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Training Log Archive: Steeplechase

In the 31 days ending Jan 31, 2006:

activity # timemileskm+m
  Running24 27:58:18 223.63(7:30) 359.9(4:40)
  strength5 3:50:00
  Stretching5 1:45:00
  Warmup3 1:40:00 12.12(8:15) 19.5(5:08)
  Swimming2 35:00
  Race1 8:51 1.86(4:45) 3.0(2:57)
  Total26 35:57:09 237.61 382.4

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Tuesday Jan 31, 2006 #

Note
(rest day)

Last day working for ZKB. I have no time to run, start my new job tomorrow at Horizon21.

Monday Jan 30, 2006 #

Note
(rest day)

Sunday Jan 29, 2006 #

Warmup 40:00 [2] 7.0 km (5:43 / km)
shoes: Mizuno Wave Rider 8 (red)

WarmUp/CoolDown

Race 8:51 [5] 3.0 km (2:57 / km)
shoes: Mizuno Track Spike

Short Cross, Hannut, Belgium, 12th in 8:51":
Flat course, deep frozen ground. It was just a cracy race, 3k is so short, that everybody tries to get a good start, there was a lot of very hard pushing after the start going on.
I am happy with the race, good start into the season.
C • well done... 2

Saturday Jan 28, 2006 #

Running 40:00 [2] 6.0 km (6:40 / km)
shoes: Mizuno Wave Rider 8 (red)

Travel to Hannut, Belgium. Easy Running on the course in the evening.

Friday Jan 27, 2006 #

Note
(rest day)

Thursday Jan 26, 2006 #

Running 57:30 [3] 12.7 km (4:32 / km)
shoes: Mizuno Wave Rider 8 (red)

Wednesday Jan 25, 2006 #

Warmup 30:00 [2] 6.0 km (5:00 / km)
shoes: Mizuno Wave Rider 8 (red)

WarmUp/CoolDown

Running intervals 40:00 [4] 5.0 km (8:00 / km)
shoes: Mizuno Track Spike

Track Session(-7C, 7pm):
2x1000m//3x500m//3x200m
Rest: 2'//5'
Times: 2:52/2:53//1:21/1:22/1:22//28/29/29

Tuesday Jan 24, 2006 #

Running 52:00 [3] 12.0 km (4:20 / km)
shoes: Mizuno Wave Rider 8 (red)

Wow, my legs just felt great, like two nuclear power stations..;-)) It looks like that my body gets ready for the race on Sunday in Hannut Lottocrosscup in Hannut

Monday Jan 23, 2006 #

Note
(rest day)

Will take a day off. Received a package from my new sponsor Mizuno...feels great to have the new gear!!
C • New gear 2

Sunday Jan 22, 2006 #

Running 32:00 [2] 6.3 km (5:05 / km)
shoes: Mizuno Wave Rider 8 (red)

I wanted to run for 50min, but I had just no power in my legs, so i stopped after 30min. It was just awful. I am sure, that it will get better soon. My first race will be next Sunday in Hannut, Belgium. Short Cross over 3k.
C • Sunday training 1

Saturday Jan 21, 2006 #

Running intervals 1:13:23 [4] 16.9 km (4:21 / km)
shoes: Mizuno Wave Rider 8 (red)

Intervals: 10'/5'/3/3x1'

Friday Jan 20, 2006 #

Running 56:00 [2] 12.7 km (4:25 / km)
shoes: Mizuno Wave Rider 8 (red)

Easy Run.
8 Strides

Thursday Jan 19, 2006 #

Running 59:30 [2] 12.7 km (4:41 / km)
shoes: Mizuno Presicion 6 (orange)

Easy Run.

Wednesday Jan 18, 2006 #

Note
(rest day)

First Rest day since more than 3 Weeks.

Tuesday Jan 17, 2006 #

Running 1:06:00 [2] 13.5 km (4:53 / km)
shoes: Mizuno Racer

Back in Switzerland. Quite cold, some snow on the roads.

Monday Jan 16, 2006 #

Running 57:30 [3] 13.8 km (4:10 / km)
shoes: Mizuno Presicion 6 (orange)

Last Run in South Africa. I will fly back to Switzerland today. Sucks.
C • Welcome... 1

Sunday Jan 15, 2006 #

strength 1:00:00 [2]

C • pls add duration... Your AP t... 1

Saturday Jan 14, 2006 #

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Mizuno Presicion 6 (orange)

Running intervals6.0 km ( / km)

Track-Session:
3x(600m/600m/200m)
Rest: 4'/4' Between Sets: 8'
Times: 1. Set: 1:35/1:33/26.5
2. Set: 1:34/1.33/26.3
3. Set: 1:33/1:29/27.1

Good workout. Now i will take it easy before I will leave from South Africa on Moday.

Friday Jan 13, 2006 #

Running 1:30:05 [3] 20.6 km (4:22 / km)
shoes: Mizuno Presicion 6 (orange)

MorningRun

Thursday Jan 12, 2006 #

Running 55:10 [3] 12.0 km (4:36 / km)
shoes: Mizuno Presicion 6 (orange)

Running 40:00 [3] 9.0 km (4:27 / km)
shoes: Mizuno Presicion 6 (orange)

3x1000m @3:20
Easy Running

strength 35:00 [2]

Wednesday Jan 11, 2006 #

Running 30:00 [2] 6.0 km (5:00 / km)

Footing.
C • miles vs. k 1

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Mizuno Presicion 6 (orange)

Warmup/Cooldown

Running intervals 40:00 [4] 8.0 km (5:00 / km)

Intervals on the gras-track:
3x(4x400m)
Rest: 200m Jog between, 400m Jog between the sets.
Times: 1st set: 68"/2nd set: 66"/3rd set: 63"
For the first set I felt terrible. After that it went quite well. On the first two sets Stebi ran with me, the 3rd set I was doing by my own. Very, very hot!

Tuesday Jan 10, 2006 #

Running 1:00:00 [4] 13.5 km (4:27 / km)
shoes: Mizuno Presicion 6 (orange)

Temporun, starting from 4:30/km to 3:10/km

Monday Jan 9, 2006 #

Running 40:00 [2] 9.0 km (4:27 / km)
shoes: Mizuno Nirvana 2 (yellow)

Morning Run.
10xStrides.

Running 1:09:30 [3] 16.0 km (4:21 / km)
shoes: Mizuno Presicion 6 (orange)

First 35min @80%, after that easy.

Sunday Jan 8, 2006 #

Running 1:30:20 [3] 20.5 km (4:24 / km)
shoes: Mizuno Presicion 6 (orange)

LongJog with Claudia and Roli.

strength 45:00 [2]

Saturday Jan 7, 2006 #

Running 40:00 [2] 8.0 km (5:00 / km)
shoes: Mizuno Nirvana 2 (yellow)

Easy Morning Run.

Swimming 20:00 [2]

25m-Challenge: We WON!!! Sandra did not laugh anymore, I guess, she couldn't believe her eyes, when she saw, that Roli and myself won the race with a big cap!
C • Swimming 1

Friday Jan 6, 2006 #

Running 1:01:00 [3] 14.0 km (4:21 / km)

Morning Run.

Running warm up/down 20:00 [2] 4.5 km (4:27 / km)
shoes: Mizuno Presicion 6 (orange)

Running intervals 30:00 [4] 5.0 km (6:00 / km)

Intervals on the gras-track:
6x200m/3x400m/4x300m
Rest: 100m Jog between
Times: 31"/65"/45"
Quite hard workout, the two Dutch-guys ran very strong. I guess I was just tired after the last few days of hard training. I will take an easy tomorrow.

Swimming 15:00 [1]

We will have a little competition in the swimming pool tomorrow. Sandra T. and Rita were just laughing about the swimming skills from Roli and myself. So we couldn't hear it anymore and called a bet. Who is gonna be faster for just 25meters? Thats why I was heading to the pool the practice little bit. I think there is no way, that thez gonna beat us!

Thursday Jan 5, 2006 #

Running 45:00 [2] 10.0 km (4:30 / km)
shoes: Mizuno Presicion 6 (orange)

Morning Run.
C • Training volume 7

Stretching 20:00 [1]

Running intervals 1:05:00 [4] 15.0 km (4:20 / km)
shoes: Mizuno Presicion 6 (orange)

Intervals: 2x4km on the road with 4min rest between. (Splits: 14:05/13:55) Some hills in it.

Stretching 20:00 [1]

Wednesday Jan 4, 2006 #

Running 56:30 [3] 13.2 km (4:17 / km)
shoes: Mizuno Nirvana 2 (yellow)

Morning Run. Already quite hot.

Stretching 15:00 [1]

Running 36:20 [2] 7.8 km (4:39 / km)
shoes: Mizuno Presicion 6 (orange)

Easy Run.

strength 45:00 [2]

Gym.

Tuesday Jan 3, 2006 #

Warmup warm up/down 30:00 [1] 6.5 km (4:37 / km)
shoes: Mizuno Presicion 6 (orange)

Running intervals 30:00 [4] 5.0 km (6:00 / km)

Intervals on the gras-track:
1000m/2000m/1000m/1000m
Rest: 3'/4'/3'
Times: 2:47/6:00/2:54/2:45
I run the workout with two Dutch-Guys. There were pretty strong. One guy is running the 5k in 14:00. This guy dropped me on the 2k by 5sec. For the 1000m I stayed with him. Nice workout.

Stretching 15:00 [1]

Monday Jan 2, 2006 #

Running 1:00:00 [2] 13.5 km (4:27 / km)
shoes: Mizuno Presicion 6 (orange)

Morning Run. After that we will leave to do some safari for 2 days, we have the opportunity to do the safari in the private park due to some helpful connections down here.

Stretching 20:00 [1]

Sunday Jan 1, 2006 #

Running 50:30 [2] 11.2 km (4:31 / km)

Morning Run.

Stretching 15:00 [1]

strength 45:00 [2]

Very nice Gym.

Running warm up/down 30:00 [2] 6.5 km (4:37 / km)
shoes: Mizuno Presicion 6 (orange)

Running intervals 45:00 [4] 8.0 km (5:38 / km)

Intervals on the gras-track: 20x200m with 200m jog between. Times: 30"-31"

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