Sunday, sunny Sunday!
Sunday, 24. February 2008, 17:57:17
Finally spring has come to Vienna, at least for some days! Today 17+, blue sky, bright sun - life's really ok! Today I had a long run on the program, this time at moderate puls with lots of hills. In the end some more than 2h, with 850m climbing, perfect. In the forrest you could smell spring all over and the first wild garlic and spring flowers have all ready found the way through the leaves. Even a little fox crossed my way, first time that has happend to me hier in Vienna! I ran a course partly new to me, mixing path and terrain running, running up on almost every hill that I could find. One of the hills is pretty similiar to the hills in Miskolc (WOC 2009), more stony than elsewhere in Vienna, so that one will be good for intervall sessions later on. It should also be a very nice area for downhill training, but in o-shoes. Running down this hill with running shoes made me feel a bit like Bambi on ice..
Of course I also ran up my CZE-hill..nasty, 165m steep climbing but oh so fun:) At least when your legs are ok. Listening to Green Day completed the fun, absolutely perfect music for this kind of climbing.
Rest of the week has been a bit up and down. Thursday I had some bigger stomach problems and I was still weak on Friday, which made me decide to leave out the intervall session, but I should be completely recovered by now. Rest of the week has been like this:
Monday: 10K, pace 4:40/km. Core strengthening. Feeling good.
Tuesday: 6K, pace 4:22-24/km (plan was 4:40, but somehow that did not work..) for 5K, then 1K in 3:45. Real fun, feeling strong.
Wednesday: slow run 25K, first 10K and last 5K in 5:15-25/km, the 10K in the middle in 4:50-53/km. I was running with a friend and of course we also had a good chat! Training made real fun. Core strengthening.
Thursday: rest due to stomach problems.
Friday: rest, wanting to get completely recovered.
Saturday: Morning: 10K, pace 4:40/km, stretching. Core strengthening. Feeling good again.
Noon: AWD-Cup, Weinberg, contour map. 5,1k/260m climb/20 controls, 58min. 2 small mistakes, 15 sec and 1 minute, for the rest very good technique training. Did not push to hard uphill and was really slow downhill, felt a bit uncoordinated there. Satiesfied.
Next week will be more or less like this one. Depending upon how weather is going to be, I will use the weekend either for cross-country skiing or o-trainings. This time of the year is high-season at work, lots of people hurting them selfs when they are skiing, which means long hours for me. That means I will take special care of regeneration this week, not doing much else than working, training, eating, sleeping. Hy, that sounds almost like training camp...if it wasn't for that working part..
Of course I also ran up my CZE-hill..nasty, 165m steep climbing but oh so fun:) At least when your legs are ok. Listening to Green Day completed the fun, absolutely perfect music for this kind of climbing.
Rest of the week has been a bit up and down. Thursday I had some bigger stomach problems and I was still weak on Friday, which made me decide to leave out the intervall session, but I should be completely recovered by now. Rest of the week has been like this:
Monday: 10K, pace 4:40/km. Core strengthening. Feeling good.
Tuesday: 6K, pace 4:22-24/km (plan was 4:40, but somehow that did not work..) for 5K, then 1K in 3:45. Real fun, feeling strong.
Wednesday: slow run 25K, first 10K and last 5K in 5:15-25/km, the 10K in the middle in 4:50-53/km. I was running with a friend and of course we also had a good chat! Training made real fun. Core strengthening.
Thursday: rest due to stomach problems.
Friday: rest, wanting to get completely recovered.
Saturday: Morning: 10K, pace 4:40/km, stretching. Core strengthening. Feeling good again.
Noon: AWD-Cup, Weinberg, contour map. 5,1k/260m climb/20 controls, 58min. 2 small mistakes, 15 sec and 1 minute, for the rest very good technique training. Did not push to hard uphill and was really slow downhill, felt a bit uncoordinated there. Satiesfied.
Next week will be more or less like this one. Depending upon how weather is going to be, I will use the weekend either for cross-country skiing or o-trainings. This time of the year is high-season at work, lots of people hurting them selfs when they are skiing, which means long hours for me. That means I will take special care of regeneration this week, not doing much else than working, training, eating, sleeping. Hy, that sounds almost like training camp...if it wasn't for that working part..
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