Saturday Dec 29 |
 | Trail (Endurance) 47:44 [2] 8.5 km (5:37 / km) +125m 5:14 / km | |
| ahr:136 max:148 rhr:48 slept:8.0 shoes: Asics 2110 |
| Short slow running on snow and ice. Cold. Good feeling finally in the "Base Zone". Need to slow down during cross country skiing to add a good base for the next year (Patience...). |
| Core Training 15:00 [0] | |
| |
| Some core exercises to build back force. After the footing. |
Friday Dec 28 |
| Cross country skiing (Skating) 1:15:00 [4] 15 km (5:00 / km) +285m 4:34 / km | |
| ahr:162 max:181 slept:8.0 |
| La Fouly, 1600m., feeling better, but still heartrate too high! Need to run slowly tomorrow! First a good base, then speed... |
| Stretching 33:00 [0] | |
| slept:8.0 |
| Stretching after cross country. Feeling much better with my back! |
Thursday Dec 27 |
| Cross country skiing (Skating) 1:00:48 [3] 12 km (5:04 / km) +185m 4:42 / km | |
| ahr:160 max:172 slept:8.5 |
| Come back to training after back pain! Too hard for the first training, need to down the pace tomorrow. Sunny and good snow! La Fouly, altitude: 1600m. |
| Stretching 15:00 [0] | |
| slept:8.5 |
| After a nap. |