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Training Log Archive: TraktorE

In the 31 days ending Jan 31, 2006:

activity	#	time	miles		km		+m
Running	21	22:22:45	170.15	(7:53)	273.83	(4:54)	2810
Strength	4	3:40:00
Orienteering	2	1:40:48	9.63	(10:28)	15.5	(6:30)	340
Crosstraining	1	1:00:00
Total	24	28:43:33	179.78		289.33		3150

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Monday Jan 30, 2006 #

Running 43:01 [3] 9.0 mi (4:47 / mi) +110m 4:36 / mi
shoes: Ascics GT 2090 new

Lunch run with James. Still quite heavy legs.

Sunday Jan 29, 2006 #

Running long 1:46:56 [3] 22.0 km (4:52 / km) +170m 4:41 / km
ahr:149 max:162 shoes: Asics Gel 2090

Long run along the Arve.

C • Training 3

Saturday Jan 28, 2006 #

Running 36:14 [2] 7.0 km (5:11 / km) +100m 4:50 / km
shoes: Asics Gel 2090

Warm up/cool down and in between tempo run.

Running tempo 23:41 [4] 6.75 km (3:31 / km) +20m 3:27 / km
shoes: Asics Gel 2090

1x3.75k in 13.07 (+20 - 65m climb, so slightly downhill)
1x3k in 10.34 (flat along Lake GVA)

Got some stomach problems in the downhill parts in the first one.
Was good to do the tempo runs on the street rather than on the track. It was quite difficult to estimate my speed especially without my puls watch but I came out in the end with exactly what I planned.

Strength 45:00 [2]

strength training right after the tempo run.

Friday Jan 27, 2006 #

Note

Bugger, another day were I got stuck at work instead of a decent training in the evening...

C • Eh, having fun with girls does... 1

Thursday Jan 26, 2006 #

Running warm up/down 42:00 [3] 7.5 km (5:36 / km) +100m 5:15 / km
shoes: Ascics GT 2090 new

To and from the track.

Running intervals 16:53 [5] 5.2 km (3:15 / km)
shoes: Ascics GT 2090 new

5x800m,2x400m, 2x200m
breaks were 1.30 for 800, 2.30 before 400, 1 after 400, 30" after 200
5x2'39", 72", 77", 34",33"

Felt quite good. Next step is to bring the times down 10-15 secs/k.

C • Interval 3

Wednesday Jan 25, 2006 #

Running 59:15 [3] 11.5 km (5:09 / km) +150m 4:50 / km
shoes: Ascics GT 2090 new

Easy lunch run with Imre.

Tuesday Jan 24, 2006 #

Strength 1:00:00 [2]

Strength training in the evening after coming back home to GVA.

Monday Jan 23, 2006 #

Note
(rest day)

Travelling

Sunday Jan 22, 2006 #

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Icebug MR2 BUGrip

Warm up/cool down for Treslag

Orienteering race 1:03:00 [4] 9.3 km (6:46 / km) +250m 5:58 / km
shoes: Icebug MR2 BUGrip

1st and 4th leg at Treslag relay. Felt terrible nearly from start. Had especially problems with the though parts in the cutted trees areas. Icy pathes, frozen ground.

- need more strength
- probably Icebug is not the best shoe in this conditions

Saturday Jan 21, 2006 #

Running 1:12:00 [3] 15.0 km (4:48 / km) +200m 4:30 / km
shoes: Icebug MR2 BUGrip

Easy run on icy paths in the Hardwald. Felt not too bad.

Friday Jan 20, 2006 #

Running 55:35 [2] 10.0 km (5:34 / km) +130m 5:13 / km
ahr:133 max:164 shoes: Ascics GT 2090 new

Very easy lunch run with Axel, Martin and Quirijn.

Thursday Jan 19, 2006 #

Running 1:33:55 [3] 18.0 km (5:13 / km) +190m 4:57 / km
ahr:143 shoes: Ascics GT 2090 new

Lunch run with Axel.
Felt still very tired...

Tuesday Jan 17, 2006 #

Running warm up/down 34:35 [2] 6.0 km (5:46 / km) +30m 5:37 / km
shoes: Ascics GT 2090 new

To and from the track with Axel and Imre.

Running intervals 10:42 [5] 3.2 km (3:21 / km)
shoes: Ascics GT 2090 new

4x800m in 2.40 with 90secs break.

Felt quite tired.

C • pace 2

Monday Jan 16, 2006 #

Running 1:08:06 [3] 13.0 km (5:14 / km) +120m 5:00 / km
ahr:143 max:162 shoes: Ascics GT 2090 new

Lunch run with Axel. Nice and easy.

Sunday Jan 15, 2006 #

Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +50m 7:42 / km
shoes: Icebug MR2 BUGrip

Warm up for the sprint race

Orienteering race 17:48 [5] 3.2 km (5:34 / km) +90m 4:53 / km
ahr:177 max:183 shoes: Icebug MR2 BUGrip

Effretiker OL, Nat. A**, HE, sprint
Good start with only 1x10" within the first 11' brought me to a 14th place after 2/3. However, too tired in the end and 2x10" + 1x40" on the last loop made me loose 8 places (22nd in the end).

Running: allright for Jan
Orienteering: was at the very edge especially when I got tired in the end

Friday Jan 13, 2006 #

Running 54:08 [3] 11.0 km (4:55 / km) +90m 4:44 / km
ahr:144 shoes: Ascics GT 2090 new

Easy lunch run.

Thursday Jan 12, 2006 #

Running 1:31:02 [3] 17.5 km (5:12 / km) +120m 5:02 / km
ahr:145 max:168 shoes: Ascics GT 2090 new

Nice and easy long lunch run with Axel.

Wednesday Jan 11, 2006 #

Running 44:00 [2] 7.5 km (5:52 / km) +160m 5:18 / km
ahr:134 max:157 shoes: Ascics GT 2090 new

Easy recovery run at lunch time with Petr.

Tuesday Jan 10, 2006 #

Running 47:42 [2] 9.0 km (5:18 / km) +100m 5:01 / km
shoes: Ascics GT 2090 new

To and from the track. with Imre

Running intervals 14:13 [4] 4.2 km (3:23 / km)
max:180 shoes: Ascics GT 2090 new

1x3000, 2x400, 2x200 with 5min, 2x1min, 1x45sec break.
Times were 10.32, 75, 74, 36, 36
Still quite far away from having a feeling for speed but otherwise as planned.

C • Interval 5

Monday Jan 9, 2006 #

Running 1:02:41 [3] 14.5 km (4:19 / km) +190m 4:03 / km
ahr:156 max:178 shoes: Ascics GT 2090 new

Lunch run. Went a bit faster for higher enjoyment ;)

Strength 1:00:00 [2]

Full program

Saturday Jan 7, 2006 #

Crosstraining 1:00:00 [1]

Alpine skiing in Lenzerheide.

Friday Jan 6, 2006 #

Running warm up/down 43:30 [2] 8.0 km (5:26 / km) +120m 5:03 / km
shoes: Ascics GT 2090 new

To and from the Track. with Imre

Running intervals 5:49 [4] 2.0 km (2:55 / km)
max:177 shoes: Ascics GT 2090 new

Another season warm up training. 2x5x200m with 45secs +3min break. Speed: 35-36secs. Felt good to do some faster things again.

Thursday Jan 5, 2006 #

Running 59:44 [2] 12.0 km (4:59 / km) +120m 4:44 / km
shoes: Ascics GT 2090 new

Easy run with Imre

Wednesday Jan 4, 2006 #

Running 1:27:38 [2] 17.0 km (5:09 / km) +250m 4:48 / km
ahr:139 max:162 shoes: Ascics GT 2090 new

Easy lunch run with Imre.

Tuesday Jan 3, 2006 #

Running 45:49 [2] 8.5 km (5:23 / km) +110m 5:04 / km
shoes: Ascics GT 2090 new

To and from the track with Imre and partly with Edina.

Running intervals 14:27 [4] 4.0 km (3:37 / km)
shoes: Ascics GT 2090 new

Season's weak up run. Legs felt good but pulse was high throughout the whole session. A startpoint into the season after having done no intervalls for the past 2.5 months. Nice and warm weather - nearly felt like spring after the cold days last week.

C • Interval 2

Strength 55:00 [2]

Core strength training.

Sunday Jan 1, 2006 #

Running 1:24:09 [3] 16.0 km (5:16 / km) +180m 4:59 / km
ahr:144 max:167 shoes: Icebug MR2 BUGrip

Brail-Madulain. 20min through deep snow. With Katharina, Stefan, Denis, Simon, Kaspar. ca. -5 degrees.

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