Training Archive: szurcherIn the 28 days ending 2006-02-28:
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| 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 | S | M | T | ||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Feb 28 | ||
| running warm up/down (treadmill) 32:00 [2] | |
| ahr:157 shoes: Asics DSTrainers (white/blue) | ||
| 20' warm up
12' cool down | ||
| running intervals (treadmill) 35:00 [5] | |
| ahr:170 max:186 shoes: Asics DSTrainers (white/blue) | ||
| 5 x 3' at 13.5 km/h ave hr 173 max 180
(the first one felt really hard, then it got much better) 3 x 2' at 14.5 km/h ave hr 176 max 185 (I thought these would feel much harder than 3' at 13.5km/h but they didn't!) rest was always 2' at an easy pace. | ||
| indoor bike (hometrainer) 41:34 [2] | |
| ahr:135 max:149 shoes: Asics DSTrainers (white/blue) | ||
| strength 10:00 [2] | |
| abs | ||
| Note | |
| Feb Training 2006
Total: 38:53 (Feb.05 31:15) Orienteering 6:52 (Feb.05 1:07) Running 14:41 (Feb.05 11:04) Strength 3:46 (Feb.05 2:05) Indoor biking 6:15 (Feb.05 9:54) Classic XC skiing 4:08 (Feb.05 1:12) Feburary was an up and down month for me, with sickness and a lot of stress at work, but I think I came out on top! | ||
Monday Feb 27 | ||
| running 50:28 [3] | |
| ahr:158 max:176 shoes: Ice Bugs | ||
| Running over lunch. Beautiful blue sky! Suppose to snow tomorrow :-( | ||
| running 1:06:39 [2] | |
| ahr:158 max:174 shoes: Ice Bugs | ||
| Running after work in daylight!! :-) I am staying here in Magglingen this week since marc at a training camp. | ||
| stretching 10:00 [1] | |
Sunday Feb 26 | ||
| indoor bike (hometrainer) 1:51:29 [2] | |
| ahr:127 max:147 shoes: Nike Free | ||
| 20' tempo pace, the rest easy. | ||
| strength 21:10 [3] | |
| legs this time! | ||
Saturday Feb 25 | ||
| Event: XVII Trophy Costa Cálida | ||
| Orienteering long 1:49:38 [3] | |
| ahr:162 max:187 shoes: Ice Bugs | ||
| Line-O in Schüpfberg and Frienisberg.
i didn't feel great, but it was good to get out. My heart rate was high on the hills and there are lots of hills. | ||
| strength 12:15 [2] | |
| abs, and back. no legs. | ||
| C • No legs?! Good Grief!! What do... 2 | ||
| stretching 7:40 [1] | |
Friday Feb 24 | ||
| Note | |
| I decided to take two days off of training all together on Thursday. I haven't been getting enough sleep and havent felt very good. I *could* have trained, and the plan for this week was to train at a higher intensity. I however did a questionnaire from the sports psychology department at work on overtraining/stress and my results were iffy enough, in addition to my own feeling of exhaustion, that taking two days off made sense. It really frustrates me, the last 4 weeks have been really mediocre, I manage about 4-5 days of good training, and then 2 days I *have* to take time off or reduce my training for different reasons. I know work has an influence; I have been under more stress than usual. Unfortunately the really busy period of data collection is coming up in a week, and will last three weeks. During that time I will not be able to train well either:-( | ||
Wednesday Feb 22 | ||
| running (treadmill) 43:00 [1] | |
| ahr:149 max:164 shoes: Asics DSTrainers (white/blue) | ||
| Watching Olympics in the lab at work. | ||
Tuesday Feb 21 | ||
| running 39:22 [2] | |
| There is a feeling of spring in the air, but I am sure winter is just teasing! | ||
| classic xc skiing 53:56 [3] | |
| ahr:161 max:180 | ||
| Tracks were icy, sure hope we get some fresh snow soon, or that it gets warm enough to melt the snow we have. Icy trails, icy ski tracks, I just can't win! | ||
| strength 40:23 [3] | |
| 3 x the usual. | ||
| stretching 5:00 [1] | |
Monday Feb 20 | ||
| indoor bike (hometrainer) 1:10:25 [2] | |
| ahr:122 max:134 | ||
| For my birthday, Marc gave me 10 years of Friends!! I will never again be bored on the hometrainer! | ||
| stretching 7:00 [1] | |
Sunday Feb 19 | ||
| running warm up/down 1:23:00 [2] | |
| ahr:137 | ||
| Warm up 32' and cool down 50', just keep running after the race, doing laps around the field cheering marc on during his race. | ||
| running race 23:07 [5]5.4 km (4:17 / km) vdot: 46.2 | |
| ahr:189 max:196 | ||
| Berner Cross Champs.
The course consisted of 5 laps on a big field, with soft muddy ground. In each lap there were 3 180° turns and 2 120° turns. This, plus the soft ground, made it somewhat slow, always breaking around the turns and accelerating again. It ended up being pretty fun, but I had to fight the whole way mentally. It was tough to run a cross- country race again! | ||
| C • Berner Kanton Cross Champs 2 | ||
Saturday Feb 18 | ||
| stretching 10:00 [1] | |
| Did some stretching when I woke up during the time Marc went to the bakery. I thought it was a good way to start my first day being 25 years old! :-) | ||
| classic xc skiing long 2:26:12 [2] | |
| ahr:148 max:182 | ||
| A beautiful birthday ski with marc. I felt really good and enjoyed the new snow. Good grip on the never ending rolling hills. Very nice! | ||
| C • Happy Birthday! 8 | ||
Friday Feb 17 | ||
| Orienteering (line-o) 1:21:42 [2] | |
| ahr:149 max:182 shoes: Ice Bugs | ||
| I drew a line-o on a map that I had never been on. This can prove to be challenging when out in the woods. The map was also old, so I got a lot of practice in being flexible and searching for obvious features. Had some trouble concentrating at times. Tried to focus looking ahead and picking the features off in the distance that I was navigating off of, like Spike wrote about in his blog. This helped me concentrate a little better for a while.
Beautiful atmosphere with a mix of rain and sun, but the wind made the trees creek, which is kind of spooky! | ||
| strength 21:03 [3] | |
| only 2 rounds of the usual! | ||
| stretching 6:00 [1] | |
Thursday Feb 16 | ||
| running 53:58 [2] | |
| ahr:149 max:165 shoes: Ice Bugs | ||
| The recent rain has not melted the sheets of ice that are the trails and roads around here. It only made them slushy in places. Soon it will get cold again, which means the ice season is not yet over :-(
but it's incredibly to have 5° weather!! | ||
| stretching 5:00 [1] | |
Wednesday Feb 15 | ||
| indoor bike (hometrainer) 45:41 [1] | |
| ahr:111 max:116 shoes: Nike Free | ||
| Very low intensity biking. Nice to do something. | ||
| stretching 19:08 [1] | |
| shoes: Nike Free | ||
| 10' of Yoga, the rest stretching. Felt gooood! :-) | ||
Monday Feb 13 | ||
| Note | |
| (sick) | ||
| really feeling crappy now! yuck. | ||
| C • Feel better! 2 | ||
Sunday Feb 12 | ||
| Orienteering 30:00 [1] | |
| (sick) | ||
| Went on a map walk (I had planned an orienteering training today), spend an hour walking to a bunch controls on the course. The map was printed without trails and the legs were long forcing good compass work. I focused on reading the green on the map. Interesting exercise, but frustrating to be walking and feel like I am huffing and puffing away. | ||
Saturday Feb 11 | ||
| running 32:55 [2] | |
| ahr:137 max:159 shoes: Ice Bugs | ||
| Morning run, my legs felt heavy! | ||
| Note | |
| (sick) | ||
| I should have known this was coming. With Marc being sick this week, I had a lot going on, and didn't get enough sleep and tried to continue to train as if everything was normal it was almost predictable that I would also get sick. Classic mistake!! | ||
Friday Feb 10 | ||
| indoor bike (hometrainer) 34:47 [2] | |
| ahr:120 max:133 (rest day) shoes: Nike Free | ||
| Unexpected rest day, too much going on at work, worked right through lunch. Had time for a little biking tonight before dinner with Marc. One has to set their priorities, by which I mean eating with Marc was more important. | ||
Thursday Feb 9 | ||
| running warm up/down (treadmill) 30:00 [2] | |
| ahr:145 shoes: Asics DSTrainers (white/blue) | ||
| running intervals (treamill) 18:30 [5] | |
| max:195 shoes: Asics DSTrainers (white/blue) | ||
| Uphill running test.
I ran as long as last year, but could have probably done more. Didn't really want to... I am running these test to try out a new stride measurement system anyway... VO2 peak was 60 ml/kg/min. | ||
| running hills 1:01:26 [3] | |
| shoes: Ice Bugs | ||
| Went to Interlaken to visit my mom (Happy birthday Mom!) and took part in two of her classes. The first one was Nordic walking. I did this with the group for about 25' and then I hide my pole in a bush and went running. I climbed and climbed and climbed for about 35', but it was nice to get way up high over Interlaken. | ||
| C • 25 feet of walking, followed b... 5 | ||
| strength 42:00 [2] | |
| After the nordic walking, my mom teaches a Winter Conditioning course, which was just basically like a Gympa session. It was fun! | ||
| stretching 10:00 [1] | |
| Some after the Nordic walking and some after the strength workout. | ||
| C • Swiss 6 3 | ||
Wednesday Feb 8 | ||
| running warm up/down (treadmill) 20:00 [1] | |
| ahr:144 shoes: Asics DSTrainers (white/blue) | ||
| just running... | ||
| strength (w weights) 32:15 [3] | |
| ahr:120 shoes: Asics DSTrainers (white/blue) | ||
| The usual core and legs with weights. My legs did not feel strong today... | ||
| stretching 5:00 [1] | |
| after strength | ||
| indoor bike (hometrainer) 30:23 [2] | |
| ahr:117 max:121 shoes: Nike Free | ||
| Ended up staying late at work, we have an abstract due next week for the Annual Congress of the European College of Sport Science. The next few days are going to be interesting! Didn't want to do more since we still needed to eat dinner and get to bed. | ||
Tuesday Feb 7 | ||
| running warm up/down 36:38 [3] | |
| ahr:139 shoes: Ice Bugs | ||
| Warm up with some strides and track drills.
cool down just jogging back. | ||
| running intervals 27:00 [5] | |
| ahr:175 max:185 shoes: Ice Bugs | ||
| 14 x 1' hard with 1' rest at normal running pace.
I felt good despite feeling so crappy yesterday. | ||
| snowshoe running long 1:30:00 [1] | |
| ahr:130 shoes: Salomon Trail | ||
| A social event at work. We did a snowshoeing tour before eating fondue together. It was fun. I signed up for the "fast" group, which turned out to be really good, nice and fast pace, with lots of climb, but no too tough, perfect long pace. We were out for 2 hours. I had fun and enjoyed snowshoeing in the dark. The fondue afterwards tasted very good:-) | ||
| C • Wow 5 | ||
Monday Feb 6 | ||
| running warm up/down 30:00 [2] | |
| Warm up and cool down for Lactate threshold test. | ||
| running intervals 17:00 [5] | |
| ahr:176 max:193 | ||
| Lactate threshold test with VO2 max measurement.
I was definitely worse than last year at this time from a maximal speed perspective, but my threshold was still the same. I really didn't have much in my legs, they haven't recovered from Saturday. My theory is that with fresh legs I could run better than last year, but today wasn't optimal. Threshold was at 14.5 km/h with HR 184 VO2 max was 59ml/kg/min | ||
| C • threshold 2 | ||
Sunday Feb 5 | ||
| running 38:48 [2] | |
| ahr:139 max:169 | ||
| Yesterday evening as I was falling asleep I rubbed my left eye and it started to hurt and water. I fell asleep anyway, but this morning I woke up with my eye swallow and watering. I remember getting a branch in my eye during the race yesterday, but it wasn't bad. Anyway, today I spend most of the day with one eye closed, and sometimes the pain was so annoying that all I could do way lay there (and fall asleep). I started wearing sunglasses, which really helped, and in the early evening it got better. Running didn't bother it, and now it only hurts a little and is slightly smaller than my other eye. Strange huh! | ||
| strength 20:51 [3] | |
| Only core strength, no legs. | ||
| C • Did it look like this?
| ||
| stretching 15:00 [1] | |
Saturday Feb 4 | ||
| running warm up/down 25:00 [1] | |
| shoes: VJ Integrators (red/black) | ||
| Warm-up for O race. | ||
| Orienteering race 3:10:51 [5]***** 21.4 km (8:55 / km) +285m 8:22 / km | |
| ahr:176 max:195 spiked:145/150c shoes: VJ Integrators (red/black) | ||
| I found 150 controls today!!!!
World record in controls with SI card. The men had 205 controls!! Swiss team event! 3 loops of 50 controls with map exchange per loop. Mass start. Loop 1 = 6.6km 50m (51'49") I stayed with a fast group, it was too fast, had to slow down for the next loop. Loop 2 = 6.3 km 50m (6450") Was in a small group of three women most of the way. We had one big mistake and looked for a control for 5'. I lead a lot and started to feel really good towards the end of the loop. Loop 3 = 7.5 km 185m (65'20") I felt good on this loop and lead our group most of the way. Some guys who did the 205 control course caught up with us at the map exchange, but were not moving much faster than us on the third loop, saw them a lot. Ended up getting to the finish before the two girls I did the whole course with. 3hour 10' includes about 3-5' at each map exchange to drink water and eat something. The time spend there will be taken off of the official results (this was also used to download our SI cards and erase them for the next loop!). There was an extra km from running to the map exchanges switching forests. It was a lot of fun, and I really got into a flow for some parts of it. I am VERY happy with the concentration I had, but somewhat disappointed not to be able to stay with the "good" girls for longer. It's just not there physically. Lost 50' on Sime and 30' on the Lea Müller, Martina Fritschy crowd including breaks, I think. I will check results tomorrow. I am so spend, I need to go to bed. | ||
| C • What an awesome result! 1 | ||
Friday Feb 3 | ||
| running (trails + roads) 55:12 [3] | |
| ahr:156 max:183 shoes: Salomon Trail | ||
| icy icy icy... and I didn't wear my Icebugs! But nice to be outside in the sun. | ||
| C • Icebugs 7 | ||
| classic xc skiing 48:27 [3] | |
| ahr:163 max:182 | ||
| Skiing at sunset, wow so pretty! | ||
Thursday Feb 2 | ||
| running intervals (treadmil) 1:02:02 [4] | |
| ahr:164 max:188 shoes: Asics DSTrainers (white/blue) | ||
| warm-up 15'
Intervals: 6 x 3' at 14.0 km/h (ave HR 178, 180, 180, 182, 183, 183) with 1.5' recovery at 10 km/h The first four felt a bit under the threshold, but the last two were definitely at the threshold. Good effort. 15' cool down. | ||
| indoor bike (hometrainer) 41:14 [2] | |
| ahr:121 max:136 shoes: Nike Free | ||
| strength 26:40 [3] | |
| ahr:106 max:137 shoes: Nike Free | ||
| The usual core strength
Legs: 3 x 10 one legged half squats 3 x 20 two legged full squats | ||