Sunday Feb 25 |
 | running 41:30 [2]6.2 km (6:42 / km) +140m 6:01 / km | |
| ahr:144 slept:10.0 shoes: Asics 1110 |
| I decided to start my recovery "week" one day early since I was feeling really crappy yesterday evening. I was certain that I would wake up sick today, since I had a strong headache, sore throat and was dead tired. Lots of sleep helped, and I felt pretty good today. Wahoo! |
Saturday Feb 24 |
| running warm up/down 1:02:36 [2]10.5 km (5:58 / km) | |
| ahr:140 max:155 shoes: Asics DSTrainers (white/blue) |
| This is time for the warm up and cool down, plus time between the intervals.
I felt fine running at this speed, but running fast was almost impossible... :-( too much stress lately, too tired. |
| running intervals 17:00 [5]4.45 km (3:49 / km) | |
| ahr:168 max:179 shoes: Asics DSTrainers (white/blue) |
| 3 x 3' at 15.5 km/h, which was supposed to be 5- 8 x 3 minutes but I was too out of it and was seeing stars by the end of the 3 minutes. Decided to switch to 2 minutes since I really wanted to keep the same speed up.
Did 4 x 2' at 15.5, these went much better. My legs are still sore and I think that had something to do with me not feeling good. My heart rate was also WAY low for this type of interval, which tells me that something is funky. Manü would say that I am in permanent over-reaching, maybe I really am. Next week is a scheduled easy week. Time to get some rest!
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| C • Heart rate and being sick 5 |
Friday Feb 23 |
| indoor bike (hometrainer) 47:00 [1] | |
| shoes: Nike Free |
| ugg... long day at work, headache, really sore muscle from yesterday and the thought of working all day tomorrow really pooped me out. I also need a clone (don't we all!). |
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| C • What are you working on that y... 3 |
| stretching 5:00 [1] | |
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Thursday Feb 22 |
| running (treadmil) 40:15 [3]7.5 km (5:22 / km) | |
| ahr:148 max:172 shoes: Asics DSTrainers (white/blue) |
| Fartlek type run on the treadmil. Felt good and enjoyed running at a decent tempo once in a while. I am surprized that my legs were tired from the intervals yesterday, but I guess they were at a threshold pace. |
| strength 1:04:22 [2] | |
| shoes: Asics DSTrainers (white/blue) |
| Really good strength workout in the gym with weights and lots of jumping and tons of core stuff too. I think I will be sore tomorrow. |
| indoor bike (hometrainer) warm up/down 30:00 [1] | |
| ahr:137 shoes: Asics DSTrainers (white/blue) |
| Cool down on the spinning bike with a work buddy. I wasn't really planning on going this long, but we got to talking and the time just flew by. Probably will help me be less sore tomorrow anyway, so that's good. |
| stretching 5:05 [1] | |
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| ...still chatting away... |
Wednesday Feb 21 |
| running warm up/down 38:22 [2]6.7 km (5:44 / km) +80m 5:24 / km | |
| ahr:145 shoes: New Balance 825 |
| Almost shorts weather, even up here at 900 meters elevation. crazy! |
| running drills and plyometrics 10:00 [3]1.3 km (7:42 / km) | |
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| good old track drills |
| running intervals 18:56 [4]4.8 km (3:57 / km) | |
| ahr:180 max:187 shoes: New Balance 825 |
| 4 x 1200meter at threshold pace
Times were:
4.47,3
4.46,6
4.44,7
4.36,7 (pushed it a little harder)
I always jogged 200 meters as recovery, about 1'20" rest. Felt short. I'm not yet totally recovered from last week. |
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| C • track 3 |
| stretching 7:00 [1] | |
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| indoor bike (hometrainer) 45:18 [1] | |
| ahr:134 |
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| stretching 8:16 [1] | |
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| feeling good now :-) |
Tuesday Feb 20 |
| indoor bike (hometrainer) 50:19 [2] | |
| ahr:135 shoes: Nike Free |
| My legs have a few knots in a few places, so I decided another none running day was in order. |
| feet and ankle strength 13:00 [1] | |
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| strength 31:26 [2] | |
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| lots of stomach stuff, less legs than usual. |
Monday Feb 19 |
| Note | |
| (rest day) |
| Turning 26 really made me feel over the hill. Needed a rest day... |
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| C • You poor thing 9 |