Sunday Jan 21 |
 | Bike or Hometrainer 1:00:00 [1] | |
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| Road bike tour with Sandra on the Frienisberg... it is almost warmer here in Switzerland than on the US west coast... crazy weather. |
Saturday Jan 20 |
| 100% trails and roads 35:00 [1]7.5 km (4:40 / km) | |
| slept:1.0 |
| Flew back from Phoenix to Swissland. Went for an easy jog with my brother... nice talk and helped to overcome the lack of sleep. |
Friday Jan 19 |
| 100% trails and roads 26:00 [1]4 km (6:30 / km) | |
| slept:5.5 shoes: Saucony Trigon 4 Ride |
| Departed to Switzerland today. So got up at 0430 to jog around the golf course with Sandra and do some core strength... unbelievable that some people do this every day.
My legs still hurt, especially my calfs and shinsplint. I started today a rest period to recover from the 1 month of running since I injured my ankle. |
| Strength workout, body we 25:00 [1] | |
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| Core strength and ankle strength/balance. |
Thursday Jan 18 |
| 75% off trails, 25% road 2:25:00 [1]22 km (6:35 / km) +300m 6:10 / km | |
| slept:7.5 shoes: Saucony Trigon 4 Ride |
| Rough trail running in the Superstition Mountains at a nice, recovery speed... still felt pretty tired at the end of it.
Spent the first hour hiking with Sandra and Peter... really good warm up to get rid of my stiff legs... but not a training.
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Wednesday Jan 17 |
| 100% trails and roads 45:00 [1]8 km (5:38 / km) +70m 5:23 / km | |
| slept:7.0 shoes: New Balance 1024 |
| 06:40 am, kicked myself out of the house... I wore too little for those freezing temperatures, my legs feel really empty, my shinsplint and my calfs hurt quite a bit... I almost turned around to my warm bed, but planned is planned and I know this was the right training to do so I hobbled on.
20 min warm up, 5 min rest between the intervals and 20 min cool down.
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| 100% trails and roads intervals 27:00 [4]7 km (3:51 / km) +150m 3:29 / km | |
| shoes: New Balance 1024 |
| 8min, 12min and 7min intervals at sub-treshold pace, rest +- 2min. At first my heart rate was in the pits. Gradually it increased and I felt better. |
| Strength workout, body we 25:00 [1] | |
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| Went out the whole day rock climbing. But as you spend most time struggling with ropes, watching the others climb and enjoying the scenery, this was a pretty light training. |
Tuesday Jan 16 |
| 100% trails and roads 46:00 [2]9.5 km (4:51 / km) | |
| slept:8.0 shoes: Saucony Tangent |
| Jogging in South mountain park. Legs didn't feel so fresh... the weekend left some scares. |
| Running school 25:00 [3]3.5 km (7:09 / km) | |
| shoes: Saucony Tangent |
| Intergrated between 15 and 25 sprints of 10-20secs into my jog. At the end of the run I did 20 minutes of specific secret russian running drills. |
| 100% trails and roads 22:00 [1]4 km (5:30 / km) | |
| shoes: New Balance 1024 |
| Once the sun set, easy jog on the golf course slaloming between the "watering jets". My legs hurt! |
| Running school 5:00 [2] | |
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| Rope jumping. |
| Strength workout, body we 35:00 [1] | |
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| Core, leg and ankle strength. |
Monday Jan 15 |
| Bike or Hometrainer 57:00 [2] | |
| slept:8.0 |
| After a 6hr drive through last night we are back in Phoenix.
"Should of been a recovery" bike ride with Peter in South mountain park... but the windy exciting trails made us go faster than planned... it was fun, though. |
| 100% trails and roads 53:00 [2]12.5 km (4:14 / km) +100m 4:05 / km | |
| shoes: Saucony Trigon 4 Ride |
| Evening run in South Mountain Park experiencing the change of atmosphere while the sun sets. |