30 Apr 2006

Running:
20 Minutes Warm-Up
5000m - 23:57 (4:45, 4:50, 4:51, 4:47, 4:42)
5000m - 23:47 (4:42, 4:48, 4:46, 4:47, 4:44)
10 Minutes Cool Down

Good speed; there was room left, especially on the first leg.

28 Apr 2006

Running: 10.5km - 58:45
Easy recovery run. Half undulating course.

Also bought a Reebok gym ball (without the woman), so I can tackle pelvic tilts, torso stretches and abdominal crunches...

26 Apr 2006

Running:
30 minutes Warm Up
1000m (4:17) ++ 1000m (4:13) ++ 1000m (4:15) ++ 1000m (4:18) ++ 1000m (4:15)
10 minutes Cool Down

Back on the track

25 Apr 2006

Swimming: 1500m (40, 20)

23 Apr 2006

Running:
22.0km - 1:58:45

Constant speed; heart rate went up with distance.

20 Apr 2006

Running:
14.1km - 1:14:30

Same forest route as 2 days ago. 24 degrees. Very good!

18 Apr 2006

Running:
14.1km - 1:17:30

20 degrees and sunny.

17 Apr 2006

Swimming: 1000m (12, 8, 20)

Outdoor swimming pool!

Also had to climb 339 steps to the castle in Heidelberg...

15 Apr 2006

Running:
13.3km - 1:12

Nice run through Plankstadt forests...

13 Apr 2006

Running:
13.3km - 1:13:30

Easy run; very windy.

Podiatrist & Physio

Finally got measured properly by a podiatrist. Need custom-made orthotics due to front-foot pronation.

Also, core instability in my lower back; have to do various stupid-looking exercises for initially 3 months. And sit straight. And walk properly. And .... Looks like I am getting old...

11 Apr 2006

Running:
11.9km - 1:05:30

Easy run; pain unchanged.

Physio

Been to the physio today and was told that my body frame is asymetrical which causes pain in my but and shoulder. Require orthotics.

More physio (quite painful trigger point massage) needed over the next few weeks. At least I am able to train - less running, more cross-training.

07 Apr 2006

Swimming: 1000m (20, 12, 8)

05 Apr 2006

Running:
10.8 km - 59:00

Moderate speed, parts undulating.

Looks like my buttock injury is back. Very frustrating...

04 Apr 2006

Running:
4.2 km - 23:40 (easy)
3 * 360m Hill run (1:44, 1:46, 1:44)
5.0 km - 29:30 (easy)

I hate hill running!!!

02 Apr 2006

Running:
17.16km - 1:38

Recovery run in pooring rain (average HR of 149).

01 Apr 2006

Cycling:
31.0km - 1:22

First cycle in a very long time. Still quite cold & windy. Sour bum...