Saturday, 1 August 2015

July 2015 - Training recap

Holidays time!July has been quite easy. "Only" a tough, hilly race: the terrible Nordberliner Zugspitzlauf, a wonderful mix of up- and downhills in a lovely park (GPS here and a couple of pictures below). I managed to lower again my PB (49:10 in 2013, 46:00 in 2014 and 44:55 in 2015) and to receive back a solid hill session. After that it has been all about congresses (International Society of Biomechanics in Glasgow) and holidays. In August I'll start again with some mileage and very few sessions on the track.

Pushing but smiling! © 2014 Teamwork Sport + Events e.V.

Quite happy that the uphill is over. © 2014 Teamwork Sport + Events e.V.

Fighting hard downhill for the 6th place. © 2014 Teamwork Sport + Events e.V.

As usual, you can see all my training sessions details on the SportTracks mobi service.
Here the diary entries for the past June:

We 01/07/2015 Slow 30'.
Th 02/07/2015 Easy 15', 20' jog, 35' XC, CD.
Fr 03/07/2015 Arms, legs and core strength.
Sa 04/07/2015 Easy 10', 10' XC, CD. Easy, hilly, 25'. Core strength.
Su 05/07/2015 30' XC.
Mo 06/07/2015 Easy 30' with some progression, CD.
Tu 07/07/2015 Easy 20', 2 strides, 8x100 m steep trail uphill reps (downhill jog rest), CD.
We 08/07/2015 Off. Trip.
Th 09/07/2015 Off.
Fr 10/07/2015 RACE: 12 km (Nordberliner Zugspitzlauf - Berlin).
Sa 11/07/2015 Easy 40' with 1x800 m float.
Su 12/07/2015 Easy 20'. 15'.
Mo 13/07/2015 Easy, hilly, 55'.
Tu 14/07/2015 Easy, hilly, 20'.
We 15/07/2015 Off.
Th 16/07/2015 Slow 35'.
Fr 17/07/2015 Off.
Sa 18/07/2015 Hilly 35' with some XC sections. Hiking in Unst, Shetland.
Su 19/07/2015 Hilly 60'. Hiking in Unst, Shetland.
Mo 20/07/2015 Hiking in Fetlar, Shetland. Hiking in Fetlar, Shetland.
Tu 21/07/2015 Hiking in Whalshay, Shetland. Hiking in Whalshay, Shetland.
We 22/07/2015 Hiking in Walls, Shetland. Hiking in Walls, Shetland.
Th 23/07/2015 Hiking in Sumburgh, Shetland.
Fr 24/07/2015 Hiking in Sumburgh, Shetland. Hiking in Sumburgh, Shetland.
Sa 25/07/2015 Hiking in Sumburgh, Shetland.
Su 26/07/2015 Off. Trip.
Mo 27/07/2015 Off. Trip.
Tu 28/07/2015 Easy 50'.
We 29/07/2015 Easy 45'.
Th 30/07/2015 Easy 25', 2 strides, 3x200 m uphill strides, CD.

Fr 31/07/2015 Off. Trip.

--

Wednesday, 1 July 2015

June 2015 - Training recap

Finally I did it! The amazing Sparkassen Gala meeting gifted me with my first sub-10, 9:58.22 to be accurate. Given the high level of the field I had to run most of the race alone (finishing last, even if a slower competitor dropped out). But the crazy support of the LG Nord Berlin team, and particularly of the chairman Klaus Brill, injected me with a fair amount of motivation. Keeping the pace appeared incredibly easy and I have been confident almost all the race that I could do it. The splits revealed a solid sequence with 3:15/3:22/3:21, with a quite relaxed second km.
Perspectives now clearly changed. Translating a difficult target into reality gives you the chance of looking at things differently. Now I'll slow down a bit, aiming to increase the mileage from the second half of August focusing on preparing some longer stuff before the exciting winter season.

A crowded start in Regensburg.

Towards PB...and beyond!

As usual, you can see all my training sessions details on the SportTracks mobi service.
Here the diary entries for the past June:

Mo 01/06/2015 25' progression, 4x100 m strides (100 m jog rest).
Tu 02/06/2015 Easy 30'.
We 03/06/2015 Off.
Th 04/06/2015 Slow 25' with some hurdles and strides, stretching.
Fr 05/06/2015 RACE: 3000 m SC (Sparkassen Gala Laufnacht - Regensburg).
Sa 06/06/2015 Off.
Su 07/06/2015 Arms and core strength. 50' with 30' XC.
Mo 08/06/2015 Easy 50' with some progression.
Tu 09/06/2015 Off.
We 10/06/2015 15', 3x(30-60-90-60", same time jog rest), CD.
Th 11/06/2015 Slow 40'.
Fr 12/06/2015 Easy 30'.
Sa 13/06/2015 170' sailing (Flying Cruiser).
Su 14/06/2015 110' sailing (Laser Bahia).
Mo 15/06/2015 Easy 50'.
Tu 16/06/2015 Easy 25', 2 strides on grass, 2x150 m strides, 1x1000 m in 2'58", 4' walk rest, 1x2000 m in 6'27", 4' walk rest, 3x400 m in 70" (200 m jog rest), CD.
We 17/06/2015 Slow 30', legs, arms and core strength.
Th 18/06/2015 Easy 40'.
Fr 19/06/2015 Slow 20' with some random strides.
Sa 20/06/2015 RACE: 5000 m (NDM Göttingen).
Su 21/06/2015 Easy 20', 2 strides, 5x200 m uphill strides (downhill jog rest), CD. 50' jog.
Mo 22/06/2015 Slow 30'.
Tu 23/06/2015 30' progression, 5x100 m strides (100 m jog rest), CD.
We 24/06/2015 RACE: 5 km road (16. Berliner Wasserbetriebe 5 x 5 km TEAM-Staffel, Day 1).
Th 25/06/2015 RACE: 5 km road (16. Berliner Wasserbetriebe 5 x 5 km TEAM-Staffel, Day 2).
Fr 26/06/2015 Off.
Sa 27/06/2015 60' easy MTB.
Su 28/06/2015 Easy 20', 2 strides on grass, 3x300 m (48"3-46"6-45"3, 100 m jog rest), easy 3x200 m (200 m jog rest), CD. Easy 40'.
Mo 29/06/2015 50'.
Tu 30/06/2015 Easy 25', 3 diagonal strides on grass, 1x400 m (57"8), 6' walk rest, 300-200-100 m (43"5-31"0-13"8, 200 m jog rest), 6' walk rest, 6 diagonal stride on grass, CD.

--

Monday, 1 June 2015

May 2015 - Training recap

Well, it seems that the hard work starts paying off! After a couple of races without any particular target (a 3000 m SC, a 3000 m flat and a 1500 m), I traveled to Zeven with a high dose of motivation. The 34th Pfingstsportfest was promising a very variegated field, potentially giving a lot of athletes the opportunity to find their pace. I planned 3:20/3:25/all-out for the three km splits in order to attack the 10-minutes wall. I ran 3:18/3:26/3:20, finishing in 10:04.82 (PB of over 10 seconds). Now I can't wait to write a "nine" in front of my PB!

The beautiful track in Zeven during the 34th Pfingstsportfest 2015.
Results of the 3000 m SC race.
As usual, you can see all my training sessions details on the SportTracks mobi service.

Here the diary entries for the past May:

Fr 01/05/2015 65' sailing. Easy 20' with random hurdles.
Sa 02/05/2015 80' sailing. 90' sailing.
Su 03/05/2015 110' sailing. 90' sailing.
Mo 04/05/2015 Legs and core strength.
Tu 05/05/2015 Easy 25', running drills, 2 strides on grass, easy 2x150 m, 2x1000 m with 5 hurdles/lap (3'22"-3'25", 200 m jog rest), 6' walk rest, 2x400 m with 5 hurdles (73"-76", 200 m jog rest), 6' walk rest, 2x200 m with 4 hurdles (34"-35", 200 m jog rest), 4 diagonal strides on grass, CD.
We 06/05/2015 Easy 30'.
Th 07/05/2015 Easy 20', 2 strides, 5x300 m on grass (100 m jog rest), 5x100 m strides (100 m jog rest), CD.
Fr 08/05/2015 Slow 30'.
Sa 09/05/2015 RACE: 3000 m SC (open Kreismeisterschaften - Hildesheim).
Su 10/05/2015 Easy 20', 2 strides, 3x300 m with 16 hurdles each (100 m jog rest), CD.
Mo 11/05/2015 25' progression, running drills, 2 strides on grass, 2x150 m strides, 1x400 m (57"5), 8' walk rest, 3x300 m (50"5-48"9-46"6, 100 m jog rest), 4-10-6 hurdles on grass (4 hurdles/lap, 1/2 lap jog rest), 4 diagonal strides on grass, CD.
Tu 12/05/2015 Easy 40'.
We 13/05/2015 Slow 30'.
Th 14/05/2015 RACE: 3000 m (8. Berliner Läufermeeting - Krumme-Strecken). 100' sailing.
Fr 15/05/2015 Easy 30'.
Sa 16/05/2015 RACE: 1500 m (3. Spandauer Läuferpokal in Berlin). 95' sailing.
Su 17/05/2015 95' sailing.
Mo 18/05/2015 Core, legs and arms strength. Easy 40'.
Tu 19/05/2015 Easy 20', running drills, 2 strides on grass, 2x150 m strides, 1x600 m (1'32"9), 8' walk rest, 3x300 m (48"1-46"8-46"5, 100 m jog rest), 8' walk rest, 2+2+1 laps on grass with 4 hurdles/lap, CD.
We 20/05/2015 Slow 30'.
Th 21/05/2015 Easy 20', 2 strides on grass, 5x200 m on grass (200 m jog rest), slow 15'.
Fr 22/05/2015 Off.
Sa 23/05/2015 Slow 30' with 3x300 m (16 hurdles each, 100 m jog rest).
Su 24/05/2015 RACE: 3000 m SC (34. Pfingstsportfest der LAV Zeven and NDM Hindernis - Zeven).
Mo 25/05/2015 115' sailing.
Tu 26/05/2015 Off.
We 27/05/2015 Arms and core strength. 25' (20' progression + easy 5'), 2 strides on grass, 2x150 m strides, 1x400 m (57"3), 6' walk rest, 6x200 m with 5 hurdles (200 m jog rest), 6 diagonal stride on grass, CD.
Th 28/05/2015 Easy 40' with some progression.
Fr 29/05/2015 Easy 20', 2 strides, 4x150 m uphill reps (downhill jog rest), 3' walk rest, 3x150 m strides, CD. 125' sailing.
Sa 30/05/2015 Easy 20', 2 strides, 6x200 m with 11 hurdles each (200 m jog rest), CD.
Su 31/05/2015 Arms and core strength. Long (63').

--