long distance. | ||
| Orienteering long 1:34:31 [4]10.5 km (9:00 / km) +615m 6:58 / km | |
| long distance today. the first third was quite ok. didnt have good legs but the first 10 controls were technically more or less ok. just small misses. than a huge mistake tha somehow really broke me.
3rd quali race, 3rd race screwed and i also think i am getting sick again. woke up and ran with a sore throat.... :( | ||
| C • Kopf hoch! 4 | ||
Saturday May 3 | ||
| Running 20:03 [2]3.78 km (5:18 / km) +50m 4:59 / km | |
| easy running in the morning before the middle champs to losen the legs a bit. with schani and felix. | ||
| Running warm up/down 25:00 [2]5 km (5:00 / km) +80m 4:38 / km | |
| warm up and cool down for the austrian middle champs. | ||
| Orienteering race 40:52 [4]5.4 km (7:34 / km) +150m 6:39 / km | |
| austrian middle champs and 2nd quali run for the wuoc. and i screwed it again. had an ok start but started to miss more and more the longer the race went on. i tried to take more time for the map but i never got it under control again. just struggling around. never really made it into running.
dammit - whats wrong? one more chance tomorrow. | ||
Friday May 2 | ||
| Running warm up/down 10:00 [2]2.0 mi (4:59 / mi) | |
| short warm up for the o training. | ||
| Orienteering 45:36 [3]5.2 km (8:46 / km) +250m 7:04 / km | |
| after yesterdays really disappointing race i decided to do an o training to work on my o skills. | ||
Thursday May 1 | ||
| Running warm up/down 20:00 [2]4 km (5:00 / km) +100m 4:27 / km | |
| w up & cool down for the race | ||
| Orienteering race 20:00 [3]2.6 km (7:42 / km) +85m 6:37 / km | |
| 1st quali race for the wuoc but i completely screwed it. damnit.
never got control over the map. i tried to run slower and i also stood for a while but i couldnt match the map with terrain. dont know what went wrong. quite frustrated right now tomorrow is a rest day. it continues with a middle distance on saturday and a long one on sunday. i hope i will do better there. the intensity is 3 for this race because i had never really control and couldnt run fast and i also slowed down in the end pretty much. just finished the last three controls... | ||