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== Michaela: Tracking my crazy jogging trace== | == Michaela: Tracking my crazy jogging trace== | ||
There's a long distance competition for runners every autumn in Jena, the so-called Kernberglauf. It's a tricky 27 km long contest around Jena's mountainous landscape. I thought about tracking a curious route for workout one's running skills concerning speed & reactivity. | |||
location: Jena - Kernberge (see the corner down to the right) | |||
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detail | detail: That's the house of St. Ni-cho-las (the eight syllables according to the eight parts of my trace) | ||
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File:....jpg | |||
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# Warm-up while running along the trace | |||
## Run along this trace as fast as you can | |||
### Try to enhance your speed 4 times (that's - the - house - of) & than slow it down (St. - Ni - cho - las) | |||
#### Change beetwen fast (that's - house - St. - cho) and slow (the - of - Ni - las) speed | |||
##### Repeat step two to four corresponding to your level of fitness: beginners - three reruns / advanced runners - up to 15 loops. Don't forget to measure your time! | |||
###### Use this workout two or three times a week during your preparations for a long distance run and next to your endurance training. | |||
== Katre: 30 km/h areas in Arnstadt == | == Katre: 30 km/h areas in Arnstadt == | ||