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Training Log Archive: nana

In the 31 days ending Jan 31, 2009:

activity # timemileskm+m
  running15 14:45:11 90.63 145.86 1565
  strength8 2:00:00
  swimming1 1:20:00 1.37(58:31) 2.2(36:22)
  unspecified1 1:00:00
  bike2 30:00
  Total19 19:35:11 92.0 148.06 1565

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Thursday Jan 29, 2009 #

running 55:00 [1] 8.0 km (6:53 / km) +200m 6:07 / km

Zürichberg with M. It was really icy, so we couldn't run all of it...we then took a shortcut somewhere... M' s knee was hurting, so he had to walk, I added a rather fast 2km loop...

Wednesday Jan 28, 2009 #

running 47:00 [2] 7.8 km (6:02 / km) +60m 5:48 / km

Käferberg + 2x finnish track. There was a thick layer of ice on the path- so I couldn't really run fast... it felt good, could've run some more but had to get back home was meeting my sister...

I just missed the bus, so added some running drills...

unspecified (ballet) 1:00:00 [1]

Went to ballet with my sister in Bern... was rather tough to keep up with them- sometimes I had absolutely no idea what to do ;-) But anyways it was fun and was good doing it again...

strength (core-strength) 15:00 [3]

Don't like doing strength training after 11 pm. But just had to do it...and I'm actually glad I did it =)

running 55:00 [2] 8.7 km (6:19 / km) +200m 5:40 / km

Home-Bucheggplatz-Käferberg-1x finnish track. Beautiful weather... together with M.

Tuesday Jan 27, 2009 #

Note
(rest day)

rest day preparing for my exam at 5 pm... (who would actually set an exam to 5 in the afternoon??!?)

Monday Jan 26, 2009 #

bike 15:00 [1]
ahr:150

Just Home-Irchel. As it is uphill and my heartrate is about 150bpm I guess I can count that as training- although it is very short ;-)

running 1:00:00 [3] 10.0 km (6:00 / km)

With ASVZ running group. We did some 2x running drills on about 1km. At the end we added 5x very short sprints... was good although not too exhausting

strength (core-strength) 10:00 [2]

core-strength with the other guys from ASVZ. Would have done some core strength today anyway, so I just did that little what we did tonight. Didn't feel like doing more at home... I'll do another proper core strength training on Wednesday... Tonight I'll study some more for my exam tomorrow- the last one in this exam session...

Sunday Jan 25, 2009 #

bike 15:00 [2]

Home-M's place.

The wheather was just beautiful. Would have loved to go for a run, but M was not really well so we just went for a walk...

Saturday Jan 24, 2009 #

running 28:00 [2] 5.4 km (5:11 / km)

Home- Ampèresteig- Home.

Morning run.

strength (core-strength) 15:00 [3]

Doing it! I'm using the music I'm going to use for the strength parts in the ASVZ Kondi (kind of a running- skipping- strength training at university, 43') next semester.

Friday Jan 23, 2009 #

running 38:00 [2] 7.2 km (5:17 / km) +20m 5:12 / km

6 rounds on the finnish track. Easy running to clear my head from studying.

Thursday Jan 22, 2009 #

running hills 2:30 [5]

15x10"/50" hill sprints

running 1:04:00 [2] 10.0 km (6:24 / km)

With ASVZ. Warm up with some running drills before the hill sprints, then easy running around Käferberg (along the streets).
Time between hill sprints (easy jogging down again) included.

strength (core-strength) 15:00 [3]

The usual program. Every other day like the physiotherapis recommended. It's supposed to be good for my back. Hope I have the endurance to do that for more than just a fortnight ;-)

Wednesday Jan 21, 2009 #

running 1:00:00 [3] 11.5 km (5:13 / km) +10m 5:12 / km

With M. Home-Limmatplatz-Werdinsel-Limmatplatz-Home.
Was rather fast for my feeling... not when considered the time though...

strength 20:00 [3]

some core and leg strength at physiotherapy

Tuesday Jan 20, 2009 #

strength (core-strength) 15:00 [3]

Monday Jan 19, 2009 #

running 55:00 [3] 10.0 km (5:30 / km) +200m 5:00 / km
ahr:157

5x3'/2' went with the ASVZ running group. Joined the slower group of the intermediate runners (there is only a beginner and an intermediate running training and also a marathon training. The marathon training on Wednesdays is usually a little bit harder than the intermediate training on Mondays). Anyway, joining the slower group was a bad idea. I just don't learn it- again I was way faster than the others even without really pushing...
Next time I'll go with the faster ones...

Sunday Jan 18, 2009 #

running 54:00 [4] 8.0 km (6:45 / km) +229m 5:54 / km

First did 5x30"/30" on the finnish track in Irchel- but it was so slippery with all that wet snow that I changed my plans, went to the steep hill just behind Irchel and did 2x3x~1'15". The hill is about 230 long, and has a height difference of 28m. Between the series I had a break of easy jogging of about 5'30".
Times were:
1.14
1.11
1.05

1.12
1.12
1.08

strength (core-strength) 15:00 [3]

Saturday Jan 17, 2009 #

running 51:00 [2] 8.0 km (6:23 / km) +200m 5:40 / km

Home-Bucheggplatz-Käferberg (5.4km). Actually I would have done some more (finnish track, running back home). But my digestion worked against me, so had to cut it short. Too bad. But was nice in the sun- a good break from studying!

My cold is also pretty much gone... =)

Friday Jan 16, 2009 #

strength (core-strength) 15:00 [3]
(sick)

Actually wanted to go swimming after my exam (Nutrition in Sports) today- do something for my back. But I've caught a cold, so I thought it better not to provoke it. Stayed at home, studying for the next exam and did some tough core strength... I'm sure going to have sore muscles tomorrow...

Thursday Jan 15, 2009 #

running warm up/down 6:25 [2] 1.18 km (5:26 / km) +3m 5:22 / km

1 round on the finnish track as warm-up. Did some ankle jumps as well.

running intervals 20:45 [4] 4.72 km (4:24 / km) +12m 4:20 / km

4x1.18km/2' passive, reading maps.
times were:
5.08
5.08
5.17
5.12

rather slow compared to what I've done last summer. But considered that I haven't been doing any fast stuff lately and that there was snow on the track it's probably ok.

running warm up/down 12:00 [2] 2.36 km (5:05 / km) +6m 5:01 / km

2 rounds on the finnish track as cool-down.

Tuesday Jan 13, 2009 #

running 1:07:00 [2] 10.0 km (6:42 / km) +15m 6:39 / km

Bolgenhof- around Lake Davos- Bolgenhof. Easy run in the snow after a day of snowboarding.

Sunday Jan 11, 2009 #

running 1:14:00 [2] 10.5 km (7:03 / km) +80m 6:47 / km

Bolgehof- around Lake Davos- Bolgenhof. Took some road somewhat above the lake...

Friday Jan 9, 2009 #

running 1:09:00 [2] 10.5 km (6:34 / km) +240m 5:54 / km

Zürichberg with M.

Thursday Jan 8, 2009 #

swimming 1:20:00 [3] 2.2 km (36:22 / km)

500m easy,
2x4x100m fast.
Inbetween the two series 200m easy,
500m easy
200m with paddles

Wednesday Jan 7, 2009 #

running 33:00 [2] 6.0 km (5:30 / km) +40m 5:19 / km

Käferberg.
Finally, after a week of bad back pain I started slowly to train again... we'll see how it works...

running 33:31 [2] 6.0 km (5:35 / km) +50m 5:22 / km

Käferberg. Easy running after having had really bad back pain for a week...
Felt great to be out and running again...especially in all that snow!

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