Sunday Aug 12 |
 | 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! |
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| C • Wooo! 1 |
| stretching 5:00 [1] | |
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| feeling good. |
| feet and ankle strength 10:00 [2] | |
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| strength 5:00 [2] | |
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| 2 x 10 x one-legged squats. I think these are helping my hamstring. |
Saturday Aug 11 |
| running 41:31 [2]7 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] | |
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| Did these drills before the strides. |
| feet and ankle strength 9:00 [1] | |
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| strength 23:55 [3] | |
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| The usual core strength exercises. |
| stretching 10:00 [1] | |
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| I have been doing a lot of stretching, I hope it helps this stupid hamstring. |
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| C • stretching 3 |
Friday Aug 10 |
| Note | |
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| 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 |
| Note | |
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| 8°C and raining :-( |
Wednesday Aug 8 |
| 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). |
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| C • Shadow 3 |
Tuesday Aug 7 |
| 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. |
Monday Aug 6 |
| running 34:37 [1]6 km (5:46 / km) +134m 5:11 / km | |
| ahr:136 max:162 |
| crappy day:-( |
