Sunday Jun 17 |
 | running (mountaineering) 5:12:00 [2]30 km (10:24 / km) +3010m 6:56 / km | |
| shoes: asics ds trainer (white) |
| "over the jordan and back". ALPSTEIN rocks! with helge schneider (reigning swiss mountain champ). Quite heavy route with lot of climb. perfect weather. perfect arena. after 3.5h the freshness in my leg was away. especially in the steep climbs i couldn't run anymore. (my mate felt approx. the same). after 1.50h we decided not to run the boys course (~3h) and added some alps.
hardest part: zwinglipass (1999, 3.52') - altmannsattel (2334, 4.19')
nicest part: over the roslenfirst (no marked track)
hight-profile and maps:
http://blogs.ethz.ch/ebneter/2007/06/18/alpstein-b...
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| C • awesome stuff! 4 |
Saturday Jun 16 |
| running 25:00 [1]4.5 km (5:33 / km) +50m 5:16 / km | |
| shoes: nike free training black |
| sg, mit h, weihern |
Friday Jun 15 |
| strength 45:00 [4] | |
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| legs. |
Thursday Jun 14 |
| climbing 2:00:00 [3] | |
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| gaswerk schlieren. mit rokko. limited by my student-fingers. typing doesn't produce much horny skin... very hot, quite crowded. |
Wednesday Jun 13 |
| running 47:00 [3]9.5 km (4:57 / km) +60m 4:48 / km | |
| shoes: mizuno wave precision 7 |
| warm up, cool down and 3's between sets |
| running intervals (8x(3'-2'-1')) 24:00 [5]7 km (3:26 / km) +80m 3:15 / km | |
| max:185 shoes: mizuno wave precision 7 |
| with mätthu and bio. verrry nice intervall.
3' easy - 2' middle (<170 HR) - 1' fast (last 10'' faster).
before the training and in the first 6' i felt the achilles tendon, during and after the training the hurt was blowed away. could speed up with the guys, good feeling. not totally out of energy at the end. give me more!! |
Tuesday Jun 12 |
| Note | |
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| massage 50' |
| running school warm up/down 55:00 [3]3 km (18:20 / km) | |
| shoes: nike free training black |
| on grass |
| track tempo (3x250m) 1:40 [4]0.75 km (2:13 / km) | |
| shoes: nike free training black |
| on track, oerlikon. |
Monday Jun 11 |
| running 1:24:00 [3]21 km (4:00 / km) +170m 3:51 / km | |
| ahr:144 shoes: nike - runlong |
| bio, flurin. limmat. nice pace. pushed all the time not to get too slow... |