Sunday Nov 25 |
 | Running 1:20:05 [2]15.55 km (5:09 / km) +340m 4:39 / km | |
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| easy run with mani g. wanted to do a longjog but couldnt motivate myself for more than 80 minutes. the weather really sucked. |
Saturday Nov 24 |
| Running warm up/down 27:44 [2]6.28 km (4:25 / km) +115m 4:03 / km | |
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| warm up and cool down for the faster middle part. |
| Running tempo 41:12 [3]10.64 km (3:52 / km) +100m 3:42 / km | |
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| the temporun went quite well despite my breakfast almost came up again. i am also still quite sore in my legs... |
Friday Nov 23 |
| Running 1:06:43 [2]14.76 km (4:31 / km) +240m 4:11 / km | |
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| training with warti.
nice run! |
| Strength 30:00 [3] | |
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| intramuscular strength training for the legs for a study at university. |
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| C • a study at university 4 |
Thursday Nov 22 |
| Running 45:00 [1]7.89 km (5:42 / km) | |
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| running on the treadmill in rif to do some tests with EMG and stuff. boring :( |
| Running 4:25 [5]1.18 km (3:45 / km) | |
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| did a maximum test on the treadmill as well. started with 9km/h. the speed increased every 30s by 1.8 km/h. made it up to 23.4 km/h. i managed to run this pace for 25 seconds. tough but somehow funny! :) |
| XC skiing 48:37 [2]12 km (4:03 / km) +160m 3:48 / km | |
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| xc skiing in thalgau berg. its just a question of time until the snow will vanish. what a pitty ^^ |
Wednesday Nov 21 |
| Running 1:15:13 [2]12.43 km (6:03 / km) +325m 5:21 / km | |
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| oh man. everything hurts from the back down to the toes. tried to do the 2h longjog today and test a new route for me. 2nd gravel road to sommerholz and the 1st one back. but already after a few minutes it was obvious that i will not be able to do it. so i cut it short. running 75 minutes for a course it usualy takes me 62 - 65 :x
struggled the whole way and stopped 3 times to recover a bit. oijoijoi ^^ |
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| C • Skiing????? 2 |
| Strength 30:00 [3] | |
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| intramuscular coordination training for the legs. i just do it for a guy from university. playing a labrat once more ...
did also a maximum test and some jumps before. |
Tuesday Nov 20 |
| Note | |
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| i was out the whole day and did some skiing with klaus. we did some camera work and it got really really hard for the quads.
i dont know if and how i should log it so i just thought i should write a note! :) |
| Running 58:38 [2]12.52 km (4:41 / km) +180m 4:22 / km | |
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| i was really tired after the skiing. its really hard for the quads to ski with the camera but i kicked myself out the door and ran. felt better as i expected it to be and i really liked the run. also picked up mani so we could run to the weekly club training together.
also included here are 5:34 running home from the gym. |
| Running 10:00 [1] | |
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| some running as warm up for the strength training. |
| Strength 30:00 [3] | |
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| usual tuesday strength training. |
| Games 20:00 [4] | |
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| some games after the training. i was really dead. and then sprintin around and everything. puh! i should try to sleep a lot today! ;) |
Monday Nov 19 |
| Running warm up/down 37:39 [2]8.48 km (4:26 / km) +160m 4:03 / km | |
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| I started with 18minutes of warm up and with 19 minutes of warm down. |
| Running tempo 27:34 [3]6.83 km (4:02 / km) +30m 3:57 / km | |
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| After 18 minutes I picked up the pace. Didnt feel to good in the beginning but got better towards the end. |
| XC skiing 1:00:51 [2]13 km (4:41 / km) +215m 4:19 / km | |
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| cross country skiing in thalgau berg with robi. was fun cruising around a bit! :) |
| Strength 15:00 [3] | |
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| some "halteübungen". dont know the english word for it! :x can u help rich? :P
and also some push ups! :)
its really time i start some serious strength training again... :x |
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| C • Stability Exercises 4 |