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, 5×200 m uphill reps (200 m downhill jog rest), CD.
Sa 03/01/2015 – Slow, hilly, 20′, easy 5×100 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 1×200 m, 400-600-400 m (64″-1’37”-66″, 200 m jog rest), 6′ walk rest, 5×200 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 3×80 m, easy 1×200 m (29″4), 1×1000 m (2’48”), 6′ walk rest, 3×300 m (44″-47″-50″, 100 m jog rest), 6′ walk rest, 1×1000 m @ 3k race pace (3’03”), easy 4×200 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, 2×750 m XC lap (3′ jog rest), 3×200 m uphill strides (200 m downhill jog rest), CD.
Mo 19/01/2015 – 10′, 10×30″ (30″ jog rest), 10′, legs and core strength.
Tu 20/01/2015 – 20′, easy 2×80 m, easy 1×200 m, 1×1000 m @ 3k race pace (3’03”), 3′ walk rest, 2×400 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 3×80 m strides, easy 1×200 m, 2×200 m (25″9-26″6, 200 m walk rest), 6′ walk rest, 2×400 m (61″5-64″4, 200 m walk rest), 6′ walk rest, 3×200 m (30″-30″-29″, 100 m jog rest), CD.
We 28/01/2015 – 20′, easy 2×80 m strides, easy 1×200 m, 1×1000 m (2’54”), 3′ walk rest, 4×400 m (70″-69″-68″-67″, 200 m jog rest), 2 laps with strides on straights, arms, legs and core strength, easy 2×200 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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