Stefanie's

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941

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)

942

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)
943

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
944

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

945

Saturday, March 24th, 2012

(15min warm up)

  • 20min run
    stretch

  • 30min drills and strides

  • 15min plyometric jumps in sand pit

(15min biking)

946

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)

947

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…

948

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!

949

Yes… Or else you will end up like this:

endurance.jpg
endurance.jpg400×600 62.3 KB

950

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)

951

don’t forget to do your biking…

952

Is this sarcasm?

I don’t bike for the sake of training actually… it’s my means of transportation.

953

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)

954

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)

955

Saturday, April 7th

OFF (that was actually after 15 days of training in a row)
just
(10min + 10min biking)

956

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) =)

957

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)

958

Sunday, April 15th
(Orthodox Easter)
OFF

Monday, April 16th
feeling like crap
(10min biking)

  • 20min easy run
  • abs/lumbar/ good stretch
    1hr chat-reflecting about existential problems
    (10min biking)

Tuesday, April 17th
4am :stuck_out_tongue: :
EMS:

  • explosive strength hamstrings
  • active recovery hamstrings
  • strength quds
  • active recovery quads

(15min biking)

  • 15min warm up
    stretch, drill, stride
  • double leg hops upstairs: 6 x 25 hops, 5 x 25 hops, 5 x 25 hops
  • 1 x 300m @44.3 (i’ve sooo hit a wall)

Wednesday, April 18th
(10min biking)

  • 30min easy run
  • 6 x fast strides
    (10min biking)
959

What’s the plan from now on? Update. :slight_smile:

960

Thursday, April 19th
(15min biking)

Too cold for normal training (9 degrees), so we ran a ‘friendly race’ that was going on at the stadium, 3km long… :stuck_out_tongue:
My time: 11:26 (I didn’t kill myself. Just a bit of calf cramping in the end)

(15min biking)

Friday, April 20th

  • 25min very easy run

  • 30min drills on grass and strides

Saturday, April 21st, 2012

(15min biking)

cool down, stretching

(15min biking)

Nick, from the way things are looking, I’ll probably run my first race on May 4th? Then directly Greece 12-13 of May for the clubs championships.