Training Archive: LRunnerIn the 7 days ending 2008-03-01:
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| S | M | T | W | H | F | S | |||||||
Friday Feb 29 | ||
| Indoortraining 1:00:00 [3] | |
| warm up and then some jumping and running exercise. | ||
| running/jumping 25:00 [4] | |
| (injured) | ||
| new training routine as I wasn't able to play football (or soccer as Americans would say). Really tough trainingsession but I guess no pain no gain. | ||
| Running warm up/down 20:00 [3] | |
| in the forest | ||
Thursday Feb 28 | ||
| Running warm up/down 56:20 [3] | |
| (injured) | ||
| running to the intervalls and continued through the wildlife park "peter und Paul" then back to university and the trainstation. | ||
| Running hills (Tower-slope) 18:00 [4] | |
| Finally I found a good reason to move to St.Gallen. Training Hill-Intervals is the easiest thing to do... or at least find and design a hilly parcours. Today a tried a new path along a single trail. On top there is a TV-Tower. The terrain is best suitable for orienteers making the intervals even harder.
The trail is divided into 4 sections. First a gentle uphill section, after a river-crossing the slopes are unevenly steep and sometimes rather slippery. The lactate is cleary coming in in these part. Then after about 2' running there is an even 50m were the legs should recover as much as possible. The last minute is just pushing as hard as you possibly can, the slope is again flater. (in total about 75 hm and roughly 450m) Times were 2.59 (halfway splits 1:51) 2.57 (1:53) 2.54.(1.49) the downhill is not so good. first time it took me 5' (I tried a new way but was not the best idea ever) second time 4'. all in all there is to add that the surface in some places is rather slippery especially when the legs get tired. so on the last repetition after the split I lost vital time encountering serious troubles with the underground. | ||
| Running hills (University Run) 3:00 [5] | |
| after the long way back I decided to challenge the hill once again and run the Schlösslitreppe from the trainstation to the Rosenberg. The stair is devilish as it gets steeper the higher you get. So I was tempted to start fast only to fall apart :-(
1:33 37 (ran back one part) 32 (this part is really scary so I ran it only once) | ||
Wednesday Feb 27 | ||
| Running warm up/down 23:21 [3] | |
| ahr:141 max:171 (injured) | ||
| to and from the intervals | ||
| C • Trainieren mit Schmerzmittel... 4 | ||
| Running intervals 26:00 [4] | |
| ahr:178 max:198 | ||
| did 1' 2' 3'4'3'2'1' on the finnenbahn. rest between 1' or mostly 2'. finger didn't bother me too much. displayed a rather good form. clocked about 1:20 on 400m on the shorter intervals, dropped lather to 1:25 only to speed up in the end again. | ||
Tuesday Feb 26 | ||
| Indoortraining 1:00:00 [3] | |
| (injured) | ||
| training started well, with me teaching some running and jumping school and some relay-training. After a good workout I rewarded the group with some basketball-game. Bad Luck struck late into the game. We were up 4:3 when the ball hit my little finger of the right hand and caused a luxation. | ||
| Note | |
| I then rushed into the emergency room. After hours of waiting and two x-rays they finally bent it back into the right position, but unfortunately by doing so a little bone fracture got torn off. I now have a bandage and some pain killers and have to see a doctor in approx. two days. 6-8 weeks no ball sports but running / orienteering shouldn't be too much of a worry.
upon returning home a felt really dizzy. -> more pain killer is needed ;-) | ||
Monday Feb 25 | ||
| Indoortraining 1:15:00 [3] | |
| not the hardest ever as after a two week break, getting the engine started ist always something not easy to achiev.. | ||