Sunday Dec 17 |
 | running 33:43 [3] | |
| shoes: Asic Nimbus |
| a short morning jog with 13 minutes of track drills and strides. |
| running long 1:58:05 [2] | |
| shoes: Adidas Supernova Trail |
| Running in Friboug with Valerie Suter and Briget Mühlemann, afterwards we had a nice dinner at Valerie's place to celebrate our 5th place at the Swiss Team O champs in November. It was fun! |
Saturday Dec 16 |
| running 49:38 [2] | |
| shoes: Adi Star (white) |
| running in the fog... it was actually kind of pretty considering that all the trees and leaves on the ground had a crispy white trimming. About 100 meters higher than where we live I came through the fog into a beautiful blue sky. Such another world... |
| indoor bike (hometrainer) 43:30 [2] | |
| ahr:134 max:152 shoes: Nike Free |
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| strength 36:31 [3] | |
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| core and a bunch of one legged squats |
| stretching 7:00 [1] | |
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Friday Dec 15 |
| Note | |
| (rest day) |
| Well... I could log the 3 hours of dancing last night (this morning) as training, but I won't. |
Thursday Dec 14 |
| running 26:24 [2] | |
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| It may sound ridiculous, but this is really ALL the time I had yesterday... it was a very busy day at work, including the work x-mass party which lasted into the wee hours of the morning... |
Wednesday Dec 13 |
| yoga 45:00 [1] | |
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| One of my co-workers was offering a course in Power Yoga today over lunch and I thought, well what the heck, I'll do that today!
It was tougher than I had expected, but more so because I was really tight and stiff from my training the last few days, but my legs also didn't have much power in them either.
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| C • That would have been so much b... 2 |
Tuesday Dec 12 |
| running warm up/down 50:34 [2] | |
| ahr:159 shoes: Saucony Tangent |
| Tuesday interval group with lots of orienteers, including Simone Niggli, Lea Müller, Seline Stalder, Noemi Cerny, etc. I have arranged my working hours so that I can do this training. |
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| C • I'm jealous! 2 |
| running intervals 29:00 [5] | |
| ahr:182 max:190 shoes: Saucony Tangent |
| 5 x a loop with a long gradual incline and then about 300 meters flat on top. The intervals were between 3'37"-3'47" with 1 minute rest (which felt really short). I was able to run with Lea and Seline for the first 3, then the last two I was about 5 seconds slower. On the last two, they pulled away on the flat part at the end. I felt the effects of yesterdays max test and didn't feel like fighting today. But last year I wasn't fast enough to run with Lea or Seline, I was always a bit behind, maybe about 10 to 15 seconds. |
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| C • You did twice in a row some pr... 8 |
| indoor bike (hometrainer) 44:51 [2] | |
| shoes: Nike Free |
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Monday Dec 11 |
| running warm up/down 20:00 [1] | |
| shoes: Asics DSTrainers (white/blue) |
| Warm up and cool down for the Lab performance test. |
| running intervals 22:00 [4] | |
| max:195 shoes: Asics DSTrainers (white/blue) |
| Uphill lactate stage test.
I ran a test in order to give my new co-worker an opportunity to practice the uphill stage test. It was also convenient for me, because I could compare with this spring and last years tests. I ran the fastest I have ever run on this test (wahoo) and had a much higher VO2 max (wahoo again). I am happy with the results.
VO2 max was 66.2ml/kg/min, last year we measured it at 58.6ml/kg/min, but I was a little sick then. In any case an improvement!
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| C • How does that compare? 2 |
| running warm up/down 26:24 [3] | |
| shoes: Adidas Supernova Trail |
| Running with the monday night group. |
| strength 46:03 [2] | |
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| strength with the monday night group... ;-) |
| stretching 10:00 [1] | |
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| stretching with the monday night group...
...and then i went home! |