Stefanie's

Sunday, March 11th, 2012

Went to my teammate’s x-country competition once more. I loveee watching these. Especially when my teammate comes first :wink: (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)

  • 40min progressive run

(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)

Sunday, March 18th, 2012

(15min biking)

  • 50min easyyy run (feeling destroyeddddd from the day before)

  • abdominals/lumbar and good stretch

(15min biking)

  • disco dancing :slight_smile: (suddenly in my life since this fall, I am able to dance well)

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)

  • 20min run
    stretch

  • 30min drills and strides

  • 15min plyometric jumps in sand pit

(15min biking)

Sunday, March 25th, 2012

(10min biking)

  • 5min warm up, 5km run (down to 4:20 per km) and 5min cool down

  • Gym: squats and squat jumps

  • 1km (treadmill) @ 4.00 per km down to 3.45 per km

  • stretching, abs and lumbar

(10min biking)

Monday, March 26th, 2012

(10min biking)

  • 10min warm up + ~6km (@4.50, 4.45, down to 4.13 per km) , + 15min cool down

  • stretching, abs and lumbar

SPA

  • sauna - hydromassage - sauna (cold showers between)

(10min 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)

  • 30min swimming

  • 1hr SPA and ponder-chatting

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)

  • Long warm up, good stretch

  • Drilling day and plyos and a few strides

(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)

  • 30min run
    (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)

  • 20min warm up
  • strides

(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)