Saturday Apr 12 |
 | Run long 49 [1]8 km (6 / km) | |
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| Strength 8:00 [1] | |
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| Regeneration (Stretching) 5:00 [0] | |
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| Note | |
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| Practice with Red River Nordic skiing team at St. Vitals Park. Went for a 49' easy run |
Friday Apr 11 |
| Regeneration 20:00 [0] | |
| (rest day) |
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| Note | |
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| Went to the YMCA for a swim, but unfortunately they closed soon after i arrived because of children swimming courses. So i ended up in the hot steam |
Thursday Apr 10 |
| Run warm up/down 10:00 [2]2 km (5:00 / km) | |
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| Run (fartleg) 43:40 [3]9.47 km (4:37 / km) +20m 4:34 / km | |
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| Strength 3:00 [3] | |
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| Regeneration (Stretching) 10:00 [0] | |
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| Note | |
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| Outdoor track practice. Two 1km loops around the school as a warm-up and then went by myself for a fartleg (sounds pretty stange :P). One park is still muddy, but the hill is ok. I guess this was my last fartleg for a long time, because when I do that it almost switches to a pace of a long run with intervals of slowing down. |
Wednesday Apr 9 |
| Bike (Indoor) 20:00 [3]5.8 km (3:27 / km) | |
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| Strength 20:00 [3] | |
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| Regeneration (hot tub, steam) 18:00 [0] | |
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| Note | |
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| YMCA today. Did some cycling, strenght - legs and upper body and then tried to go swimming, but the pool was closed because of swimming lessons, so I just ended up in the "hot steam room" and the hot tub. |
Tuesday Apr 8 |
| Run warm up/down 9:50 [3]2 km (4:55 / km) | |
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| Run tempo 15:00 [4]3.5 km (4:17 / km) | |
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| Run (Sprint) 1:50 [5]0.75 km (2:27 / km) | |
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| Run (Resting) 5:50 [2]0.75 km (7:47 / km) | |
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| Run warm up/down 7:00 [1]1 km (7:00 / km) | |
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| Regeneration (Stretching) 15:00 [0] | |
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| Strength 6:00 [3] | |
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| Note | |
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| Outdoor track team practice. Did 5 1km laps - tempo, slow, very fast, tempo in each. Abs are lot better, but still skipped the core training - did push-ups instead. |
Monday Apr 7 |
| Run warm up/down 10:00 [2]1.8 km (5:33 / km) | |
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| Run tempo 20:47 [4]5 km (4:09 / km) | |
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| Regeneration (Stretching) 15:00 [0] | |
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| Note | |
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| First practice with the Outdoor Track Team. Went for a pretty fast 5km run. Unfortunately, abs still hurt in a way I don't like, so I skipped the strenght training. |
Sunday Apr 6 |
| Note | |
| (rest day) |
| Abs hurt too much today, so I decided to have a rest day. |