Training Archive: szurcherIn the 7 days ending 2008-05-11:
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| M | T | W | H | F | S | S | |||||||||||
Sunday May 11 | ||
| cycling 30:00 [1] | |
| Biking from Bern to Belp and back to spend some time with Marc's family. | ||
Saturday May 10 | ||
| running 46:00 [2] 8 km (5:45 / km) +110m 5:23 / km | |
| C • Good luck! 1 | ||
Friday May 9 | ||
| running 41:01 [2] 7 km (5:52 / km) +110m 5:26 / km | |
| ahr:131 | ||
| Running after work. Totally out of it. | ||
| running drills and plyometrics 35:00 [2] | |
| Track drills outside :-) then all the jumps etc inside while doing my strength training. Didn't do everything we did on Monday morning. | ||
| strength 51:00 [3] | |
| Repeating the stuff from Monday's training. | ||
Thursday May 8 | ||
| running warm up/down 44:06 [2] 8 km (5:31 / km) +60m 5:19 / km | |
| ahr:145 shoes: New Balance 825 | ||
| Running up the the track and back to work, plus 5 minutes running between the two interval sets. | ||
| running intervals (TE 3.7) 13:43 [5] 4 km (3:26 / km) | |
| max:192 shoes: New Balance 825 | ||
| 20 x 200 meter in 2 sets of 10.
The first set of 10 was supposed to be at 5km race pace (ie. 3'45/km, or 45 seconds for 200 meters). This felt pretty darn slow when only running 200 meters. The first 3 were a little too fast, and then I got into a nice rhythm. 30 seconds break between the repeats. Times were: 43 41 43 44 44 44 46 45 44 The 2nd set of 10 x 200m was to be done faster, so I had 45 seconds break between repeats. Times were: 41 40 40 39 39 37 37 38 38 36 Felt good! | ||
| C • track spikes 4 | ||
Wednesday May 7 | ||
| indoor bike (hometrainer) (TE 1.8) 1:10:57 [2] | |
| ahr:135 max:153 | ||
Tuesday May 6 | ||
| running warm up/down 51:40 [2] 8.2 km (6:18 / km) +120m 5:52 / km | |
| Warm up up to the track, and a cool down back home. | ||
| running intervals (TE 3.7) 18:26 [5] 5 km (3:41 / km) | |
| ahr:185 max:193 | ||
| I am running a 5km track race next Monday with the Swiss team. I am pretty intimidated by this race. Mostly because the girls on the Swiss team are quiet a bit faster than me, and I know that they will be running between 17:50 and 18:30. I am not really certain what I am capable of. A great time for me would be 18:45 (3:45'/km), but that will be tough. My goal is to run under 19 minutes.
Today I did 3 x 1km repetitions and then a small break and afterwards I did 2km at a 3:45'/km tempo. The idea here was to see what it felt to run 3:45 after running 3 km really hard. Times were: 1km: 3'37 1km: 3'37 1km: 3'38 2km: 7'34 Running 2km at a 3:45'/km tempo was really tough after the 3 1km repetitions. This showed me that I need to be careful not to start too fast, because if I do, I will not be able to hold a 3:45 pace. I tested out the shorts I will run in, they are good, they don't ride up, etc. I also tested the shoes I will run in, they are also good. Most of the girls will have track spikes. I didn't want to buy a pair of shoes just for one race. I am not sure what a difference it will make. I see this race as an opportunity to see what I can do, but I am still a little bit nervous. | ||
| C • Being nervous is understandable 1 | ||
| C • Good luck!! 5 | ||
| running (TE 3.0) 58:57 [2] 9.7 km (6:05 / km) +250m 5:23 / km | |
| ahr:150 max:167 | ||
| Evening run, pretty tired legs at first, but then things got better. Did a lot of climb and went through some of my favorite area's in Magglingen. | ||
Monday May 5 | ||
| running drills and plyometrics (TE 3.0) 55:00 [3] | |
| ahr:155 max:193 | ||
| Monday morning training in Bern lead by TB. We have started a new phase and this involves more running school and plyometrics than what we were doing before and less heavy weights. It was tough in a different way. | ||
| strength 40:00 [2] | |
| The strength part of the workout. | ||
| indoor bike (hometrainer) 1:10:00 [2] | |
| ahr:130 | ||
| Had a strong stomach ache and my shins/calves have been bothering me, so I felt like biking wasn't a bad idea. | ||