Training Log Archive: TorinoIn the 31 days ending Oct 31, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||
Friday Oct 31, 2008 #
Nordic Walking 1:01:57 [3] 11.0 km (5:38 / km) +130m 5:19 / km
Could not go up to Bleiki as there is too much snow which is soft and very slippery. Decided to do the long Lombach loop; however, it was a mistake as my right knee started to hurt immediately, and I felt pretty crabby anyway and slow.
21.45 to second bridge, 9.50 down for total of 31.37 (I usually do this under 30 min) and 30.19 back.
21.45 to second bridge, 9.50 down for total of 31.37 (I usually do this under 30 min) and 30.19 back.
Thursday Oct 30, 2008 #
Yoga 45:00 [1]
Good yoga lesson.
Nordic Walking 1:05:00 [2] 6.5 km (10:00 / km)
Thursday NW class, no slow person today (it had snowed and the trails and roads were still partly snowcovered).
Wednesday Oct 29, 2008 #
Running 39:43 [3] 7.0 km (5:40 / km) +130m 5:12 / km
Go run over lunch with Michelle and it felt easier and lighter today for her. This was only her 4th time running, and she could run longer stretches without stopping. 16.20 to fountain; 4:21 to bridge, total 20.41; and 19.02 back. Only 5degrees, brrrr!
Tuesday Oct 28, 2008 #
Running 41:50 [3] 9.0 km (4:39 / km) +170m 4:15 / km
Kicked myself out the door at lunch to run in the rain!! Very dismal weather with grey all around and snow and heavy rain in the forecast for the next few days!
Ran to Lombach, second bridge: 22.13 down (kind of slowish) and 19.36 back. Ok time but not special.
Still sore muscles from Sunday!
Ran to Lombach, second bridge: 22.13 down (kind of slowish) and 19.36 back. Ok time but not special.
Still sore muscles from Sunday!
Nordic Walking 1:10:00 [2] 6.5 km (10:46 / km)
Tuesday night group: kind of smaller and faster group, I guess only the diehards came out because of rain and cold. Do the Lombach, shooting range loop, good pace.
Monday Oct 27, 2008 #
Strength 1:00:00 [2]
Teach 2 core classes ont he Fitball; quite tough today with free weights for arms and shoulders and a few lunges;
Feel some sore muscles all over from yesterday, and my muscles were quite tired.
Feel some sore muscles all over from yesterday, and my muscles were quite tired.
Nordic Walking 1:00:00 [1] 7.5 km (8:00 / km) +60m 7:42 / km
Teach a Nordic Walking intro class and got a good workout with fast-paced walking and good technique as I had to demonstrate all the time.
Later in the afternoon, NWclass with the seniors; walk from the bottom of Heimwehfluh on top, then a circle in the woods and back down. A very fun loop.
Later in the afternoon, NWclass with the seniors; walk from the bottom of Heimwehfluh on top, then a circle in the woods and back down. A very fun loop.
Sunday Oct 26, 2008 #
Running 1:25:47 [3] 8.0 km (10:43 / km) +460m 8:20 / km
Hiking and climbing first, then running by myself:
From the Jaunpass climb with Urs up to the Bäderhorn, a beautiful short hike up a prominent mountain on a small, rocky trail. Up on top, the views onto the Alps are spectacular, we can see from Mont Blanc to the Matterhorn and the Bernese Alps.
Then, I run down by myself and circle the mountain on the Northside over a little gap through the cliffs onto the greener, drier Southside, down over meadows. At the end, I was reaching a little street and followed it in and out back to the Jaunpass where Urs was waiting.
This was a very fine mountain run in great weather.
15:23 down 300 m to sign; 15;15 (30:38) to Zittenalp:16:00 (46:38) to the gap; 32:13 (1.18) to the road; 6.54 on road to Jaunpass.
From the Jaunpass climb with Urs up to the Bäderhorn, a beautiful short hike up a prominent mountain on a small, rocky trail. Up on top, the views onto the Alps are spectacular, we can see from Mont Blanc to the Matterhorn and the Bernese Alps.
Then, I run down by myself and circle the mountain on the Northside over a little gap through the cliffs onto the greener, drier Southside, down over meadows. At the end, I was reaching a little street and followed it in and out back to the Jaunpass where Urs was waiting.
This was a very fine mountain run in great weather.
15:23 down 300 m to sign; 15;15 (30:38) to Zittenalp:16:00 (46:38) to the gap; 32:13 (1.18) to the road; 6.54 on road to Jaunpass.
Saturday Oct 25, 2008 #
Orienteering race 24:48 [4] 2.1 km (11:49 / km) +40m 10:47 / km
Longsprint in Magglingen: escape the fog in Berne and drive up to Magglingen into beautiful sunshine and excellent views onto the Bernese Alps.
I was in a good mood, but seemed not to be in a competitive mood. I just wanted to run, find flags and not worry about times. But, it did not quite work that way :-(. I was dressed for a city sprint with 3/4 tights and roadrunning shoes. A lot of this longsprint though, was in the woods, so I fell a few times and could not run through the leaves and over the many rocks as agressively as I would have wished.
Then, I could not find one flag! Switching from looking through my magnifying glass and around onto the maze of trails with the 5'000 scale map, I went too far too fast! Circled the flag and finally found it. On the following leg, I was fast again finding a little clearing through some light green. But then I held my map 90 degrees wrong, ran slightly uphill through the woods and was stopped crossing a small long clearing in front of a big empty house. Rats, where was I??? I could not believe I did it again. Oh well. Another woman who was on DAK (and also deaf!)had followed me, and we agreed that we must have been way off. From there we found the flag, and from then on I ran fast legs to the finish, but those 2 mistakes cost me at least 5 minutes!
What hurts the most was the fact that both ladies on D60 beat all of us on D55!! ;-) Have to be more serious when I compete orienteering.
I was in a good mood, but seemed not to be in a competitive mood. I just wanted to run, find flags and not worry about times. But, it did not quite work that way :-(. I was dressed for a city sprint with 3/4 tights and roadrunning shoes. A lot of this longsprint though, was in the woods, so I fell a few times and could not run through the leaves and over the many rocks as agressively as I would have wished.
Then, I could not find one flag! Switching from looking through my magnifying glass and around onto the maze of trails with the 5'000 scale map, I went too far too fast! Circled the flag and finally found it. On the following leg, I was fast again finding a little clearing through some light green. But then I held my map 90 degrees wrong, ran slightly uphill through the woods and was stopped crossing a small long clearing in front of a big empty house. Rats, where was I??? I could not believe I did it again. Oh well. Another woman who was on DAK (and also deaf!)had followed me, and we agreed that we must have been way off. From there we found the flag, and from then on I ran fast legs to the finish, but those 2 mistakes cost me at least 5 minutes!
What hurts the most was the fact that both ladies on D60 beat all of us on D55!! ;-) Have to be more serious when I compete orienteering.
Friday Oct 24, 2008 #
Unspecified 1 [0]
We had a professional fotografer in the hotel to take pictures of all the departments for the new internet platform. Sooo, I had to get little plants to set on tables in the restaurant on top, 14th floor, and the Bellini restaurant. This all took at least 2 hours with decorating. Then, I had to organise "my" people, and at 3 pm, it finally was our turn to be models on the fitballs. Which meant I did not get to run :-(. I was very tired today and a run would not have been the best thing to do, but it would have have felt good non-the-less to get outdoors a little.
Thursday Oct 23, 2008 #
Yoga 1:00:00 [2]
Teach my Thursday morning yoga class and felt quite good, my back is able to lengthen more and more, maybe, when I'm 86 I will be able to touch the knees wih my nose when sitting with straight legs ;-)
Nordic Walking 1:00:00 [2] 6.5 km (9:14 / km) +140m 8:20 / km
Teach my Nordic Walking class and go to the little Rugen, circle it and go to the top, quite fun!
Over lunch, I was teaching a NW Intro class to two people, and I had to work hard as they were quite a challenge!
Over lunch, I was teaching a NW Intro class to two people, and I had to work hard as they were quite a challenge!
Wednesday Oct 22, 2008 #
Running 38:40 [3] 7.0 km (5:31 / km) +130m 5:03 / km
Ran with Michelle again, she has improved a bit, and we could jog a lot more without walking breaks. It felt hard for her though.
15.39 to the fountain; 3.55 to the bridge, total 19.34 and 19.06 back to the hotel.
15.39 to the fountain; 3.55 to the bridge, total 19.34 and 19.06 back to the hotel.
Tuesday Oct 21, 2008 #
Running 43:15 [3] 9.0 km (4:48 / km) +180m 4:22 / km
Run over lunch onto Gnome-sheep-loop; felt very tired today, but time is not that bad.
The weather will be changing, it was still kind of warm but the clouds have moved in and it will get cold by tonight.
The weather will be changing, it was still kind of warm but the clouds have moved in and it will get cold by tonight.
Monday Oct 20, 2008 #
Strength 1:00:00 [1] 6.5 km (9:14 / km)
Monday with a strength class in the morning for core and leg strength. Late afternoon Nordic Walking with the seniors and went quite far to the Lake of Brienz and over the high railroad bridge back.
Sunday Oct 19, 2008 #
Hiking 2:00:00 [2] 10.0 km (12:00 / km) +700m 8:53 / km
Went up to Planplatten with Urs, his mom and ant (85 and 83 years old) to enjoy the breakfast buffet. Great views, too and gorgeous fall day high up in the Alps.
Afterwards, Urs and I climbed over and up onto a pretty peak (Homatten) and back down to Mägisalp to meet the old ladies.
Wonderful day!
Afterwards, Urs and I climbed over and up onto a pretty peak (Homatten) and back down to Mägisalp to meet the old ladies.
Wonderful day!
Saturday Oct 18, 2008 #
Unspecified 1 [0]
Busy Saturday; started unpacking "my" things and dishes from Colorado in Berne, forgot the time and completely forgot that I had wanted to get a run in until it was way too dark! Oh well!
Friday Oct 17, 2008 #
Running 1:04:34 [3] 9.0 km (7:10 / km) +340m 6:02 / km
Ran up to Bleiki at lunch; felt good and strong. There were tons of wet leaves on the trail coming down, and I had to slow a bit for not sliding and tripping over the roots and rocks.
42.14 up which is quite good and 22.19 down and back
42.14 up which is quite good and 22.19 down and back
Thursday Oct 16, 2008 #
Yoga 50:00 [2]
Teach my regular yoga class; very intense with a period of power combinations; felt very good and strong and I was happy to realise that I actually can reach further and further. It is so good for those aging connective tissues!
Wednesday Oct 15, 2008 #
Running 41:34 [1] 6.0 km (6:56 / km) +110m 6:21 / km
Jog with a new client who wants to be introduced to running to Lombach and 1st bridge.
Fountain 16.33; 1st bridge 4.37 total 21.11 and 20.23 back.
Fountain 16.33; 1st bridge 4.37 total 21.11 and 20.23 back.
Strength 40:00 [2]
Teach my new winter fitness and strength class again; do all body workout with free weights; some quite intense lunges and squats; got sore arms from upper body work :-)
Tuesday Oct 14, 2008 #
Running 42:56 [3] 9.0 km (4:46 / km) +180m 4:20 / km
run the Gnome-sheep trail loop; feel the effects from weekend racing mostly both hamstrings still hurt, the left one quite a bit.
Take it easy and find a nice pace, not very fast though.
Take it easy and find a nice pace, not very fast though.
Nordic Walking 1:10:00 [2] 6.5 km (10:46 / km) +220m 9:13 / km
Nordic Walking in the evening with a strong group up the Abendberg. Very fast beginning and stay with the slower group after we fall back after 60 min. Total 90 min though.
Monday Oct 13, 2008 #
Teaching classes 1:00:00 [1] 5.0 km (12:00 / km)
Regular Monday classes, mostly all body strength on the Fitball plus some squats and lunges.
Pm: NW class for seniors and walk over meadows in Unterseen. Beautiful colors right now!
Pm: NW class for seniors and walk over meadows in Unterseen. Beautiful colors right now!
Sunday Oct 12, 2008 #
Orienteering race 16:24 [5] 2.0 km (8:12 / km) +40m 7:27 / km
Nat. meet: sprint race in the old town of Solothurn. Very nice backdrop but hardly a difficult area as there were no hidden thoroughways or terraces on different levels.
Made a mistake right after the start as I did not realise that the start triangle was actually under the arched entrance door of the town wall because we started in front of it. So, I lost about 25 to 30 secs, but then did the rest of the 19 controls without much trouble and fully concentrated. Ended up 8th, could have been 6th but probably not much better.
The first 5 places were the "regular" speedy 55-59 year-olds!
But I was pleased, non-the-less.
Made a mistake right after the start as I did not realise that the start triangle was actually under the arched entrance door of the town wall because we started in front of it. So, I lost about 25 to 30 secs, but then did the rest of the 19 controls without much trouble and fully concentrated. Ended up 8th, could have been 6th but probably not much better.
The first 5 places were the "regular" speedy 55-59 year-olds!
But I was pleased, non-the-less.
Saturday Oct 11, 2008 #
Orienteering 39:27 [5] 4.3 km (9:10 / km) +120m 8:03 / km
Swiss Relay Championships: Ran the 160-women's class (which means that the total years of age for all 3 women had to be over 160 years). As my F55 class is one of the strongest category and 3 x 55 equals more than 160 years, this was again a very competitive class. (It actually discouraged some of the over 60 year-old women to look for a team!).
Ran the mass-start, second was Beatrice Röthlisberger and third was Ruth Schaffner (they both were in the Nat.Swiss Team some 40 years ago and I have known them for that long!)
Mass-starts are very hard and I ran at my limit, sometimes following, often doing my own thing. I was in a long line of women and each could keep the previous one in sight for a long time. Towards the end, I could shake 2 women that had irritated me and I finished almost a minute ahead of them as the 6th team. Beatrice and Ruth then brought us to the 4th overall place which was what we could have hoped for with solid runs for all of us.
Ran the mass-start, second was Beatrice Röthlisberger and third was Ruth Schaffner (they both were in the Nat.Swiss Team some 40 years ago and I have known them for that long!)
Mass-starts are very hard and I ran at my limit, sometimes following, often doing my own thing. I was in a long line of women and each could keep the previous one in sight for a long time. Towards the end, I could shake 2 women that had irritated me and I finished almost a minute ahead of them as the 6th team. Beatrice and Ruth then brought us to the 4th overall place which was what we could have hoped for with solid runs for all of us.
Thursday Oct 9, 2008 #
Running 56:47 [3] 9.5 km (5:59 / km) +243m 5:18 / km
Instead of the normal Friday run, go out Thursday and do the Lombach long loop. I haven't done that since June!! Was I scared of the distance or what? The time is surprisingly good, I was pleased even though I did not make progress compared from the best times I ran between March and May. But, I am finally back on that track again.
20.31 first bridge, 9.01 down for total of 29.32 and 27.14 back.
20.31 first bridge, 9.01 down for total of 29.32 and 27.14 back.
Nordic Walking 1:30:00 [2] 8.0 km (11:15 / km) +220m 9:53 / km
Do a fieldtrip with my Thursday NWclass: take the train to Oberried, then climb up to the "new" hanging bridge and then back down and over to Brienz. Gorgeous late afternoon with fall colors and a serene Lake of Brienz. Just a great trip, everybody loved it!
(Sandra and I checked out the hanging bridge about a month ago running over and back.)
(Sandra and I checked out the hanging bridge about a month ago running over and back.)
Wednesday Oct 8, 2008 #
Running 37:15 [1] 5.0 km (7:27 / km) +80m 6:54 / km
Intro to running: go out with Michelle and Yvette to introduce them to jogging: 1 min jog, 1 min walk, 2 min jog, 1 min walk; 3 min jog, 1 min walk; 5 min jog, 1 min walk. They do quite well and keep the jogging part longer and longer. Jog all the way back through the woods (12 min).
18.07 to fountain, 19.07 back.
18.07 to fountain, 19.07 back.
Tuesday Oct 7, 2008 #
Running 41:34 [3] 9.0 km (4:37 / km) +180m 4:12 / km
Run at lunch and do gnome-sheep trail. Have a tired day feeling lazy and not wanting to run. But kick myself out anyway for a shorter run. Went by the lambs that were born yesterday: one was sleeping and the other was bleaching (??) and telling me stories but it was still very shaky on its legs! (How can I eat lamb when they are so cute???)
Nordic Walking 1:10:00 [2] 9.0 km (7:47 / km) +220m 6:56 / km
Do a long walk along the Lombach to the Manor Farm and back. Beautiful evening with lots of stars out!
Monday Oct 6, 2008 #
Teaching classes 1:10:00 [1] 5.0 km (14:00 / km) +180m 11:52 / km
Regular Monday with teaching 2 core classes: today core training with beachballs and then upper back with bands in groups of two.
Later Nordic Walking on sheep trail, saw two newborn lambs :-).
Later Nordic Walking on sheep trail, saw two newborn lambs :-).
Sunday Oct 5, 2008 #
Running 58:39 [3] 10.0 km (5:52 / km) +90m 5:37 / km
Run with Carson above the Aare to the Muribad and back; Saw the lynx again, but they were bathing in the sunlight and being lazy.
Saturday Oct 4, 2008 #
Running 33:54 [3] 7.0 km (4:51 / km) +130m 4:26 / km
Do an enjoyable after-Saturday-grocery-and-other-shopping run in the Dählhölzli and Elfenau similar to what I did on Wednesday eve. But today, I was almost 3 min faster :-) and enjoyed it much more. Some sunshine after a rainy day and freezing temps.
Friday Oct 3, 2008 #
Running 1:02:48 [3] 9.0 km (6:59 / km) +350m 5:51 / km
Run to Bleiki at lunch. It finally felt as if my handbreak was off and I could run normally again. Fast time up: 38.48 and "normal" time down and back, 23.59. It was very slippery and wet on the way down.
Real April-kind of weather today; I started in some sunshine, later up it started to rain again and got really cold, and back down the sun came out again! Still, I was drenched and cold.
The mountains are all white and covered with the first snow down to 800 m (2400ft!!).
Real April-kind of weather today; I started in some sunshine, later up it started to rain again and got really cold, and back down the sun came out again! Still, I was drenched and cold.
The mountains are all white and covered with the first snow down to 800 m (2400ft!!).
Thursday Oct 2, 2008 #
Yoga 1:10:00 [1]
Teach 2 yoga classes, low intensity, some teaching and trying new poses which I saw in the Yoga Magazine. The stretching of the connective tissue feels so great, why don't I do it more often??
Nordic Walking 50:00 [1] 4.5 km (11:07 / km) +220m 8:56 / km
NW class first time at 4.30 pm again, therefore, not walking in the dark! Yeah! Climb up on the Little Rugen, stay with the slower group.
Wednesday Oct 1, 2008 #
Running 36:15 [3] 7.0 km (5:11 / km)
Kicked myself out the door after 7pm in Bern to go running; I had such a problem with motivation since I haven't been able to run since last Friday. it really hurt first, my legs felt very tight. First along Aare to the animal park, checking on the lynx (one of the young ones hissed at Urs the other night, scaring both of them shitless in the dusk ;-)), but saw none :-(. On the way back though, saw the beaver floating around in the pond. To Elfenau and back.