Training Log Archive: slauensteinIn the 7 days ending May 4, 2009:
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Monday May 4, 2009 #
running drills and plyometrics 58:47 [3]
ahr:141 max:187 shoes: Asics DSTrainers (white/blue)
Monday morning strength training.
It's amazing what 2 weeks of good, hard training will do, I felt so much stronger today than I did a week ago. It was awesome! Lots of track drills, lots of jumps, done with lots of energy!
It's amazing what 2 weeks of good, hard training will do, I felt so much stronger today than I did a week ago. It was awesome! Lots of track drills, lots of jumps, done with lots of energy!
strength 45:04 [2]
ahr:133
The usual strength routine also with jumps following all the weight exercises. This whole training is just such a good workout, without it I feel like something is missing in my week.
Note
Results and maps from Saturdays French team selection races can be on Thierry Gueorigiou website: http://tero1.free.fr/
I was 6th out of 10 runners for the middle distance selection race. I wouldn't be able go to WOC for France, but it's not all too bad either ;-)
I was 6th out of 10 runners for the middle distance selection race. I wouldn't be able go to WOC for France, but it's not all too bad either ;-)
indoor bike (hometrainer) 1:00:00 [1]
ahr:130
Just spinning away
Sunday May 3, 2009 #
running 58:50 [1] 9.5 km (6:12 / km) +100m 5:53 / km
ahr:135 max:164 shoes: Brooks axiom
A very easy recovery run. I am having trouble with nausea (again) and felt pretty crappy all day. Glad I got out though, everywhere you look there are flowers and the thunder storm soaked woods smell wonderful. It was refreshing, even if I was just stumbling along ;-)
Next week is a tough training week and I have lots of complaining to do about the amount of school work I have to do. Actually, expect complaining from me until June 30th (8 weeks and 2 days, or 58 days, or 1392 hours!) that is when my Sport Psychology paper is due. The week before we have our exams. Fun, fun...
Next week is a tough training week and I have lots of complaining to do about the amount of school work I have to do. Actually, expect complaining from me until June 30th (8 weeks and 2 days, or 58 days, or 1392 hours!) that is when my Sport Psychology paper is due. The week before we have our exams. Fun, fun...
Saturday May 2, 2009 #
running warm up/down 35:00 [2] 5.5 km (6:22 / km)
ahr:140 shoes: VJ supra (yellow)
Warming up and cooling down for the French team's middle distance selection race.
Orienteering 41:27 [5] **** 5.9 km (7:02 / km) +50m 6:44 / km
ahr:183 max:191 spiked:16/17c shoes: VJ supra (yellow)
French National team middle distance selection race.
Map: Pfaffenweiher
I feel like I haven't been orienteering very much this year, but I am pleased with my O anyway, which is good. I was a little hectic in the beginning and made a mistake to the 2nd control (1 minute) and I felt uncoordinated in the tall grass with lots of branches hiding under the grass. It took about 10 minutes of racing until I really got going. Technically I had a really good race (albeit the 2nd control) and feel like I am really able to use the concept I've been working on. It was a nice feedback to catch up with Michela Guizzardi from Italy who started 2 minutes ahead of me (and who was in both the middle (41st) and sprint (26th) final last year at WOC). This was especially good practice for me, because I have been working on staying calm and keeping to my concept when I see someone in the forest. I was able to stick to my plan.
Good race for me, considering my form is not yet as good as I would like. The fastest time (35 minutes) was run by Capucine Vercellotti: http://runners.worldofo.com/capucinevercellotti.ht...
I'll post results when I get them.
Map: Pfaffenweiher
I feel like I haven't been orienteering very much this year, but I am pleased with my O anyway, which is good. I was a little hectic in the beginning and made a mistake to the 2nd control (1 minute) and I felt uncoordinated in the tall grass with lots of branches hiding under the grass. It took about 10 minutes of racing until I really got going. Technically I had a really good race (albeit the 2nd control) and feel like I am really able to use the concept I've been working on. It was a nice feedback to catch up with Michela Guizzardi from Italy who started 2 minutes ahead of me (and who was in both the middle (41st) and sprint (26th) final last year at WOC). This was especially good practice for me, because I have been working on staying calm and keeping to my concept when I see someone in the forest. I was able to stick to my plan.
Good race for me, considering my form is not yet as good as I would like. The fastest time (35 minutes) was run by Capucine Vercellotti: http://runners.worldofo.com/capucinevercellotti.ht...
I'll post results when I get them.
running drills and plyometrics 15:00 [3]
shoes: Asics DSTrainers (white/blue)
Some track drills to get warmed-up and then some jumps after certain weight exercises. Legs felt surprisingly good.
strength 1:05:00 [2]
Same stuff as on Monday, but one set more, since the whole training isn't as intense without the billion jumps we do in the warm-up on Monday morning.
Friday May 1, 2009 #
running 30:06 [1] 5.0 km (6:01 / km) +80m 5:34 / km
ahr:133 max:153 shoes: Brooks axiom
Morning jog before breakfast!
indoor bike (hometrainer) 1:29:04 [1]
ahr:125 max:135
Biking after spending the afternoon packing stuff in our apartment. My mom came up and helped, she's a good packer. 3 weeks until we move!
Legs are tired from the last two days. Biking was a good idea.
Legs are tired from the last two days. Biking was a good idea.
Thursday Apr 30, 2009 #
running intervals 1:42:19 18.5 km (5:32 / km) +290m 5:08 / km
shoes: Mizuno Wave Elixir 4
Wowzar, this was a tough workout! I warmed up with Marc for about 35 minutes, then did 3 x (10 x 30"/30") with 6 minutes jogging break between sets. I like doing this workout, but 3 sets is also pretty tough. Than 25 minutes jogging back home. My legs started to get pretty tight on my way home... but it is worth it of course!
Average heart rate for the 30 minutes of the interval workout (this is including the 30 seconds jogging recovery between sprints) was 180'/min, and max was 192, my heart rate got up to at least 185 for every 30 second sprint.
Average heart rate for the 30 minutes of the interval workout (this is including the 30 seconds jogging recovery between sprints) was 180'/min, and max was 192, my heart rate got up to at least 185 for every 30 second sprint.
Wednesday Apr 29, 2009 #
running 42:51 [3] 7.5 km (5:43 / km) +190m 5:04 / km
ahr:171 max:186 shoes: Mizuno Wave Elixir 4
"Jogging" with Ines during our lunch break. We have a tendency to run fairly quickly when are are talking and then we notice that we are both gasping for air. Not the best thing for me to do before an interval workout this evening. ooops.
running intervals 59:25 11.7 km (5:05 / km) +65m 4:56 / km
ahr:185 max:193 shoes: Mizuno Wave Musha
Intervals in really cold rain. brrr. I wanted to do these on the track, but it was raining pretty hard and windy, so I moved them onto trails in the woods. It was much better that way.
Did 4min hard with 4' middle tempo x 4 times.
Didn't feel great or fast, but I have to be patient...
Did 4min hard with 4' middle tempo x 4 times.
Didn't feel great or fast, but I have to be patient...
Tuesday Apr 28, 2009 #
Note
(rest day)