September 2015 – Training recap

With September the preparation for the winter season continued in the name of volume with just a bit of quality. I kept on running some 10k race pace and started retrieving a bit of speed.

As usual, you can see all my training sessions details on the SportTracks mobi service.

Here the diary entries for the past September:

Tu 01/09/2015 Off.
We 02/09/2015 Easy 40′.
Th 03/09/2015 Easy 45′ with some intervals (15’+10×30″+15′).
Fr 04/09/2015 105′ sailing (Uni-Jolle, Friday Regatta).
Sa 05/09/2015 Legs and core strength. Off.
Su 06/09/2015 Arms, legs and core strength. Easy 60′, 5×100 m strides (100 m jog rest).
Mo 07/09/2015 Easy 40′.
Tu 08/09/2015 Easy 15′, 4 km tempo run (10 km race pace), easy 15′.
We 09/09/2015 15′, 2 strides on grass, 8×60 m sprints on grass (60 m jog rest), CD.
Th 10/09/2015 Arms, legs and core strength.
Fr 11/09/2015 Easy 60′.
Sa 12/09/2015 Slow 40′. 90′ sailing (Laser Bahia).
Su 13/09/2015 55′ slow inline skating.
Mo 14/09/2015 Hilly 20′. 25′ progression.
Tu 15/09/2015 Easy 45′.
We 16/09/2015 20′, 2 strides, 5×200 m uphill reps, CD.
Th 17/09/2015 20′, 2 strides on grass, 2x(200, 300 m on grass, 100, 200 m jog rest), 5×60 m sprints, CD.
Fr 18/09/2015 Slow 40′, arms legs and core strength.
Sa 19/09/2015 45′ aggressive inline (skate park).
Su 20/09/2015 Easy 60′.
Mo 21/09/2015 Easy 30′, 10×100 m uphill sprints (100 m downhill jog rest), CD.
Tu 22/09/2015 Slow 40′.
We 23/09/2015 60′ MTB.
Th 24/09/2015 Easy 45′.
Fr 25/09/2015 Arms, legs and core strength. Easy 45′.
Sa 26/09/2015 Slow 20′, 2 strides, 4×300 m strides (150 m jog rest), slow 15′. 60′ aggressive inline (skate park).
Su 27/09/2015 Slow 25′, 1×1000 m, short CD, 90′ MTB. Easy 30′.
Mo 28/09/2015 20′, 4 strides, 2×4 laps relay (8×250 m, 100 m jog rest), CD.
Tu 29/09/2015 Off.
We 30/09/2015 Easy 40′ with some speed.

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