Training Archive: Fiola

Snow Shoe 5:00:00 [3] 11 km (27:16 / km) +300m 24:00 / km

Snow shoe tour with Christian around Oversee Glarnerland. Schon!!!! DIdnt take to the downhills so well as I really felt that groin strain from yesterday but other than that it wasnt irritated much.

MTB 4:00:00 [4]

Bike ride with Marco. Hadnt intended on going so long but we got lost. V. slippery and icey on the fireroad and trails. Slipped badly on ice and strained a muscle in my left leg.

Swim (Technique) 10:00 [1]

Easy technique swim in the evening. Felt really wrecked after the bike session. Next time will do the swim before the bike.

Flat Run (Intervals) 10:00 [5]
shoes: Asics Gel Nimbus

DEcided to do the interval session after having doubts earlier in the day. Actually felt good.

In the end I went by distance and time. I picked a hill behind where I work.

Warm up easy 10 mins
Rep 1 - 3.45 (3 mins active recovery)
Rep 2 - 3.25
Rep 3 - 3.15
Rep 4 - 3. 19

Swim 1:15:00 [3] 2.5 km (30:00 / km)

Started off in the middle speed lane and pulled out into the slower lane after the first few laps as I felt I was struggling and only going to stress myself out trying to keep up and destroying whatever work I had been doing on swimming more relaxed.
Seems as though whatever progress I had been making with Marco in the mornings went down the tube. I didnt feel fast. I also think that taking a break from Tuesday morning until Thursday evening wasnt the best idea. Need to go more regulary. This weekend I will do 2 sessions. One on Saturday and one on Sunday.

Flat Run (LB2) 1:15:00 [4] 15 km (5:00 / km)
ahr:135 max:178 slept:8.0 weight:61lbs shoes: Asics Gel Nimbus

Run with Free Radicals. I had felt tired all day and I wasnt looking forward to the session - thinking it was going to be very hard. But it wasnt that hard at all.
Ran with one guy who wouldnt stop talking and then I ran faster and faster to see if I cold get him to stop talking and that didnt work, in the end we were so far ahead of the group that Plan B (to be in the group and talk to other people) was no longer an option - so I felt like a twat for running ahead then on my first session with the group.
Oh well.
Markus said my HR was too high on the intervals so I must learn to hold back a little bit on those too.
Always looking for speed - not exactly the best solution

Swim 1:00:00 [3]

Swim at city with Marco. Getting better and better. Focusing on extension under the water, long strokes accelerating to exit. Probably still looks bad but feels faster at least and breathing is easier and easier..

Hill/TrailRun (LA) 1:50:00 [4]

Way too long. Went for Tues evening run with Christian and Birger. In the end went half way up Uetliberg discovered it was too icey and decided to come back down, then I slipped on the last 25 metres of ice. Recovered and continued but the entire session was 1 hour 50 mins.
Towards the end we ran fast. I blame Birger`s presence.
Stretched
Ate
Went to bed

Flat Run (LA) 1:30:00 [2] 12.0 mi (7:30 / mi)
shoes: Asics Gel Nimbus

The slowest run I ever remember doing, heart rate below 136 the whole way...I should have put on a sweatband and a portable radio with knee high socks cause thats how I felt. People actually passed me.
Core stability afterwards.