Sunday Apr 22 |
 | running 1:22:00 [3]17 km (4:49 / km) +300m 4:26 / km | |
| shoes: puma |
| sammelplatz - gais - gäbris - wissegg - hohe buche - landmark - waldegg - st. georgen. had to speed up cause it got dark... beautiful view over alpstein, bodensee, rheintal, ... |
Saturday Apr 21 |
| running (footing) 30:00 [1]4.0 mi (7:30 / mi) | |
| shoes: nike free training black |
| worked too much. (pm-course the whole day). st. georgen. got a hypo even after 25 mins... |
Friday Apr 20 |
| Note | |
| |
| worked too much... |
Thursday Apr 19 |
| orienteering 1:02:00 [3]*** 7 km (8:51 / km) +200m 7:45 / km | |
| ahr:155 shoes: jalas |
| didnt want to risk footproblems after the intervals on the track again. so i skipped tv u.
goal of the training: find some runnable and nice parts in zueriberg. there are some. felt not bad running in terrain. technically absolutely comparable with tiomila i think. so, i feel well prepared for next week.
map needs a revision definitely. |
| |
| C • giving a comeback?? 4 |
Wednesday Apr 18 |
| running intervals (5x(3'/1')) 20:00 [5]7 km (2:51 / km) +50m 2:46 / km | |
| max:180 shoes: adidas supernova cushion 2006 |
| with denis and flurin. rest: 1'/2' trot. had a need for speed. the pace felt very well. denis: intensity 5 has also a bandwidth ;-)
polar curve
|
| |
| C • bandwidth 2 |
| running warm up/down 47:00 [2]8 km (5:52 / km) +100m 5:32 / km | |
| ahr:130 shoes: adidas supernova cushion 2006 |
| |
Tuesday Apr 17 |
| running 1:12:00 [2]12 km (6:00 / km) +150m 5:39 / km | |
| shoes: adidas supernova cushion 2006 |
| |
