Training Log Archive: naomiIn the 7 days ending Nov 9, 2008:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Nov 8, 2008 #
Running warm up/down 20:10 [2] 3.7 km (5:27 / km) +15m 5:21 / km
warm up and cool down for the cooper test.
Running race 12:00 [5] 3.46 km (3:28 / km)
cooper test. i am slow. :( i was hoping for far more! :x
17.01.2004 3205 3,45
06.03.2004 3072 3,54
20.12.2007 3360 3,34
23.02.2008 3435 3,30
08.11.2008 3461 3,28
thats the "progress" i made over almost 5 years. ridiculous, huh?
17.01.2004 3205 3,45
06.03.2004 3072 3,54
20.12.2007 3360 3,34
23.02.2008 3435 3,30
08.11.2008 3461 3,28
thats the "progress" i made over almost 5 years. ridiculous, huh?
Thursday Nov 6, 2008 #
Bike (MTB, mostly asphalt) 1:04:27 [1] 25.69 km (23.9 kph) +215m
ahr:120 max:153
rolled around the lake with gassi. nice. legs felt really well!
Wednesday Nov 5, 2008 #
Bike 22:59 [1] 8.27 km (21.6 kph) +140m
ahr:121 max:141
cycled to the kienberg to do my fast run around it and afterwards back. legs felt quite well on the bike!
Running tempo 18:55 [5] 5.19 km (3:39 / km) +21m 3:34 / km
ahr:174 max:180
the fast part. legs really dead. quads sore, my back is sore and the hamstring fu**ing tight. wanted to push it through but realised its senseless so i ran 20' fast and jogged back the rest.
Running 17:46 [2] 2.99 km (5:57 / km) +56m 5:26 / km
ahr:144 max:151
running back to the bike.
Tuesday Nov 4, 2008 #
Running 36:45 [2] 8.27 km (4:27 / km) +105m 4:11 / km
ahr:152 max:168
with gassi right before the club training.
Strength 45:00 [3]
club training. strength and coordination combined! nice!
Running 7:43 [2] 1.58 km (4:53 / km) +65m 4:03 / km
ahr:148 max:166
home after the clubtraining.
Monday Nov 3, 2008 #
Running warm up/down 38:14 [2] 7.1 km (5:23 / km) +105m 5:01 / km
warm up and cool down for the ints.
Running intervals 16:00 [5] 4.95 km (3:14 / km) +20m 3:10 / km
4 x 4' with 3' jogging rest.
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