2011. március 9., szerda

Marathon Training - WEEK 1

So it finally officially started! This week i got off on the wrong foot on account of my b-day trip and because i absolutely had to run on my birthday but had little time for it. But then it got worse because i went home for the end of the week and just couldn't get the long run in. I dont think i did too bad tho, i substituted it with two VERY demanding hillruns with T. Especially the first one, altho only 12 km sth felt more difficult than some of the long runs on the treadmill lately.  So lets see:

20.2 - 26.2
34 km planned - 35.3 km actual

20. SUN Pause /Alternativ training
21. MON langer Lauf Dist: 16 km in 5:40 min/km
8 km in 5:25 min/km in Karlovy Vary early in the morning
22. TUE Pause /Alternativ training
23. WED leichter Lauf Dist: 9.6 km in 5:40 min/km
instead i did 10 km speedwork on the treadmill in 4:49 min/km(10 min warmup 5:15 min/km - 5 interval units 3min-1min 3x15km/h-2x14.5 km/h - 10min cooldown  5:15 min/km - 18 min at race speed 12.5 - 6 min cooldown.)
24. THU Pause /Alternativ training
instead i ran 5.1 km in 04:51 min/km to work (nightshift) in extreme cold conditions.
25. FRI Tempo-dauerlauf Dist: 8 km, inkl. Aufwärmen; 4.8 km in 4:45 min/km; Auslaufen
Pause instead
26. SAT Pause /Alternativtraining
Instead i did a longer hilly run, very challenging, 12.2 km in 5:55 min/km

Nincsenek megjegyzések:

Megjegyzés küldése