Training Archive: szurcherIn the 7 days ending 2008-04-20:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Apr 20 | ||
| running warm up/down 56:42 [2] 9.3 km (6:06 / km) +190m 5:32 / km | |
| ahr:155 shoes: New Balance 825 | ||
| Warm up, jogging between intervals and cool down. Nice warm day. | ||
| running intervals (TE 3.7) 14:08 [5] 4 km (3:32 / km) | |
| ahr:170 max:190 shoes: New Balance 825 | ||
| Marc and I were cleaning all day and I guess once I got outside to do these intervals I was a little hyper. I ran the first 3 of these 400 meter repeats a little faster than what I had planned and set the precedence for the workout. It was tough to try to keep the same times for the rest, but I am pleased with how I did.
The workout was 10 x 400 meter intervals with 1 minute rest between. Times were: 84 84 84 87 85 85 86 84 84 85 | ||
| stretching 10:00 [0] | |
Saturday Apr 19 | ||
| running long (TE 3.8) 1:57:12 | |
| ahr:161 max:176 | ||
| A beautiful long run on the first really nice warm day of the year! It was great to run in short sleeves. I was in Bern so I did a big tour around the Bremgartenwald, down to the Aare, around the half island and around the old town to Urs's place. It was great.
I did some middle tempo running during the long run at different time intervals. Once 5 minutes, than 10 minutes and the last one for 8 minutes. It always feels good to run a little faster during a long run. | ||
Friday Apr 18 | ||
| running intervals (TE 3.2) 1:10:26 | |
| ahr:156 max:197 | ||
| Does anyone else get nervous or anxious before they do interval training? I always do, I guess it's because I know it's going to be hard and it's going to hurt a little. The little devil that sits on my shoulder seems to always tell me that it's probably not a good idea and gives me lots of excuses not to do it. Today I was particularly nervous for these intervals.
I did a new form, where I combined training uphill strength and flat running speed. On the back side of End der Welt gym (the end of the world) it drops about 200 meters down to the Valley of Orvin. End der Welt is basically the only flat place in Magglingen and that is where the track is. So I did intervals where I first ran 3'30" uphill (570 meters distance + 75 meters climb) and then directly afterwards (2 minutes rest) ran 1000 meters on the track. I did this 3 times with a break of 5 minutes to get back down to the start of the uphill interval. It was an interesting form and I felt I recovered from the uphill section very quickly (2 minutes rest may have been too much). Times were: (uphill 570m +75m climb) / (1000m flat) 3'32 / 3'49 3'33 / 3'47 3'25 / 3'48 On the uphill intervals my legs were burning with lactic acid, but on the 1km flat intervals I didn't feel any burning, rather I felt more limited by my breathing. Strange. | ||
| C • Always feel anxious, just b... 6 | ||
| stretching 5:00 [0] | |
Thursday Apr 17 | ||
| running (TE 3.1) 44:08 [2] 8 km (5:31 / km) +220m 4:51 / km | |
| ahr:156 max:177 shoes: New Balance 825 | ||
| This run felt SO much better than Tuesday's run. I hope this means I am finally getting healthy. Apparently I am also getting faster; I think this is one of my fastest times for this loop. All this unwanted rest the last two weeks is probably making me peak. I need to start training well again to stop this. | ||
| C • Hello! 1 | ||
| running drills and plyometrics (TE 2.6) 45:00 [3] | |
| ahr:155 | ||
| It felt so good to be doing this workout again. I really had fun and felt good on the jumps. I hope I don't have too sore of muscles tomorrow. | ||
| strength 1:00:00 [2] | |
| ahr:127 | ||
| The usual strength training, but with less weight than usual, since I need to build up again. | ||
| stretching 10:00 [0] | |
Tuesday Apr 15 | ||
| running (TE 4.6) 1:04:43 | |
| ahr:169 max:186 shoes: New Balance 825 | ||
| I went to Bern to run with the Tuesday interval group. Everyone who ran the races this weekend were only doing a normal run and not intervals. I had hoped to do some sort of interval training but very quickly realized that I am not yet healthy enough. My heart rate was really high for a fairly normal pace and I had trouble talking while running. Annette and I decided not to do anything fast and just ran for an hour. We ran at some parts at a pretty decent pace, at least for me, and I felt like I was working really hard too. I hope I kick this lurking ilness soon. I was actually very suprized at how I felt on this run, because otherwise I do not feel sick at all.... | ||
| indoor bike (hometrainer) (TE 1.7) 46:42 [1] | |
Monday Apr 14 | ||
| strength 20:00 [1] | |
| Did some exercises for my butt muscles, I want to build up again, so that I can do the usual strength training next Monday morning. | ||
| indoor bike (hometrainer) (TE 1.5) 45:00 [2] | |
| ahr:140 max:149 | ||
| Got home from work a little too late to go out in the rain and go for a run before going to my French class, so I decided that the bike would be a good alternative. Still feel my cold, but it never really broke out like I was worried it would. It was a good decision not to run.
When I got home from my class a frog was in my way to park the car. He didn't want to move, even though I was poking him with a stick. I guess he was scared, but I thought he would eventually get out of my way. He didn't, so I had to go get a dust pan and scoop him up out of the way. They are really cute but not that smart, I guess. | ||
| C • I had a toad, which I thoug... 1 | ||