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.
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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