Week Ending 13th Dec 2009
Monday 30th November:
1 hour easy. Legs felt a little heavy, so just ran easy, snowing and cold. Has settled on the ground, so all good fun! We were lucky it was not like this during the race on Saturday as it is pretty miserable. Still really enjoyed it, and was nice to see the snow on the mountains in the distance.
Tuesday 1st December:
Group session with 4 of us. Started off in the forest but because of the snow it was fine for easy running but not good for faster reps. Session was 10 x 1 minute hard with 1 min rest. So we headed out onto the roads and found a loop. Not the best but had been cleared of most snow so served its purpose. Was ok, struggled to get going for the first few but got better as the session went on. 80 mins total
Wednesday 2nd December:
Freezing fog everywhere and visibitliy down to about 50 metres. As such we decided to go to the small local airport near Bern. It is about 7k around the perimeter, flat and as it is the airport it is kept snow free! Was pretty boring to be honest, especially as we did 1 hour 45 minutes, just around and around! Still we were running at a good pace, with the 20 mins a good pick up. All looked like old men when we finished due to the moisuture on eyes, hair etc freezing and looking grey! Have to say I was dead for the rest of the day though. Felt shattered, fell asleep and felt pretty sick. Still nice to get a long run in, means I don't have to do one on Sunday!
Thursday 3rd December:
Easy hour, last two days have been long for me, so kept the time in, but took it easy. Have no more races now, so shall keep doing what I am doing for another couple of weeks, and then think about trying the track and hope the Achilles holds up!
Friday 4th December:
Day off
Saturday 5th December:
Skied for the day, so no training. 6 hours on your feet is enough and really makes the legs scream by the end. Was completely knackered!
Sunday 6th December:
Run 60 mins easy. Due to the skiing yesterday took it easy as a recovery run. Legs, especially the quads feel very heavy. Still was nice to get out, despite it being cold and wet.
Monday 7th December:
60 mins, pouring with rain, pretty cold, but wrapped up warm and it was a great run, really enjoyed it. Nothing too silly pace wise, just nice and steady.
Tuesday 8th December:
Session. Just myself and Christian Belz. Philip Bandi slight injury, the other guys couldn't make it. 25 mins warm up then 3 x 2k off 2 mins then 1 x 1k. Through forest on an undulating course. One of the Swiss federation coaches was there with GPS on bike. ran 6.04, 6.01, 6.00 for the 2k's and 2.52 for the k. Was a really nice day, sun out. Felt a bit crap first rep but warmed up into the session and was happy with the way it turned out, and really happy with the times.
Wednesday 9th December:
Run 60 mins with 8k hard in the middle. Just Christian Belz and me as Phil Bandi got slight injury. Was ok to start with, but the last 10 mins was hard work. Given the good session yesterday and through forests was happy. We were tunning 3.28's for each k
Thursday 10th December:
Run 60 mins. Legs a little heavy from the past few days and it was cold.
Friday 11th December:
Run 60 mins with Christian Belz. Nice and easy which was just aswell as felt pretty ropey to be honest! He is racing on Sunday so did 5 x 100 strides at the end. Was actually quite nice to turn the legs over!
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