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Training Log Archive: Philipp

In the 28 days ending Feb 28, 2009:

activity # timemileskm+m
  Alternative8 6:15:00
  Strength6 5:30:00
  Running6 4:50:56 29.27 47.1 365
  Orienteering2 1:51:03 9.2(12:05) 14.8(7:30) 18037c
  Hill Running1 34:20 3.11(11:03) 5.0(6:52) 350
  Stretching3 30:00
  Swimming1 30:00
  Total15 20:01:19 41.57 66.9 89537c
  [1-5]15 18:01:19
averages - sleep:6

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Saturday Feb 28, 2009 #

Orienteering race (night) 1:06:00 [5] *** 10.0 km (6:36 / km)
25c shoes: asics Cumulus

Running warm up/down 20:00 [1]
shoes: asics Cumulus

Stretching 10:00 [0]

Friday Feb 27, 2009 #

Note
(rest day)

Thursday Feb 26, 2009 #

Strength 1:00:00 [3]

Last training before competition weekend. Felt good so Im looking forward to running fast this weekend ;)

Alternative warm up/down (Hometrainer) 10:00 [1]
ahr:125 max:130

Stretching 10:00 [0]

Wednesday Feb 25, 2009 #

Note
(rest day)

Tuesday Feb 24, 2009 #

Swimming 30:00 [2]

Strength 30:00 [3]

Monday Feb 23, 2009 #

Running 59:09 [2] 11.5 km (5:09 / km) +75m 4:59 / km
shoes: asics Cumulus

Hill Running 34:20 [4] 5.0 km (6:52 / km) +350m 5:05 / km
shoes: asics Cumulus

Stretching 10:00 [0]

Sunday Feb 22, 2009 #

Note
(rest day)

Saturday Feb 21, 2009 #

Running warm up/down 1:03:43 [2] 10.2 km (6:15 / km) +15m 6:12 / km
slept:6.0 shoes: asics Cumulus

Running intervals 12:12 [4] 3.0 km (4:04 / km)
shoes: asics Cumulus

Planned were 5*1km in 3:55 on track. But the track was full of ice and snow so it was almost impossible to run fast.

Times:
1: 3:58
2: 3:57
3: 4:17

Friday Feb 20, 2009 #

Note
(rest day)

Training tomorrow, no time today.

Thursday Feb 19, 2009 #

Note
(rest day)

Wednesday Feb 18, 2009 #

Alternative (soccer) 1:15:00 [3]

Tuesday Feb 17, 2009 #

Note
(sick) (rest day)

Not really sick, just a light cold but rest day because I dont wanna become real sick again.

Monday Feb 16, 2009 #

Note
(rest day)

Sunday Feb 15, 2009 #

Orienteering 45:03 [3] *** 4.8 km (9:23 / km) +180m 7:54 / km
12c

Nice training run on an 8 years old map. Only very small and hard to be seen controls. Some snow on the ground and cold.
C3: was actually in front of the control but didn't see it at once. (-10sek)
C10: unmapped fence in may way. Had too run around it through some very green areas. (-30sek)
C12: didn't see an old fence lying on the ground, fell over it and got stuck with my feet in it. (-30sek).

Course was 4.5km with 180m of climbing. My goal was to use compass as much as possible. I ran 4.8km so I think it was alright. Didn't run full speed (only 70%) since I felt tired.

Saturday Feb 14, 2009 #

Running warm up/down 15:00 [1]
shoes: asics Cumulus

Running race 24:28 [5] 5.7 km (4:18 / km) +5m 4:16 / km
shoes: asics Cumulus

They said, it would be a 5km race but it wasn't. The sing of km 5 was long before the finish. Ice and snow everywhere. Some corners were quite dangerous. I almost crashed twice. No good time possible.

Friday Feb 13, 2009 #

Note
(rest day)

Thursday Feb 12, 2009 #

Alternative warm up/down (Hometrainer) 20:00 [2]

Strength 1:00:00 [3]

Felt so tired today. Rest day tomorrow.

Wednesday Feb 11, 2009 #

Alternative (Badminton+Soccer) 1:15:00 [2]

60min Badminton, 15min Soccer.

Alternative (schoolsports) 1:30:00 [0]

Did nothing at all.

Note

Orienteering training on Sunday on an old map. Much training this week, so easy week next week.

Tuesday Feb 10, 2009 #

Alternative (Hockey) 1:00:00 [4]

Hockey stick against my knee and ball against my foot but the rest was ok...

Running 1:06:38 [2] 10.6 km (6:17 / km) +120m 5:57 / km

Slow run. Rain in the beginning and wind in the end. I felt good except a little pain in my right calf but it didn't hurt so much that I had to change my planned training.

Monday Feb 9, 2009 #

Strength 1:00:00 [3]
shoes: asics Cumulus

Felt better than last week so I decided to increase some weights.

Alternative warm up/down (Hometrainer) 15:00 [2]
ahr:120 max:128 shoes: asics Cumulus

Note

As I felt good during training today, I decided to start at an regional running event on Saturday. You can either run 10km or 5km. I chose 5km because I'm afraid that my training in the last weeks wasn't enough to achieve a 10km time that would satisfy me. (Under 40min)
Goal for 5km is running faster than 19:30.

Sunday Feb 8, 2009 #

Running tempo 29:46 [4] 6.1 km (4:53 / km) +150m 4:21 / km
shoes: asics Cumulus

First running after illness. tried a short, fast run. My feet felt like I was running fast but actually I wasn't. Right calf didn't hurt so I declare it heeled.

Saturday Feb 7, 2009 #

Note
(rest day)

Friday Feb 6, 2009 #

Strength 1:00:00 [3]

Felt good. Was not a hard training. Rest day tomorrow and restart running on Sunday.

Alternative warm up/down 15:00 [1]
max:125

Thursday Feb 5, 2009 #

Alternative warm up/down 15:00 [1]

Strength 1:00:00 [3]
(injured)

First training. I didn't do too much and felt better than I thought I would. Right Calf still hurts.

Tuesday Feb 3, 2009 #

Note
(injured) (sick) (rest day)

Ill restart training at Thursday. I feel better now but I'm still very tired and do not have enough energy to start training earlier.

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