Training Log Archive: nanaIn the 7 days ending Feb 17, 2013:
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Sunday Feb 17, 2013 #
11 AM
running 45:06 [2] 7.78 km (5:48 / km) +27m 5:42 / km
ahr:160 max:174 slept:9.5 shoes: asics kayano red
rest of run
running 12:27 [4] 2.79 km (4:28 / km)
ahr:175 max:182 shoes: asics kayano red
part of the way home fast. felt ok, definitely below threshold (threshold HR is 181bpm)
Saturday Feb 16, 2013 #
3 PM
running long 1:40:00 [2] 15.37 km (6:30 / km) +434m 5:42 / km
ahr:161 max:186 slept:7.5 shoes: asics trail
testing a beautiful long jog from home. up gisliflueh
Lots of (wet) snow, so rather slippery and slow running (dobb spikes would have been better). Missed some paths so also a bit zigzagging. Could probably run a bit straighter and thus get further in the same time...
felt tired with heavy legs when starting, drank some isostar after the first 30min was much better afterwards...
Lots of (wet) snow, so rather slippery and slow running (dobb spikes would have been better). Missed some paths so also a bit zigzagging. Could probably run a bit straighter and thus get further in the same time...
felt tired with heavy legs when starting, drank some isostar after the first 30min was much better afterwards...
Friday Feb 15, 2013 #
Note
slept:8.0 (rest day)
dearly needed rest day
Thursday Feb 14, 2013 #
12 PM
running 1:07:13 [2] 10.4 km (6:28 / km) +375m 5:29 / km
ahr:159 max:178 slept:7.5 shoes: Nike airspan+ 8
very tired in general, also legs very heavy... rest day needed tomorrow
felt a bit better in the second half of the training, although butt tightend up again while running downhill
felt a bit better in the second half of the training, although butt tightend up again while running downhill
Wednesday Feb 13, 2013 #
12 PM
running 40:42 [2] 7.3 km (5:35 / km) +103m 5:12 / km
slept:6.5 shoes: Nike airspan+ 8
warm up and cool down plus time inbetween
left butt a bit tight during intervals, probably still from the fall on Saturday
left butt a bit tight during intervals, probably still from the fall on Saturday
running intervals 15:00 [4] 3.5 km (4:17 / km)
shoes: Nike airspan+ 8
3x10'x20"/20" / 4' inbetween series
it was a bit slippery on the snow, could not run full speed. Also no HR belt. But for the conditions and my current shape the training was alright. Felt good :-)
series speed:
4'19
4'21
4'13
it was a bit slippery on the snow, could not run full speed. Also no HR belt. But for the conditions and my current shape the training was alright. Felt good :-)
series speed:
4'19
4'21
4'13
Tuesday Feb 12, 2013 #
Note
slept:7.5 (rest day)
Monday Feb 11, 2013 #
12 PM
running 31:18 [2] 6.0 km (5:13 / km) +70m 4:56 / km
slept:8.0 shoes: Nike airspan+ 8
short run at lunch