Wednesday Mar 30 |
 | Bike 2:00:00 [1] | |
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| Easy bike in San Francisco (Fishermans Warf-Golden Gate Bridge-Point Bonita-Tenesee Valley-Old MillPark-Tiburon and back with the Ferry). Some hills were tough... Total about 3.5h of Biking |
Monday Mar 28 |
| Running 30:00 [3] 6 km (5:00 / km) | |
| shoes: Addidas |
| Ran on the treadmill in the morning. |
Sunday Mar 27 |
| Climbing 1:00:00 [3] | |
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| Went bouldering with Jess in Berkeley in the morning. Fun! |
| Note | |
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| About 2h of 'hiking' in San Francisco, from the Fisherman's Wharf out to Golden Gate Bridge and back. |
Saturday Mar 26 |
| Running 49:00 [3] 7.8 km (6:17 / km) +165m 5:41 / km | |
| shoes: Addidas |
| Ealry morning run in Berkeley after a week of not running beeing able to run at the conference in LA. Felt ok given the little training I did recently. |
Saturday Mar 19 |
| Running 52:00 [3] 6.5 km (8:00 / km) +120m 7:19 / km | |
| ahr:150 shoes: VJ Sarva |
| Warm up/down plus some jogging between Hillreps. Ran all in 10-20cm of fresh snow.
I still feel my achilles tendon a bit but after warm up and stretching it was ok. |
| Running hills 7:00 [5] 1.0 mi (7:00 / mi) +160m 2:54 / km | |
| shoes: VJ Sarva |
| Hill reps 2x4, ca 20m climb. 47-60" each, got faster towards the end because I could run in my own footprints... |
Thursday Mar 17 |
| Swimming 45:00 [2] | |
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| Easy swim |
Wednesday Mar 16 |
| Running 36:00 [3] 6.2 km (5:48 / km) +60m 5:32 / km | |
| ahr:134 shoes: Mizuno |
| very easy run. Felt both, left achilles tendon from Saturday and right tight from Monday. I guess I still have to take it easy for a while... |
Monday Mar 14 |
| Climbing 1:00:00 [1] | |
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| at Boulder's
I pulled my right tight towards the end. I don't know how serious it is but I guess I won't be running for a day or two. |
Sunday Mar 13 |
| Running long 1:47:00 [2] 17.7 km (6:03 / km) +170m 5:46 / km | |
| ahr:141 max:159 |
| Nice sunny day. Legs were stiff in the beginning and heavy towards the end. I think I have to take it easy for another week. |
Saturday Mar 12 |
| Running 1:08:00 [2] 12.5 km (5:26 / km) +100m 5:14 / km | |
| ahr:145 shoes: Mizuno |
| Arbo Loop. Felt a bit stiff, no wonder after almost a week of not running. I still have a bit of a cold but it's getting better. |
Wednesday Mar 9 |
| Climbing 1:00:00 [1] | |
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| Climbing at Boulders Gym.
Looks like a cold caught me. |
Tuesday Mar 8 |
| Note | |
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| Decided to take it easy this week because I'm feeling tired. I hope it's 'only' because I am working too much and not sleeping enough and not that I'm in overtraining. |
Sunday Mar 6 |
| Orienteering race 1:05:00 [4] *** 10.6 km (6:08 / km) +80m 5:55 / km | |
| ahr:174 max:181 spiked:18/20c shoes: VJ Sarva |
| Local Event at Bong. First part mostly trails, second half partly wooded/open (marshy). Could not push 100% after yesterday but legs felt surprisingly good. Maybe 60" mistakes total. |
| Orienteering warm up/down 1:00:00 [2] ** 6 km (10:00 / km) +50m 9:36 / km | |
| ahr:126 |
| Picking up southern loop after the run. Ok for first half, got tired for the last half hour. |
Saturday Mar 5 |
| Running long 2:33:00 [2] 26.2 km (5:50 / km) +240m 5:35 / km | |
| ahr:146 shoes: Mizuno |
| Very nice day for a long run. Out on the bike path and back through the Arboretum. 90' on snow covered trails. |
Friday Mar 4 |
| Running 36:00 [2] 6 km (6:00 / km) +55m 5:44 / km | |
| ahr:128 max:146 shoes: Addidas |
| Easy run. |
Thursday Mar 3 |
| Climbing 1:00:00 [1] | |
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| The ususal climbing at Boulder's |
Wednesday Mar 2 |
| Running warm up/down 51:00 [3] 9 km (5:40 / km) | |
| shoes: Addidas |
| Warm up/down and running between series |
| Running intervals 30:26 [4] 8 km (3:48 / km) | |
| ahr:172 max:186 shoes: Mizuno |
| Intervals: 4x400m, 2x800m, 1x1600m, 2x800m, 4x400m
jogging 1/2 of the previous distance in between (incomplete recovery).
Times (average): 1:30, 3:06, 6:05, 3:06, 1:29
Could keep the speed constant this time, felt much better than last week.
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