Training Log Archive: nanaIn the 7 days ending May 15, 2011:
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Saturday May 14, 2011 #
Event: GP Bern
running race 1:12:27 [4] 16.09 km (4:30 / km) +202m 4:14 / km
ahr:177 max:185 slept:9.5 shoes: Nike airspan+ 8
Grand Prix Bern
The aim was 1:15, amazingly enough I did it even below 1:13.
Started not too fast, tried to keep to the asics pacing (height is considered for the recommended split times), was a little bit faster, at k5 about 30" at k10 about 1 minute.
Took it quite easy in Dälhölzli, used the uphill parts to relax a little bit and to save strength...
After monbijou bridge it started to get a little bit harder, had a very nasty stitch at k12. Could hardly breathe anymore, so decided ot walk a few steps (while using the chance to drink some isostar), started to run again soon after, but had to fight the stitch until the very end. Fortunately it was not so bad anymore after the short walking break. I guess I lost 1 minute due to walking and not running as fast as I could have due to the stich.
but all in all a great race, felt good, I pretty much only had to fight on the very last k, most of the race before was just rolling on its own =)
The aim was 1:15, amazingly enough I did it even below 1:13.
Started not too fast, tried to keep to the asics pacing (height is considered for the recommended split times), was a little bit faster, at k5 about 30" at k10 about 1 minute.
Took it quite easy in Dälhölzli, used the uphill parts to relax a little bit and to save strength...
After monbijou bridge it started to get a little bit harder, had a very nasty stitch at k12. Could hardly breathe anymore, so decided ot walk a few steps (while using the chance to drink some isostar), started to run again soon after, but had to fight the stitch until the very end. Fortunately it was not so bad anymore after the short walking break. I guess I lost 1 minute due to walking and not running as fast as I could have due to the stich.
but all in all a great race, felt good, I pretty much only had to fight on the very last k, most of the race before was just rolling on its own =)
Friday May 13, 2011 #
Note
(rest day)
Thursday May 12, 2011 #
8 AM
running 42:20 [2] 8.0 km (5:18 / km) +70m 5:04 / km
ahr:152 max:169 slept:8.0 shoes: Nike airspan+ 8
Käferberg with Reni.
10 min after being back it started to rain torrentously - good timing =)
10 min after being back it started to rain torrentously - good timing =)
1 PM
running 20:00 [3]
VA LA
jumps and 2x300m in 47" each...
jumps and 2x300m in 47" each...
Wednesday May 11, 2011 #
12 PM
Kondi 30:00 [3]
slept:9.0
strength 15:00 [3]
"sick" removed. yipiie. I guess the slightly sore throat every morning does not cound... ;-)
3 PM
bike 43:00 [3]
10' warm up and cool down
5x5' fast (HR 156)
2' easy inbetween
5x5' fast (HR 156)
2' easy inbetween
Tuesday May 10, 2011 #
10 AM
running 40:44 [2] 8.0 km (5:06 / km) +60m 4:54 / km
ahr:164 max:176 slept:8.5 shoes: Scott ultralyte
Käferberg. Felt ok, but started rather slow.
Right gluteus a bit tight
cold is much better. Maybe I can remove the "sick" soon!
Right gluteus a bit tight
cold is much better. Maybe I can remove the "sick" soon!
6 PM
Kondi 30:00 [3]
strength 15:00 [3]
Monday May 9, 2011 #
Note
slept:10.0
lots of sleep =) Throat also feels better, still not perfect though
bike 15:00 [2]
Home-Hönggerberg-Home
12 PM
running 54:38 [1] 7.86 km (6:57 / km) +110m 6:30 / km
ahr:145 max:170 shoes: asics kayano
ASVZ training, took the slow group
3 PM
running 11:20 [4] 2.82 km (4:01 / km)
shoes: Nike airspan+ 8
12min run at ETH. 2800m were sufficient for the 6, so I stopped after that.
100m in 13.60 was also a 6
hurdles technique: also 6
that was a really successful afternoon =)
100m in 13.60 was also a 6
hurdles technique: also 6
that was a really successful afternoon =)