Welcome to my blog for long-distance running!

If you have visited this blog, chances are, you are a passionate runner, just like me!

In this blog you will find my every-day training regime, including running sessions, biking, callisthenics, preparation for particular races.

Any thoughts, ideas or well-intended and constructive criticism are welcome.

Montag, 7. März 2011

tripple row

On Thursday I rested in the sauna (and in some shops later on!). And then came a tripple row of training:
1. Friday: 20km cycling, resistance 8, 42min; on the treadmill: 2min walk; 16min run @ 10.3km/hr, inclination 1; 1min walk; 18min run @ 10.4km/hr, inclination 1.5; 1min walk; 22min run @ 10.6km/hr, inclination 1.5; 1min walk; 12min run @ 10.6km/hr, inclination 1.5. In total 12km, 1:12. 20min abs. 6km cycling, resistance 8. 1hr body pump class; 11km cycling, resistance 8; sauna.
2. Saturday: 22km cycling, resistance 8, 43min; on the treadmill: 2min walk; 5km run @ 10.3km/hr, inclination 1.5; 1min walk; 5km run @ 10.6km/hr, inclination 1.5; 1min walk; 3km run @ 10.8km/hr, inclination 2. Total 13km in 1:15. 10min stretching; 30min weight lifting; 10km cycling, resistance 8; sauna; 1.4km swim; sauna.
Sunday: sauna; 3km swim; sauna; 19km cycling, resistance 8, 40min; 1hr body pump class; 21km cycling, last 1km resistance 9, 43min; shower.

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