Running:
8km - 44:00
Last tapering run before Frankfurt Marathon, last km fast (4:30). Feeling good; well as good as it gets at the end of a very long and quite hard season. Hamstring still not great, but it'll hold.
The strategy is to run the first 25km in 2:15 (5:24 min/km). If I feel good I'll speed up a bit to 5:12 min/km aiming at 3h45 (best case), if not I continue and hopefully get in under 3h50. If I hit the wall then hopefully I beat my PB from Berlin; if it gets even worse it doesn't really matter as long as I finish.
Body Composition - Pre Frankfurt Marathon
| Weight | 86.1kg |
| Body Fat | 16.5% (LA 16.6 RA 14.5 RL 13.8 LL 14.8, B 18.0) |
| Total Body Water | 58.6% |
| Muscle Mass | 68.4kg (LA 3.9 RA 4.0 RL 11.4 LL 11.0, B 38.1, 5) |
| Physique Rating | 6 |
| Basal Metabolic Rate | 2083 KJ |
| Metabolism Age | 26 |
| Bone Mass | 3.5kg |
| Resting Heart Rate | ?? |
28 Oct 2010
Back Training 60 minutes
Quite a good session. Decided not to go back to the spine session.
Quite a good session. Decided not to go back to the spine session.
26 Oct 2010
Swimming (Speed):
1000m - 30:00
Very easy swim session - a lot of talking between splits.
1000m - 30:00
Very easy swim session - a lot of talking between splits.
24 Oct 2010
Core: 30 minutes
My training plan says 3 hours easy on the bike. The weather says wet, cold and windy; just couldn't be bothered going outside. Winter just came 2 weeks too early.
My training plan says 3 hours easy on the bike. The weather says wet, cold and windy; just couldn't be bothered going outside. Winter just came 2 weeks too early.
23 Oct 2010
Running:
1:30 - 16.8km (Z1 - Z2)
Last longish test run before Frankfurt. Feel like I am running on 60% - hope it is just the usual tapering blues...
1:30 - 16.8km (Z1 - Z2)
Last longish test run before Frankfurt. Feel like I am running on 60% - hope it is just the usual tapering blues...
20 October 2010
Running:
30:00 - 5km
Easy run on a treadmill in hotel in Paris. Wanted to check out hamstring which feels much better.
30:00 - 5km
Easy run on a treadmill in hotel in Paris. Wanted to check out hamstring which feels much better.
19 Oct 2010
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...
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...
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