Training Log Archive: slauensteinIn the 12 days ending Aug 13, 2007:
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Monday Aug 13, 2007 #
running 58:06 [2] 10.0 km (5:49 / km) +136m 5:26 / km
ahr:151
Warm up, cool down and some jogging between intervals. Didn't feel as great as I did yesterday, but my hamstring doesn't hurt anymore, so that is very good!
C • Whooooo! 12
running drills and plyometrics 5:00 [2]
the usual drills before intervals.
running intervals 5:29 [5] 1.8 km (3:03 / km)
Interval on the track, my last chance to work on my speed before WOC. I did 3x 400 meters and 3 x 200 meters, rest was 3 minutes. Times were:
77,2
75,5
77,4
36,8
36,3
36,2
Legs were shaky afterwards, but it felt good.
77,2
75,5
77,4
36,8
36,3
36,2
Legs were shaky afterwards, but it felt good.
Sunday Aug 12, 2007 #
running 30:00 [2] 5.5 km (5:27 / km) +127m 4:53 / km
ahr:155 max:174 shoes: Brooks radius
Running with Marc :-) My hamstring didn't hurt either! Hurray!
stretching 5:00 [1]
feeling good.
feet and ankle strength 10:00 [2]
strength 5:00 [2]
2 x 10 x one-legged squats. I think these are helping my hamstring.
Saturday Aug 11, 2007 #
running 41:31 [2] 7.0 km (5:56 / km) +123m 5:27 / km
shoes: Adi Star (white)
A nice run to loosen up my legs. Hamstring hurt a bit but always got a little better. I did 5 x 100m strides. This was pretty good.
running drills and plyometrics 6:00 [2]
Did these drills before the strides.
feet and ankle strength 9:00 [1]
strength 23:55 [3]
The usual core strength exercises.
stretching 10:00 [1]
I have been doing a lot of stretching, I hope it helps this stupid hamstring.
Friday Aug 10, 2007 #
Note
Taking a few days completely off. Still nursing my hamstring and I figure I can only benefit from some tapering, but I feel kind of guilty anyway. Oh well.
Thursday Aug 9, 2007 #
Note
8°C and raining :-(
Wednesday Aug 8, 2007 #
running warm up/down 12:00 [2] 2.2 km (5:27 / km)
shoes: VJ Twisters
Running to the start and back from the finish.
Orienteering 42:59 [2] 5.5 km (7:49 / km) +80m 7:17 / km
shoes: VJ Twisters
Training in Ballmoos (Abend-OL)
grusig wätter, grusig wald...
it was pouring pouring rain and only about 10°, I didn't want to run full because of my hamstring (and having done intervals yesterday). Half way through the course I started to feel my hamstring. I had a pretty good technical race, but this kid who I caught at the first control was my shadow the whole time. It was hard to stay concentrated with him following me, but I told myself it was good practice. I was able to stay concentrated until the last control where I hit a trail going 90° wrong and lined everything up so that it fit to where I was supposed to be going. duh. Ended up 180° wrong and pretty far away from my control (still with this kid on my shoulder... poor guy). We lost 8'. Blah. check out the graph here, it's almost funny (in a pathetic way).
grusig wätter, grusig wald...
it was pouring pouring rain and only about 10°, I didn't want to run full because of my hamstring (and having done intervals yesterday). Half way through the course I started to feel my hamstring. I had a pretty good technical race, but this kid who I caught at the first control was my shadow the whole time. It was hard to stay concentrated with him following me, but I told myself it was good practice. I was able to stay concentrated until the last control where I hit a trail going 90° wrong and lined everything up so that it fit to where I was supposed to be going. duh. Ended up 180° wrong and pretty far away from my control (still with this kid on my shoulder... poor guy). We lost 8'. Blah. check out the graph here, it's almost funny (in a pathetic way).
Tuesday Aug 7, 2007 #
running intervals 1:16:14 13.5 km (5:39 / km) +259m 5:09 / km
ahr:147 max:187
Warm up and cool down were short. No junk miles until after WOC. Time to taper.
The original idea for the intervals was 1000 meter, 200 meter (on the track) and 2' hill interval as a set x 3. Since I am still have some slight trouble with my hamstring and it's been raining again :-( and the track was wet, my physio told me it would be better if I did my intervals on a trail. So I estimated the distance and ran more for time and speed.
The intervals were 3'20" (a little too short in distance and time but with some climb,12m climb), 36"-37" (also a little uphill, 6m) and then the hill repeats were between 1'58" and 2'06" (40m climb). Rest was 1'30" between intervals and 8 minutes between sets, because I had to run all the way back to the beginning of the 1km mark, I wasn't running a loop. It's really hard to find any flat trails here in Magglingen. The track is the only place, but I am glad I didn't run on a slippery track.
The original idea for the intervals was 1000 meter, 200 meter (on the track) and 2' hill interval as a set x 3. Since I am still have some slight trouble with my hamstring and it's been raining again :-( and the track was wet, my physio told me it would be better if I did my intervals on a trail. So I estimated the distance and ran more for time and speed.
The intervals were 3'20" (a little too short in distance and time but with some climb,12m climb), 36"-37" (also a little uphill, 6m) and then the hill repeats were between 1'58" and 2'06" (40m climb). Rest was 1'30" between intervals and 8 minutes between sets, because I had to run all the way back to the beginning of the 1km mark, I wasn't running a loop. It's really hard to find any flat trails here in Magglingen. The track is the only place, but I am glad I didn't run on a slippery track.
Monday Aug 6, 2007 #
running 34:37 [1] 6.0 km (5:46 / km) +134m 5:11 / km
ahr:136 max:162
crappy day:-(
Sunday Aug 5, 2007 #
running 49:42 [2] 8.6 km (5:47 / km) +209m 5:09 / km
ahr:138 max:165
After spending way too much of a very beautiful day indoors, I finally got myself out for a run. Nothing hurt! yay!
This day was just too nice to stay indoors after I got back, so I went on a bike ride too.
This day was just too nice to stay indoors after I got back, so I went on a bike ride too.
cycling 1:39:14 +381m
ahr:131 max:176
Took a detour on my way down to Biel to meet Marc at the train station. Went back behind Magglingen and rode around the Jura a while. Then made my way down to Biel, some what up the Bieler lake, and rode along the lake into town. It was beautiful and a lot of fun. Haven't been on my road bike much this year.
Saturday Aug 4, 2007 #
running hills 2:19:01 [3] 15.0 km (9:16 / km) +1549m 6:07 / km
ahr:167 max:183 shoes: Adidas Supernova Trail
Running up the Stockhorn from Erlenback to the Vorderstocken, down to the lake, over and up to Oberstockalp and then up to the top. Met up with my mom above the Oberstockalp and hiked (fast!) with her for a while.
It was a very sunny day (yahoo!) and I even got a little sun burned. It was the most sun I have seen in a long time. It was nice.
It was a very sunny day (yahoo!) and I even got a little sun burned. It was the most sun I have seen in a long time. It was nice.
Friday Aug 3, 2007 #
indoor bike (hometrainer) 1:10:00
Training on the bike because of my foot and hamstring. Did 4 x 6 minutes hard to try to keep my fitness. Plan to do a mountain run tomorrow, hopefully these two days off will have helped me aches and pains ;-)
feet and ankle strength 10:00 [1]
stretching 10:00 [1]
Thursday Aug 2, 2007 #
Note
I found out today that Sime never ran the "Sime Challenge" Marc and I did yesterday! The time of 7'30" was an estimate. I guess it's a little too fast, since Marc ran it in 8'20", he says with pin-punching and some hestitation he lost maybe 20-25", so 7'30" for Sime is probably not realistic. It makes me feel better though, I couldn't believe that I lost 2'20" on a 1.8km sprint. That would be a lot.
Note
(rest day)
I have decided to err on the side of caution and take care of my hamstring and heel (foot) that are hurting a lot. :-( Another day off, yuck! I guess I'll just read Harry Potter instead.