Saturday Apr 5 |
 | Run tempo 1:20:00 [3]15 km (5:20 / km) | |
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| Run tempo 10:00 [4]2.5 km (4:00 / km) | |
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| Strength 14:00 [3] | |
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| Note | |
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| Nice long run with gradual acceleration at the end. Guess this was the runner's high. Slept longer and felt a lot better today. I wish there was at least a little hill :P |
Friday Apr 4 |
| Regeneration (Stretching) 25:00 [0] | |
| (rest day) |
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| Bike warm up/down (Indoor) 7:23 [2] | |
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| Bike tempo (Indoor) 5:00 [4] | |
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Thursday Apr 3 |
| Run warm up/down 10:00 [2]1.3 km (7:42 / km) | |
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| C • welcome 3 |
| Strength 12:00 [3] | |
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| Note | |
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| Tried to do some hills, but my heel didn't feel like practicing today, so I decided to give it a break. |
| Regeneration (Stretching) 25:00 [0] | |
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| Bike (Outdoor) 35:00 [2]7 km (5:00 / km) | |
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| Just some biking with friends |
Wednesday Apr 2 |
| Run intervals (Fartleg) 45:00 [3]9 km (5:00 / km) | |
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| Bike warm up/down (Indoor bike) 15:00 [1] | |
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| Strength (YMCA) 20:00 [2] | |
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| Note | |
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| AM: went for a 45' run - fartleg.
PM: went to the YMCA |
Tuesday Apr 1 |
| Regeneration (Hot tube, steam and pool) 40:00 [0] | |
| (rest day) |
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Monday Mar 31 |
| Run warm up/down 9:30 [2]1.8 km (5:17 / km) +0m 5:17 / km | |
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| Run intervals (Accelerations) 15:00 [3]1 km (15:00 / km) +0m 15:00 / km | |
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| Run intervals (6 x 2 min) 22:00 [4]4.4 km (5:00 / km) +0m 5:00 / km | |
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| Run warm up/down (Run) 12:00 [1]1.8 mi (6:40 / mi) | |
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