Training Archive: kadleyIn the 7 days ending 2008-07-19:
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| S | M | T | W | H | F | S | |||||||
Saturday Jul 19 | ||
| Road Running (Schloss Sommersdorf) 34:50 [3]3.4 mi (10:14 / mi) | |
| Morning run. One slow 400, 1.50. | ||
| Stretching 20:00 [0] | |
| Stretches plus basic planks and pushups. | ||
| Road Running 36:00 [3]3.6 mi (10:00 / mi) | |
| Late afternoon run with Ruthie. After day at Rothenburg walled town, doing the streets and the torture/criminal museum.
400 @ 1.34 legs feel tired; too much walking today. | ||
Friday Jul 18 | ||
| Road Running (Schloss Sommersdorf) 1:01:50 [3]6.8 mi (9:05 / mi) | |
| From the castle N thru Niederoberbach into the Steinbach Forest. Into the forest a couple miles on good gravel road. Then back out thru Winkel.
Finished with two 400's: 1.30, 2.11 (recovery), 1.25 Also lots of walking today around Wurzburg, visiting the impressive Residenz and the Marienburg fortress. | ||
Thursday Jul 17 | ||
| Road Running (Schloss Sommerdorf) 20:50 [3]2.0 mi (10:24 / mi) | |
| Morning run before breakfast with the Baron. Seriously. | ||
| Road Running 56:00 [3]5.4 mi (10:22 / mi) | |
| Run with Ruthie after a day at Ansbach walking around the town and grounds. Then a couple of 400m intervals: 1.41, 1.29.
The schloss is surrounded by a network of narrow paved and gravel roads giving access to the farm fields. Nice for running. Some head into the nearby forest; will try those tomorrow. | ||
Wednesday Jul 16 | ||
| Road Running (Sommersdorf) 22:00 [2]2.0 mi (10:59 / mi) | |
| Overnight flight to London/Munich and drive to the Schloss. Staying in an old castle and touring the countryside. Ran around with Ruthie to shake off the legs. Flat and open farm field area in N Baveria.
Anything we don't want to miss? . | ||
| Road Running intervals 12:00 [3]1.5 mi (7:59 / mi) | |
| Easy intervals on the road to further waken the muscles.
1.38, 1.28, 1.28 slightly downhill with tail wind; 2.35 in between each. | ||
| Stretching warm up/down 20:00 [0] | |
| Plan is to run twice a day and stretch/strength every day during vacation. We'll see how it goes. | ||
Sunday Jul 13 | ||
| O - competition race 11:45:00 [3]31 km (22:45 / km) | |
| Headed off to the NW. Bad luck around #36. Serious trouble looking for the elusive pine copse in the midst of many. Blew almost an hour and bailed out. Really ticked considering the control was right next to the trail. Like #25, except we nailed that one. The delay looking for #36 ultimately forced us to cut our loop and skip #52 and #56, to considerable dismay.
Noon-dark, 8.5 hrs -- 27 km (3.2 km/hr) Dark-break, 8.5 hrs -- 19 km (2.2) Sunday 6 hrs -- 22 km (3.7) Total 68 km Generally felt good; no blisters and not at all stiff on Monday. Disappointed by the lost time and missed controls. Continuing to cut weight of pack, which helps move things along. | ||
| C • Are your km numbers as the ... 2 | ||