Monday Feb 28 |
 | indoor bike (hometrainer) 1:41:12 [4] | |
| ahr:141 max:179 slept:8.0 shoes: Nike Free |
| In about the middle of the ride, did 6 x 2' hard (HR over 165 bpm) with 2' rest.
watched a whole movie!
wanted to run outside, but felt lame because of the extreem cold temperatures we had today, and I am still trying to kick this cough. oh well. |
| core strength workout (abs and sides only) 7:35 [1] | |
| shoes: Nike Free |
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| Note | |
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| Feb. Training hours total = 31:12'
Year total = 75:24 |
Sunday Feb 27 |
| indoor bike (hometrainer) 43:28 [1] | |
| ahr:129 max:149 slept:6.0 (sick) shoes: Nike Free |
| my coughing is keeping my from sleeping well, but it seems that exercise is not making it worse. I notice only that exercising outside is bothersome for several hours afterwards. Thought hopping on the bike is better than doing nothing, especially because its not making me sicker. |
Saturday Feb 26 |
| Orienteering 1:07:46 [4]**** | |
| ahr:162 max:183 spiked:17/19c slept:6.5 (sick) shoes: O-shoes (VJ Integrators) |
| OLG Bern put on a training course in Zollikofenwald. Really nice forest, especially now when there are no stinging nettles and most of the vegetation is covered by snow. I made two mistakes leaving the control, both times I left at the wrong angle (not checking my compass enough) and came onto a trail thinking it was another one, and continued the mistake once loosing 2 minutes before I figured out what happened, the other time it was obvious within 45 seconds. Big red light for me, check direction when leaving the control and have a concept of your route to the next control!! |
Friday Feb 25 |
| running (100% trails/roads) 50:32 [3] | |
| slept:7.0 shoes: Asics 1090 |
| testing out the lungs, went ok, didn't have tons of energy, but the time for the loope was normal, so I wasn't slower that usual. |
Thursday Feb 24 |
| indoor bike (hometrainer) 45:32 [2] | |
| ahr:122 max:137 slept:7.5 (sick) shoes: Nike Free |
| Watched the first half of a movie called "Knocking on Heavens Door", its a German film, but if you understand German I would really recommend it! Its great! Translation may not come over that well, but you could always watch it with subtitles...
Still coughing, staying about the same (this morning Friday, its a little worse). |
| core strength workout (+ legs and arms) 16:24 [1] | |
| ahr:96 max:128 (sick) shoes: Nike Free |
| kind of wimped out on the core strength part of the workout, but got some good leg and arm exercises in... |
Tuesday Feb 22 |
| running (100% trails/roads) warm up/down 44:00 [3] | |
| shoes: O-shoes (VJ Integrators) |
| warm up and cool down for interval training. |
| running (100% trails/roads) intervals 26:00 [5] | |
| slept:7.5 shoes: O-shoes (VJ Integrators) |
| 5 x 4', w 1.5' rest. The loope had a hill section in it, and was snow covered trails, slipping all over the place. I felt aweful... and slow... |
Monday Feb 21 |
| classic xc skiing 1:12:34 [3] | |
| ahr:150 max:182 |
| Skiing up here at work. They have tons of trails ploughed for classic, so I was convinced to bring classic gear up. It was really wonderful, but unfortunately the shoes gave me blisters on both my heals. What a pain. |
| indoor bike (hometrainer) 46:10 [2] | |
| ahr:130 max:146 shoes: Nike Free |
| Watched the beginning of 50 First Dates, pretty darn cheesy! For some reason the biking felt really easy, and I wasn't sweating as much as I usually do. Heart rate was low in the beginning, but then reacted normally. Strange workout. |
| core strength workout 10:00 [3] | |
| ahr:99 max:138 shoes: Nike Free |
| the usual, no legs, no arms. |
Sunday Feb 20 |
| running (100% trails/roads) (w/ 20' tempo) 56:32 [3] | |
| ahr:158 max:187 slept:8.0 shoes: Adi Star |
| Running in Plan du Bois, realized that if I continued running at the tempo that I had been, that I would be late for my train, so I did a 20' tempo interval in the middle of my run. During tempo my heart rate was btw 175-187 bpm. Felt suprizingly good. |
Saturday Feb 19 |
| indoor bike (hometrainer) 20:00 [2] | |
| ahr:122 max:138 (rest day) shoes: Nike Free |
| Just doing something to warm up for a strength workout. Somehow didn't feel like running today, it was snowing a lot and I just felt tired. Decided to take a quasi rest day. |
| core strength workout (+ legs) 25:00 [3] | |
| shoes: Nike Free |
| Did the usual, plus quats, calf raises, knee bends, etc. |
Friday Feb 18 |
| Note | |
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| Happy Birthday Me!
Man am I getting old! |
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| C • HB 2 |
| aquajogging 1:01:07 [2] | |
| ahr:121 max:155 slept:8.0 shoes: bare foot |
| 15' warm up, 10 x 2' (different strides hard) 1' recovery between intervals, 15' cool down. |
| indoor bike (hometrainer) 47:35 [2] | |
| ahr:124 max:137 shoes: Nike Free |
| watch ER during the time marc made me dinner. What a guy! |
Thursday Feb 17 |
| treadmil warm up/down 25:00 [1] | |
| ahr:145 slept:8.0 shoes: Adidas Gazelle |
| warm up and cool down for lactate threshold test. |
| treadmil intervals (lactate threshold test) 19:00 [5] | |
| max:203 |
| I did another lactate threshold test, because I need to test how the "Japan test`" correlates when I do both tests in one day (that means second max test this afternoon), since that is what the Swiss orienteering team will be doing.
I felt much better this time (last time I did intervals the day before 10 x 2' and my legs were dead), it also showed, because my lactate threshold was much lower at 3 mmol/l. I also ran longer at the 18km/h stage, did 1'30'' which is half the stage. Max speed: 17.1 km/h
Threshold speed 14.5 km/h
Max heart rate: 202 bpm
Threshold heart rate 187 bpm
I will do this test again in the spring and see if I can run the whole stage (3') at 18 km/h. That's a training goal! Threshold over 15 km/h is also a goal!! |
| treadmil warm up/down 25:00 [1] | |
| ahr:141 shoes: Adidas Gazelle |
| warm up 15' cool down 10' for the "Japan test" |
| treadmil intervals (Japan test 22% climb) 20:30 [5] | |
| max:195 shoes: Adidas Gazelle |
| Okay, this time this test was tougher, my legs were really buring during the last stage. I was however able to finnish that stage (where as in the flat test I only run half of the equivalent stage), so thats good. Didn't procuce as much lactate as last time (when I was fresh) and I didn't reach my normal max heart rate, shows that I was fatigued from the first test today.
Still need to look at the data exactly to see how well the two tests correlate, but I think it will be pretty close |
| indoor bike (hometrainer) 27:07 [2] | |
| ahr:130 max:146 shoes: Nike Free |
| just wanted to get some blood running through my legs, since I had done some much fast, maximal running today. Injury prevention! |
| core strength workout 12:00 [1] | |
| ahr:107 max:142 shoes: Nike Free |
| the usual, but just core, no legs or arms! |
Wednesday Feb 16 |
| running (100% trails/roads) 1:21:07 [4] | |
| ahr:152 max:171 slept:8.0 shoes: O-shoes (VJ Integrators) |
| I had to break trail with snow between mid shin, and knee height for 40% of the run. The problem is that I did a loop that I did this fall a few times, and I didn't know that nobody really runs it in the winter, plus we have gotten a bunch of snow the last 4 days. At least some parts were on ploughed roads and other parts on ploughed footpaths. I was glad to have my orienteering shoes and neoprene socks on. |
Tuesday Feb 15 |
| running (100% trails/roads) warm up/down 40:00 [3] | |
| slept:8.0 shoes: Asics 1090 |
| Tuesday training group, lots of snow. |
| running (100% trails/roads) intervals 20:00 [5] | |
| max:191 shoes: Asics 1090 |
| The group did 4 x 2 km. I did 2 x 2km (8:45, 8:50 (slow running in 10 cm of snow, made it really tough)), really wanted to be able to do more, but my body is not yet recovered from the flu last week, and I just didn't have it in me. Couldn't push and just didn't have the edge, where you "turn it on" for intervals. Oh well, guess I am in a building stage again. Lost a lof of strength last week. |
| indoor bike (hometrainer) 44:53 [3] | |
| ahr:151 max:173 shoes: Nike Free |
| watched NCIS, it can be super cheesey sometimes! Did 2 x 5' a little harder, getting my heart rate between 160-170bpm. Felt good, much much better cardiovascularly than than my first training. |
| core strength workout (+ 20' stretching) 15:00 [3] | |
| ahr:112 max:148 shoes: Nike Free |
| the usual |
Monday Feb 14 |
| running (100% trails/roads) 58:02 [2] | |
| ahr:156 max:177 slept:6.0 shoes: Asics 1090 |
| Running in new snow (we also had a big snow storm), I was the first foot steps for a while, until an older man passed me... after we greeted eachother and he was running ahead of me I noticed he had spiked orienteering shoes on, those high top ankle support kind. Crazy huh! Okay maybe not, but it amazes me how big orienteering seems to be up here at the training center, I'm starting to think everyone orienteers. |
Sunday Feb 13 |
| running (mixed off/on trail) 57:44 [2] | |
| ahr:154 max:182 slept:9.0 shoes: Asics 1090 |
| running again!! and in a blizard too! Felt slow, also was slow, but it was just nice to be able to run again! |
| core strength workout (+ legs, ankle and feet) 30:00 [3] | |
| ahr:102 max:146 shoes: bare foot |
| the usual felt pretty tough since I haven't done it for a while. I also did my ankle/feet exercise to make them strong for the O-ing season! |
Saturday Feb 12 |
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| Event: Churer Stadt OL
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| running (100% trails/roads) 21:26 [2] | |
| ahr:142 max:170 slept:9.0 shoes: Nike Zoom Air |
| Jogging with Marc, I am finally healthy again!! wahoo! |
Friday Feb 11 |
| Note | |
| slept:8.0 |
| Clearly I am still not training, which means I am still sick. Sucks! But I am not that sick anymore, just enough that I had to hold off on any training, and I won't run the Sprint race tomorrow like planned. A total bummer!
Its amazing how many people have the flu bug. At work there are 5 people on sick leave, and since we are a medical center, we have had daily a bunch of people who come in with flu like symptoms. The nurses told me that its now evolved into a stomach flu... yikes I gotta get out of here!!!
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Wednesday Feb 9 |
| Note | |
| slept:11.0 (sick) |
| Still sick, took another day off of work. I am feeling better though (no fever) and will be able to go to work tomorrow. |
| Note | |
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| Happy Birthday Mom! |
| indoor bike (hometrainer) (+ 20' Stretching) 20:00 [1] | |
| ahr:123 shoes: Nike Free |
| Don't worry, I feel so much better tonight, and this was all done in the name of recovery!! The biking was really only to warm up for the strengthing, which felt sooooooooooooooooooooooooooo good! |
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| C • 3 |
Tuesday Feb 8 |
| Note | |
| slept:12.0 (sick) |
| yep... I have the flu. Took today off of work, and am sleeping a lot. Hope I can be up and running again soon. So frustrating... |
Monday Feb 7 |
| Note | |
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| There is some sort of flu going around and I think I have the beginning of it! Won't train today, hopefully I can stop it from getting worse. |
Sunday Feb 6 |
| skate skiing (ski-o) 1:44:30 [3] | |
| ahr:146 max:182 slept:8.5 |
| This weekend was the Ski-O champs. I helped yesterday with cooking the dinner (Marc's club put on the meet) and today I did the open category. It was fun, but too short, so I went skiing for a while afterwards. Marc gave me a good pair of skis from home and I felt like I was flying... it was nice! |
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| C • 1 |
| Note | |
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| Easy week next week... wahoo! |
Saturday Feb 5 |
| running (mixed off/on trail) (90% through the woods) 1:07:23 [3] | |
| ahr:140 max:190 slept:9.5 shoes: Mizuno |
| After homemade lasagna that Marc made last night, a relaxing evening watching a movie together, and 9.5 hours of sleep, I feel great !!! My knee didnt hurt this morning, and the swelling was gone. During my run I felt nothing, so it was nothing serious. But I will pay attention to it anyway. |
Friday Feb 4 |
| running (mixed off/on trail) (hill climbing) 51:26 [4]+500m | |
| ahr:157 max:182 slept:8.0 |
| Ran from the Trainstation in Biel up to Magglingen where I work. I was slower then last time, but it was 7am, and I hadn't eaten very much. The beginning was tough. |
| indoor bike (hometrainer) 46:32 [2] | |
| ahr:128 max:146 shoes: Nike Free |
| 1 episode of NCIS
top of my knee hurts, may have to take tomorrow off. But not sure yet, could just be accute, it happens to me often that I have small aches and pains. |
Thursday Feb 3 |
| running (100% trails/roads) (tempo run) 1:03:19 [4] | |
| ahr:155 max:181 slept:8.0 shoes: Adi Star |
| warm up and cool down 40'
ran 2 x 10' at 175bpm or more. The road I used was neither as flat as I though it was, or as long as I though it was. Thats okay, one direction was tougher than the other, and I just went further to get my full 10'
Felt fresh again, yesterdays no running day did me well. |
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| C • 1 |
| indoor bike (hometrainer) 46:31 [2] | |
| ahr:137 max:139 shoes: Nike Free |
| This episode of ER was really sad:-( |
Wednesday Feb 2 |
| aquajogging 50:26 [2] | |
| ahr:115 max:132 slept:7.5 shoes: bare foot |
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| indoor bike (hometrainer) 1:00:00 [3] | |
| ahr:125 max:140 shoes: Nike Free |
| NCIS |
| core strength workout 10:00 [3] | |
| max:130 shoes: Nike Free |
| the usual... |
Tuesday Feb 1 |
| running (100% trails/roads) warm up/down 40:00 [2] | |
| ahr:155 slept:6.5 shoes: Adi Star |
| Tuesday interval group. Warm up and cool down were actually at reasonable speeds, usually they are too fast. |
| running (100% trails/roads) intervals (on pavement) 32:00 [5] | |
| max:198 shoes: Adi Star |
| about 1km 3:36
rest 3'
about 2km (half up a long but gradual hill) 7:47
rest 2'
about 1 km 3:42
rest 3'
about 2km (half up a long but gradual hill) 7:57
Stayed with Lea, happy about that. Tempo felt very hard on the first 2km, I was certain I wouldn't be able to stay with her on the 2nd 2km, but I did. We did however run 10 seconds slower. |
| indoor bike (hometrainer) 45:12 [3] | |
| ahr:120 max:136 shoes: Nike Free |
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