Core: 30 minutes
I had planned to go for an asy run, but my hamstring didn't feel good (andd it is freezing cold outside), so I did a core session instead. Let's hope the sensibility will pay off...
17 Oct 2010
Schönbuchlauf 25km - 2:03:47 [Certificate] [Results]
km 1: 5:19
km 2: 5:37
km 3: 4:46
km 4: 4:33
km 5: 4:42 - 24:57
km 6: 4:43
km 7: 4:48
km 8: 4:53
km 9: 4:54
km 10: 4:54 - 24:12
km 11: 4:49
km 12: 5:08
km 13: 5:08
km 14: 5:06
km 15: 5:27 - 25:38
km 16: 5:43
km 17: 4:45
km 18: 4:58
km 19: 5:11
km 20: 5:15 - 25:52
km 21: 4:26
km 22: 4:25
km 23: 4:42
km 24: 4:40
km 25: 4:32 -22:45
M40: 58 (121)
Total: 233 (655)
It was 5 degrees at the start, so long sleeves and tights it was. Heart rate was quite high at the start which wasn't helped by a hill after 3 minutes. Had a mini AF thereafter and was struggling the next 10km which were all down-hill. As soon as the uphill started, I was fine and overtook half the field. Good time in the end, given the undulating course, the rough ground and the freezing cold. A bit confused about the A, but optimistic about Frankfurt. Tapering time...
km 1: 5:19
km 2: 5:37
km 3: 4:46
km 4: 4:33
km 5: 4:42 - 24:57
km 6: 4:43
km 7: 4:48
km 8: 4:53
km 9: 4:54
km 10: 4:54 - 24:12
km 11: 4:49
km 12: 5:08
km 13: 5:08
km 14: 5:06
km 15: 5:27 - 25:38
km 16: 5:43
km 17: 4:45
km 18: 4:58
km 19: 5:11
km 20: 5:15 - 25:52
km 21: 4:26
km 22: 4:25
km 23: 4:42
km 24: 4:40
km 25: 4:32 -22:45
M40: 58 (121)
Total: 233 (655)
It was 5 degrees at the start, so long sleeves and tights it was. Heart rate was quite high at the start which wasn't helped by a hill after 3 minutes. Had a mini AF thereafter and was struggling the next 10km which were all down-hill. As soon as the uphill started, I was fine and overtook half the field. Good time in the end, given the undulating course, the rough ground and the freezing cold. A bit confused about the A, but optimistic about Frankfurt. Tapering time...
16 Oct 2010
Bike:
75km - 2:40 (90m / ??rpm / 28.2kmh / ???bpm)
Ride was supposed to be 3 hours, but couldn't cope being out there in the cold, wet and wind.
75km - 2:40 (90m / ??rpm / 28.2kmh / ???bpm)
Ride was supposed to be 3 hours, but couldn't cope being out there in the cold, wet and wind.
15 Oct 2010
Spine Training: 60 minutes
Running:
12km - 1:05 (Z1 - Z2)
Good, undulating run. Autumn is here.
Running:
12km - 1:05 (Z1 - Z2)
Good, undulating run. Autumn is here.
13 Oct 2010
Running:
60:00 - 11.3km (Z1 - Z3)
Nice run in Greenwich Park which is far hillier than I expected. Hamstring not great.
Note for the German readrs: It is 'Grenitsch', not 'Grienwhitsch' ;-)
60:00 - 11.3km (Z1 - Z3)
Nice run in Greenwich Park which is far hillier than I expected. Hamstring not great.
Note for the German readrs: It is 'Grenitsch', not 'Grienwhitsch' ;-)
10 Oct 2010
Bike:
100km - 3:27 (250m / 82rpm / 28.8kmh / 128bpm)
First long bike ride in quite some time. Rather tedious at times, but ok.
100km - 3:27 (250m / 82rpm / 28.8kmh / 128bpm)
First long bike ride in quite some time. Rather tedious at times, but ok.
09 Oct 2010
Bike:
50km - 1:45 (60m / 78rpm / 28.4kmh / 108bpm)
Running:
20km - 1:44 (Z1-Z4)
Very easy bike ride, followed by quite a good and controlled run. Did get some stomach problems after an hour on the run, so needed an unplanned stop at the local athletics stadium - maybe those gels aren't right after all?
50km - 1:45 (60m / 78rpm / 28.4kmh / 108bpm)
Running:
20km - 1:44 (Z1-Z4)
Very easy bike ride, followed by quite a good and controlled run. Did get some stomach problems after an hour on the run, so needed an unplanned stop at the local athletics stadium - maybe those gels aren't right after all?
08 Oct 2010
Spine Training 60 minutes
First session of spine training class. Quite good, apart from being the only male...
First session of spine training class. Quite good, apart from being the only male...
07 Oct 2010
Back Training 60 minutes
First hour of back training in an organised group. Targetted at a slightly older generation, but good exercises nevertheless.
First hour of back training in an organised group. Targetted at a slightly older generation, but good exercises nevertheless.
06 Oct 2010
Running:
2:15 - 25.2km (Z1 - Z2)
Good test run, but hamstring wasn't great afterwards. Would need to do another 17km in 1:30 - hmmm..
Ran in new shoes. Sticking with the Brooks Racer ST4. Unfortunately, this year's model comes in bright yellow - not sure if my image consultant would approve with that. Also, need yet another half size bigger than last year. Either my feet keep growing or Brooks shoes get smaller every year. Start on a 45 3 years ago and am now at 46 1/2!?
2:15 - 25.2km (Z1 - Z2)
Good test run, but hamstring wasn't great afterwards. Would need to do another 17km in 1:30 - hmmm..
Ran in new shoes. Sticking with the Brooks Racer ST4. Unfortunately, this year's model comes in bright yellow - not sure if my image consultant would approve with that. Also, need yet another half size bigger than last year. Either my feet keep growing or Brooks shoes get smaller every year. Start on a 45 3 years ago and am now at 46 1/2!?
05 Oct 2010
Running:
10.5km - 57:00
Easy undulating run. Feeling much better, even though half a back tooth has broken off.
Swimming:
1600m - 45:00
First indoor session after the summer. Definitely prefer the outdoors...
10.5km - 57:00
Easy undulating run. Feeling much better, even though half a back tooth has broken off.
Swimming:
1600m - 45:00
First indoor session after the summer. Definitely prefer the outdoors...
03 Oct 2010
Bike:
48.5km - 1:37 (80m / 81rpm / 30.1kmh / 118bpm)
Running:
17km - 1:30 (Z1-Z3)
Very easy bike ride, first in over 3 weeks. The intention was to run 90 minutes easy, mimicking a long run (which I won't be able to do before Frankfurt) without the strain on the body. Strangely, this was quite hard from 45 minutes on. Maybe driving for over 10 hours the day before didn't help. Got quite sick afterwards. Slightly confused.
48.5km - 1:37 (80m / 81rpm / 30.1kmh / 118bpm)
Running:
17km - 1:30 (Z1-Z3)
Very easy bike ride, first in over 3 weeks. The intention was to run 90 minutes easy, mimicking a long run (which I won't be able to do before Frankfurt) without the strain on the body. Strangely, this was quite hard from 45 minutes on. Maybe driving for over 10 hours the day before didn't help. Got quite sick afterwards. Slightly confused.
30 Sep 2010
Running:
1:15 - 15km
10 minutes easy
12km - 57:00 (Z2-Z3)
Rest easy barefood on grass
Very good run in Elba. Fast test on a running track. Quite promising.
Dropped my Garmin on the tiled floor which caused the glass to break. Not so promising...
1:15 - 15km
10 minutes easy
12km - 57:00 (Z2-Z3)
Rest easy barefood on grass
Very good run in Elba. Fast test on a running track. Quite promising.
Dropped my Garmin on the tiled floor which caused the glass to break. Not so promising...
28 Sep 2010
Running:
8.5km - 48:00
Early morning run with a couple of sprints towards the end to loosen legs.
Core: 30 minutes
8.5km - 48:00
Early morning run with a couple of sprints towards the end to loosen legs.
Core: 30 minutes
26 Sep 2010
Running:
2:00 - 21.4km (Z1 - Z2)
Longest run since Roth. Undulating and very windy all the way.
2:00 - 21.4km (Z1 - Z2)
Longest run since Roth. Undulating and very windy all the way.
25 Sep 2010
Running:
10km - 55:00
3km easy / undulating
5 * 400m hard, mostly uphill into head wind / 400m jog downhill
3km easy / undulating
10km - 55:00
3km easy / undulating
5 * 400m hard, mostly uphill into head wind / 400m jog downhill
3km easy / undulating
23 Sep 2010
Core: 45 minutes
Running:
1:35 - 17.3km
Easy to moderate and undulating run. Starting to get the grasp of Ceosican hills...
Running:
1:35 - 17.3km
Easy to moderate and undulating run. Starting to get the grasp of Ceosican hills...
21 Sep 2010
Core: 30 minutes
First session - very, very stiff...
Running:
1:15 - 13.9km
Moderate and undulating run. Very scenic.
First session - very, very stiff...
Running:
1:15 - 13.9km
Moderate and undulating run. Very scenic.
19 Sep 2010
Running:
60:00 - 11.1 km
First holiday run in Corsica. 3.5km uphill alongside a busy road as I trusted female instructions...
60:00 - 11.1 km
First holiday run in Corsica. 3.5km uphill alongside a busy road as I trusted female instructions...
16 Sep 2010
Running:
12km - 1:04
Easay / moderate run in a small park in Essen. Hamstring not great.
12km - 1:04
Easay / moderate run in a small park in Essen. Hamstring not great.
14 Sep 2010
Running:
10.65km - 58:00
Easy run alongside the River Lagan and through Ormeagh Park. Good to be bakc in very windy Belfast for a couple of days.
10.65km - 58:00
Easy run alongside the River Lagan and through Ormeagh Park. Good to be bakc in very windy Belfast for a couple of days.
Physio & Massage
Back in Belfast for a couple of days so I had a good physion session in the morning (hamstring and back as usual) at Belfast Physio and a massage in the evening to get rid of all the lactic acid floating around in my body.
11 Sep 2010
Bike:
30.0km - 1:04 (40m / ??rpm / 28.1kmh / ???bpm)
Easy bike ride with Cube. Legs still feel like jelly.
30.0km - 1:04 (40m / ??rpm / 28.1kmh / ???bpm)
Easy bike ride with Cube. Legs still feel like jelly.
10 Sep 2010
Swim:
45:00 - 1500m
Last outdoor swim in 50m pool for this season. Still tired from Sunday.
45:00 - 1500m
Last outdoor swim in 50m pool for this season. Still tired from Sunday.
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