Wednesday, 1 April 2015

March 2015 - Training recap

Constant commitment, a fair mileage and the first hurdles of the season: this was my March. During the last month I put together a lot of hills workouts and some speed on the road. In the last days, I started touching some Tartan: track season will start in the end of April.

As usual, you can see all my training sessions details on the SportTracks mobi service.

Here the diary entries for the past March:

Su 01/03/2015 - 45' XC skiing.
Mo 02/03/2015 - Easy long (60').
Tu 03/03/2015 - Arms, legs and core strength.
We 04/03/2015 - Easy 45' XC.
Th 05/03/2015 - 30' progression + short CD.
Fr 06/03/2015 - Easy 40'. Slow 30'.
Sa 07/03/2015 - Learning XC roller ski (40'). Easy 45'.
Su 08/03/2015 - Easy 20', 3 easy strides, 6x170 m hill reps (downhill jog rest), 5' walk rest, 3x200 m hill strides (downhill jog rest), CD.
Mo 09/03/2015 - Easy 50'.
Tu 10/03/2015 - Easy 20', 2 easy strides, 3x300 m (road, 100 m jog rest), 5' walk rest, 5x200 m (road, 200 m jog rest), CD.
We 11/03/2015 - Slow 20'.
Th 12/03/2015 - Arms and core strength. Easy 60'.
Fr 13/03/2015 - Legs and core strength.
Sa 14/03/2015 - Easy 40'. Easy 15', hilly 15' pushing the hills, CD.
Su 15/03/2015 - Easy 15', 35' XC, CD.
Mo 16/03/2015 - Slow 40'.
Tu 17/03/2015 - Easy 20', 2 easy strides, 12' tempo run (10k race pace), 6' walk rest, easy 3x200 m (200 m jog rest, road), CD.
We 18/03/2015 - Easy 20'.
Th 19/03/2015 - Long (55').
Fr 20/03/2015 - Easy 20', 2 easy strides on grass, 5x300 m (100 m jog rest, grass), 5' walk rest, 3x200 m (200 m jog rest, grass), CD.
Sa 21/03/2015 - Arms and core strength. Easy 30'.
Su 22/03/2015 - Hilly 45'.
Mo 23/03/2015 - Easy 30', legs and core strength.
Tu 24/03/2015 - Off.
We 25/03/2015 - Easy 20', 15' float XC, CD.
Th 26/03/2015 - Off.
Fr 27/03/2015 - Easy 40'.
Sa 28/03/2015 - Easy 15', easy 25' XC, CD.
Su 29/03/2015 - Hilly 50' (float downhills).
Mo 30/03/2015 - 3h30' hiking on Mt. Pizzoc. Easy 20'.
Tu 31/03/2015 - Slow 20', running drills, 2 easy strides on grass, easy 2x150 m strides, 1x1000 m (2'54"), 8' walk rest, 4x400 m with 5 hurdles (300 m jog rest), CD.

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Sunday, 1 March 2015

February 2015 - Training recap

During last February I tried to cross train as much as I could, mainly by doing some XC ski. Moreover, I started to add some hills and 10k race-pace to my medium/long workouts. Not a huge running volume then, but quite a fair amount of aerobic hours.

As usual, you can see all my training sessions details on the SportTracks mobi service.

Here the diary entries for the past February:

Su 01/02/2015 - RACE: 3000 m (NDM Halle - Berlin).
Mo 02/02/2015 - Easy 45'.
Tu 03/02/2015 - 25' on snow and ice.
We 04/02/2015 - Easy, hilly 20' on snow and ice, 2 easy strides, 5x200 m uphill reps on snow and ice, CD. Legs and core strength.
Th 05/02/2015 - 68' XC skiing.
Fr 06/02/2015 - 50' trail circuit on snow. 1h40' XC skiing.
Sa 07/02/2015 - 55' XC skiing. 2h XC skiing.
Su 08/02/2015 - Off.
Mo 09/02/2015 - 11 km progression from 4'20" to 3'20"/km, CD.
Tu 10/02/2015 - Off.
We 11/02/2015 - 20', 2 easy strides, 5x200 m on grass (32", 200 m jog rest), 5' walk rest, 5x300 m on grass (52", 100 m jog rest), CD.
Th 12/02/2015 - Easy 25', 4'-3'-2'-1' intervals (1' jog rest), CD.
Fr 13/02/2015 - Slow 30'.
Sa 14/02/2015 - 40', 2 easy strides, 10x80 m uphill reps, CD.
Su 15/02/2015 - Easy 60'.
Mo 16/02/2015 - Slow 25'. Arms and core strength.
Tu 17/02/2015 - Easy 20', 2 easy strides, 2x750 m XC laps (2' jog rest) + 5x200 m uphill reps (downhill jog rest), CD. 45' ice speed skating.
We 18/02/2015 - Easy 50'. Core strength.
Th 19/02/2015 - Easy 20', 4'-3'-2'-1'-5x30" intervals (60" jog rest), CD.
Fr 20/02/2015 - Slow 40'.
Sa 21/02/2015 - Arms and core strength. Slow 40' XC.
Su 22/02/2015 - 35' progression.
Mo 23/02/2015 - Off.
Tu 24/02/2015 - Arms and core strength, easy 20'.
We 25/02/2015 - 50' XC, pushing through the second half.
Th 26/02/2015 - Easy 45'.
Fr 27/02/2015 - 30'.
Sa 28/02/2015 - 60' XC skiing. 45' XC skiing.

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Sunday, 1 February 2015

January 2015 - Training recap

After quite a disappointing 2014, January 2015 has been the month of long-term plans. Around 30 km on indoor track trying to put together some speed and a 3k race to test the goal-pace for the outdoor season. In addition, I was curious to try a 1k and so I did. No big plans, thus, for the indoor season, but a lot of motivation to build up the basis for the upcoming steeplechase commitments.

As usual, you can see all my training sessions details on the SportTracks mobi service.

Here the diary entries for this January:

Th 01/01/2015 - 60' free ice skating.
Fr 02/01/2015 - Easy, hilly, 25', 2 easy strides, 5x200 m uphill reps (200 m downhill jog rest), CD.
Sa 03/01/2015 - Slow, hilly, 20', easy 5x100 m strides on grass (100 m jog rest), CD.
Su 04/01/2015 - RACE: 10 km (23. Lauf um den Caputher See - Caputh).
Mo 05/01/2015 - Easy 30', legs and core strength.
Tu 06/01/2015 - 20' WU, running drills, 2 easy strides, easy 1x200 m, 400-600-400 m (64"-1'37"-66", 200 m jog rest), 6' walk rest, 5x200 m (29"8, 200 m jog rest), 2 laps with faster straights, CD.
We 07/01/2015 - Slow 30'. Arms and core strength.
Th 08/01/2015 - Easy 10 km.
Fr 09/01/2015 - Easy 30'.
Sa 10/01/2015 - RACE: 1000 m (Gerhard-Schlegel-Gedenksportfest - Berlin).
Su 11/01/2015 - Easy, hilly, 35'. Arms and core strength.
Mo 12/01/2015 - Easy 30', legs and core strength.
Tu 13/01/2015 - 20' rowing machine, legs and core strength.
We 14/01/2015 - Off.
Th 15/01/2015 - 20' XC, easy 3x80 m, easy 1x200 m (29"4), 1x1000 m (2'48"), 6' walk rest, 3x300 m (44"-47"-50", 100 m jog rest), 6' walk rest, 1x1000 m @ 3k race pace (3'03"), easy 4x200 m (200 m jog rest), CD.
Fr 16/01/2015 - Easy 40'.
Sa 17/01/2015 - Legs and core strength. Easy, hilly, 30'.
Su 18/01/2015 - Hilly 20', 3 easy strides, 2x750 m XC lap (3' jog rest), 3x200 m uphill strides (200 m downhill jog rest), CD.
Mo 19/01/2015 - 10', 10x30" (30" jog rest), 10', legs and core strength.
Tu 20/01/2015 - 20', easy 2x80 m, easy 1x200 m, 1x1000 m @ 3k race pace (3'03"), 3' walk rest, 2x400 m (69", 200 m jog rest). Stop for mild contraction to left GL. Core strength, CD.
We 21/01/2015 - Slow 20'.
Th 22/01/2015 - Easy 50'.
Fr 23/01/2015 - Arms and core strength.
Sa 24/01/2015 - Easy 30'.
Su 25/01/2015 - RACE: 3000 m (BBM Halle - Berlin).
Mo 26/01/2015 - Easy 45'.
Tu 27/01/2015 - 20', easy 3x80 m strides, easy 1x200 m, 2x200 m (25"9-26"6, 200 m walk rest), 6' walk rest, 2x400 m (61"5-64"4, 200 m walk rest), 6' walk rest, 3x200 m (30"-30"-29", 100 m jog rest), CD.
We 28/01/2015 - 20', easy 2x80 m strides, easy 1x200 m, 1x1000 m (2'54"), 3' walk rest, 4x400 m (70"-69"-68"-67", 200 m jog rest), 2 laps with strides on straights, arms, legs and core strength, easy 2x200 m (100 m jog rest), CD.
Th 29/01/2015 - Slow 40'.
Fr 30/01/2015 - Off.
Sa 31/01/2015 - Easy 30' on snow.

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