Sunday, March 11th, 2012
Went to my teammate’s x-country competition once more. I loveee watching these. Especially when my teammate comes first 
(4km)
I also love watching the 8 year olds run these… !!!
- 35min progressive easy run at night, with 5min cool down
EMS: (strength session no. 5)
- strength and resistance on hamstrings
- active recovery on hamstrings
- relaxing massage on calves
Monday, March 12th, 2012
(15min biking)
40min progressive run (strenuous…)
half hour abdominals/ lumbar and stretching
(15min biking)
Tuesday, March 13th, 2012
(15min biking)
- 15min warm up
stretch, drill, stride
track work:
- 200, 150, 200, 150, 200, 150 (w/~2:15’ recoveries) @ 29(mid), 21(low), 30(low), 21(high),28(high),21(mid)
cool down
(15min biking)
evening:
(15min biking)
- 1+ hour of muay thai at the gym. I paralyzed my right arm (outside, above the elbow) by receiving a false block (by my track-teammate… Our coach should be thrilled when he sees the bruise on Thursday!) . I’m in too much pain now =//// Seriously. Ahh… =SSSSSS
(15min biking)
ouch… even typing hurtsssssss
Wednesday, March 14th, 2012
(15min biking)
(15min biking)
Thursday, March 15th, 2012
morning:
(15min biking)
Due to last-minute notification about an earlier training time, biking, warming up and strides was so fast , I thought I had already trained by the time they were all over… pfeeew… (no breaks whatsoever)
-
15min run, super quick stretch, super quick strides
-
500m @ 1:24 (with an almost-stop before the last 100m, due to some stupid youngsters not knowing what they were doing during gym-class.
(6’rest)
-
300m @ 46.3
(5:30’ rest)
-
200m @ low 29 (aiii… )
(15min biking)
evening:
EMS: (strength session no. 6)
- explosive strength and resistance on hamstrings
- active recovery on hamstrings
- relaxing massage on calves
- relaxing massage on quads
Friday, March 16th, 2012
morning:
abdominals (300)
EMS:
- 2 x active recovery on quads
evening:
(15min biking)
- 20min warm up
- 37min @ average 4:33 per km
- 10min cool down
(15min biking)
New color-drawing (practically incomplete, but I think it covers me …)
http://a2.sphotos.ak.fbcdn.net/hphotos-ak-ash4/429661_273906526018578_193240590751839_611493_1118332347_n.jpg
Saturday, March 17th, 2012
(15min biking)
- 15min warm up run, stretch, drill, stride
(humid and chilly weather, with slight head-wind)
- 5 x 100s @13 (mid-high) range, walk back recoveries
(5min rest)
- 5 x 60s @ mid-low 8s (from 8.5 to 8.07)
(5min rest)
- 1 x 300m @ 43.5 (yipee, fastest this season)
(15min biking)
Monday, March 19th, 2012
(15min biking)
-
upper body circuit
-
abs/ lumbar/ stretching
SPA: sauna - sauna - hamam (cold showers between)
Tuesday, March 20th, 2012
(15min biking)
-
15min warm up
stretch, drill, stride
-
6 x 150m (2:10 rests) @ 20.5, 20.5, 20.9, 20.8, 20.8, 21.4 (liver pain before the last… ouch)
cool down
(15min biking)
evening:
- 30min easy run
- 4 x 100m strides (grass)
cool down
abdominals
EMS:
- hamstrings explosive strength + resistance (strength session #7)
- hamstrings active recovery
- calves relaxing massage
Wednesday, March 21st, 2012
(15min biking)
- 10min warm up + 7.5km run (up to 4.20per km) [short stop]
- 1km easy running
- 10min cool down
(feeling destroyed - but in a ‘good’ way)
(15min biking)
Thursday, March 22nd, 2012
(15min biking)
(15min biking)
OFF from structured training
night EMS:
- active recovery on hamstrings
- relaxing massage on calves
Friday, March 23rd, 2012
(15min biking)
- 2800m warm up, stretch, drill, stride
target training: 400m easy@max 1:10, 300m@45, 200m whatever comes out
outcome:
- 400m @66" pretty easy and no lactic whatsoever
(8min rest)
- 300m @44.3"
(10min rest)
- 200m @27.xx (don’t remember what the coach told me)
[I don’t know why, but I feel disappointed. Perhaps because my training partner had a more “impressive” training than me =/ ]
cool down
(15min biking)
evening:
- 30min easy run
- 20min drilling and striding on grass
light jog back home
now I should do EMS strength session, but it’s too late, and I’ll do it tomorrow or Sunday. Next hard training should be on Tuesday.
Sad =(
I made a graphic collage of my artwork today (in like 15’). This is what came out:
http://a7.sphotos.ak.fbcdn.net/hphotos-ak-ash3/531924_278049832270914_193240590751839_621496_1198590589_n.jpg
Saturday, March 24th, 2012
(15min warm up)
(15min biking)
Tuesday, March 27th, 2012
morning abs
(15min biking)
17min warm up, stretch, drill, stride
(tired feeling…)
- 5 x 80m all under 11 (10.9, 10.8, 10.5, 10.9, 10.7)
(8min rest)
- 5 x 60m all low 8s
(5min rest)
dead by now
- 200m @ 27.8 feeling like crap
long stretch
(15min biking)
home-abdominals
evening:
- 30min run
- 10min drills on grass
cool down
I should EMS now, which I have neglected, but I think I’ll call this an EMS-recovery week (no strength sessions, perhaps I’ll re-start on Thursday)
A bit nervous for Friday’s PhD Defense. Ai aii…
Don’t you think you should progressively start cutting down on the long runs? Or keep them at 15 to 20 min maximum? Start saving some energy for the more specific track work…
Good luck on Friday, although I am positive you need none of it! You know your stuff… All the best!
Yes… Or else you will end up like this:
Friday, March 30th, 2012
(15min biking)
(15min biking)
(15min biking)
PhD… CHECK !!! =))))
(I think I know what it feels like to be on cocaine… the feeling of ‘feeling high’ and ‘slightly confused’, and ‘surrealistic’. )
(15min biking)
Evening:
(10min biking)
30min easy run
stretch, abdominals, lumbar
(10min biking)
Saturday, March 31st, 2012
(15min biking)
- 15min warm up
stretch, drill, stride
(windy…)
- 300m (100m walk/1:15’), 200m (100m walk), 300m (100m walk), 200m [@49, 30, 51, 29]
(15min biking)
Sunday, April 1st (happy month), 2012
Melancholic half day ! Would have been a day off (completely).
Then my teammate called, and:
(10min biking)
For a very few people that I whole-heartedly appreciate, I wish I could make miracles happen, so they would be happier… !!
(10min biking)
don’t forget to do your biking…
Is this sarcasm?
I don’t bike for the sake of training actually… it’s my means of transportation.
Monday, April 2nd, 2012
morning easy session:
- 10min warm up
stretching
- 20min running
stretching
- 20min drills and strides on grass
abdominals
EMS:
- active recovery on hamstrings
- relaxing massage on calves
evening:
(10min biking)
- 40min run (20min easy progressively to 4.30/km and for the last 20min from 4.30/km down to 4.10/km)
stretching
(10min biking)
Tuesday, April 3rd, 2012
(humid, chilly and windy…)
(15min biking)
-
20min warm up
stretch, drill, stride
-
5 x 80m w/head wind @11.1" down to 10.7" (walk back recoveries)
(5min rest)
-
5 x 60m @ 8.3, 8.3, 8.3, 8.0., 8.1
(8min rest)
-
1 x 400m @ 61" (30+31 splits). I’d say comfortable and no lactic acid.
cool down
(15min biking)
Wednesday, April 4th, 2012
(10min biking)
- 25min run + 3 x strides
- abdominals/lumbar/stretch
SPA: sauna-sauna-hamam (cold baths between)
(10min biking)
Thursday, April 5th, 2012
(15min biking)
-
Warm up, stretch, drill, stride
-
5 x 200m w/3min rests. (asked to go 33-34 and progress to 30 for the 4th and then ‘all-out’ for the last), but went 30,32,31,30,29
cool down, stretch
(15min biking)
Friday, April 6th, 2012
(15min biking)
(15min biking)
evening:
(10min biking)
- Long warm up, stretch
- Strength (upper body and leg press)
- Abdominals/lumbar
Half hour spa (sauna-sauna-hamam) cold baths between
(10min biking)
Saturday, April 7th
OFF (that was actually after 15 days of training in a row)
just
(10min + 10min biking)
Sunday, April 8th
(10min biking)
Monday, April 9th
morning: 20min run and drills
(10min biking)
evening: 35min run, abdominals, lumbar, stretching
(10min biking)
Tuesday, April 10th
morning:
(15min biking)
-
15min warm up, stretch, drill, stride
-
5 x 80m, walk back recoveries (@low 11s w/ head wind)
(6min rest)
-
5 x 60m, walk back recoveries (@low 8s)
(8min rest)
-
1 x300m @ 44.8
Annoyed with training. I need to find my own solutions.
(15min biking)
My solution… :
Evening EMS (starting a new cycle; strength session no.1)
- explosive strength hamstrings
- resistance hamstrings
- active recovery hamstrings
- relaxing massage calves
Wednesday, April 11th
(10min biking)
- run: 12min warm up + 24min @4.30/km
- 6 x 100m @14 (100m walk recoveries)
10min cool down
long stretch, abdominals and lumbar
Spa: (sauna-sauna-hamam) +cold in-between shower/baths
(10min biking)
Waiting for my training partner to come back from Easter vacation, so he can help me resolve my life at this period. (in all aspects) =)
Thursday, April 12th
(10min biking)
(10min biking)
EMS
- hamstrings active recovery
- calves relaxing massage
Friday, April 13th
(15min biking)
- 15min warm up
stretch, drill, stride
(15d Celsius)
- 4 x 150m walk back recoveries @21.6, 21.5, 21.4, 21.4), 5min break
- 1 x 150m @ 20.5
(Dear God, when will the speed come?)
(15min biking)
EMS:
- explosive strength hamstrings (strength session no. 2)
- relaxing massage hamstrings
I love good steak.
Saturday April 14th
(10min biking)
-
20min warm up
-
Weights (squats, squat jumps, pull ups, dips)
-
30min drills + plyos on the fighting mats (barefoot). Wonderful. (p.s. raining these days).
(10min biking)
(suddenly in my life since this fall, I am able to dance well)
