In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||3|| 2:04:59|| 10.09||(12:23)|| 16.24||(7:42)|| 343|
| ||running||3|| 58:05|| 4.58||(12:40)|| 7.38||(7:52)|| 154|
| ||aerobics/strength||1|| 25:00|
| ||indoor bike (hometrainer)||1|| 25:00|
| ||MBB||2|| 20:00|
| ||Total||6|| 4:13:04|| 14.67|| 23.62|| 497|
running warm up/down 7:53  0.81 km (9:43 / km) +54m 7:17 / km
Was pretty late to my start this morning and it was 3°C and raining. Not as much fun as yesterday (blue skies:-) but once I got going, it was ok.
Orienteering race 56:47  7.69 km (7:23 / km) +185m 6:36 / km
Today we had a long distance on the map Petit Risoux which has been closed to orienteering for 20 years. It is a typical Jura forest, lots of contour detail, rocks on the ground with some open fields. The runablity is slow most often even in the white. Today we had a lot of route choices and I lost some time on the really long leg because I crossed the forest between two yellows at a bad spot. The other route choice was quick, and I was good in the technical section. Lost 2.5 min to number 2 though because I saw the women she started ahead of me there and she seems lost, so I figured I went to far, but the control with just a few steps ahead of me. Did a loop for nothing. Oops. Wasn't passionate about the orienteering today, kept thinking of other things and had to force myself to concentrate. Was 5th today in D35, ok, but not great. I like it that I have to run really well to be in the top three. Gives me motivation to run more directly and be concentrated.
running warm up/down 25:53  3.12 km (8:18 / km) +80m 7:22 / km
Orienteering race 14:50  2.44 km (6:04 / km) +55m 5:27 / km
Swiss Sprint Champs in the forest this year. Lots of fun in a beautiful forest. It turned out not to be as technical as we all thought it might be and every second counted, so not being very exact and aggressive to number 1 and a 20 second mistake to number 11 cost me the podium. Would have liked to be in the top 3. Fun, fun, fun to run fast in the forest.
running warm up/down 10:34  1.69 km (6:15 / km)
MBB 10:00 
My new activity type means: Muscle body balance... I have pain in my left ankle, right knee, left hip flexor and (mostly) right side of my back. It is pretty obvious that there is not muscular balance between my right and left side and I will work on this with a variety of activities such as yoga, strength (core, hips and legs) and feet/ankle exercises which I hope will help my body function in a musclier right-left balance. Summing these exercises into one activity type will motivate me to log them, because sometimes I am only doing 5-10 min of different exercises and that broken down into 2-3 minutes logged of yoga and strength seems ridiculous. Hence the new activity type.
running warm up/down 13:45  1.76 km (7:49 / km) +20m 7:24 / km
Orienteering intervals 53:22 6.11 km (8:44 / km) +103m 8:03 / km
Orienteering is the best. Do I have to say more? Back pain or not, I love to orienteer.
This was our first night-O training of the year and to prepare for the Swiss Sprint champs this Saturday that are in the forest, we used a map close to the lake of Neuchatel that is at 1:4000. I really enjoy sprint type orienteering. Always have.
indoor bike (hometrainer) 25:00 
aerobics/strength 25:00 
T-25 Ab intervalles.
My back hurts more if I don't do anything, so I got to get some movement in. I am taking a "break" from thinking about running for a few weeks and will focus on core strength, mobility, yoga and finding balance in my body. It doesn't mean I won't run at all, probably just do the trainings I coach and this weekend we have 2 O races, which I really enjoy. But I need to find a solution for my back which has been getting progressively worse for the last month, hence no Otter for me last Saturday. No harm done, I love watching Marc race and I am stronger now than a year ago because I had the goal of running it. Feels empty to have no goals ahead of mean and winter coming...
all weeks |