Training Archive: TorinoIn the 31 days ending 2008-05-31:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | ||||||||||||||||||||||||||||||||||||||
Friday May 30 | ||
| Nordic Walking 2:11:00 [1]6 km (21:50 / km) +850m 12:47 / km | |
| Our annual Harder Walk with 11 people; stay with the slower people, and at the end with just one person (overweight) who was very slow at the end, but he made it!! Even though, the pace was snailspace, I felt quite tired!!
The bad part: no Friday run for me today :-( | ||
Thursday May 29 | ||
| Yoga 1:15:00 [1] | |
| Teach 2 yoga classes; still haven't slept well, very restless and with a headache. Somehow, the morning class goes well and find a good flow with at least 15 min of continuous power moves. | ||
| Nordic Walking 1:10:00 [2]6.5 km (10:46 / km) +160m 9:35 / km | |
| Nordic Walking with my group to Lombach all the way up to Beatenberg Bridge. No slow people, so I got a decent workout (Nordic Walking-wise that is ;-)). | ||
Wednesday May 28 | ||
| Nordic Walking 1:30:00 [1]6 km (15:00 / km) | |
| Had a busy day; yoga in the morning and went out twice for Nordic Walking: at lunch for an intro class and in the afternoon a new class for seniors and people with diabetes.
The weather is still crazy and have a constant pressure and headache and just don't feel right in my skin. Wish to just sleep and not move at all. | ||
| Running 43:00 [3]6.5 km (6:37 / km) +262m 5:30 / km | |
| Evening run with Manuela, she is also very tired and dragging, so we just try to enjoy the run. I feel better afterwards, finally, after this lethargic day. | ||
Tuesday May 27 | ||
| Running 1:02:00 [3]11 km (5:38 / km) +270m 5:01 / km | |
| Run at lunch w/stefan Zimann (the young owner of the hotel), so I forgot to start my watch again :-((. We had very good discussions about eco-political questions etc. We ran fast, but I don't know the time.
We always split at the lowest point, and I totally collapsed and barely made it back. We had a 86 degree day!! The weather is crazy all week: very hot South winds from the Sahara (it is actually red dust!!) , then hot and humid thunder clouds, torrential rains only 20 miles away, the high and low pressure systems are battling it out over the Alps and drives people crazy. Walk back, then some light jogging. Was dead all afternoon despite having to teach another class. | ||
| Nordic Walking 1:20:00 [2]6.5 km (12:18 / km) +120m 11:16 / km | |
| Evening Nordic Walking with my group. Go by the ruins of Unspunnen, to Wilderswil and back through Matten where we were invited for a birthday party with Greek Food. It was very good. Had to leave quickly by 10 pm because the clouds were so dark and threatening and the winds very fierce and warm to get home without getting wet.
Still, I was very tired all the time. | ||
Monday May 26 | ||
| Strength 45:00 [2] | |
| Teach 2 core strength classes on the Fitball; we did a circuit training, and I took part as well. | ||
| Running 38:45 [3]6 km (6:28 / km) +270m 5:16 / km | |
| Run the Gnome-Sheeptrail loop in the evening from the hotel before going home. Again, as on Friday, feel a certain strength in my legs that I haven't felt in years! Realise that I will be faster than usual. Ran a new record of my goal for sub-40 min on this loop!
38.48; 24.40 to first house; 14.07 back. | ||
Sunday May 25 | ||
| Unspecified 1 [0] | |
| I was planning for a long run, but the weather turned nice and the people were out walking by the gazillions, and I got more and more lazy, reading the newspaper in the sunshine, napping and just plain not doing much!!
So, no run at all, and I was disappointed non-the-less but just felt like no energy to get out. | ||
Saturday May 24 | ||
| Unspecified 1 [0] | |
| Regular Saturday with errands; then cleaning of the porch with high-pressure watermachine; worked three hours straight and it all came off: it was sooo rewarding to see the green and black colored stone someplaces covered with moss turning into a clean original white rock!
No time nor energy for a run :-( though. | ||
Friday May 23 | ||
| Running 1:02:11 [3]8 km (7:46 / km) +340m 6:25 / km | |
| At lunch, run to Bleiki again. Felt lethargic first, but pretty soon realised that my legs felt light and strong, so started to push it. Chatted with a woman on the way, and I may have "lost" some time, but was fast anyway. Another record and the sub 60 min is getting closer!
1.02.11 roundtrip; 32.50 to Ruedi's hut; 7.52 to Bleiki for total of 40.43!!; 21.27 back | ||
Thursday May 22 | ||
| Nordic Walking 1:10:00 [1]6.5 km (10:46 / km) | |
| Never mind, I just realised that I did not walk along with my group which was big again (11 people of different abilities) but as it was a flat loop, I took my bike so I could manage the different groups a little easier.
So, I look at it a little as compensation for not writing anything down yesterday as I was teaching a NW intro class and a yoga class in the morning, all pretty mellow, but some exercise non-the-less. | ||
| Yoga 1:30:00 [1] | |
| Teach 2 yoga classes both with a nice flow and lots of fwd/bwd moves for back flexibility and some strength. | ||
Tuesday May 20 | ||
| Running 57:46 [3]10 km (5:47 / km) +243m 5:09 / km | |
| Do long Lombach loop; felt like wanting to run a very good time, but was disappointed that despite my efforts, it was one of the slower runs :-(. So strange sometimes. Or is it because it was the 3rd fast training in a row? And I need more recovery time??
20.37 to frist bridge; 9.17 to Manor bridge; total 29.55 down and 27.51 back | ||
| Nordic Walking 1:15:00 [2]6.5 km (11:32 / km) +230m 9:48 / km | |
| Teach Evening Nordic Walking class. 14 people showed up!! That's a lot of work for me to get everybody safe through, and the faster people by themselves on longer routes so that in the end, we would meet again.
On Gnome-Sheeptrail to Goldswil and along the Aare back. This is really a wonderful loop. | ||
Monday May 19 | ||
| Teaching classes 1:00:00 [1] | |
| Teach my 2 Monday classes with core training, 8-12-15 reps each area, then some biceps and triceps work with same reps. | ||
| Running 40:24 [3]6.3 km (6:25 / km) +230m 5:25 / km | |
| evening run with Manuela and run in a record time for her. She has become so frustrated (as a beginning runner) that the times did not improve over the last month. But this is her only training, so it is progress that she is able to run the distance all the way through.
But today, we ran "fast"! Good for her! 16.57 first bridge, 3.50 second bridge; total 20.47 down and 19.37 back!! | ||
Sunday May 18 | ||
| Orienteering 29:12 [5]3.1 km (9:25 / km) +20m 9:08 / km | |
| Aarau Street Orienteering meet: ran ok, started unconcentrated and made a mistake to #3. It was kind of tricky today with the walls and many places one just could not get through partly it was on a different level (such as entrances into garages or bike cellars, underpasses) which was hard to make out sometimes. We eventually went also into the old town (like the elite sprint race) and again, it was tricky in spots where are there stairs that ascend from the castle, church etc down the lower parts?
Made appr. 3 min mistakes, could have been 2nd, but it seems that everyone had trouble here or there because it was hard to determine where one could get through. I'm still happy. Yesterday a rest day :-( because of shopping and errands, and then it rained!! No motivation whatsoever!! | ||
Friday May 16 | ||
| Running 1:03:42 [3]9 km (7:05 / km) +250m 6:13 / km | |
| Run up to the Bleiki meadow again; first, my legs hurt and felt heavy, but then they grew stronger and stronger. I knew that it was going to be a fast time, in fact, it was the best so far on this route. Now, the next goal will be to run it under an hour.
34.11 to Ruedi's hut, 8.32 up, total 42.43 and 20.58 back hotel (best time!) | ||
| C • You need me to come along a... 2 | ||
Thursday May 15 | ||
| Yoga 1:00:00 [2] | |
| Good Yoga class with 20 min of power moves (sweat is only dripping!) | ||
| Nordic Walking 1:00:00 [2]6.3 km (9:31 / km) +120m 8:42 / km | |
| Busy day today! Teach a NW intro class in the afternoon, another yoga class over lunch and the regular NW class in the evening. Go to the ruins Goldswil, take again the slower group.
Very tired in the evening after an 11-hour work day. | ||
Wednesday May 14 | ||
| Running 43:10 [3]7 km (6:10 / km) +170m 5:30 / km | |
| Evening run with Manuela; still feel my heavy legs but it was good to get out anyways.
My "normal" workday with teaching a yoga class in the am, work with administrative stuff and an afternoon Nordic Walking intro class with seniors which is always so rewarding but also so tiring as they require lots of attention and description of detail. | ||
Tuesday May 13 | ||
| Nordic Walking 1:10:00 [2]6 km (11:40 / km) +80m 10:56 / km | |
| "Regular" day back at work with teaching classes; did not go on my usual Tuesday lunch run as I simply felt lazy and there was much to do as Monday was off.
Nordic Walking with my Tuesday group of 13 people!! That many people makes me work pretty hard to switch between the faster group and the slower group. Go towards ruins Unspunnen, Wilderswil, to Sachseten creek and back trough the kleiner Rugen. Beautiful evening out. | ||
Monday May 12 | ||
| Orienteering 53:37 [5]4.1 km (13:05 / km) +195m 10:34 / km | |
| O-race near Murten; very green and deep ravines, wet and muddy. On our course we had 22 controls!!! It was kind of fun first to get the controls on every corner or so, then we dropped into the slope and that's where I must have been strong and beat everybody else! It was kind of fun, pretty hard in spots and special course-setting.
Won my age group (AND finally also Simone's mom who often runs down from her age group!) by big margin. One route choice problem as I was stuck in blackberry shrubs, but that was bad luck and not quite visible on the map, and another mistake when I went a tad too far and had to fight through green stuff back to the flag. | ||
| Mountain Biking 1:11:00 [3]25 km (2:50 / km) | |
| Rode around the Lake of Murten after the O-race and ate some ice cream and the local sweet pie in a restaurant. Very pleasant :-)) | ||
Saturday May 10 | ||
| Running race 1:37:25 [5]16.1 km (6:03 / km) +230m 5:39 / km vdot: 33.2 | |
| Race in the Grand Prix of Bern; the most beautiful 10miles in the world!! What do THEY know!!! It is beautiful running through the old historic town of Bern on cobblestones, but "they" have never run the Garden of the Gods 10miler!! Now that's beauty!
Anyway, I did ok, not great, but considering that I haven't run over 10 km over the last 2 months, it went fine. My times were ok until 11 km, then I felt the lack of training. I tried to relax and cruise on (uphill), and once I crossed the plaza in front of the Swiss Federal Building (!), I had recovered and finished fine, despite the long mile uphill after the Bear Pit!! It was good to determine where I stand in my training and the result was realistic (one always hopes for more or better times). I just can't put more time into training with my full-time job and the needed rest on the weekends. 1 km 4.55 2 km 5.41 10.36 uphill 3 km 5.08 15.45 4 km 5.37 21.22 5 km 5.42 27.05 6 km 5.58 33.04 7 km 6.22 39.26 uphill Dählhölzli 8 km 6.59 46.25 uphill Dählhölzli 9 km 5.33 52.19 10 km 5.56 58.16 Monbijoubrücke; 31.11 5 km 11 km 6.01 1.04.17 12 km 6.17 1.10.32 uphill to town 13 km 6.39 1.17.13 uphill to Federal Building 14 km 5.56 1.23.14 15 km 7.18 1.30.29 long uphill from Bear Pit; 32.13 / 5 km 16.1 km 6.53 1.37.25 still some uphill | ||
| C • Well done!!
Yep the Gard... 1 | ||
Thursday May 8 | ||
| Yoga 1:00:00 [1] | |
| Teach my usual 2 yoga classes and "only" put down 60 min for effort even though it was at least twice as long. Felt really good! | ||
| Nordic Walking 1:00:00 [2]5 km (12:00 / km) +210m 9:55 / km | |
| Teach my Thursday NW class, again, 11 people show up! Must be the weather. Walk with the slower group up to Schibeflueh with great views. then back down and towards Lombach for awhile before turning back. | ||
Wednesday May 7 | ||
| Running 45:00 [3]7 km (6:26 / km) +177m 5:42 / km | |
| Nice easy evening run with Manuela; she is a rookie runner and is now capable of running that distance non-stop which I think is quite good! However, an hour or so later, she always experiences dizzyness and nausea, something that prevented her in the past to continue running. I hope she can get over it somehow.
For me it's the last training before the 10 miler this Saturday. | ||
Tuesday May 6 | ||
| Running 53:38 [3]9.5 km (5:39 / km) +243m 5:00 / km | |
| Kick myself out the door to go running at lunch and want to run fast (for a change) as the GP is Saturday, and it is my last chance to do a quality training. Succeed to run the second best time on this loop, I'm quite happy about it (already thought that I had lost it).
19.42 to bridge; 8.20 Manor Farm total of 28.03 one way and 25.34 back! Do 8x20sec pick-ups and another fast pickup from one bridge to the next on the way back (slightly uphill) in 3.33. | ||
| Nordic Walking 1:05:00 [2]6 km (10:50 / km) +330m 8:30 / km | |
| Walk up with my Tuesday group to Ruedi's hüttli and back down. Have a big group with 12 people more than it's needed for a soccer team (we are getting into the soccer fever because of the European Champs held in Swissland and Austria; our place should be swarmed by Dutch fans and all the hotels are sold out!). | ||
Monday May 5 | ||
| Teaching classes 1:30:00 [2] | |
| Teach 3 classes today, alll with core exercises then upper body with bands; As there were uneven numbers in all 3 classes, I had to participate as well with the partner exercises and got a real good workout!
Also teach a Nordic Walking introductory class. Busy and active day! | ||
Sunday May 4 | ||
| Mountain Biking 2:00:00 [3]30 km (4:00 / km) +150m 3:54 / km | |
| Bike with my mountain bike to the Belpberg, hide the bike in the woods and go running; on the way back to Bern detour through the woods up to Allmendingen and Muri. I am very tired from the ski touring the last 2 days, feel lethargic and exhausted. | ||
| Running 1:04:00 [2]11 km (5:49 / km) +320m 5:05 / km | |
| After hiding my bike, hike up almost 200 m steeply to the Belpberg and start jogging. First, I felt as if my legs would not move, then I settled into a trot through woods and fields full of dandelions and beautiful views onto the mountains. End up on top the highest point, then backtrack the other side of the Belpberg, find my trail down again and to the hidden bike.
It just felt like a day out and a need to train because of the Grand Prix 10miler this Saturday in Bern I am going to run in. | ||
| C • WOW! What a great weekend o... 3 | ||
Saturday May 3 | ||
| Ski touring 2:00:00 [4]4 km (30:00 / km) +900m 14:07 / km | |
| Breakfast at 5.30 am!! Then climbing of the Wildhorn. Beautiful peak, quite easy to climb with a tremendous view all around.
Afterwards skii all the way down 1600 m to the valley and the car. Note: I am only putting down 2 hours of training whereas in reality, it took us way longer on our climb. (2.50 to the hut and 2.50 to the peak plus 1 hr to the trailhead). | ||
Friday May 2 | ||
| Ski touring 2:00:00 [3]7 km (17:09 / km) +700m 11:26 / km | |
| Ski up to the Wildhorn Hut in the afternoon; the tiny access road was closed going up to the Iffigenalp because of an overturned tractor, so we had to hike another 1 1/2 km up with all the gear (skis and stuff) to the trailhead. It was a beautiful day, very warm and small cascades of avalanches came down the opposite valley side all the time: This made us very much aware of the special dangers this spring (lots of snow drenched with water). We made it to the hut just in time for dinner. | ||
Thursday May 1 | ||
| Orienteering race 37:36 [4]3.5 km (10:45 / km) +60m 9:54 / km | |
| Decide, again, on the spur of the moment to head to the French part for an orienteering meet. Again, I am one of the latest starters with not many people anymore in the woods.
The woods are full of bramble and thornbushes and wet ground (from the recent rains). I forgot my O-shoes and I am running in my running shoes. I had decided to take the trails around everything possible which seemed to be the best thing to do anyway. Find all the controls head-on and try to run hard on the trails. One mistake to #7 where I can't seem to find a trail and have to bushwhack through thorns uphill. I think the map is off at that place or the whole thing was somewhat skewed (my guess because other people had problems as well and ended up off where they wanted to come out on a road. Still, I won my class :-)) by 6 1/2 minutes! | ||
| C • Very good!!! Congrats! 1 | ||