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Training Log Archive: slauenstein

In the 7 days ending Jan 21:

activity # timemileskm+m
  running4 3:24:20 18.26(11:11) 29.39(6:57) 623
  yoga2 1:10:00
  dance1 1:00:00
  Total6 5:34:20 18.26 29.39 623
  [1-5]6 5:33:38

» now

Sunday Jan 21 #

4 PM

running long 1:20:25 intensity: (14 @0) + (2:40 @1) + (1:07:41 @2) + (9:50 @3) 11.15 km (7:13 / km) +368m 6:11 / km
ahr:142 max:164

A longer run, but I am very tired and this was tough work. I think I am getting a cold and my body is fighting it. At first it was tough to find the energy to run, then I felt pretty good and at the end I got tired. After showering I was cold for another 1.5hr before warming up. Need to go to bed early tonight.

Saturday Jan 20 #

(rest day)

Building IKEA furniture and doing stuff around the house, plus it is Michael's bday, so lunch and cake as well.

Friday Jan 19 #

yoga 1:00:00 [2]

My mom looked after Matti and Lena while I went to yoga. Thanks mom! Afterwards we all went to IKEA together. First we had lunch, what a great price-quality ratio. Then the kids went to the daycare for 1.5 hours while my mom and I did the deciding on what I need to the office. I was shocked at how fast 1.5 hours go by. We got basically everything I need and we managed it all into the car. Pfew.

Thursday Jan 18 #

10 AM

running 49:39 intensity: (9 @1) + (23:33 @2) + (17:59 @3) + (7:58 @4) 7.65 km (6:29 / km) +182m 5:48 / km
ahr:155 max:174

Running with a friend. Luckily she wrote me a message 5 min before our meeting time that she would be 5 minutes late, because I had totally forgotten that we said we would go for a run together. I was at my computer drinking a coffee and working when she wrote, so I jumped up and changed. Just made it in time. Felt better than expected because I still have sore muscles and thought it would be hard to keep up, but it was totally fine and I felt pretty peppy.
5 PM

dance 1:00:00 [2]

Wednesday Jan 17 #

3 PM

running 19:52 intensity: (1:22 @1) + (17:14 @2) + (1:16 @3) 2.69 km (7:24 / km) +56m 6:42 / km
ahr:135 max:155

Went out for a quick jaunt around the neighborhood since I didn't have much time to do more and I have sore muscles from yesterday, so I thought it would be good to do something.

yoga 10:00 [1]
ahr:86 max:102

Doing some yoga stretches before rushing off to a meeting.

Tuesday Jan 16 #

6 PM

running 54:24 intensity: (28 @0) + (2:45 @1) + (29:26 @2) + (9:47 @3) + (8:55 @4) + (3:03 @5) 7.9 km (6:53 / km) +18m 6:49 / km
ahr:154 max:196

Intervals with my juniors. 4 x 1200m in Planeyse with core strength exercises in between the running. No rest before continuing. I like this format, you have no time to think, just do it and then the workout is done. I was a bit alone running, because I cannot keep up with one group of runner on their first interval but afterwards I am basically running their pace just a bit behind them. But it's a good mental challenge to keep myself working. I kept wanting to cheat during the workout (!) so I really had to do some mental talk. Sometimes when I am running these workouts I ask myself why I am doing it and it's hard to answer the question. Maybe I should make my goals more real so that I know the reason right away. I am running three trail races this year, the first on in March at the Mont Ventoux (25km), then Sierre-Zinal again to try to have a better day (32km) and in October we will go back to South Africa and I will also run the marathon, hopefully.

Monday Jan 15 #

(rest day)

Much needed rest day.

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