I stumble over quite a lot of interesting articles and some are worth sharing on this site. I plan to do this every 4 weeks (thus “4×7 Review”) and I will include my own posts, some training highlights (none of my nutrition this time). Enjoy!

As seen on runbikeco.de

• How to fix the Garmin HR spikes.
• Using static IPs in a Asus RT-N66U powered network.
• My latest embarrassing programming mistake.

Notable past training

Let’s first have a look at this week (Feb-24 to March-02). This would be the last week of the current four-week training cycle and I had planned to run 44km in just five days, because – as I write this – we are on vacation for some skiing in Flauchau, Austria. Coming into the week having done an 18km long run on Sunday I just didn’t know how to fit it all in. Monday was an easy 7km and Tuesday had me do the hill repeats (four weeks in a row with hills!). Then I was pondering whether to do the long run (another 18km) on Wednesday (four days of running in a row?) or do it with a commute to work on Thursday or Friday. The decision was influenced by the weather, because it was fairly warm on Wednesday, which is why I went out for an hour spin on the bike (yay for riding the bike on February 26th!).I did an easy 8km lunch run on Thursday and then commuted to work on Friday. The long run went really well and now I’m looking forward to a recovery week (as much as my legs will be able to recover with six days of skiing ahead).All in all, I ran 186km in February (167km in January) in 17 sessions with the longest run covering 18km. As mentioned I also went out for a 30km ride on the bike. On area that lacked my attention was the strength training, been slacking off in that regard.

Upcoming training

Next week will be a recovery week. Taking the skiing into account I planned for two runs of five or six km during the week and then a long run of 18km once we’re back. Then, for the rest of March I’ll be doing some speed work (mile repeats, yeah!) and tempo long runs. The next race is in six weeks already, taper starts April 6th.If the weather holds up I should be able to get a ride or two in, nothing long or hard because the running will be hard enough for the next weeks.

Found elsewhere

Lastly, a more or less uncommented link-dump of the past 28 days.

• Jim Weirich, creator of rake, died at age 58. His last source commit at Github serves as a book of condolences.
• Not super important in this mild winter here in Germany, but here is TrainingPeak’s Survival Guide to the Cold and Flu Season for athletes.

With that, have a great four weeks ahead. Thanks for reading!