Sunday May 13 |
 | running (footing) 45:00 [1]4 km (11:15 / km) +100m 10:00 / km | |
| shoes: nike free training black |
| wobbling the meat. |
Saturday May 12 |
| |
| Event: GP Bern, 10miles
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| running warm up/down 40:00 [3]5 km (8:00 / km) | |
| shoes: mizuno wave precision 7 |
| |
| running race (GP Bern) 55:20 [5]16.09 km (3:26 / km) +80m 3:21 / km vdot: 64.0 | |
| ahr:179 max:190 shoes: mizuno wave precision 7 |
| my first 10k-GP. ran the 4.5k twice. had good legs. tried to start quietly, ran in a good group (ch. belz incl.) until 6k. then i had a crisis. had to let the group go. found my pace again and caught up a few again. after 8k the good feeling went back. could push again in the last 3k's. pulse looks ok.
altogether: a good first long GP. place (21. overall men, 8. in my class) was really ok, time also. and then i have to admit: 2 girls bet me! 1 kenian, 1 hungarian. - (tough meet!!) ;-)
results: http://bern.mikatiming.de/2007/index.php?content=l...
pulse: http://blogs.ethz.ch/ebneter/2007/05/12/gp-bern-16... |
| |
| C • nice race! 3 |
| running warm up/down 30:00 [1]4 km (7:30 / km) | |
| shoes: barefoot |
| on the grosse allmend. very nice place to run barefoot! |
Thursday May 10 |
| running warm up/down 40:00 [2]6 km (6:40 / km) | |
| ahr:130 shoes: adidas supernova cushion 2006 |
| |
| running intervals (3x(3',2',1')) 22:00 [4]5 km (4:24 / km) | |
| ahr:155 max:160 shoes: adidas supernova cushion 2006 |
| tvu. didn't push. training was meant to get a good feeling of the pace. felt well. |
| cycling warm up/down 32:00 [2] | |
| |
| to and from tvu |
Wednesday May 9 |
| running 1:19:00 [3]17 km (4:39 / km) +100m 4:31 / km | |
| ahr:148 shoes: adidas supernova cushion 2006 |
| with flurin. we both had not the best legs. but it was enough to get tired. |
| |
| C • seems like 3 |
Tuesday May 8 |
| cycling intervals (spinning) 1:02:00 [4] | |
| ahr:160 max:182 |
| i love the growing sea of sweat under my glowing wheel... |
| strength 15:00 [4] | |
| |
| maximal eccentric calf training to "heal" my achilles tendon problems. there are studies which have shown this effect. now i try it. 3x15 sessions unilateral with 100kg. try to do it daily. |
Monday May 7 |
| cycling (indoor spinning) 1:00:00 [3] | |
| |
| nice pace to wake up. still heavy legs from sola... that's how it is with amateurs... |
| running warm up/down 33:00 [3]6 km (5:30 / km) +70m 5:12 / km | |
| shoes: adidas supernova cushion 2005 |
| for following paula-training with rogi |
| running intervals (4x paula) 25:00 [4]7 km (3:34 / km) +100m 3:20 / km | |
| shoes: adidas supernova cushion 2005 |
| with rogi. went out for a jog. was too boring. so we decided to do some intervals. 4x(90''-60''-90''), rest: 45''-30''-1'. |