Training Log Archive: ol8

In the 7 days ending Oct 4, 2009:

1:54

0:00

Running 45:01 [1] 6.5 km (6:56 / km) +185m 6:04 / km

easy running with marlene, nice sunny day:)

Cycling 17:30 [2] 6.0 km (2:55 / km) +50m 2:48 / km

to and from track!

Running warm up/down 40:00 [1] 4.5 km (8:53 / km)

warm up- recovery- cool down

Running Drills 12:00 [3]

Running intervals 6:40 [5] 2.5 km (2:40 / km)

15x100 in 16-17sec with 45sec break
5x200 in 35sec with 200m jogging (last one 30)

felt ok, nice training with lucie and tobi:)

Cycling long (Ergo) 1:30:31 [2] 50.0 km (1:49 / km)

longish ergo session while watching 28 weeks later!

Strength 12:31 [3]

Stretching 11:30 [0]

Cycling 57:00 [1] 22.0 km (2:35 / km) +50m 2:34 / km

to and from track! back home in pissing rain, soaked....

Running warm up/down 26:00 [1] 3.0 km (8:40 / km)

warm up- stationary recoveries

Running intervals 21:06 [5] 6.4 km (3:18 / km)

all in all 8x800 in 2:40 with 2min break
times:
2:40
2:39
2:41

7min break

2:40
2:40
2:39

3:30 break

2:38
2:29
satsified:)

Stretching 10:00 [0]

Running 18:00 [2] 3.0 km (6:00 / km)

easy parts with the soccer players

Running Drills 8:00 [3]

Running 34:00 [3] 7.0 km (4:51 / km) +150m 4:23 / km

Strength 20:00 [3]

50sec per exercise!

Cycling (Ergo) 31:18 [1] 15.0 km (2:05 / km)

easy cool down after strenght!

Stretching 10:00 [0]

Running 27:00 [1] 4.0 km (6:45 / km) +150m 5:41 / km

setting and collecting controls!