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Training Log Archive: nana

In the 7 days ending May 8, 2011:

activity # timemileskm+m
  running5 2:55:37 17.8 28.65 329
  bike4 1:30:00
  running drills2 1:25:00
  ball games1 1:00:00
  Kondi2 1:00:00
  strength2 30:00
  Total10 8:20:37 17.8 28.65 329
averages - sleep:8.5

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MoTuWeThFrSaSu

Sunday May 8, 2011 #

bike 30:00 [1]
(rest day)

Home-EMK-Home

Saturday May 7, 2011 #

running race 23:50 [4] 5.8 km (4:07 / km) +75m 3:52 / km
shoes: Nike airspan+ 8

yes! Last year's time: 24:29, this year: 23:50
Started a little bit too fast (3:40 on the first km), lost some time uphill afterwards but was still faster than last year.

running 15:00 [1]

warm up and cool down

Friday May 6, 2011 #

running drills 40:00 [3]

runnning drills and core strength

ball games (tennis) 1:00:00 [1]

running 19:38 [2] 3.65 km (5:23 / km) +9m 5:19 / km
shoes: Nike airspan+ 8

activation run for tomorrow. 3x500m in 2:00 and 2:02. The pace felt demotivatingly hard... The plan for tomorrow was to run 4:15 over 5.8km with 75m in height. Last year's pace was 4:17, but I guess I'm less well trained this year :-(

and my cold still isn't gone...

Thursday May 5, 2011 #

running 2:09 [5] 0.7 km (3:04 / km)
shoes: adizero spike shoe

300m, 200m, 300m in
47" (02:37/km) -> would be 63" for 400m
31" (2:35/km)
51" (02:50/km)

I more or less have to keep the pace of the 300m up to be able to run the 400m below 65" (which would be the 6....). Let's train for that!!

running 15:00 [2] 2.8 km (5:21 / km)
shoes: asics kayano

very easy cool down. 2 loops on the finnish track

Wednesday May 4, 2011 #

Kondi 30:00 [3]

strength 15:00 [3]

bike 30:00 [3]

home - hönggerberg
eth zentrum - home

Tuesday May 3, 2011 #

Kondi 30:00 [3]

strength 15:00 [3]

bike 15:00 [3]

Monday May 2, 2011 #

bike 15:00 [3]

12 PM

running 45:00 [1] 6.7 km (6:43 / km) +40m 6:31 / km
ahr:143 max:164 slept:8.5 shoes: asics kayano

training 1/3
ASVZ training over lunch. Took the slow group as I have some more stuff to do today. Also have some sore muscles in my quads from yesterday...
3 PM

running drills 45:00 [3]

training 2/3
track athletics. Did hurdles, long jump and javelin
Exam is next week (for hurdles, 100m sprint and 12 minute run. I really want to get the 6 for the 12 minute run, but I guess that should not be a problem as I only have to do 2800m for the 6. That is a speed of 4'17/km)
6 PM

running 55:00 [3] 9.0 km (6:07 / km) +205m 5:29 / km
ahr:160 max:176 shoes: asics kayano

training 3/3
ASVZ running training. Luckily it was just an endurance run, so nothing fast... But now my legs are dead tired...

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