Training Archive: naomiIn the 7 days ending 2008-06-15:
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| M | T | W | H | F | S | S | ||||||||
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! :( | ||