2011. március 23., szerda

Marathon training - WEEK 4

This week worked out more or less, although the long run had to be compromised a little as i had the race in FRA. But i guess the fact that i did it all while pretty sick makes it an ok achievement.

13.3 - 19.3     42 km planned / 41.5km done
13 SUN Pause /Alternativ training
Frankfurter LH Halbmarathon, 21km in 1:46, ttl 22 km incl warmup. Bad time due to illness and lungs full of schleim.
14 MON langer Lauf Dist: 25.6 km in 5:40 min/km
15 TUE Pause / Alternativ training
16 WED leichter Lauf Dist: 6.4 km in 5:40 min/km
9.5 km in 50 min, 5:14 min/km (ran home from work, took it easy as still sick and caughing)
17 THU Pause / Alternativ training
18 FRI Tempo- dauerlauf Dist: 9.6 km, inkl. Aufwärmen; 6.4 km in 4:48 min/km; Auslaufen
Alternativ training: 30 min strengthening (BBP)
19 SAT Pause / Alternativ training
10 km in 48min, 4:49 min/km. Intervals on the treadmill: 10 min warmup at 11.6km/h, then 5 units, each cons. of 3 min at 14.5km/h and 1 min jog at 10km/h, then 10 min cooldown at 11.6km/h, then 1.7 km at racepace 12.6km/h. After this 30 min workout with some additions to the regular routine such as leg presses and sideways torso-lifts.

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