Training Log Archive: nanaIn the 7 days ending May 13, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday May 13, 2012 #
Note
slept:9.0 (rest day)
Saturday May 12, 2012 #
Event: GP Bern
3 PM
running 25:00 [1] 4.0 km (6:15 / km)
warm up and cool down
4 PM
running race 1:08:23 [5] 16.09 km (4:15 / km) +240m 3:57 / km
slept:9.0 shoes: adizero tempo pink
GP Bern, 16 miles. W20 24/3000
Pretty much a perfect race. Was aiming for 1:10:00. Did start a bit too slow for 1:10, but could then run a good pace on the uphills in the second part...
5km: 20:39
10km: 42:34
calf was ok
Pretty much a perfect race. Was aiming for 1:10:00. Did start a bit too slow for 1:10, but could then run a good pace on the uphills in the second part...
5km: 20:39
10km: 42:34
calf was ok
8 PM
stretching 10:00 [0]
Friday May 11, 2012 #
Note
slept:7.0 (rest day)
rest day...
Thursday May 10, 2012 #
12 PM
bike 40:00 [1]
slept:8.5
to the training and back
Orienteering 1:01:00 [2] 7.3 km (8:21 / km)
ahr:155 max:182
Unisport O-training at Bremgartenwald. No tracks on the map. Partially lots of brambles, and lots of insecurities in the control area as there were only small slips of paper that I didn't always see although standing at the correct position...
calf was ok during training.
calf was ok during training.
Wednesday May 9, 2012 #
Note
(injured)
4x1000m test -> not today. My left calf is slightly tight. Have to be careful to get rid of it till saturday
2 PM
running 48:18 [1] 7.3 km (6:37 / km) +105m 6:10 / km
ahr:144 max:168
easy run with Damaris
3 PM
strength 20:00 [3]
core
spinning 20:00 [1]
an easy cool down after the strength part
Tuesday May 8, 2012 #
Note
slept:8.5 (rest day)
Monday May 7, 2012 #
6 PM
running 54:00 [1] 8.0 km (6:45 / km) +130m 6:15 / km
ahr:146 max:181 slept:7.0 shoes: asics kayano red
ASVZ training, warm up, cool down, time inbetween
running 8:00 [4] 1.72 km (4:39 / km) +74m 3:50 / km
ahr:165 max:181
8x1' hills, fun =)
pace:
4.58
4.52
5.09
5.02
4.55
4.42
4.22
4.10
exact same total hill distance as last (quite different) hill training at a totally different place ;-)
pace:
4.58
4.52
5.09
5.02
4.55
4.42
4.22
4.10
exact same total hill distance as last (quite different) hill training at a totally different place ;-)
8 PM
stretching 10:00 [0]