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Training Log Archive: ol8

In the 7 days ending Oct 11, 2009:

activity	#	time	miles		km		+m
Running	7	5:31:47	35.42		57.0		1040
Stretching	6	1:23:30
Cycling	4	1:13:45	19.2	(3:50)	30.9	(2:23)	100
Strength	2	30:00
Running Drills	1	11:30
Total	7	8:50:32	54.62		87.9		1140
[1-5]	7	7:27:02

1:45

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Sunday Oct 11, 2009 #

Event: Graz Marathon

Stretching 8:00 [0]

Running warm up/down 25:00 [2] 4.2 km (5:57 / km) +80m 5:26 / km

warm up and cool down (each 12:30min)

Running warm up/down (Stationary recovery) 20:00 [1]

Running intervals 19:57 [5] 6.0 km (3:20 / km)

plan was to do 3x2000 in 5000m pace (so 6:48min) with a long recovery (10min)
actual times:
6:44
6:40
6:33

ran the ints alone today, so I m quite satisfied, just the coffee I drank before training wasnt the best idea as on the last int I almost threw it up:(

Cycling 15:30 [2] 6.0 km (2:35 / km) +50m 2:29 / km

Stretching 12:30 [0]

Saturday Oct 10, 2009 #

Stretching (morning stretch) 9:00 [0]

Running tempo (D2) 41:12 [4] 9.6 km (4:17 / km) +300m 3:43 / km
ahr:171 max:181

prolonged my usual d2 loop to get at least 40min of tempo running! felt great, was flying uphill and would have made a new pb on my short loop! now, track training for tomorrow, and then I ll have an easier week:)

Running warm up/down (Cool down) 10:20 [1] 1.3 km (7:57 / km)

easy cool down:)

Strength 10:00 [3]

50sec per exercise!

Cycling (Cool down_Ergo) 20:00 [1] 8.9 km (2:15 / km)

stretching legs....

Stretching 11:30 [0]

Friday Oct 9, 2009 #

Running 1:04:30 [2] 11.0 km (5:52 / km) +380m 5:00 / km

running with simon, robi and heli in gratkorn! a lot of cross running, was nice!

Thursday Oct 8, 2009 #

Running warm up/down (D1) 28:29 [3] 5.0 km (5:42 / km) +150m 4:57 / km
ahr:154

faster warm down and cool down (running to and from track)
squeezed this training in as I m having a test in few hours and I need to study:(

Running Drills 11:30 [3]

Running (Stationary Recovery) 6:45 [1]

Running intervals 2:42 [5] 1.0 km (2:42 / km)

did 10*100 in 15.5-17 with 45 sec recovery!
more or less a training to stretch legs!

Stretching 9:30 [0]

Wednesday Oct 7, 2009 #

Running 25:00 [2] 4.2 km (5:57 / km) +80m 5:26 / km

setting and collecting controls for a beginners training!

Stretching 12:00 [0]

Tuesday Oct 6, 2009 #

Cycling 17:00 [1] 6.0 km (2:50 / km) +50m 2:43 / km

Running warm up/down 54:00 [2] 6.0 km (9:00 / km) +50m 8:38 / km

longer warm up- recoveries- longer cool down (barfoot on grass)

Running intervals 23:52 [5] 7.2 km (3:19 / km)

3x3x800 in 2:40 with 2min recovery (break: 7min)
ran the training with lucie while she always joined me for the second lap!

times:
2:39
2:39
2:39

2:39
2:40
2:39

2:39
2:40
2:38

was feeling so powerless on the last 3 reps and the heat didnt make it any better!
glad to run such consistent times:)

Stretching 11:00 [0]

Monday Oct 5, 2009 #

Strength 20:00 [3]

50sec per exercise! not my strongest day:)

Cycling warm up/down (Cool down- Ergo) 21:15 [1] 10.0 km (2:08 / km)

easy cool down on ergo:)

Running 10:00 [1] 1.5 km (6:40 / km)

setting some controls for school training!

Stretching 10:00 [0]

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