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 01/01/201560′ 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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