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View |
Type |
Tag |
Y |
M |
D |
Time |
Distance |
Duration |
Notes |
|  | Run | Easy | 13 | 5 | 21 | P 07 | 6.33 | 00:53:01 | Started in the rain, ended in the sunshine. Did some video shooting during the run. L. didn't have much time and I decided not to continue when she had to go, because my intestines were telling me to hurry up home too... ;-) |
| | Skate | Inline | 13 | 5 | 19 | P 07 | 24.02 | 01:39:18 | The first inlining this year. I am usually a bit uncomfortable during these first inline trips, so I was surprised how stable I felt and how quickly I gained confindence again. I was having a good time, no clue what will come on the way back. I was on a one of the smoothest parts of the path, so I was going pretty fast, when I saw a branch across the whole path. It wasn't that thick, so I planned to jump over it. But when I came closer, I saw that it's moving - it was a big snake! No time to think, just a quick instinctive decision not to jump over it, because I'm not such a good jumper on the skates and I was afraid that if I come too close to it, it might bite me. As it was moving forward I decided to sneak behind its tail. But it was so long that there wasn't enough space, so I got off the asphalt path. Miraculously balanced it and then got back on the path. Almost got heart attack...
But it wasn't the last dangerous moment of my trip. A couple of minutes later a very strong wind came. It was very ... |
| | Run | Easy | 13 | 5 | 19 | P 04 | 9.10 | 01:06:32 | With R. Although we went easy it didn't feel as easy as yesterday. I was boiling.... |
| | Run | Tempo | 13 | 5 | 18 | P 07 | 12.01 | 01:19:08 | Once I've got a new chest strap for my HRM, there's no excuse for not running also the "faster" pace from my growing plan. So here we go:
3k @ 140 (7:08/km)
6k @ 160 (6:00/km) - the highest intensity I currently run at besides testing
3k cool dowm
Seems like I could benefit much from more sleeping. |
| | Run | Easy | 13 | 5 | 17 | P 06 | 7.01 | 00:49:59 | before rain |
| | Run | Easy | 13 | 5 | 16 | P 06 | 8.51 | 01:12:20 | with L. |
| | Run | Easy | 13 | 5 | 15 | P 05 | 10.50 | 01:20:15 | Nikie choosed a great route. |
| | Cross | Other | 13 | 5 | 14 | P 08 | 6.00 | 01:00:00 | Training - intervals |
| | Cross | Other | 13 | 5 | 13 | P 05 | 0.00 | 00:00:00 | . |
| | Run | Easy | 13 | 5 | 12 | P 02 | 10.44 | 01:22:15 | With R. Struggling as we were both pretty tired... |
| | Run | General | 13 | 5 | 8 | A 10 | 17.35 | 02:08:24 | 2 k warm up
2.40 k @ HR140 | 90 s rest
2.40 k @ HR150 | 90 s rest
2.40 k @ HR160 | 90 s rest
2.40 k @ HR170 | 90 s rest
2.40 k @ HR180 | 90 s rest
3 k cool down |
| | Run | Easy | 13 | 5 | 7 | P 08 | 6.34 | 00:47:50 | So tired that I had to take a nap before I went to test my new HR strap.
It seems to work. |
| | Cross | Other | 13 | 5 | 6 | P 05 | 0.00 | 01:30:00 | . |
| | Run | Long Run | 13 | 5 | 5 | A 10 | 21.13 | 02:19:38 | What a beatiful day! Great to have a half marathon starting about 300 m from home... Still growing mitochondria so took it easy again. The most of the time with Nikie, the first 10k also with another friend who ran her first 10k. On the 19th km N. felt like speeding up and I let her go and ran on on the lower intensity. Really enjoyed the event, the organizers did a great job. |
| | Run | Easy | 13 | 5 | 4 | P 06 | 7.82 | 01:06:00 | Easy, easy... Tomorrow it's gonna be fun... Made my friend go 10k with us, even my mom is considering to come cheering us... |
| | Run | Easy | 13 | 5 | 2 | P 07 | 4.09 | 00:35:52 | L. had a sore tendon so we decided to keep it short and gentle. But still had a nice evening in the park. Includes some stops... |
| | Run | Easy | 13 | 5 | 1 | P 07 | 8.26 | 01:14:20 | The log includes quite a lot of stops (discussing technique etc.). |
| | Cross | Other | 13 | 5 | 1 | A 11 | 0.00 | 00:30:00 | My second time in the dragon boat. The third or fourth time for the most experienced members of our team... ;-) Came 8th (out of 16 teams). |
| | Cross | Other | 13 | 4 | 29 | P 05 | 0.00 | 01:30:00 | . |
| | Run | Easy | 13 | 4 | 28 | A 09 | 12.01 | 01:27:47 | |
| | Run | Easy | 13 | 4 | 27 | P 06 | 10.20 | 01:18:34 | There are so many things to be aware of while running that it seems impossible to get bored.. |
| | Run | Easy | 13 | 4 | 25 | P 07 | 5.75 | 00:47:29 | . |
| | Run | Easy | 13 | 4 | 24 | P 07 | 16.46 | 02:17:10 | R. inspired me to take part in this run and I inspired her to use the time between the registration and the start for a long run... Not really 2:17 hours - I was just lazy to stop my watch when phoning with friends, "pit stops", waiting for toitois etc. |
| | Water | Canoeing | 13 | 4 | 23 | P 07 | 0.00 | 01:00:00 | . |
| | Run | Easy | 13 | 4 | 23 | A 06 | 4.47 | 00:34:02 | Note to myself: If you question yourself whether it's worth to go for a run if you have only 30 minutes, the answer is "Definitely". |
| | Cross | Other | 13 | 4 | 22 | P 05 | 0.00 | 01:30:00 | guided lesson |
| | Run | Easy | 13 | 4 | 21 | P 04 | 11.58 | 01:33:58 | I was pretty tired today as well as R. so I didn't expect us to run more than 10k, but as we were running I was getting energized a bit, so in the end it was quite relaxing. There were lots of people everywhere so we better went "off road"... |
| | Run | Long Run | 13 | 4 | 20 | P 05 | 19.42 | 02:06:15 | The second Hadd's test.
1.68 k warm up
2.40 k @ HR140 | 90 s rest
2.40 k @ HR150 | 90 s rest
2.40 k @ HR160 | 90 s rest
2.40 k @ HR170 | 90 s rest
2.40 k @ HR180 | 90 s rest
cool down
|
| | Cross | Climbing | 13 | 4 | 19 | P 06 | 0.00 | 02:00:00 | . |
| | Run | Easy | 13 | 4 | 18 | P 07 | 9.32 | 01:19:37 | Cool |
| | Run | Easy | 13 | 4 | 17 | P 06 | 6.08 | 00:47:34 | ... with a tiny bit of MovNat |
| | Run | Easy | 13 | 4 | 16 | P 06 | 7.82 | 01:09:59 | Still having a sore throat so it would be easy to find an excuse not to go. Therefore I was lucky that I arranged a running partner in advance, so I was obliged to come. And had a nice run. It was L.'s second run after her knee surgery and she was able to complete 5k with ease. Well done! |
| | Cross | Other | 13 | 4 | 15 | P 05 | 0.00 | 01:30:00 | guided lesson |
| | Run | Recovery Run | 13 | 4 | 14 | P 06 | 4.22 | 00:37:48 | Despite the fact that I haven't been eating since Friday, due to some stomach problems it was too hard to resist the temptation on such a beautifull sunny day... |
| | Cross | Other | 13 | 4 | 14 | A 10 | 0.00 | 03:00:00 | Workshop @ Dayal |
| | Run | Easy | 13 | 4 | 11 | P 06 | 7.31 | 01:04:03 | Similar as yesterday, just more relaxed, because I went earlier and had a bit more time. |
| | Run | Easy | 13 | 4 | 10 | P 07 | 5.01 | 00:51:41 | with a bit of practicing some of the MovNat skills
- balancing
- climbing
- jumping
- lifting
- carrying |
| | Cross | Other | 13 | 4 | 9 | P 05 | 0.00 | 01:30:00 | guided lesson |
| | Run | Easy | 13 | 4 | 8 | P 05 | 7.07 | 00:54:29 | When my eyes were constantly closing, it was a hard choice whether to take a refreshing nap or to wake myself up by a gentle run.... |
| | Run | Recovery Run | 13 | 4 | 7 | A 09 | 9.13 | 01:13:12 | . |
| | Run | Long Run | 13 | 4 | 6 | P 12 | 21.49 | 02:29:44 | The first long run since FL23, but according to my body's signals I was pretty confident that I shouldn't have problems. Had a good time, enjoyed the event, meeting friends etc. Was a bit cold for me but the tea both on the course and in the technical area helped a lot. |
| | Run | General | 13 | 4 | 3 | P 06 | 7.15 | 00:51:06 | Took some effort to get myself out of the house, but as soon as I made a couple of steps I knew I would have a great run. And I did.
2 k warm up
2 k @ half marathon pace for Saturday (6:55 - 7:05/km)
the rest experimenting with my stride and cool down |
| | Cross | Other | 13 | 4 | 2 | P 05 | 0.00 | 01:30:00 | Yoga @ Dayal |
| | Run | Easy | 13 | 4 | 1 | A 10 | 9.51 | 01:16:29 | Collected from SportTracks
******
Summary
******
Distance: 9.51km
Time taken: 01:16:29
Average/Max Speed : 7.46/11.61 kph
Average/Min Pace : 00:08:03/00:05:10
Calories: 505
******
Splits
******
10:07:56 1.00km 00:07:15 8.27kph 9.3kph
10:15:13 1.00km 00:07:25 8.09kph 9.5kph
10:22:38 1.00km 00:08:33 7.02kph 10.8kph
10:31:11 1.00km 00:07:34 7.93kph 11.6kph
10:38:45 1.00km 00:08:50 6.79kph 11.1kph
10:47:36 1.00km 00:08:00 7.49kph 11.2kph
10:55:36 1.00km 00:07:59 7.50kph 10.3kph
11:03:36 1.00km 00:07:46 7.71kph 10.9kph
11:11:23 1.00km 00:08:53 6.75kph 8.8kph
11:20:16 0.51km 00:04:10 7.33kph 10.7kph
|
| | Run | General | 13 | 3 | 31 | P 03 | 6.81 | 00:58:41 | ... but probably got lost somewhere...
Easy with Nikie. |
| | Run | General | 13 | 3 | 30 | P 05 | 11.48 | 01:36:14 | 2.34 k warm up
2.4 k @ 140, 90 s rest
2.4 k @ 150, 90 s rest
2.4 k @ 160, 90 s rest
started 2.4 k @ 170 but HRM stopped working, so finished the test |
| | Run | Easy | 13 | 3 | 29 | P 07 | 7.19 | 00:56:24 | . |
| | Cross | Other | 13 | 3 | 26 | P 05 | 0.00 | 01:30:00 | . |
| | Run | Recovery Run | 13 | 3 | 24 | A 10 | 11.08 | 01:31:23 | Soooo sore after yesterday's MovNat. The whole body hurts. Even at night each move woke me up. I can't remember being so sore all over my body ever.
Hoped that some gentle run would help with recovery. However the strong wind didn't make it much gentle... |
| | Run | General | 13 | 3 | 23 | P 03 | 3.50 | 00:45:00 | Running was supposed to be the easiest skill for me. Especially taking into account that running technique trained in MovNat is based on Pose method with which I've been trying to practice. Well, it was probably the easiest part for me, but my body was already so tired and sore that when it came to run some 400s keeping the right technique it was quite challenging.
Outdoor session:
Assements
Exercises in pairs
- leaning forward
- upright position
Running and adjusting the technique according to the feedback from the instructor |
| | Cross | Other | 13 | 3 | 23 | A 09 | 0.00 | 06:00:00 | When I first came across MovNat (www.movnat.com) it immediatelly grabbed my attention. I really liked its concept - training the full range of our natural human movement abilities while the main focus is on refining the movements to do them in the most effective way. I was even considering attending some MovNat event abroad as there are no certified trainers here. Meanwhile I found out that the guys from Vivobarefoot Mirak were going to organize two MovNat events. So I signed up and today was the D-day. It was amazing! My whole body hurts, but it was totally worth it.
Indoor part:
Warm up
Walking
Balancing
Jumping
Crawling
Climbing
Throwing and catching
Lifting and Carrying |
| | Run | Easy | 13 | 3 | 22 | P 05 | 6.56 | 00:51:12 | To the post office and back and then a bit around Nymburk. |
| | Run | Easy | 13 | 3 | 21 | P 06 | 5.77 | 00:46:49 | . |
| | Run | Easy | 13 | 3 | 20 | P 06 | 7.47 | 01:00:17 | . |
| | Cross | Other | 13 | 3 | 18 | P 05 | 0.00 | 01:30:00 | . |
| | Run | Easy | 13 | 3 | 17 | A 10 | 10.21 | 01:21:58 | . |
| | Cross | Other | 13 | 3 | 11 | P 05 | 0.00 | 01:30:00 | . |
| | Run | Easy | 13 | 3 | 9 | A 10 | 9.83 | 01:17:08 | . |
| | Run | Easy | 13 | 3 | 6 | P 04 | 11.02 | 01:33:18 | Easy with R. |
| | Run | Easy | 13 | 3 | 5 | P 06 | 5.29 | 00:53:49 | With another friend. For her it was the first run after her knee surgery. |
| | Cross | Other | 13 | 3 | 4 | P 05 | 0.00 | 01:30:00 | . |
| | Run | Recovery Run | 13 | 3 | 3 | A 10 | 5.51 | 00:54:40 | When it got warmer I slipped back into my Vivobarefoots which I wore for everyday walking last autumn and it felt so great that it literally made me happy. Therefore I decided I'd give them a try for running as well. And today was the day..
The aim of this "run" was to get out, relax, enjoy the contact with the Earth, strengthen my feet, relax uncles and achilles tendons. Rather than a run it was like 55 mins of lifting... |
| | Run | Easy | 13 | 3 | 2 | A 10 | 10.91 | 01:30:15 | Instead of the K10, took an easy 10k in Nymburk with a friend. |
| | Cross | Other | 13 | 2 | 25 | P 05 | 0.00 | 01:30:00 | . |
| | Winter | X Country Skiing - Skate | 13 | 2 | 23 | P 09 | 11.68 | 01:35:47 | Night off-road xc-skiing. |
| | Run | Easy | 13 | 2 | 23 | P 08 | 3.00 | 00:27:00 | Coming from Prague, just left my baggage at home, no changing, so I was wearing my jeans and my down jacket. There was no time to waste. Besides my current running doesn't deserve special running apparel... |
| | Cross | Other | 13 | 2 | 23 | A 10 | 0.00 | 05:00:00 | Collected from SportTracks
******
Summary
******
Distance: 0.00km
Time taken: 05:00:00
Average/Max Speed : 0.00/0.00 kph
Average/Min Pace : 00:00:00/00:00:00
Calories: 0
******
Splits
******
10:00:00 0.00km 05:00:00 0.00kph 0.0kph
|
| | Cross | Other | 13 | 2 | 18 | P 05 | 0.00 | 01:30:00 | . |
| | Cross | Climbing | 13 | 2 | 15 | P 05 | 0.00 | 02:00:00 | Wall |
| | Run | Treadmill | 13 | 2 | 15 | P 05 | 6.27 | 01:00:00 | Relax and warm up before climbing in Vibram FiveFingers.
1% incline |
| | Cross | Other | 13 | 2 | 11 | P 05 | 0.00 | 01:30:00 | . |
| | Cross | Other | 13 | 2 | 4 | P 05 | 0.00 | 01:30:00 | . |
| | Bike | Turbo Trainer | 13 | 2 | 3 | A 09 | 12.03 | 00:31:20 | Jumped on a bike for a while before lunch. |
| | Cross | Climbing | 13 | 2 | 1 | P 05 | 0.00 | 02:00:00 | . |
| | Run | General | 13 | 1 | 29 | P 04 | 8.50 | 01:15:26 | After some family problems during last weeks when during those seldom free evenings I was allways choosing whether I would help my injured mom or go running and being too lazy during the last weekend I finally tried some running again. Tested my knee - pretty good, just had to be carefull about the form and the rest of the body - let's face it all endurance is gone, but that's not that important - I can build it again.
1%, 2.5 km barefoot |
| | Bike | Turbo Trainer | 13 | 1 | 29 | A 05 | 8.28 | 00:25:03 | Easy turbo trainer
|
| | Cross | Other | 13 | 1 | 28 | P 05 | 0.00 | 01:30:00 | Collected from SportTracks
******
Summary
******
Distance: 0.00km
Time taken: 01:30:00
Average/Max Speed : 0.00/0.00 kph
Average/Min Pace : 00:00:00/00:00:00
Calories: 0
******
Splits
******
17:00:00 0.00km 01:30:00 0.00kph 0.0kph
|
| | Cross | Climbing | 13 | 1 | 25 | P 05 | 0.00 | 02:00:00 | . |
| | Cross | Other | 13 | 1 | 21 | P 05 | 0.00 | 01:30:00 | . |
| | Run | Easy | 13 | 1 | 19 | P 03 | 6.16 | 00:49:24 | After some family issues I finally found some time for myself... My knee hurt... Hope I will be able to run at least on the treadmill. |
| | Cross | Other | 13 | 1 | 14 | P 05 | 0.00 | 01:30:00 | . |
| | Cross | Other | 13 | 1 | 13 | A 09 | 0.00 | 04:00:00 | . |
| | Run | Treadmill | 13 | 1 | 9 | P 04 | 5.80 | 00:47:18 | Went to relax after a busy and tiring day at work. Mentally not much relaxing as I was suffering seeing how a coach was training some woman on a neighbouring treadmill, telling her complete rubish, showing off all the time...
incline 1%
30 min @ HR 148
15 min @ HR 160
the first 2 km barefoot
|
| | Run | Easy | 13 | 1 | 6 | A 10 | 7.31 | 00:56:41 | A bit frustrating when I'm trying to run according to HR and the HRM doesn't work as it should. After some fiddling it starded to cooperate. Kind of...
Intended to run:
15 min @ 145
20 min @ 160
back home @ 145
Probably managed to get close to it. Who cares. I'm glad that I'm running again. |
| | Run | Easy | 13 | 1 | 5 | P 02 | 9.00 | 01:10:15 | Still recovering so patience is the key... |
| | Cross | Climbing | 13 | 1 | 4 | P 04 | 0.00 | 02:30:00 | The same route again and again in order to improve technique. |
| | Run | Treadmill | 13 | 1 | 2 | P 05 | 6.00 | 00:51:58 | Finally feeling better, so tried some gentle running. New HR belt.
1%
25 min barefoot
the rest in my old Nike free (actually the first time I used them for running - not very impressed) |
| | Walk | General | 13 | 1 | 1 | P 01 | 11.75 | 02:37:29 | After spending the whole Christmas in bed being sick finally some outdoor activity. Didn't feel like joining my friends for a run yet... |
| | Run | Treadmill | 12 | 12 | 13 | P 04 | 7.40 | 00:59:00 | 30 min barefoot
rest in shoes
incline 1% |
| | Run | Treadmill | 12 | 12 | 12 | P 05 | 4.90 | 00:40:00 | Had only 40 minutes...
30 min barefoot
10 min in shoes
Distance estimated - the treadmill reset the workout while I was putting on my shoes - no idea how much I ran before it reset |
| | Run | Easy | 12 | 12 | 11 | P 04 | 7.80 | 00:59:22 | Even more slowly today as I wasn't completely ok. |
| | Cross | Other | 12 | 12 | 10 | P 05 | 0.00 | 01:30:00 | . |
| | Run | General | 12 | 12 | 9 | A 10 | 12.67 | 01:32:38 | After I read a bunch of articles that resonate with what my body has been telling me recently and support my current training approach I'm persuaded that I'm doing right and I actually started to enjoy it and finding more benefits than "just" building the aerobic engine. Yeah, although we all know the benefits of slowing down there's something that make us pushing it... I'm not different so I like to read those supportive articles. If anybody's interested I'd like to point out Mark Allen's article on heart rate training (6 time Ironman world champion should know something about endurance training ;-)) and there's although a nice reading by Dr. Mark Cucuzzella (director of Natural Running Centre (one of my favourite running websites) who happen to consistently (for 24 years) clock 2:30 - 2:40 marathons). |
| | Cross | Climbing | 12 | 12 | 7 | P 05 | 0.00 | 02:00:00 | Seems like I'm finding the lost balance again. |
| | Run | Treadmill | 12 | 12 | 6 | P 05 | 9.40 | 01:05:57 | 30 min barefoot
the rest in shoes
incline 1% |
| | Run | Treadmill | 12 | 12 | 4 | P 04 | 9.10 | 01:05:28 | Okie dokie, after a period of less running, it's time to start from the beginning again. Starting with building an aerobic system by slowing down. Let's see how long will my ego be able to hold such a slow pace...
I was completely relaxed and enjoyed the session.
30 min barefoot
35 min in shoes |
| | Cross | Other | 12 | 12 | 3 | P 05 | 0.00 | 01:30:00 | . |
| | Run | Easy | 12 | 12 | 2 | P 03 | 2.55 | 00:16:20 | Taking every opportunity... ;-) |
| | Run | Easy | 12 | 12 | 2 | A 07 | 6.25 | 00:46:37 | My body didn't want to run today. So I opted for an easy jogging, rather than practicing struggling. |
| | Cross | Climbing | 12 | 11 | 30 | P 06 | 0.00 | 02:00:00 | Enjoyed climbing again after a long break. Had to finish earlier, because as I was so tired that I got to the point when I was no longer able to concentrate neither on climbing nor on proper belaying. |
| | Cross | Other | 12 | 11 | 26 | P 05 | 0.00 | 01:30:00 | . |
| | Cross | Other | 12 | 11 | 19 | P 05 | 0.00 | 01:30:00 | . |
| | Run | Long Run | 12 | 11 | 16 | P 08 | 101.20 | 18:20:00 | Came late, so only 18 hours and 20 minutes for me, including 2 breaks (aproximately 90 minutes around midnight and almost 2 hours at 6 a.m.). Most of the time kept a ratio of 3 rounds running and 1 round nordic walking. At the end I hurt pretty badly and wasn't able to keep it, so there was more walking, especially during the last 10 km.
Log incomplete. I've got more endurance than my Garmin. ;-) |
| | Run | Easy | 12 | 11 | 11 | P 04 | 5.17 | 00:42:42 | ...so another recovery run. |
| | Run | Easy | 12 | 11 | 10 | A 08 | 12.73 | 01:36:53 | Last weks have been quite demanding and it seems like it's affecting my immune system. Don't feel completely ok, so went just for a gentle jog to realign myself.
Tried my knew Salomon Hydro belt. I don't like carrying stuff around my waist, but this is by far the best bottle holding belt I've tries so far. Still aware of it, but not all the time. I think we'll become friends. |
| | Cross | Other | 12 | 11 | 8 | P 05 | 0.00 | 01:30:00 | . |
| | Cross | Other | 12 | 11 | 5 | P 05 | 0.00 | 01:30:00 | .. |
| | Run | Long Run | 12 | 11 | 4 | A 10 | 25.32 | 02:55:25 | At first I thought I would run to Podebrady, have a drink there and run back. I'm often too lazy to carry water with me, so I take advantage of Podebradka spring. But after about 5k I realized that I don't feel like running through crowded Poděbrady to the spring, but rather feel like LSD. So I relaxed my pace and when I reached the bridge in Podebrady I ran on and finally ended up running my inline skating route.
I didn't have any water or food with me, so I took it really easy. Felt good. I like when I don't push it and running just happens. At the end I became a bit thirsty and hungry, but it wasn't too dramatic and I was already close to home. If I went longer I would have stopped for a drink on the way back, but I didn't, because I didn't want to get cold. |
| | Run | Easy | 12 | 11 | 2 | A 06 | 4.92 | 00:33:40 | Loked for some closer recycling containers in the surrounding streets and then to the ATM. |
| | Cross | Other | 12 | 10 | 29 | P 05 | 0.00 | 01:30:00 | . |
| | Run | Tempo | 12 | 10 | 28 | A 07 | 9.44 | 01:01:11 | 2.78 km warm up
5 km @ 5:13/km
cool down |
| | Run | Easy | 12 | 10 | 20 | P 01 | 2.04 | 00:21:40 | Joined a friend for his recovery run. |
| | Run | General | 12 | 10 | 20 | P 12 | 13.45 | 01:20:39 | Glad that I resisted the temptation to run a marathon and went cheering instead. Had a great time and saved energy for upcoming "building marathon" in my house starting on Monday. Thanks guys, you were a great inspiration. |
| | Cross | Other | 12 | 10 | 19 | P 05 | 0.00 | 02:30:00 | Zahradka with Nikie, Petr and Honza |
| | Cross | Other | 12 | 10 | 18 | P 05 | 0.00 | 01:30:00 | |
| | Cross | Other | 12 | 10 | 15 | P 05 | 0.00 | 01:30:00 | Collected from SportTracks
******
Summary
******
Distance: 0.00km
Time taken: 01:30:00
Average/Max Speed : 0.00/0.00 kph
Average/Min Pace : 00:00:00/00:00:00
Calories: 0
******
Splits
******
17:00:00 0.00km 01:30:00 0.00kph 0.0kph
|
| | Swim | General | 12 | 10 | 13 | P 02 | 1.00 | 00:30:00 | Some swimming after recovery in jacuzzi and on the Kneipp's path and then some time in the steam bath. |
| | Run | Long Run | 12 | 10 | 13 | A 09 | 21.28 | 03:17:04 | When I had a chance to spend a day in Liberec I didn't think twice. And it was fantastic. Beautiful day, great run, swimming pool afterwards... |
| | Cross | Other | 12 | 10 | 12 | P 03 | 0.00 | 02:00:00 | Wall and a bit of bouldering |
| | Run | Easy | 12 | 10 | 12 | A 06 | 9.29 | 01:11:08 | Another event in Benice, another chance to run this beautiful route. Love it. Unfortunately I didn't have much time, so I made it shorter than the last time... |
| | Cross | Other | 12 | 10 | 8 | P 05 | 0.00 | 01:30:00 | Collected from SportTracks
******
Summary
******
Distance: 0.00km
Time taken: 01:30:00
Average/Max Speed : 0.00/0.00 kph
Average/Min Pace : 00:00:00/00:00:00
Calories: 0
******
Splits
******
17:00:00 0.00km 01:30:00 0.00kph 0.0kph
|
| | Run | Long Run | 12 | 10 | 7 | A 10 | 30.14 | 02:56:24 | When I found out that there's 30 km race during Budapest Marathon, it seemed to me that it might be interesting to try it, because it seems neither too long nor too short (and therefore fast).
I took it easy, being aware that I haven't run much lately. Besides I was quite tired of walking Budapest the day before, so I held back. Even when Nikie speeded up after about 22nd km I kept a comfortable pace and simply enjoyed the run. I could feel the lack of training but not too dramatically. I was still able to speed up after the last refreshment station quite significantly, so it seems that 30 km distance is quite forgiving.
Unfortunatelly they screwed up timing and therefore our official net times are about 100 minutes longer and rankings completely off. :-( But who cares...
Avg paces for each 5 km according to my Garmin:
5 km: 5:53
10 km: 5:53
15 km: 5:53
20 km: 5:52
25 km: 5:52
30 km: 5:42
+ 45 seconds @ 5:10 |
| | Run | Warm Up | 12 | 10 | 7 | A 10 | 2.02 | 00:15:46 | |
| | Run | Easy | 12 | 10 | 4 | A 05 | 6.20 | 00:42:42 | ... a little bit. |
| | Run | Recovery Run | 12 | 9 | 30 | P 03 | 7.06 | 01:07:44 | . |
| | Run | Long Run | 12 | 9 | 29 | P 04 | 18.20 | 02:22:09 | Had a pain in my hip for the first about 14 km, so I wasn't running as lightly as I wished, but most of the route was on the lonely paths or in a forest, which is precious for me, so I had a pretty good time. Running in the grass in a heavy rain didn't turn up to be a good idea, but still better than another road run. Besides running in the soaked shoes and socks could be considered a strength training, especially when taking into account all the mud and send that I was carrying on my shoes. ;-) |
| | Run | Easy | 12 | 9 | 28 | P 06 | 4.11 | 00:25:38 | Pretty good technique on the way back.. |
| | Cross | Other | 12 | 9 | 27 | P 05 | 0.00 | 01:30:00 | Soo cool... |
| | Run | General | 12 | 9 | 27 | A 06 | 5.23 | 00:40:41 | Sometimes it's hard to find time and then I'm gratefull for every minute... |
| | Cross | Other | 12 | 9 | 26 | P 06 | 0.00 | 02:30:00 | Zahradka - 6 routes |
| | Cross | Other | 12 | 9 | 24 | P 05 | 0.00 | 01:30:00 | . |
| | Run | Warm Down | 12 | 9 | 22 | P 12 | 1.16 | 00:09:11 | . |
| | Run | Race | 12 | 9 | 22 | P 12 | 10.08 | 00:55:00 | Ran as a pacer for 55:00 (official time). Very nice route (although not fast), but very difficult for pacing. No kilometer signs, no time displayed above the start line, jams during the first 1500 m, lots of corners, a part of the route under the trees, the first round a bit different than the second one... I was trying my best, but there was nothing that I could use to assess my pace during the race. I just used my experience to estimate the deviation of my watch and paced myself accordingly, but it was just my intuition that can be wrong... Fortunately it wasn't. I ran exactly 55:00 gun time (real time about 54:30), Felt good, so all in all nice race. |
| | Run | Warm Up | 12 | 9 | 22 | A 11 | 2.08 | 00:19:01 | We were freezing. |
| | Run | Long Run | 12 | 9 | 21 | A 07 | 17.03 | 01:59:55 | I have never been there before and was surprised by such a beautiful trails by the Botič. Besides it was a style of a run I love - just get up and run. No food, no drinks, no HR belt, no problem. Great start of the day. |
| | Run | General | 12 | 9 | 19 | A 05 | 8.09 | 00:51:00 | Pretty nice. Like running in the rain when it's not too cold. Still taking it easy, running just for the sake of running... |
| | Cross | Other | 12 | 9 | 17 | P 05 | 0.00 | 01:30:00 | Group lesson |
| | Run | Long Run | 12 | 9 | 16 | P 12 | 21.41 | 02:28:54 | 2:30 pacer, official gun time 2:30:09, cheering the group to the finish and finishing behind them.
Nice day, nice half marathon. Had a good time. |
| | Cross | Other | 12 | 9 | 13 | P 05 | 0.00 | 01:30:00 | Collected from SportTracks
******
Summary
******
Distance: 0.00km
Time taken: 01:30:00
Average/Max Speed : 0.00/0.00 kph
Average/Min Pace : 00:00:00/00:00:00
Calories: 0
******
Splits
******
17:00:00 0.00km 01:30:00 0.00kph 0.0kph
|
| | Run | General | 12 | 9 | 12 | P 01 | 9.08 | 01:44:32 | Part of Miloš Škorpil's wedding... |
| | Cross | Other | 12 | 9 | 10 | P 05 | 0.00 | 01:30:00 | New year, new group lessons... |
| | Cross | Climbing | 12 | 9 | 9 | P 08 | 0.00 | 01:30:00 | After more than half a year back in Nymburk. Due to a lack of time only three routes, but pretty difficult (for me). Caught two big falls so belaying wasn't much easier than climbing. |
| | Run | Race | 12 | 9 | 8 | P 06 | 5.08 | 00:24:29 | 2nd anniversary race since my frst 5k.
A little bit of history:
2010:
Real time: 33:17, ranking: 1159 out of 1294
2011:
Real time 25:04, ranking: 138 out of 1485
2012:
Real time 24:29, ranking: 87 out of 1211
Neither good neither tragic time. It perfectly corresponds to my "training", so concerning time no surprise. Maybe just a little dissappointment from my technique, but it's not that big issue as sometimes I simply can't get into the right stride. Anyway I improved again and 30 seconds on 5k count. ;-)
Iva ran a fantastic race, dropping me during the third km and finishing 30 seconds ahead of me. Congratulations!!! |
| | Run | Warm Up | 12 | 9 | 8 | P 06 | 2.21 | 00:21:54 | Ended to warm up near Ivana Sekyrova and the African gazzeles... |
| | Run | Tempo | 12 | 9 | 5 | A 06 | 5.61 | 00:36:36 | Overslept, so I made it short and on the way back also fast to catch a train... Legs felt heavy...
3k warm up
2k @ 4:57/km
0.6k cool down |
| | Cross | Climbing | 12 | 9 | 4 | P 06 | 0.00 | 02:20:00 | Several routes @ Zahradka (about 6). |
| | Run | Easy | 12 | 9 | 1 | P 02 | 10.08 | 01:12:28 | Easy with V-Gripe, bubobubo and naivka at the end of the pack, dancing most of the time... |
| | Run | Tempo | 12 | 8 | 31 | A 08 | 3.35 | 00:20:39 | "Má-li někdo na krku náhrdelník z perel, nepoznáš na něm – tedy na tom náhrdelníku, která z těch perel byla na něj navlečena první a která poslední. Mechovská perla nechť je takovým závodem, v němž jsou všichni vítězi už tím, že se postaví na její start (musí však také proběhnout cílem). Proto není vůbec důležité, kolikátý kdo doběhne a v jakém čase. Je-li čas důležitý pro něj, ať si jej zapíše, anály Mechovské perly jej uvádět nebudou.
Mechovská perla může být pro každého, bude-li to jeho přání, závodem (bodem), který si ponese ode dneška ve svém srdci. Pokaždé, když se pak postaví na start nějakého závodu či své nové životní cesty, se v něm samým štěstím zavrtí a zatetetelí, on si vzpomene na ty dny tady a nastoupí do závodu (na svou novou životní pouť) pln optimismu, neboť už ví, že všechno jde.
Takže běžte a sviťte, abyste vždy viděli na cestu. Běžte a prozařujte životy těch, které potkáte, běžte a buďte vždy vítězem." |
| | Run | Warm Up | 12 | 8 | 31 | A 07 | 1.21 | 00:11:57 | Short warm up |
| | Cross | Other | 12 | 8 | 30 | A 10 | 44.25 | 04:03:05 | I didn't know how hard training it is... Glad I could try it. The map is weird, but the distance is corrected. |
| | Walk | General | 12 | 8 | 29 | P 11 | 4.32 | 01:10:20 | Night walk. |
| | Run | Easy | 12 | 8 | 29 | P 09 | 4.42 | 00:45:12 | Individual run with a theme "search for a treasure within you". |
| | Run | Long Run | 12 | 8 | 28 | A 09 | 17.35 | 02:31:48 | The frustration continues. Tried whether the pain in my foot would improve and it didn't. The first part of the run was flat, so it didn't hurt that much, but when we went hills (both up and down) I wasn't able to land on the ball of my foot. I considered walking back, but the pain was the same or even worse as when I was running, so I ran.
Felt incredibly strong, had lots of energy, ran up the hill where some others were walking, even though I could actively use only one leg, felt light, but it was sooo painful that I didn't enjoy it at all and I was looking forward to the end of the run all the time (therefore I was running so fast that I led the group).
In the afternoon I had my feet checked by a podiatrist and worked on by a physio who came to have a presentation for our group and the results are quite optimistic in the long term. Running shouldn't make it worse, but the pain is altering my stride pretty badly, that leads to overusing other structures, so I've decided to skip tomorrow's longrun... |
| | Run | General | 12 | 8 | 28 | A 07 | 3.05 | 00:36:13 | Can't describe how frustrated I am. Was so happy that the knee settled down yesterday, but only until I found out that I can't step on my right foot. Well I can, but there's a sharp pain somewhere in my metatarsals. Tried running and it was bearable as long as I didn't go up the hill. When running up the hill I had to stop several times... |
| | Run | General | 12 | 8 | 27 | P 05 | 4.02 | 00:55:27 | "Technique workshop" including video shooting for analysis. |
| | Cross | Other | 12 | 8 | 27 | P 03 | 0.00 | 00:30:00 | |
| | Cross | Other | 12 | 8 | 27 | A 10 | 0.00 | 00:30:00 | Functional training |
| | Run | General | 12 | 8 | 27 | A 07 | 6.92 | 00:50:21 | Initially we wanted to work on the running technique but due to a lack of time we went just a short easy run instead. |
| | Run | General | 12 | 8 | 26 | A 09 | 21.10 | 04:42:22 | Rather walk than run. Ran only about 9 km. We walked a big part, because the terrain was quite extreme and I also walked the last part, because my knee was telling me that I shouldn't run. |
| | Run | Long Run | 12 | 8 | 25 | A 09 | 26.98 | 03:56:42 | Nice and easy just "a bit" longer than supposed. During the last about 5k lots of stops and some walking due to the problems with my knee. :-( Hope it will settle down... |
| | Run | General | 12 | 8 | 25 | A 07 | 2.06 | 00:22:58 | Warm up run with some core exercises. |
| | Cross | Other | 12 | 8 | 22 | P 06 | 0.00 | 02:30:00 | 4 routes in akvarko
4 routes on zahradka |
| | Run | General | 12 | 8 | 22 | A 05 | 5.18 | 00:40:37 | Haven't had much time and energy for running recently, but that's ok. No need to run all the time. Leaving for a running week on Friday, so I'll make it up. |
| | Run | Easy | 12 | 8 | 19 | A 07 | 10.26 | 01:28:25 | In the park with a friend. I wasn't slow, I was relaxed... ;-) |
| | Cross | Climbing | 12 | 8 | 17 | P 05 | 0.00 | 02:30:00 | wall - Akvarko |
| | Cross | Climbing | 12 | 8 | 15 | P 05 | 0.00 | 02:30:00 | wall - Zahradka |
| | Run | Intervals | 12 | 8 | 14 | A 06 | 5.34 | 00:42:54 | Although I currently don't follow any structured plan I felt like running some intervals. So I did.
warm up, mobilization
4 x 400 m @ avg pace 3:56/km (200 m RBI)
cool down |
| | Cross | Climbing | 12 | 8 | 12 | A 11 | 0.00 | 05:00:00 | My first climbing on the sandstone. |
| | Cross | Climbing | 12 | 8 | 10 | P 05 | 0.00 | 02:20:00 | wall - Zahradka
|
| | Run | General | 12 | 8 | 9 | A 05 | 5.46 | 00:43:36 | Couldn't get myself out of bed. Still felt tired therefore focused on jogging without any effort, no matter how slowly... |
| | Cross | Other | 12 | 8 | 7 | P 05 | 0.00 | 01:30:00 | . |
| | Run | General | 12 | 8 | 7 | A 05 | 11.00 | 01:11:50 | Finally another fresh morning run.. The legs felt a bit heavy. |
| | Run | Easy | 12 | 8 | 5 | A 09 | 10.32 | 01:26:37 | Just a short relax... |
| | Cross | Climbing | 12 | 8 | 3 | P 04 | 0.00 | 02:30:00 | Another great session. Wasn't much efficient during the first route but the following ones felt great. |
| | Run | Easy | 12 | 8 | 1 | A 06 | 3.75 | 00:32:29 | Easy in Vibram FiveFingers... |
| | Cross | Other | 12 | 7 | 31 | P 05 | 0.00 | 01:30:00 | . |
| | Run | General | 12 | 7 | 31 | A 05 | 8.15 | 00:52:59 | Due to a lack of time a different route than initially planned. Observing how the different muscles are used during different strides. |
| | Run | General | 12 | 7 | 30 | A 05 | 6.11 | 00:39:40 | A long day yesterday and a busy week ahead, so I better slept 30 min longer even though that meant a shorter run... |
| | Run | Easy | 12 | 7 | 29 | A 06 | 9.70 | 01:10:27 | Nice run. Didn't make a recovery run yesterday as I had a decorator arranged for 7:30 and had to move the furniture out of one room before and didn't finish working on the house until evening storms. However a recovery run was more needed today after yesterday's hard work than yesterday after easy half marathon. |
| | Run | Race | 12 | 7 | 27 | P 06 | 21.14 | 02:00:53 | Extremely hot weather, so I took it really easy. Ran with I. and the last round also with 12HonzaDe. Felt quite tired during the first two rounds, but it was getting better and better and in the second half felt excellent. Enjoyed running and chatting with my friends, there was no need to hurry... |
| | Cross | Other | 12 | 7 | 26 | P 05 | 0.00 | 01:30:00 | . |
| | Run | General | 12 | 7 | 25 | A 05 | 6.15 | 00:49:10 | Less is sometimes more... |
| | Run | Tempo | 12 | 7 | 24 | A 06 | 10.90 | 01:08:50 | 5k to celebrate 60th anniversary of the day when Emil Zátopek won the 5k race at the 1952 olympic games in Helsinki. At these olympics Emil Zátopek managed to win 3 golden medals (10k, 5k and marathon) within one week.
Summary:
2.89 km warm up
5 k @ 23:40 (4:52, 4:50, 4:49, 4:36, 4:34) - new PB
3.01 km cool down
|
| | Cross | Climbing | 12 | 7 | 23 | P 05 | 0.00 | 02:00:00 | 6 routes on zahradka (akvarko still closed due to painting). Did very well again. Seems like I'm improving despite not climbing very often. |
| | Run | General | 12 | 7 | 23 | A 05 | 10.81 | 01:18:52 | Improved my Saturday's route (less paved surface)... Took it easy, enjoying fresh sunny morning, taking pics... |
| | Run | Easy | 12 | 7 | 21 | A 09 | 10.85 | 01:19:43 | Continued my quest for unpaved routes... The temptation to go further was strong, but as I had some obligations I better headed home soon after I've crossed a stream that I hadn't been sure whether it's crossable with dry feet and found out what's beyond. Felt great. |
| | Cross | Other | 12 | 7 | 20 | P 03 | 0.00 | 02:00:00 | 6 routes on "Zahradka".
Despite almost 4-week-break felt great. |
| | Cross | Other | 12 | 7 | 19 | P 05 | 0.00 | 01:30:00 | Group lesson |
| | Run | Trail Run | 12 | 7 | 18 | P 07 | 10.77 | 01:20:25 | Finally off-road again, yeah! ;-) |
| | Run | Easy | 12 | 7 | 15 | A 09 | 9.00 | 01:15:29 | As I'm currently being sick of pounding the pavement along the Elbe, I choosed to stay in the park. I took it really easy and it was actually very nice. I've discovered some hidden tiny paths which were pretty nice and although it was of course still completely flat, some minor terrain bumps added variability to my stride.
Then I decided to go barefoot and found out that the surface is very challenging... Propriception is a good thing but enough is enough, so after 1100 m I slipped back into my x-talons.
Nice refreshing run that inspired me to consider staying in this park for some of my morning runs. |
| | Run | General | 12 | 7 | 12 | A 06 | 5.67 | 00:33:28 | Just to wake myself up... |
| | Skate | Inline | 12 | 7 | 9 | A 05 | 10.56 | 00:39:28 | Wanted to start working week with something pleasant... |
| | Run | Easy | 12 | 7 | 8 | A 08 | 9.61 | 01:08:30 | Easy just to relax. |
| | Cross | Other | 12 | 7 | 7 | A 07 | 0.00 | 01:30:00 | . |
| | Run | General | 12 | 7 | 7 | A 05 | 5.52 | 01:05:12 | The last run in Zdonov. I'm gonna miss it. |
| | Cross | Other | 12 | 7 | 6 | P 04 | 0.00 | 02:30:00 | . |
| | Walk | General | 12 | 7 | 6 | P 02 | 10.00 | 02:00:00 | Went for a walk but slightly underestimated the length, so had to run for about the last 4 km to be back on time for the evening yoga. |
| | Cross | Other | 12 | 7 | 6 | A 07 | 0.00 | 01:00:00 | Didn't do SM system as while others were exercising I was shooting a video to remind the participants the positions after they come home. |
| | Run | Trail Run | 12 | 7 | 6 | A 05 | 5.50 | 00:58:37 | Finally real sunshine on the top combined with the clouds below us. It was worth it. Part of the way back barefoot. |
| | Cross | Other | 12 | 7 | 5 | P 02 | 0.00 | 02:00:00 | Collected from SportTracks
******
Summary
******
Distance: 0.00km
Time taken: 02:00:00
Average/Max Speed : 0.00/0.00 kph
Average/Min Pace : 00:00:00/00:00:00
Calories: 0
******
Splits
******
14:30:00 0.00km 02:00:00 0.00kph 0.0kph
|
| | Cross | Other | 12 | 7 | 5 | A 07 | 0.00 | 01:30:00 | . |
| | Run | Trail Run | 12 | 7 | 5 | A 05 | 5.52 | 00:58:47 | Once again to the Křížový vrch. When we approached the top, we were above the clouds and the sun was shining. On the way back we put off the shoes for a while and ran barefoot. The log includes all the stops including putting off/on our shoes, stop at the top etc. |
| | Run | Easy | 12 | 7 | 4 | P 10 | 10.29 | 01:16:33 | Had a seminar in the evening so we ran later. Without the headlamps, so we just followed the road and then turned and headed back. |
| | Cross | Other | 12 | 7 | 4 | P 04 | 0.00 | 02:00:00 | . |
| | Cross | Other | 12 | 7 | 4 | A 07 | 0.00 | 01:30:00 | . |
| | Run | Trail Run | 12 | 7 | 4 | A 05 | 5.55 | 00:56:33 | . |
| | Run | General | 12 | 7 | 3 | P 10 | 5.55 | 00:39:01 | It was dark and raining, so we opted for a road. Short and easy. |
| | Cross | Other | 12 | 7 | 3 | P 04 | 0.00 | 02:30:00 | . |
| | Cross | Other | 12 | 7 | 3 | A 07 | 0.00 | 01:30:00 | The storm made us skip the morning run and kept us indoors for the morning yoga. |
| | Run | Trail Run | 12 | 7 | 2 | P 07 | 5.55 | 01:13:33 | Running, climbing up the stones on the narrow paths, crawling under the cattle fences. Love the connection with the nature and the purity of these moves. |
| | Cross | Other | 12 | 7 | 2 | P 04 | 0.00 | 02:30:00 | Collected from SportTracks
******
Summary
******
Distance: 0.00km
Time taken: 02:30:00
Average/Max Speed : 0.00/0.00 kph
Average/Min Pace : 00:00:00/00:00:00
Calories: 0
******
Splits
******
16:30:00 0.00km 02:30:00 0.00kph 0.0kph
|
| | Bike | General | 12 | 7 | 2 | A 10 | 13.21 | 00:44:03 | Went to buy something for lunch to Teplice nad Metuji. |
| | Cross | Other | 12 | 7 | 2 | A 07 | 0.00 | 01:30:00 | . |
| | Run | General | 12 | 7 | 2 | A 05 | 7.85 | 00:59:20 | The grass was extremely wet today so we opted for a road to take us to Adrspach rocks and there some nice sandy paths, stairs etc. |
| | Run | Easy | 12 | 7 | 1 | P 07 | 18.23 | 02:17:36 | A bit longer than planned, mostly through the surrounding meadows, quite hilly. But we had a great time, so going longer was rather an advantage. |
| | Cross | Other | 12 | 7 | 1 | P 04 | 0.00 | 02:30:00 | Yoga nidra
Introduction to SM system
Yoga + overballs |
| | Walk | General | 12 | 7 | 1 | P 03 | 5.50 | 01:04:16 | The log includes just a part of the route. I didn't want to log it, but then when I got out of the path (the terrain didn't match my sandals very much) I wondered where I am, so I switched on my Garmin to check it out later. |
| | Cross | Other | 12 | 7 | 1 | A 07 | 0.00 | 01:30:00 | Half barefoot on the grass, half indoors. |
| | Run | General | 12 | 7 | 1 | A 05 | 6.66 | 01:00:20 | After yesterday's walk I was really looking forward to this morning. Tested my new Inov8 x-talon 190. Just a part of the route was on the road (still don't know the neighbourhood much and had to be on time for a morning class) otherwise beautifull trails, hills, rock stairs... Absolutely love it. The log includes a short break. |
| | Walk | Hills | 12 | 6 | 30 | P 08 | 5.00 | 00:45:00 | Having a week off. Decided to finally relax. Currently in Zdonov near Adrspach on a course led by my physiotherapist. Having a yoga class in the morning and in the evening - otherwise free time.
Took a walk after the dinner. Combined it with some running as I couldn't resist even though I was wearing sandals. Map shows only the last 1.5 km - saving battery which was almost flat. |
| | Cross | Other | 12 | 6 | 30 | P 04 | 0.00 | 01:30:00 | Entry lesson of the course. |
| | Cross | Other | 12 | 6 | 27 | P 06 | 0.00 | 02:00:00 | The last lesson of the second course.
120 min climbing wall |
| | Run | Easy | 12 | 6 | 26 | P 06 | 13.13 | 01:19:37 | Felt tired from a lack of sleep and probably also from Poutni Marathon on Saturday. Fortunately we started slowly and after about 7 km I started to feel stronger (strong and tired instead of just tired at the beginning). Nevertheless I think 45 min would be enough for me today. |
| | Run | Long Run | 12 | 6 | 23 | A 09 | 43.31 | 06:46:07 | http://www.marathon.farnostcheb.cz/
Didn't intend to go full marathon, but felt strong so I went the full distance + about 1.5 km extra when I was returning for a friend. It was rather a happening than a race, so I didn't hurry up and relaxed, took my time at the refreshment stations etc.
A part of the map is missing (ran out of battery in my Garmin), the log and the time includes all stops at refreshment stations appart from the break for a closing ceremony of the ultramarathon and lunch in Waldsassen. |
| | Cross | Climbing | 12 | 6 | 20 | P 06 | 0.00 | 01:50:00 | 90 min bouldering
20 min strength training |
| | Cross | Climbing | 12 | 6 | 19 | A 10 | 0.00 | 00:30:00 | Added some bouldering to my slacklining session to have a whole body workout. |
| | Cross | Other | 12 | 6 | 19 | A 09 | 0.00 | 01:30:00 | Slacklining has attracted my attention for quite a while but until today I had never tried it.
Although I didn't make the line long (only about 6 m) at first my leg was uncontroltably shaking (as shown on the most instruction videos) and I wondered how I would get on that damn line. But I somehow worked it out, so I can report some first achievements. ;-)
- Could get on the line and stabilize on one leg using both left and right leg as the dominant leg - at first only near the end of the line and then also in the middle.
- Managed to take two steps and stay balanced (about twice).
- And most importantly: I have learnt that the falls aren't beyond my control, so I don't have to be afraid of falling down. ;-)
Now I plan to take it one step at a time. Literally. So my next goal is to be able to make one step and stay balanced. I can already do it, but my success is probably less than 10%. |
| | Cross | Other | 12 | 6 | 18 | P 06 | 0.00 | 00:45:00 | The last lesson before summer vacation. |
| | Cross | Other | 12 | 6 | 18 | P 05 | 0.00 | 00:45:00 | The last lesson before summer vacation. |
| | Run | Intervals | 12 | 6 | 18 | A 08 | 8.14 | 00:56:51 | Warm up
10 x [200 m | 1 min walk] - avg pace during intervals 3:43/km
Cool down
Still struggling, so I replaced quantity by speedwork to distract myself. Focused on technique rather than maximum speed again. |
| | Bike | Turbo Trainer | 12 | 6 | 16 | P 10 | 8.08 | 00:25:28 | . |
| | Run | General | 12 | 6 | 16 | P 09 | 7.02 | 00:45:55 | warm up
1 km focus on technique and cadence (focused on one leg at a time) - 4:48/km
300 m walk
700 m focus on technique and cadence (focused on both legs) - 4:28/km
300 m walk
700 m focus on technique and cadence (focused on both legs) - 4:28/km
300 m walk
1 km small steps keeping the cadence at 180 steps per minute - 5:12/km
cool down |
| | Cross | Climbing | 12 | 6 | 15 | P 06 | 0.00 | 01:50:00 | 90 min wall
20 min boulder |
| | Cross | Climbing | 12 | 6 | 13 | P 06 | 0.00 | 01:30:00 | Wall - belaying of the lead climber from a standpoint |
| | Cross | Other | 12 | 6 | 11 | P 06 | 0.00 | 00:45:00 | . |
| | Cross | Other | 12 | 6 | 11 | P 05 | 0.00 | 00:45:00 | . |
| | Run | Race | 12 | 6 | 9 | P 07 | 21.39 | 01:59:20 | I was running as a pacer for 2:00 official time. I had known this half marathon wouldn't be a piece of cake since I've blocked my sacrum on Thursday evening.
Irritated nerve was giving me hard time. It didn't allowed me to keep a good form and it was causing annoying pain im my leg. I still could run, but I wasn't enjoying it at all. Having to run at a specific pace didn't help much either. So instead of on myself I focused on keeping the pace (which wasn't easy as the GPS devices were quite off on this route) and on the group that was running with me.
I have to admit that when I crossed the finish line I was glad it was over. However the final 500 m when I was pushing the people to the finish line was a great reward and I am sure that in a couple of months I will remeber these moments rather than others.
Official time: 1:59:51, real time 1:59:08
|
| | Cross | Climbing | 12 | 6 | 6 | P 06 | 0.00 | 01:00:00 | 60 min wall |
| | Cross | Other | 12 | 6 | 4 | P 06 | 0.00 | 00:45:00 | . |
| | Cross | Other | 12 | 6 | 4 | P 05 | 0.00 | 00:45:00 | . |
| | Run | Warm Down | 12 | 6 | 3 | P 04 | 2.25 | 00:18:30 | . |
| | Run | Race | 12 | 6 | 3 | P 04 | 5.02 | 00:24:00 | Fun race for women.
Finished fifth out of thirty.
Official time 24:00. |
| | Run | Warm Up | 12 | 6 | 3 | P 03 | 2.00 | 00:15:00 | . |
| | Run | Hill Work | 12 | 6 | 1 | P 12 | 1.00 | 02:00:00 | Part III - Going vertical
Joined Miloš for some of his ascents (about 25). |
| | Run | Treadmill | 12 | 5 | 31 | P 05 | 9.34 | 01:25:17 | Part II - Running on a treadmill |
| | Run | General | 12 | 5 | 31 | P 04 | 6.40 | 00:45:06 | Supporting my friend who successfully attempted ascending the height of Mt. Everest in 24 hours by going up (and down) the stairs of the tower of the church of St. Bartolomej in Pelhrimov in order to raise some money to support the Sports Club for Wheelchair Athletes.
Part I - Running in the center of the town to attract attention. |
| | Cross | Climbing | 12 | 5 | 30 | P 06 | 0.00 | 01:40:00 | 40 min boulder
60 min wall |
| | Cross | Other | 12 | 5 | 28 | P 06 | 0.00 | 00:45:00 | . |
| | Cross | Other | 12 | 5 | 28 | P 05 | 0.00 | 00:45:00 | Individual lesson |
| | Run | Recovery Run | 12 | 5 | 27 | P 06 | 6.72 | 00:40:32 | Easy run spiced up with some barefoot running, stop on a climbing wall and playground and some running drills. Still feeling a bit tired, but enjoyed it.
Barefoot: 1.5 k (9:39, 6:26/km) |
| | Bike | Turbo Trainer | 12 | 5 | 26 | P 09 | 7.26 | 00:21:00 | Usual recovery. |
| | Run | Intervals | 12 | 5 | 26 | P 08 | 10.34 | 01:08:41 | Initially I was considering 10 k race in Podebrady today, but I didn't feel like racing and I was busy so I skipped it. However it's time to start running again after post-marathon recovery period and intervals seemed to be a good kick off.
2.54 km warm up
3 x [1 km | 500 m RBI] (4:02, 4:13, 4:17)
cool down
It was tough. However considering that my fastest km so far had been 4:17, I was damn fast.
|
| | Run | General | 12 | 5 | 24 | P 06 | 3.00 | 00:00:00 | Warm up, running drills, video analysis of the stride. |
| | Cross | Climbing | 12 | 5 | 23 | P 06 | 0.00 | 01:00:00 | . |
| | Run | Run-Walk | 12 | 5 | 22 | P 07 | 8.02 | 01:15:30 | I was running and suddenly felt like walking, so I walked and then felt like climbing up a tree so I climbed up a tree and ran and walked... No need to push it, just wanted to relax in the fresh air after the rain and move a little bit. |
| | Skate | Inline | 12 | 5 | 19 | A 10 | 16.26 | 01:06:39 | Opted for x-training. Not a good choice to go skating today. There was a canoeing race, so the first (and the last) 2k were totally jammed - impossible to skate, had to "walk" through the crowd. Then it was better, but as usually when it is such a nice weekend day, it was crowded and there was also the whole bunch of idiots who don't care about safety and behave like if they were the only ones on the route. So had to stop very often and be really alert all the time and couldn't just relax and enjoy skating.
Whenever it was possible I focused on the balance trying to glide as long as possible. Seems I'm improving. Wonder, whether it will be a transferable skill to xc-skiing. |
| | Run | Recovery Run | 12 | 5 | 18 | P 09 | 5.17 | 00:33:44 | Legs were pretty fine, but felt tired - 30 minutes were just enough. |
| | Run | Treadmill | 12 | 5 | 16 | P 08 | 1.00 | 00:10:00 | Yaaay, I can run again! ;-) |
| | Cross | Climbing | 12 | 5 | 16 | P 06 | 0.00 | 01:00:00 | I didn't believe I would be able to go climbing but since Tuesday I was feeling that my legs are getting better and better every few hours. So I gave it try and I actually climbed some routes. |
| | Cross | Other | 12 | 5 | 14 | P 06 | 0.00 | 00:45:00 | Another easy lesson as out of 4 people we were two who finished PIM. |
| | Cross | Other | 12 | 5 | 14 | P 05 | 0.00 | 00:45:00 | Although I had problem's to climb up the stairs to my physio's studio after a good massage I decided to stay for both lessons... Fortunately David took it easy. |
| | Bike | Turbo Trainer | 12 | 5 | 14 | A 10 | 8.83 | 00:31:41 | Nice sunny day - great for some nice easy jogging, but I have problems to walk - can't imagine running. |
| | Bike | Turbo Trainer | 12 | 5 | 13 | P 08 | 5.31 | 00:20:03 | Otherwise I wouldn't walk tomorrow.... |
| | Run | Race | 12 | 5 | 13 | A 09 | 42.52 | 04:08:23 | I think I can feel special now, because as we all know: "Every idiot can run, but it takes a special kind of idiot to run a marathon." ;-)
As I expected I didn't have any problems with speed, but I lacked endurance, because I didn't really trained for a marathon and didn't go any 30+ long run before. So took the path of the least resistance - go as far as I can at the most comfortable pace and then somehow get to the finish line.
At km 30 I was still 2:05 ahead of 4:00:00 pace, but after about 32 km I couldn't keep proper form anymore and therefore I slowed down, because the pace I was running before wasn't the most efficient pace anymore. I gave up any time ambitions, just made sure I'll keep it sub 4:15 to win a dinner with Miloš Škorpil. Surprisingly at 35 km I was still keeping the 4:00:00 pace, but then I was hurting like crazy and I was glad that I made it to the finish. |
| | Cross | Climbing | 12 | 5 | 9 | P 06 | 0.00 | 01:00:00 | Slowly making progress. |
| | Bike | Turbo Trainer | 12 | 5 | 8 | P 07 | 6.02 | 00:21:21 | . |
| | Run | Tempo | 12 | 5 | 8 | P 06 | 10.11 | 01:00:41 | After the first about 200 m I found out I have left my HR belt at home, so I had to return because I planned HR based workout today.
Warm up
25 min tempo @ 82% HRR (5.06 km @ 4:57/km)
Cool down |
| | Cross | Other | 12 | 5 | 7 | P 06 | 0.00 | 00:45:00 | As I was alone for the gym ball lesson, we skipped it and I had a massage instead. ;-) So I only had SM system lesson. |
| | Run | Easy | 12 | 5 | 6 | A 10 | 9.80 | 00:55:57 | The same workout as yesterday, but felt much better. Still some little block in the spine, will see my physio tomorrow so I'll ask him to release it.
2 k warm up
6 k @ comforortable pace (5:21/km, avg HR 164 => 75% HRR)
a bit of "bouldering"
1.79 k cool down |
| | Run | Easy | 12 | 5 | 5 | A 07 | 9.91 | 01:00:35 | Took it easy, playing with the stride. Had some block in the spine that I wasn't able to release, so on the way back I made a stop at the outdoor climbing wall and spent some time there to mobilize and stretch myself.
2 k warm up
6 k @ comforortable pace (5:32/km, avg HR 161 => 72% HRR)
a bit of "bouldering"
1.88 k cool down |
| | Cross | Climbing | 12 | 5 | 2 | P 06 | 0.00 | 01:00:00 | Liked the first course, so signed up for another one.
Warm up
Balance exercises, working with the center of gravity, experimenting with the weight distribution, bouldering
Theory - revision of level I course
Climbing on the wall
|
| | Bike | Turbo Trainer | 12 | 5 | 1 | P 08 | 6.26 | 00:21:03 | No recovery tomorrrow as Wednesday is a climbing day and I'm starting a level 2 course, so better had a recovery ride. |
| | Run | Long Run | 12 | 5 | 1 | A 10 | 28.42 | 03:00:38 | I didn't want to start tapering phase before a marathon knowing that:
a) I haven'r run any long run.
b) During my last longer run I wasn't able to control my right leg since about 11th km and therefore finished drained after 21 km.
So I needed another run for a peace of mind. It wasn't continuous run and I took it easy, as it was hot as hell. I had two longer stops that are not included in the log - a big glass of water and a wafer in Kersko and an ice cream and some more water at the Sadská lake. Otherwise I was eating and drinking all the time (2 dates and some water each 2.5 km), because I didn't have breakfast. Felt pretty good, just tired from the hot (and maybe a lack of sleep in the last days). Hope for a colder day for the marathon.
Btw it was a really nice route, mostly offroad - lots of grass and soft paths (although some of them a bit too soft - 400 m on a sand after 23k was quite tough ;-)).
|
| | Cross | Other | 12 | 4 | 30 | P 06 | 0.00 | 00:45:00 | . |
| | Cross | Other | 12 | 4 | 30 | P 05 | 0.00 | 00:45:00 | . |
| | Cross | Climbing | 12 | 4 | 30 | P 02 | 0.00 | 00:45:00 | Finished earlier due to tomorrow's public holiday, so used the time to stretch myself on the bouldering wall. |
| | Run | Warm Up | 12 | 4 | 30 | P 02 | 3.00 | 00:21:40 | The most difficult thing when running barefoot or in Vibram FiveFingers is to stop running, because it feels soooo good. ;-)
1.2 k warm up @ 10:20
1.8 k cool down @ 11:20 |
| | Run | Long Run | 12 | 4 | 29 | A 09 | 21.33 | 02:53:58 | Two runs combined into one. As there were different levels of runners, we ran different routes. At first 10k, then we returned to the Želiv monastery where we lived. One group finished there and we continued for another 12k around the Trnávka dam. Both runs were mostly trail runs with several hills. Really nice routes with beautiful views.
I had some sciatica problems again. Started before the run, released during the first run and then returned during the second one, so I wasn't able to fully engage my right leg. Due to this, the pain in my hip and leg, hot and the difficult terrain I was glad when we returned. |
| | Run | Race | 12 | 4 | 28 | A 11 | 5.09 | 00:25:21 | 5.14 km @ 25:25
Spent the weekend at the running weekend with the Miloš Škorpil's Running School. Together with other participants joined the local race. Didn't take it too serious and planned to go easy. Started at the pace that was supposed to be easy, but I am neither good at rolling courses nor at estimating my pace on such courses, so it wasn't as easy as I wished. I wasn't pushing it to my limits, but I was happy that it was only 5.14 k as I was tired and my legs felt heavy. Finished 5th out of 21 women. |
| | Cross | Other | 12 | 4 | 28 | A 10 | 2.70 | 00:20:00 | Collected from SportTracks
******
Summary
******
Distance: 2.70km
Time taken: 00:20:00
Average/Max Speed : 8.10/8.10 kph
Average/Min Pace : 00:07:24/00:07:24
Calories: 0
******
Splits
******
10:30:00 2.70km 00:20:00 8.10kph 8.1kph
|
| | Bike | Turbo Trainer | 12 | 4 | 25 | P 09 | 5.15 | 00:16:31 | Classic post race style easy spinning. |
| | Run | Warm Down | 12 | 4 | 25 | P 06 | 2.03 | 00:16:04 | . |
| | Run | Race | 12 | 4 | 25 | P 06 | 9.56 | 00:48:59 | Not really 9 km, but 9.6 km (6 rounds 1.6k each). Expected a road race, but there wasn't much road. Lots of cobble stones, some gravel, dusty roads, grass...
Round 1 - Starting cautiously as usually.
Round 2 - Speeding up. Too much. Trying to compensate it by slowing down. No effect.
Round 3 - Knew it will hurt. Noticing a woman in a strange position. Wondering how she can manage to run in this position.
Round 4 - It hurts. Badly. My right abdominals are cramping. Running in the strange position. Finding out it is possible.
Round 5 - Left abdominals joined the right abdominals. Mentally working with the pain. I can run with it, but slowly giving up racing others.
Round 6 - Still cramping. A woman in a red T-shirt is passing me with ease. Watching her running away just trying to survive, something clicked in my mind: "Damn, I can rung with such ease as well." Contracting the cramping abdomen lengthening the spine and speeding up. Passing the woman in red. Repeating my recent rac... |
| | Run | Warm Up | 12 | 4 | 25 | P 05 | 2.26 | 00:20:08 | . |
| | Cross | Other | 12 | 4 | 23 | P 06 | 0.00 | 00:45:00 | . |
| | Cross | Other | 12 | 4 | 23 | P 05 | 0.00 | 00:45:00 | . |
| | Bike | Turbo Trainer | 12 | 4 | 22 | P 08 | 21.53 | 00:50:10 | Thank goodness I have a bike at home.
Didn't make a long run again - missed the last chance before the marathon. Didn't make any run at all. No planning helps when there are people that totally screw up my whole day. :-(
I'm not gonna stress about it. I will either finish the marathon or not. Who cares... |
| | Cross | Yoga | 12 | 4 | 21 | P 02 | 0.00 | 00:50:00 | Demo lesson during an open day at my physio's studio. |
| | Cross | Climbing | 12 | 4 | 20 | P 04 | 0.00 | 00:00:00 | Felt another tiny bit better than previous times. |
| | Run | Easy | 12 | 4 | 20 | P 04 | 3.00 | 00:20:00 | 1 km + some stretching before bouldering
1 km after bouldering
some more stretching
1 km to top it up |
| | Run | Fartleks | 12 | 4 | 17 | P 06 | 9.08 | 00:56:05 | Wanted to go easy, but after about 6 k I had to change it to a fartlek to entertain myself to distract myself from feeling heavy. Fortunately 1k later I met a friend of mine biking the same direction so we chatted and that allowed me relaxed cool down. |
| | Bike | Turbo Trainer | 12 | 4 | 15 | P 01 | 10.25 | 00:30:10 | Extraordinary achievement deserves extraordinary recovery. ;-)
|
| | Run | Recovery Run | 12 | 4 | 15 | A 11 | 4.65 | 00:34:10 | Stayed in Nymburk and took it really easy. Enjoyed some more race atmosphere as there was a 10k race, which I didn't have guts to sign up for. The muscles are still a bit sore, but otherwise I felt well. |
| | Bike | Turbo Trainer | 12 | 4 | 14 | P 08 | 10.52 | 00:27:59 | ...otherwise I probably wouldn't be able to walk tomorrow. ;-)
Classic recovery style ride: the lowest resistence, easy gear, relatively high cadence.
My calves feel much better. |
| | Run | Warm Down | 12 | 4 | 14 | P 02 | 2.00 | 00:19:11 | It hurt, but it helped. ;-) |
| | Run | Race | 12 | 4 | 14 | P 12 | 21.19 | 01:49:12 | Still felt as sick as during the warm up, so I skipped the last energy bar I am used to have before the race, but otherwise I was feeling strong. So I've tried to push it and squeeze it under 1:50:00. Although it was a bit ambitious goal I was running really well and was ahead of plan all the time. At the end I was drained (maybe a lack of energy due to a skipped energy bar, maybe tired of being sick all the time or maybe just ran faster than I should) and I had to push it to keep the pace, so instead of speeding up dramatically as I like to before finish, I speeded up just a little bit to make absolutely sure that I wouldn't end up on the road as I started to feel a little bit dizzy (I have a low blood pressure and it probably dropped a bit more). That dizziness went away in a few minutes after the finish, but still feeling a bit sick now, although much better after I had a proper meal when we came to Nymburk.
Very happy to cut down my personal best by 7:48 (the conditions were perfect which defi... |
| | Run | Warm Up | 12 | 4 | 14 | A 10 | 2.71 | 00:24:46 | Easy peasy warm up. Felt sick, so I hoped it would get better during the race. |
| | Bike | Turbo Trainer | 12 | 4 | 12 | P 09 | 6.12 | 00:16:17 | ... after spending the most of the day in the car and train. And also trying out a new HR belt. Seems to work fine, but the real test will come while running.
Resistance level: 1 - 2
Average grade: 1.2%
Elevation gained: 74 m |
| | Cross | Climbing | 12 | 4 | 11 | P 06 | 0.00 | 01:30:00 | exams - passed
some bouldering - did very well, noticeable improvement
wall - didn't do so well as I was tired from bouldering; still getting tired very soon |
| | Bike | Turbo Trainer | 12 | 4 | 9 | P 06 | 5.33 | 00:15:30 | Tried to produce some endorphines at least on the bike and mobilize my hip joint. |
| | Run | Tempo | 12 | 4 | 9 | P 05 | 8.05 | 00:54:02 | Some time ago I've read this quote: "The only time I feel runner's high, is after I stop running." That could apply to this run except for that I didn't felt runner's high neither after. Hip in pain, felt drained both before and after and as a bonus some problem with my pinkie toe. There must bad days, so that we could fully appreciate the good ones. However I still believe that I'll be ok for the half in Pardubice.
The training moreless according to the plan.
2k warm up
4k @ 5:09/km
2k cool down |
| | Bike | Turbo Trainer | 12 | 4 | 7 | P 07 | 6.74 | 00:20:09 | Short session on the turbo trainer.
Resistence level: 3 - 5
Average grade: 4.1%
Elevation gained: 272 m |
| | Run | Easy | 12 | 4 | 7 | P 06 | 9.50 | 01:02:48 | Keeping it easy. Although I knew I will have to fight strong wind on the way back, decided to go on the other side of the river which is completely unprotected. At some moments it was like running on a treadmill. ;-) But I don't mind the head wind when I'm running easy and don't care about the pace. It was much easier than skating against the wind the last weekend.
My Garmin didn't have a good day. Apart from totally messed heart rate data as usually (haven't had time to buy a new HR belt yet), it lost satellite reception for a significant part of the journey, so a big part of the speed/distance data comes from a foot pod. Surprisingly the foot pod data are pretty accurate. |
| | Bike | Turbo Trainer | 12 | 4 | 5 | P 08 | 7.43 | 00:16:28 | Just to mobilize my joints after spending most of the day in the car and in the train.
+ about 30 minutes compensation exercises |
| | Cross | Climbing | 12 | 4 | 4 | P 06 | 0.00 | 01:00:00 | Lead climbing in "akvarko" |
| | Bike | Turbo Trainer | 12 | 4 | 3 | P 08 | 11.22 | 00:26:46 | Found out that using the time when I'm drinking my Regener drink for extented cool down by easy spinning on the bike makes the recovery noticeably faster. I even started to like these short easy bike sessions. |
| | Run | Tempo | 12 | 4 | 3 | P 06 | 13.39 | 01:18:19 | Definitely the toughest training for the upcoming half marathon in Pardubice. From now on taper time. ;-)
Summary:
20 min warm up
3 km @ 4:46/km
rest 30 sec walking
4 km @ 4:49/km
rest 30 sec walking
1 km @ 4:45/km
20 min cool down
What a pitty that my heart rate data are useless again because of fault HR belt. Have to purchase a new one. |
| | Cross | Other | 12 | 4 | 2 | P 06 | 0.00 | 00:45:00 | - |
| | Cross | Other | 12 | 4 | 2 | P 05 | 0.00 | 00:45:00 | - |
| | Skate | Inline | 12 | 4 | 1 | P 04 | 25.14 | 01:45:07 | Trying the various moves and activities in order to find the right one for my sacro-illiac joint.
On the way there I was wondering where the other skaters are. I realized it as soon as I turned and head back. The wind was incredible. It seemed to me that I am barely moving. And there still were 12 km to go... |
| | Bike | Turbo Trainer | 12 | 3 | 31 | P 09 | 8.25 | 00:25:19 | + lots of compensation exercises and stretches
When I woke up today I had a pain in my hip radiating to my leg. It subsided during the half marathon, but then it returned back, so I was trying different stretches and exercise it to release it. Didn't help much, but at least it was a good recovery after the half. |
| | Run | Warm Up | 12 | 3 | 31 | P 02 | 1.94 | 00:14:00 | Returned for my friend and joined her for her last kilometer. |
| | Run | Long Run | 12 | 3 | 31 | P 12 | 21.40 | 02:09:27 | For the first time as a pacemaker. It was quite challenging, but very rewarding. |
| | Cross | Other | 12 | 3 | 28 | P 06 | 0.00 | 01:00:00 | Practiced lead climbing and then catching the falls.
Two more lessons to go.
Btw our climbing instructor started running last week. ;-) |
| | Run | Easy | 12 | 3 | 27 | P 06 | 10.35 | 01:10:27 | Group training with TV shooting. The plan was 4 k in half marathon pace. I went easy with the girls who wanted to try out the pace that I will go on Saturday. It was impossible to hold'em back, so we went a bit faster than on Sunday, but still a pretty relaxed pace. As I wasn't very good in starting and stopping my watch, the log includes breaks and doesn't include some parts of the run, so I have corrected the total distance according to Jarda. |
| | Cross | Other | 12 | 3 | 26 | P 06 | 0.00 | 00:45:00 | . |
| | Cross | Other | 12 | 3 | 26 | P 05 | 0.00 | 00:45:00 | . |
| | Bike | Turbo Trainer | 12 | 3 | 24 | P 01 | 10.21 | 00:26:29 | Needed some more recovery before spending the rest of the day sitting. |
| | Run | Long Run | 12 | 3 | 24 | A 11 | 16.20 | 01:39:09 | Initially I wanted to go right from Milovice, but I have planned my route through the little paths and when I found out that the battery in my phone is almost completely flat, I doubted that I could make it without navigation or map. As I didn't like an idea to run on the roads, my brother in law took me to Stratov and I ran from there. That means that most of the time I was running along the Elbe as usually, but this part is much more interesting than the one where I usually run, because most of the way there's no asphalt.
Tried to keep the half marathon pace for the next week. I suppose that as a pacer for 2:10 I will have to run at about 6 min/km with slight correction according to the difference between the real and official time. So after I warmed up I tried to keep 6 min/km. It was quite tiring to keep the pace that wasn't not completely natural to me, especially in such a hot weather, but I am happy with the result.
warm up
14.2 km @ 6:00/km (fastest km 5:58/km, slowest km 6:0... |
| | Bike | Turbo Trainer | 12 | 3 | 22 | P 05 | 5.26 | 00:12:12 | Didn't feel relaxed enough after the running cool down, so added some light high cadence spinning to aid recovery. |
| | Run | Tempo | 12 | 3 | 22 | P 04 | 8.58 | 00:50:13 | Got off the train earlier and ran home. Due to a limited time I've chosen the shortest alternative.
2k warm up
5k @ 5:07/km
cool down
Considering that about a half of the tempo part was on the grass and I was running with a backpack, I was quite fast. However I wasn't able to relax and keep a good form, so it was a hard work and I missed the feeling of lightness I had during the last couple of runs. |
| | Cross | Climbing | 12 | 3 | 21 | P 06 | 0.00 | 00:30:00 | This lesson wasn't much "physical". We spent the first hour with theory and practicing the knots and clipping the quickdraws. The second hour we were practicing lead climbing. |
| | Run | Warm Up | 12 | 3 | 21 | P 05 | 1.00 | 00:06:30 | + 15 min stretching |
| | Bike | Turbo Trainer | 12 | 3 | 20 | P 07 | 5.02 | 00:12:00 | Due to hurrying home, I had to make the cool down after the run faster and shorter than I would like to, so I finished it on the bike... |
| | Run | General | 12 | 3 | 20 | P 05 | 10.94 | 01:05:48 | Didn't want to push it so I went 2k warm up and then entertained myself by trying to keep the exact pace. Started at 6:00/km and then each next km 5 seconds faster. It's good to know how each pace feels. Although I did well in keeping the pace the biggest success today was to make it home to the toilet just in time. I guess you understand that there are situations, when the right pacing is even more crucial than during the training. ;-))
Warm up
Lap dst Lap pace
1,00 6:00
1,00 5:55
1,00 5:51
1,00 5:46
1,00 5:41
1,00 5:35
1,00 5:30
1,00 5:25
Cool down
|
| | Cross | Other | 12 | 3 | 19 | P 06 | 0.00 | 00:45:00 | - |
| | Cross | Other | 12 | 3 | 19 | P 05 | 0.00 | 00:45:00 | - |
| | Run | Intervals | 12 | 3 | 18 | P 05 | 12.34 | 01:14:52 | During the last couple of months I've made a great leap despite not running that much. It was thanks to improving my running form. However I still can't keep the best possible form for longer distances, so I believe there is still a huge potential for improvement. Once I am able to keep it for the whole time I'll be able to significantly cut my times or save energy.
Today I ran a few intervals focusing on keeping the best form I can during the whole interval. I didn't care about my pace, just about the form. Initially I started with 2k interval, but found out it's too long, so I switched to 1k intervals.
RBI was 1k very slow jogging with the intention to refresh as much as possible, because I found necessary to be rested as much as possible when working on form or speed.
Summary:
2.12 km warm up, stretching
2 km focusing on the form (4:57/km)
1 km jogging
1 km finetuning the form (4:36)
1 km jogging
1 km more finetuning (4:15)
1 km jogging
3.22 km ... |
| | Cross | Climbing | 12 | 3 | 18 | A 10 | 0.00 | 01:00:00 | Although I am busy, this weather is meant to spend the day outdoors. Can't afford the whole day, but 2.5 hours were great too. |
| | Skate | Inline | 12 | 3 | 17 | P 03 | 24.37 | 01:42:54 | Initially planned some running, but when my friend called me whether I'm going to join her for inline skating, I didn't hesitate. It was awesome. Enjoyed the sunshine and took it easy, because the path was pretty crowded. The log includes some breaks in the "traffic jam". |
| | Cross | Climbing | 12 | 3 | 16 | P 04 | 0.00 | 00:40:00 | Trying some sequences that we have learnt in the course. My fingers are still very weak so even when I manage to initiate the moves from my legs and hips and use my arms just to stabilize I can't do more than a couple of steps at a time and then have to take a break. However I figured out one sequence in an overhanging wall which I was unsuccessfully trying several times during the lessons. Due to the lack of grip strength I can't make it in one go yet, but I'm slowly getting there. ;-) |
| | Run | Warm Up | 12 | 3 | 16 | P 03 | 3.05 | 00:16:49 | From time to time I love to have a run without any goal or plan. I just relax and observe my body how it responds to different moves and patterns. When I run barefoot it's much more intense. Love it..
1.25 km as a warm before bouldering
+ 20 min stretching
2.80 km after bouldering |
| | Cross | Climbing | 12 | 3 | 14 | P 06 | 0.00 | 01:50:00 | 40 min bouldering
20 min theory
50 min wall
Feeling better and better with each lesson. |
| | Run | Warm Up | 12 | 3 | 14 | P 05 | 1.00 | 00:08:00 | 1 k barefoot running + 15 min stretching |