Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: slauenstein

In the 7 days ending May 20, 2007:

activity

time

miles

running

4:29:34

30.76

(8:46)

49.5

(5:27)

614

strength

40:00

indoor bike (hometrainer)

20:00

feet and ankle strength

15:00

running drills and plyometrics

10:00

0.75

(13:25)

1.2

(8:20)

Total

5:54:34

31.5

50.7

614

1:37

0:00

» now

Sunday May 20, 2007 #

Note

I am going to call this week a rest week, I guess I needed it. I am glad however to feel motivated again.
motivation

C • I need some of that right now.... 2

Saturday May 19, 2007 #

Note
(sick)

I have been feeling a bit off for a while now, and today it hit me. Slight fever, head ache, sore throat. Sucks! :-(

Friday May 18, 2007 #

running 48:43 [2] 8.0 km (6:05 / km) +204m 5:24 / km
ahr:142 max:167

Running felt hard today, I guess the intervals from yesterday made me tired.

feet and ankle strength 15:00 [1]

Thursday May 17, 2007 #

running warm up/down 50:15 [2] 9.5 km (5:17 / km) +120m 4:59 / km
ahr:145 shoes: New Balance 825

Warm up 20'30"
Cool down 17'45"
Jogging between intervals 12'

running drills and plyometrics 10:00 [3] 1.2 km (8:20 / km)

my ankle did fine with these:-)

running intervals 10:02 [5] 2.8 km (3:35 / km)
shoes: New Balance 825

7 x 400 meter with 2' rest between.
Times: 86, 84, 86, 88, 86, 86, 86

I finally feel like i am training again, and I am also happy with these times. I expected 90" for 400 meter to feel really hard, but instead I was able to run under 90" at a hard but do-able pace.
Goal: 10 x 400 at 80" by the end of July.

C • 10 x 400 = good times 1

Wednesday May 16, 2007 #

indoor bike (hometrainer) warm up/down 20:00 [2]

warm up for strength

strength 40:00 [3]

core strength plus legs (hamstring fun...)

running 37:00 [1] 6.5 km (5:42 / km) +150m 5:06 / km
shoes: Brooks radius

Marc and I started running at 9pm! We still had some daylight, but pretty soon I had to turn on my Petzl e+lite (thanks erin!). Marc towed me for about 15 minute with our WeGO Team Link (thanks eric!) this was a lot of fun.

Tuesday May 15, 2007 #

running warm up/down 37:07 [2] 6.7 km (5:32 / km)
ahr:156 shoes: Asic Nimbus

After a few work things in the morning, I got a chance to go running before lunch and then heading home (6 hour train ride). Ran on the same path as yesterday towards Lucarno. I felt really good today, felt like I could run normally. Wahoo.
This time includes time between the intervals.

C • Trains 3

running intervals 10:00 [4] 2.5 km (4:00 / km)
ahr:175 max:182 shoes: Asic Nimbus

5 x 2 minutes hard with 2 minutes recovery. This was my first time trying to run fast since my ankle injury. It went fine in regards to my ankle but running speed was a bit slow. It will come back, right?

Monday May 14, 2007 #

running 21:53 [1] 4.0 km (5:28 / km) +60m 5:05 / km
ahr:144 max:157

A morning jog before heading to Tenero to work.

C • Work? 5

running 54:34 [2] 9.5 km (5:45 / km) +80m 5:31 / km
ahr:144 max:170 shoes: Asic Nimbus

I got a chance to do some running between the performance tests and our presentation of the results to the athletes. Now I was running along side of the Lago Maggiore from Tenero to Lucarno.

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