:: this is not 2011 ::

[soniczip]

injuries, work, study, weather and other excuses contributed to a bad 2010 end and an even worse 2011 beginning. now what?

03 jan – home workout
06 jan – home workout
08 jan – home workout
09 jan – running: 6k

16 jan – home workout

17 jan – home workout
19 jan – home workout
20 jan – home workout
21 jan – home workout
22 jan – home workout

24 jan – home workout
26 jan – home workout
27 jan – home workout
29 jan – home workout
30 jan – home workout

31 jan – home workout
01 feb – home workout
03 feb – home workout
04 feb – home workout
05 feb – running: 6k

07 feb – home workout
08 feb – home workout
12 feb – home workout
13 feb – home workout

15 feb – alpine skiing
16 feb – swimming
17 feb – alpine skiing
18 feb – alpine skiing

23 feb – home workout
24 feb – running: 6k
26 feb – road cycling: 21k

04 mar – home workout
05 mar – home workout
06 mar – road cycling: 21k

07 mar – running: 6k
08 mar – running: 6k
09 mar – road cycling: 21k
10 mar – running: 8k
11 mar – road cycling: 21k
12 mar – running: 8k

16 mar – home workout
17 mar – home workout
18 mar – running: 8k
19 mar - running: 8k
20 mar – road cycling: 21k

[Konstantin]

Good to see a Sonic Zip training log again!!

What do you do in your 'Home Workout'?

[soniczip]

hey mate

something like this. it takes about 30 minutes:

- 3 x 3 samson stretch
- 3 x 15 overhead squat with broomstick
- 3 x 15 stuart mcgill sit-up
- 3 x 15 back-extension
- 3 x 15 chair dips
- 3 x 3 biceps resistance lifts
- 60 jumping jacks (max speed)
- 10 spiderman pushups
- 20 walking lunges
- 60 seconds wall squat
- 20 spiderman climb
- 15 burpees (max speed)
- 60 seconds plank

[soniczip]

21 mar – running: 8k
22 mar – running: 8k
23 mar – road cycling: 29k
24 mar – running: 10k
25 mar – road cycling: 29k
26 mar – running: 10k

[soniczip]

28 mar – running: 10k
29 mar – running: 10k
20 mar – road cycling: 29k
31 mar – running: 12k
01 apr – road cycling: 29k
02 apr – running: 12k

[soniczip]

not a good week. i felt my right achilles tendon a bit sore last week, so i decided to give it a rest and restart increasing mileage more slowly.

08 apr – running: 6k
09 apr – road cycling: 36k

[soniczip]

week before the exams. very late, especially with contemporary history. that's why i only did:

11 apr - running: 8k

[soniczip]

21 apr - running: 6k
23 apr - running: 8k

[Konstantin]

What sort of times/speeds are you running?

[soniczip]

What sort of times/speeds are you running?

right now, on average, i'm going at about 5.45/km, which is quite slow i'm just doing simple maintenance training. i need to rebuild an acceptable mileage first (50ish / per week); then i'll think about specific trainings. the thing is exams are allways in the way. i need to study a total of 10 books (2750 pages) between now and the end of june, and i have my full-time job too

[soniczip]

25 apr - running: 8k
27 apr - running: 8,48k
30 apr - running: 8k
01 may - running: 12k

[soniczip]

06 may - running: 8k
08 may - running: 8k

[soniczip]

09 may - running: 12k
11 may - running: 8k
13 may - running: 12k
14 may - cycling: 21k / 25 burpees

[soniczip]

it's amazing how little i've done recently. working and studying took away a lot of my free time. i also lost a lot of weight (i'm less than 67kgs right now), and i've been sick with cough and cold for the past 10 days. i am a rag!!! luckily vfw is coming, but i definitely need a plan to rearrange my priorities.

16 may - running: 12k
18 may - running: 8k
19 may - 30 burpees
20 may - 30 burpees
21 may - running: 12k

23 may - running: 6,22k
26 may - running: 12k
28 may - running: 12k

01 jun - running: 12k
04 jun - 3 x warmup ; 1 x bodyweight workout (30 sec recovery)

06 jun - running: 12k
08 jun - 3 x warmup ; 1 x bodyweight workout (30 sec recovery)
09 jun - running: 12k
10 jun - 3 x warmup ; 1 x bodyweight workout (30 sec recovery)
11 jun - 3 x warmup ; 1 x bodyweight workout (30 sec recovery)

13 jun - running: 12k

[soniczip]

last trainings before vfw 2011 austria:

25 jun - running: 6k
26 jun - cycling: 21k
27 jun - running: 8k
28 jun - cycling: 40k
29 jun - running: 12k

i'm leaving my place in less than two hours. see you in austria