Training Log Archive: nanaIn the 7 days ending Aug 21, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Aug 21, 2011 #
9 AM
running 30:00 [2] 5.5 km (5:27 / km) +50m 5:13 / km
short run in Könizbergwald before leaving for Denmark!
11 AM
strength 15:00 [3]
core
Saturday Aug 20, 2011 #
Note
(rest day)
Friday Aug 19, 2011 #
11 AM
running 44:00 [1] 6.1 km (7:13 / km) +130m 6:31 / km
slept:8.0 shoes: nike free red
Könizberg with Isa and Toni - very slow chat run
12 PM
Note
food note:
No breakfast
Cake for snack inbetween and some grapes
spaghetti afterwards. felt good
No breakfast
Cake for snack inbetween and some grapes
spaghetti afterwards. felt good
Thursday Aug 18, 2011 #
Note
another rest day needed, legs are wasted
Wednesday Aug 17, 2011 #
11 AM
bike 2:52:00 [3] 56.8 km (3:02 / km) +365m 2:56 / km
ahr:151 slept:9.0
Home - Münsigen - Wichtrach - Kirchdorf - Uttigen - Uetendorf - Thun - Hilterfingen - Gunten - Sigriswil - Gunten - Thun
In three parts:
1: Bern - Hilterfingen -> long break with lunch and swimming in the lake with my sister
2: Hilterfingen - Sigriswil -> coffee with my grandmother
3: Sigriswil - Thun /Bern - Home
Took the train from Thun to Bern on the way back
In three parts:
1: Bern - Hilterfingen -> long break with lunch and swimming in the lake with my sister
2: Hilterfingen - Sigriswil -> coffee with my grandmother
3: Sigriswil - Thun /Bern - Home
Took the train from Thun to Bern on the way back
6 PM
Note
food note:
08:00 Breakfast: Some grapes and a glass of juice
11:00 Start, on the way some ice tea
12:45 lunch: bread, cheese, salad
15:50 to Sigriswil
16:30 coke and pastry
17:30 back to Thun
was a bit hungry on the long ride to Thun, glad to have at least ice tea with me (although it was low calorie ha ha)
Salad for lunch was ok, eventhough I had to ride again afterwards...
08:00 Breakfast: Some grapes and a glass of juice
11:00 Start, on the way some ice tea
12:45 lunch: bread, cheese, salad
15:50 to Sigriswil
16:30 coke and pastry
17:30 back to Thun
was a bit hungry on the long ride to Thun, glad to have at least ice tea with me (although it was low calorie ha ha)
Salad for lunch was ok, eventhough I had to ride again afterwards...
Tuesday Aug 16, 2011 #
12 PM
running 5:23 [5] 1.8 km (2:59 / km)
slept:9.0 weight:53kg
pyramid speed training with M:
200m/2'/300m/2'/400m/2'30"/300m/2'30"/200m
5'/200m/4'/200m
times and max HR were:
33 184bpm
54 185bpm
74 185bpm
59 184bpm
37 178bpm
31 173bpm
35 173bpm
on the 200m the time was probably too short for the HR to rise properly. Pushed HR up before the start might promote fast speed... (as done in first 200m of the pyramid)
First half of the pyramid was ok, I got definitely slower even though we increased the rest from 2' to 2'30"
Did a fast lap on the additional 200m but legs were empty on the very last one.
M was not much faster, usually between 1 and 4 seconds. But even a difference of 2 seconds means almost 10m between us. Feels more while running thatn it actually is on the finish line.
200m/2'/300m/2'/400m/2'30"/300m/2'30"/200m
5'/200m/4'/200m
times and max HR were:
33 184bpm
54 185bpm
74 185bpm
59 184bpm
37 178bpm
31 173bpm
35 173bpm
on the 200m the time was probably too short for the HR to rise properly. Pushed HR up before the start might promote fast speed... (as done in first 200m of the pyramid)
First half of the pyramid was ok, I got definitely slower even though we increased the rest from 2' to 2'30"
Did a fast lap on the additional 200m but legs were empty on the very last one.
M was not much faster, usually between 1 and 4 seconds. But even a difference of 2 seconds means almost 10m between us. Feels more while running thatn it actually is on the finish line.
running 16:00 [2] 2.6 km (6:09 / km) +20m 5:56 / km
shoes: nike free red
warm up in the Bremgartenwald
bike 45:00 [1]
To and from Neufeld. Counts as cool down ;-)
1 PM
Note
I'm trying to find out what foods are compatible with my trainings, so I intend to log them for a while. Start is today:
09:20 breakfast: semolina pudding and a glass of juice
11:20 chocolate joghurt
11:50 start warm up
12:15 start intervals
lunch afterwards at 2pm
Conclusion: Felt good during the run, hungry by 2pm, but otherwise also afterwards perfectly fine
-> that seems to work
09:20 breakfast: semolina pudding and a glass of juice
11:20 chocolate joghurt
11:50 start warm up
12:15 start intervals
lunch afterwards at 2pm
Conclusion: Felt good during the run, hungry by 2pm, but otherwise also afterwards perfectly fine
-> that seems to work
4 PM
stretching 20:00 [0]
stretching while watching the Swiss fight for medals.