Training Log Archive: lost jokesIn the 7 days ending Feb 1, 2015:
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Sunday Feb 1, 2015 #
Running warm up/down 12:34 2.29 km (5:30 / km) +2m 5:29 / km
shoes: Inov-8 F-Lite 240
Running race 27:50 [5] 8.0 km (3:29 / km) +53m 3:22 / km
shoes: Inov-8 F-Lite 240
Results
Was put in start zone A, the second one after the elite runners. Sacrificed a good place at the front for a better warm-up. Still I managed to squeeze myself pretty far to the front so no problems in the end :)
Goal before was under 29'00, wanted to start easy and run 3'35"/km and speed up if possible. From the start I was careful not to run too fast, found a nice group and a pace that felt comfortable.
The one climb felt tough, but had some people around me on the way down so we were able to pick up the pace. Never felt like I pushed really hard, maybe I was a bit scared to pay for that later, so I stayed inside the comfort zone. Was having lots of fun though, smiling at all the music bands and just enjoying the running.
Very happy with the time, pretty much only on easy running the past weeks. Wonder what's still in it with some more racing and interval training :)
Running warm up/down 12:42 [1] 2.07 km (6:08 / km) +1m 6:07 / km
shoes: Inov-8 F-Lite 240
Saturday Jan 31, 2015 #
Running 27:51 5.27 km (5:17 / km) +4m 5:16 / km
shoes: Inov-8 F-Lite 240
And again a fresh layer of snow :) Just a short easy one. Legs still a bit tired. Slightly hungover as well, didn't help.
Friday Jan 30, 2015 #
Running 37:00 7.08 km (5:14 / km) +5m 5:13 / km
shoes: Inov-8 F-Lite 240
Nice weather, finally. No morning stiffness in achilles and felt it just a tiny bit during the run. Tired legs and tired body. Pace felt much slower than I was really going.
Thursday Jan 29, 2015 #
Running 54:46 11.17 km (4:54 / km) +10m 4:53 / km
shoes: Inov-8 F-Lite 240
Included 6 strides again. More chilly today, also because of the wind. Glad I wore a hat. Not really excited to go out. Knee ok, much better than expected. Achilles bit sensitive.
Bridge was open at the end, detouring would've been much faster ;)
Wednesday Jan 28, 2015 #
Running 37:14 7.44 km (5:00 / km) +5m 4:59 / km
shoes: Inov-8 F-Lite 240
Felt warm. Bit low on energy, didn't eat anything since 14:30. Woke up with a slightly stiff right achilles, felt it a bit during the run but not too bad. Knee pretty ok.
Tuesday Jan 27, 2015 #
Running 39:14 7.91 km (4:58 / km) +14m 4:55 / km
shoes: Inov-8 F-Lite 240
Knee still not perfect, but not that bad that I shouldn't run. Threw in 6 strides again. Fast running seems to be worse for the knee. Keeping the runs a bit shorter to not overdo it.
Strength 12:00 [3]
Monday Jan 26, 2015 #
Running 20:51 4.09 km (5:06 / km) +5m 5:04 / km
shoes: Inov-8 F-Lite 240
Reset watch before the strides unintentionally, so two GPS tracks.
First three weeks of the program done, time to add some strides. 6x20" with a 1' break. Felt fast but comfortable. It might be a bit too much to do 6-8 of them every run, but I'll add them as I feel like.
Knee ok, surely felt weaker/tired after the run, but after stretching already better. Have a feeling it might've been the combination of strength training and running on snow through the terrain (something I wasn't used to anymore). If it doesn't feel good I'll take it really easy this week, since I want to be fit for the race on sunday.
Total 47'47" / 9,49km.
Running 26:56 5.4 km (4:59 / km) +5m 4:58 / km
shoes: Inov-8 F-Lite 240