Sunday Feb 3 |
 | running 1:08:45 [2]12.2 km (5:38 / km) +320m 4:59 / km | |
| ahr:156 |
| Man it's cold here! Anyway, I received my foot pod for my Suunto watch and decided to take it for a spin. Ran up to the track to calibrate the pod and took Marc's Garmin with as a reference. I was surprised at how accurate the foot pod was after calibrating it. Very cool. I also see that I may underestimate the speed I am running at on a normal run... but now I can use to the foot pod to get a better idea of what distances I am really running.
I put a report with pictures of my trip to Lanzarote last week on my blog. If you go to http://www.worldofo.com to read it I will look cool by getting on the "most read today" list. Or just go to http://my.opera.com/sandrazurcher
Check out the photo album section as well, I uploaded 92 pictures! |
| stretching 5:00 [0] | |
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Friday Feb 1 |
| indoor bike (hometrainer) (TE 1.3) 1:15:49 [1] | |
| ahr:134 (rest day) |
| Time to recover from our training camp in Lanzarote. |
Thursday Jan 31 |
| running warm up/down 47:07 [2]8.5 km (5:33 / km) +45m 5:24 / km | |
| ahr:145 shoes: New Balance 825 |
| Early morning training before breakfast. We are leaving today :-( and had to check-out at 10am. We decided to do our workout before breakfast, because it would be easier than trying to squeeze it in between breakfast and 10am. I usually don't feel good when running before breakfast, but today after about 10 minutes to warm-up I felt really great.
Nice way to end out trip, we ran along the ocean from the hotel. It is a very nice trail and was a great atmosphere. Lanzarote is really a great place to train. I don't want to go back to Switzerland, back to winter. |
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| C • Lanzarote 9 |
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| C • You will miss it! 1 |
| running intervals (TE 3.8) 20:00 [5]5.3 km (3:46 / km) | |
| ahr:179 max:186 shoes: New Balance 825 |
| We did a ladder for intervals this morning. 5'-4'-4'-3'-2'-1'-1' with 3' rest between the first 4 intervals and then 2' rest between the last 3. I felt really good and was really happy with the effort I could give. I am astonished how well I held up training the hours that I did the last 10 days. I felt tired on some runs, but overall I could always run fast when we had planned a fast training, I could do all the trainings I had planned and even some more than planned. I am very satisfied with how things went and it was super fun and relaxing too! I wish training could always be like this... |
| stretching 5:00 [0] | |
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Wednesday Jan 30 |
| running warm up/down 38:51 [2]7.3 km (5:19 / km) +45m 5:10 / km | |
| ahr:155 |
| Running 20 minute before and 18 minutes after the 20 minute tempo run. We ran around a chain of volcano's staying on a good road. With lava rocks all around, I was happy to be able to have a good trail to run on. |
| running tempo (TE 3.8) 20:00 [4]4.7 km (4:15 / km) +20m 4:10 / km | |
| ahr:177 max:185 |
| I love these tempo runs! I feel like I could run forever at this pace. It's a nice feeling and I think I will continue to build some into my training from now on. |
| aquajogging (TE 1.4) 53:30 [1] | |
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| I decided to go to the pool again. It's really not hard to be motivated to go aquajogging when the pool is outdoors on a beautiful 25° C day. Annette came along and we chatted like girls do. The time went by quick. |
| cross training (tennis (TE 1.8)) 45:00 [1] | |
| ahr:133 max:160 |
| After Aquajogging, Annette and I met up with the boys (Dani and Marc) to play some tennis. I wore my heart rate monitor, because I was curious what type of intensity playing tennis could be. I was utterly surprised that I have an average HR of 133. I decided to put it here as training, even though it wasn't meant to be. I did, however, run around a lot chasing after the ball. We are all really not that good at tennis, but it was SO much fun! |
Tuesday Jan 29 |
| running long (TE 3.1) 2:18:34 [2]18 km (7:42 / km) +590m 6:37 / km | |
| ahr:141 max:169 |
| A long-jog with Annette. We took lots of picture taking stops along the way. My legs were tired today, I guess the last few days are finally taking their toll. Weird that I felt so great yesterday during the intervals and today I was pretty dead. |
| stretching 5:00 [0] | |
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Monday Jan 28 |
| running drills and plyometrics 45:00 [3] | |
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| Doing this Monday morning strength training out in the sun makes it a whole lot more fun that usual. Good training again, I think the company and atmosphere makes a big difference in this type of training. |
| strength 45:00 [2] | |
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| Strength training as usual. 60kg is getting to be a little too easy. Annette took pictures, I will get them up after our trip. |
| running warm up/down (TE 2.7) 45:00 [2]8.6 km (5:14 / km) +15m 5:11 / km | |
| ahr:158 max:170 shoes: New Balance 825 |
| Warm up, cool down and time between the intervals. |
| running 20:00 [5]4.5 km (4:27 / km) | |
| ahr:182 shoes: New Balance 825 |
| We did these intervals on the track here in Club la Santa. We did 4x (10 x 15" fast 15" jogging) with 3 minutes rest between sets of 15" intervals (part of warm-up/cool-down time). I find this form of intervals very comfortable. Even though my heart rate stays high the whole time (15 sec recovery is not long enough for it to drop) the time flies by and I always had a good feeling during the training. |
| aquajogging (TE 1.2) 47:33 [1] | |
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| Enjoying the sunset and "cooling down" from the intervals a little longer with Annette. |