2011. március 16., szerda

Marathon training - WEEK 3

This week i wont be able to do the long run because i am trying to save my strength for sunday the 13th of March when i run the halfmarathon in FRA! But this is alright as i got my period (after 5 months) for real and i am a complete wreck. But i really dont even mind. I will just run as much as i can without losing energy and next week i get back on track. I have outdone myself last week anyway.

6.3 - 12.3    38 km planned - 14.2 completed

06 SUN Pause /Alternativ training
07 MON langer Lauf Dist: 22.4 km in 5:40 min/km
5 km in 05:06 min/km (morning run to work, halfway)
08 TUE Pause / Alternativ training
09 WED leichter Lauf Dist: 8 km in 5:40 min/km
9.2 in 4:56 min/km
speedwork on the treadmill: 2km warmup at 11.6 km/h, 5.5 km race pace at 12.6-7-8 km/h, 2 km cooldown at 11.6. I was extremely weak (1st day of the period) so i did fine for that. 25 min workout afterwards.
10 THU Pause / Alternativ training
11 FRI Tempo- dauerlauf Dist: 8 km, inkl.Aufwärmen; 4.8 km in 4:45 min/km; Auslaufen
Pause. I really wanted to go out for one more session but sickness and weakness put me off of my feet against all my best intentions.
12 SAT Pause / Alternativ training

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