Training Archive: naomiIn the 7 days ending 2008-03-23:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Mar 23 | ||
| Running long 2:10:18 [3]22.17 km (5:53 / km) +870m 4:55 / km | |
| still dead in my legs and everything. first hour was ok but afterwards it was a struggle. good to have mani with me.
quite some snow up there. we ran to the kolomannsberg. | ||
Saturday Mar 22 | ||
| Running warm up/down (cross - with map) 19:25 [2]3.5 km (5:33 / km) +20m 5:24 / km | |
| warm up and cool down for the faster part. with mani and phil. | ||
| Running tempo (cross - with map) 40:00 [4]8.88 mi (4:30 / mi) +75m 2:44 / km | |
| max:185 | ||
| faster part also with mani and phil. nice training. could have run faster partly all in all it was hard work. | ||
| Games (soccer) 1:30:00 [4] | |
| played soccer with friends afterwards. so i was completely dead in the evening. | ||
Friday Mar 21 | ||
| Running 9:21 [2]2.2 km (4:15 / km) +75m 3:38 / km | |
| (rest day) | ||
| ran down to school and after the strength training back up home. | ||
| Strength 40:00 [3] | |
| strength training. mostly core stuff and the big muscle groups.
played soccer with phil between. that was tough! a lot of swating :P | ||
Thursday Mar 20 | ||
| Running hills 1:22:46 [2]14.47 km (5:43 / km) +650m 4:40 / km | |
| ran in the dark with mani and phil. some cm of snow and running with headlamps made it really a great run. also running with phil again after a long time was cool. not sure about the climb. | ||
Wednesday Mar 19 | ||
| Running long (mostly over fields) 1:35:34 [2]18.62 km (5:08 / km) +270m 4:47 / km | |
| running with mani. felt really good. maybe the shape is on its way back... :) | ||
Tuesday Mar 18 | ||
| Running 19:29 [2]4.44 km (4:23 / km) +20m 4:17 / km | |
| ran a little loop before i played soccer with some friends. | ||
| Games (soccer) 1:30:00 [4] | |
| soccer with some friends. great fun! :) and i got really tired in the end ... | ||
| C • up early 5 | ||
| Running 18:16 [2]3.95 km (4:37 / km) +70m 4:15 / km | |
| i did also a short loop afterwards. | ||
Monday Mar 17 | ||
| Running warm up/down 36:29 [2]5 km (7:18 / km) | |
| ahr:138 max:163 | ||
| slept about 3:30 and got up at 4 again to leave home at 5 to do some work for salomon. was out the whole day driving and talking and started my training at 18:20.
Found a track where I slept - perfect for intervals. this is the w up and down. plus the breaks. | ||
| C • monday 2 | ||
| Running intervals 28:28 [5]8 km (3:34 / km) | |
| 8 x 1000m with 2' rest. i felt quite ok but the times were not as fast as expected but i trained pretty hard the last time so its ok. i tried to push hard but the max pulse was 10 beats lower than last week. plus - i missed the richiturbo... :(
times were: 3:40.4 161/174 3:35:0 160/177 3:34.4 162/178 3:29.1 164/181 3:36.4 163/181 3:36.1 165/181 3:31.7 167/184 3:25.2 170/187 | ||