Sunday Apr 8 |
 | running (uphill) 59:00 [3]5.2 km (11:21 / km) +1000m 5:47 / km | |
| shoes: mizuno wave precision 7 |
| rivera - alpe foppa. extremely nice weather. felt not bad. unfortunately there was too much snow on monte tamaro which would have been followed... |
Friday Apr 6 |
| ski hiking 3:00:00 [3] | |
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| with brother marc, mother christa and willi. met heidi and claudia at messmer.
stuetze 2 (saentis) - thurwies (down) - rotsteinpass (up) - meglisalp (down) - wagenluecke (up) - messmer (down) - seealp. rest by foot.
downhills quite muscle fireing - as the sun. spring in the snow.
route:
http://www.gmap-pedometer.com/?r=851435 |
Wednesday Apr 4 |
| cycling (indoor) 55:00 [3] | |
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| strength 30:00 [4] | |
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| achilles tendon is still kind of abnormal... hard to define... grrr - so i did especially some eccentric calf exercises. hope it'll be as successful as the literature says. |
Monday Apr 2 |
| core strength 30:00 [4] | |
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| tvu. next week, rogi and i will take the girls-gymballs the last time! |
| running warm up/down 50:00 [3]5 km (10:00 / km) | |
| shoes: asics ds trainer (tiger) |
| tvu |
| track intervals (4x(1000, 200), 4x200) 1:05:00 [5]9 km (7:13 / km) | |
| max:186 (injured) shoes: asics ds trainer (tiger) |
| tvu. with dani streuli and wulli. always nice to run with (behind) these guys. i'm quite impressed by their shape, especially dani's relaxed way of running. ran without spikes. (the others with). felt my achillestendon or whatever, afterwards... the feeling was not bad, and the prospect of running quietly at high speed helps me to fight to get there...
rests: 1000m - 200m trot - 200m - 400m trot, 200m trot
times:
2.58', 33'', 2.58', 32'', 2.55', 32'', 2.53', 31'' - 8' rest, - 29'', 30'', 29'', 29'' |
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| C • wow, sounds... 7 |