Training Archive: szurcherIn the 28 days ending 2007-02-28:
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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 | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Feb 28 | ||
| running 50:35 [2]8.5 km (5:57 / km) +100m 5:37 / km | |
| ahr:142 shoes: Asic Nimbus | ||
| A light jog after work in the dark. The night was so magnificent, always changing between strong moon light, where I could turn off my head lamp, and rain clouds darkening the sky. Very refreshing to be outdoors. I feel like I haven't really had fresh air in days. | ||
Tuesday Feb 27 | ||
| Note | |
| (rest day) | ||
| ugg, what a day! | ||
Monday Feb 26 | ||
| running warm up/down 28:03 [2]5 km (5:37 / km) | |
| Monday night group. Nice to see Fränä again. | ||
| running drills and plyometrics 15:00 [3] | |
| lots of jumping drills | ||
| strength 45:00 [2] | |
| then a bunch of core strength and some leg exercises. | ||
| stretching 5:00 [1] | |
| at the end some nice stretching. | ||
Sunday Feb 25 | ||
| running 41:30 [2]6.2 km (6:42 / km) +140m 6:01 / km | |
| ahr:144 slept:10.0 shoes: Asics 1110 | ||
| I decided to start my recovery "week" one day early since I was feeling really crappy yesterday evening. I was certain that I would wake up sick today, since I had a strong headache, sore throat and was dead tired. Lots of sleep helped, and I felt pretty good today. Wahoo! | ||
Saturday Feb 24 | ||
| running warm up/down 1:02:36 [2]10.5 km (5:58 / km) | |
| ahr:140 max:155 shoes: Asics DSTrainers (white/blue) | ||
| This is time for the warm up and cool down, plus time between the intervals.
I felt fine running at this speed, but running fast was almost impossible... :-( too much stress lately, too tired. | ||
| running intervals 17:00 [5]4.45 km (3:49 / km) | |
| ahr:168 max:179 shoes: Asics DSTrainers (white/blue) | ||
| 3 x 3' at 15.5 km/h, which was supposed to be 5- 8 x 3 minutes but I was too out of it and was seeing stars by the end of the 3 minutes. Decided to switch to 2 minutes since I really wanted to keep the same speed up.
Did 4 x 2' at 15.5, these went much better. My legs are still sore and I think that had something to do with me not feeling good. My heart rate was also WAY low for this type of interval, which tells me that something is funky. Manü would say that I am in permanent over-reaching, maybe I really am. Next week is a scheduled easy week. Time to get some rest! | ||
| C • Heart rate and being sick 5 | ||
Friday Feb 23 | ||
| indoor bike (hometrainer) 47:00 [1] | |
| shoes: Nike Free | ||
| ugg... long day at work, headache, really sore muscle from yesterday and the thought of working all day tomorrow really pooped me out. I also need a clone (don't we all!). | ||
| C • What are you working on that y... 3 | ||
| stretching 5:00 [1] | |
Thursday Feb 22 | ||
| running (treadmil) 40:15 [3]7.5 km (5:22 / km) | |
| ahr:148 max:172 shoes: Asics DSTrainers (white/blue) | ||
| Fartlek type run on the treadmil. Felt good and enjoyed running at a decent tempo once in a while. I am surprized that my legs were tired from the intervals yesterday, but I guess they were at a threshold pace. | ||
| strength 1:04:22 [2] | |
| shoes: Asics DSTrainers (white/blue) | ||
| Really good strength workout in the gym with weights and lots of jumping and tons of core stuff too. I think I will be sore tomorrow. | ||
| indoor bike (hometrainer) warm up/down 30:00 [1] | |
| ahr:137 shoes: Asics DSTrainers (white/blue) | ||
| Cool down on the spinning bike with a work buddy. I wasn't really planning on going this long, but we got to talking and the time just flew by. Probably will help me be less sore tomorrow anyway, so that's good. | ||
| stretching 5:05 [1] | |
| ...still chatting away... | ||
Wednesday Feb 21 | ||
| running warm up/down 38:22 [2]6.7 km (5:44 / km) +80m 5:24 / km | |
| ahr:145 shoes: New Balance 825 | ||
| Almost shorts weather, even up here at 900 meters elevation. crazy! | ||
| running drills and plyometrics 10:00 [3]1.3 km (7:42 / km) | |
| good old track drills | ||
| running intervals 18:56 [4]4.8 km (3:57 / km) | |
| ahr:180 max:187 shoes: New Balance 825 | ||
| 4 x 1200meter at threshold pace
Times were: 4.47,3 4.46,6 4.44,7 4.36,7 (pushed it a little harder) I always jogged 200 meters as recovery, about 1'20" rest. Felt short. I'm not yet totally recovered from last week. | ||
| C • track 3 | ||
| stretching 7:00 [1] | |
| indoor bike (hometrainer) 45:18 [1] | |
| ahr:134 | ||
| stretching 8:16 [1] | |
| feeling good now :-) | ||
Tuesday Feb 20 | ||
| indoor bike (hometrainer) 50:19 [2] | |
| ahr:135 shoes: Nike Free | ||
| My legs have a few knots in a few places, so I decided another none running day was in order. | ||
| feet and ankle strength 13:00 [1] | |
| strength 31:26 [2] | |
| lots of stomach stuff, less legs than usual. | ||
Monday Feb 19 | ||
| Note | |
| (rest day) | ||
| Turning 26 really made me feel over the hill. Needed a rest day... | ||
| C • You poor thing 9 | ||
Sunday Feb 18 | ||
| running warm up/down 56:38 [2]10 km (5:40 / km) | |
| ahr:151 shoes: Saucony Tangent | ||
| Warm up and cooling down for the Cross country race. | ||
| running drills and plyometrics 10:00 [3]1.5 km (6:40 / km) | |
| max:181 | ||
| Track drills before the start, trying to get loosened up. | ||
| running race 19:52 [5]5.5 km (3:37 / km) vdot: 56.5 | |
| ahr:188 max:196 | ||
| Canton Bern Cross Counrty Champs.
Pretty good race for me. I felt good and could have kept going at that speed. I just didn't have a faster gear, but that's ok for now. We did one 500 meter loop and 5 1km loops with a little climb (steep up hill 9 meter and steep downhill). It was an interesting loop and the race went by very fast. Splits are: 1.5km 5.14,7 1km 3.42,2 1km 3.40,4 1km 3.40,4 1km 3.38,2 I think the course was probably a little short, maybe a few hundred meters. I ended up 4th overall, 3rd in my age category and 2nd in the Canton Bern. Lost 40 seconds to the winner (women over 35 y.old pretty cool!). Beautiful weather in the mountains, almost shorts weather actually (lots of girls wore shorts... I felt like we should still respect that it is supposed to be winter and wore tights). | ||
| C • Nice run! 3 | ||
| Note | |
| For my birthday I got a new *fast* SI stick, and the SI number is my birth date... my boyfriend is so cool:-) It's gold too! Thanks marc! | ||
| C • Happy Birthday! 9 | ||
Saturday Feb 17 | ||
| running 53:18 [2]7.8 km (6:50 / km) +222m 5:59 / km | |
| ahr:139 max:164 | ||
| New loop in Magglingen. Legs felt tired, I was pretty slow, but started to feel good at the end. Just needed to loosen up I guess.
I just found out that my boss, Pekka, is also in Portugal. The Swiss team is there for a training camp, there are certainly tons of other orienteers there too since it's the first WRE's of the year. I really really wish I could have gone. What's even worse is that the A-team (group of orienteers from Bern/Solothurn area that are not on the Swiss team, but have ambitions to make it, A stands for Alternative team) that I am in is also in Spain for a training camp, and another friend of mine is visiting her boyfriend in Spain too. Man I wish I wasn't home alone... | ||
| C • Mmh, but we are thinking of u!... 3 | ||
| indoor bike (hometrainer) 45:40 [2] | |
| ahr:135 max:141 shoes: Nike Free | ||
| Watching a documentary on Simone Niggli made by a high school student for his final project. It is a 60 minute film, and done really well. It's called "Simone Niggli-Luder, Klarer Kopf und schnelle Beine" | ||
| C • For some reason I misread this... 3 | ||
| feet and ankle strength 13:12 [2] | |
| I should be doing this more often. | ||
| strength 34:00 [3] | |
| The usual round of stuff. | ||
| stretching 5:00 [1] | |
Friday Feb 16 | ||
| running 45:36 [2]7.9 km (5:46 / km) +210m 5:06 / km | |
| ahr:148 max:175 | ||
| Running w Manu, it was fun, good conversation!
A beautiful day, and really warm too! I am so glad that I felt better than yesterday. I think it was good that I skipped my 2nd training yesterday. I guess my body was tired. | ||
| running warm up/down 10:00 [2]1.5 km (6:40 / km) +12m 6:25 / km | |
| Warm up for the Bern by Night O race. | ||
| Orienteering race 42:43 [5]**** 5 km (8:33 / km) +347m 6:21 / km | |
| spiked:8/9c | ||
| Awe night-O, it's such good practice, I should really do more of it. Mass start night-O are just darn good fun too!!
This was a solid race with very little mistakes. I was a little slow to the first control but could turn up the speed and confidence after that (finally got into the map). My only "larger" mistake (20") was to the last control. I was pushing pretty hard, since I knew Urs Jordi was just behind me and I didn't want to loose my lead. I was too far off to the left and didn't correct very quickly. He caught me at the last control, but I beat him into the finnish. So I won the short course! So cool! I haven't won an O race in a very long time. | ||
| Orienteering 23:00 [2]2.5 km (9:12 / km) +50m 8:22 / km | |
| I guess as a special prize for being the first two into the finish, Urs and I got to go pick up some controls (the organizor asked us shortly after finishing...) it was actually a lot of fun to go back into the woods, I think I may even start to like night-O if I did it more. | ||
| stretching 5:00 [1] | |
Thursday Feb 15 | ||
| running warm up/down 8:30 [1]1.4 km (6:04 / km) | |
| Warming up for the O training. Wanted to start fast for the first 5 minutes of the course, for that I need to warm up before starting. | ||
| Orienteering 57:30 [2]**** 5.4 km (10:39 / km) +150m 9:21 / km | |
| ahr:133 | ||
| A total flop. I couldn't get going physically and couldn't concentrate either. hum... that sucks! I drove an hour one way to do this training, too bad it was such an off day for me. | ||
Wednesday Feb 14 | ||
| aquajogging warm up/down 25:00 [1] | |
| ahr:120 | ||
| Aquajogging is boring alone... | ||
| C • BBN 3 | ||
| aquajogging tempo 21:00 [3] | |
| ahr:135 | ||
| 2 x 9' (3 different strides x 3') to mix it up a little, then 3 x 1' different strides hard. | ||
| strength 13:00 [1] | |
| Just stomach and back exercises. My stomach muscles were acidic very quickly. That has never happened before. Maybe aquajogging uses my stomach muscle more that I think. | ||
| stretching 5:00 [1] | |
| running 56:55 [2]9 km (6:19 / km) +239m 5:35 / km | |
| ahr:140 max:163 shoes: Asic Nimbus | ||
| Running in the dark in Magglingen is another experience than running in a town. It was very dark, but especially because it was raining and foggy. At one point I was running in very thick fog on a trail that drops off 400 meters down to the Bieler lake. I couldn't see a thing, and couldn't keep a straight line, kind of scary! Higher up there was less fog and was no problem to run.
| ||
| C • Welcome to my world... 1 | ||
Tuesday Feb 13 | ||
| indoor bike (hometrainer) 29:07 [1] | |
| ahr:126 max:135 shoes: Nike Free | ||
| Morning ride, thought I would see what it was like to bike before breakfast... running is better. | ||
| running warm up/down 55:00 [2]10.2 km (5:24 / km) +20m 5:20 / km | |
| ahr:155 shoes: Saucony Tangent | ||
| Warm up, cool down and rest in between intervals with the tuesday interval group in Bern. | ||
| C • Sometime soon... 3 | ||
| running intervals 25:00 [5]5.7 km (4:23 / km) +250m 3:36 / km | |
| ahr:183 max:180 shoes: Saucony Tangent | ||
| We did 4 x a longer loop (times between 5:04-5:13) + 1 x a shorter loop (4 min long). The longer loop was about 1.2 km with 50 meters of climb, the short loop was 900 meters with the same climb. I started out with the usual group, Seline S, Lea M and Martina F (Sime ahead with the guys) but didn't expect to be running their tempo the whole way. The first went really well and running with them was actually fine, same goes for the second loop. On the third one I fell back in the two flat sections and was a few seconds behind them. In the last two loops I was about 5 seconds behind them. I just couldn't keep to their tempo anymore. I think they stayed pretty even for all 5 loops, it was just a tad too quick for me though. I still can't believe I am running with these girls, I am certain its at a higher intensity for me than it is for them. Still cool though :-)
| ||
| C • it is very cool 5 | ||
| C • Sometime soon... 1 | ||
| indoor bike (hometrainer) 45:46 [1] | |
| shoes: Nike Free | ||
Monday Feb 12 | ||
| running 48:51 [2]8 km (6:06 / km) +344m 5:02 / km | |
| ahr:148 max:170 shoes: Adidas Supernova Trail | ||
| Felt fresh, but the icy rain made it tough. | ||
| running 24:02 [2]4.4 km (5:28 / km) +55m 5:08 / km | |
| shoes: Saucony Tangent | ||
| Monday night strength training.
I was late to meet the group so I had to run alone. Thank god it stopped raining. | ||
| strength 48:09 [3] | |
| shoes: Nike Free | ||
| The usual strength stuff. I hope we start some plyometrics soon! | ||
Sunday Feb 11 | ||
| running warm up/down 39:32 [2]6.6 km (5:59 / km) +163m 5:20 / km | |
| ahr:152 shoes: Saucony Tangent | ||
| The weather was really interesting today, a constant mix of rain, wind and sun shine made it a really nice atmosphere. It felt like spring (in February). | ||
| running intervals 21:02 [4]4.61 km (4:34 / km) +72m 4:14 / km | |
| ahr:179 max:187 shoes: Saucony Tangent | ||
| 3 x 1537meters w 24 meters climb.
I did these intervals on the "Finnebahh", which must be named after this type of trail always made in a loop with woodchips or soft ground, common in Finland?!? The outer loop was 912 meters long and the inner loop was 625 meters. I did the outer and inner loop at threshold tempo, it had a bit of climb in both loops totaling 24 meters for the whole thing. It was a nice way to do intervals, less repetitive as a track. Times were: 7.04,7 7.02,7 6.54,8 | ||
| running drills and plyometrics 11:00 [3]1.5 km (7:20 / km) | |
| ahr:165 max:180 shoes: Saucony Tangent | ||
| I have decided to make this it's own training field, otherwise I just don't do it regularly enough, this will motivate me to do this a few times per week. This includes a few strides after the running drills.
| ||
| indoor bike (hometrainer) 1:04:11 [2] | |
| shoes: Nike Free | ||
| Active recovery... | ||
| feet and ankle strength 12:00 [2] | |
| shoes: bare foot | ||
| I haven't done this in a while, should get back into! | ||
| stretching 8:00 [1] | |
Saturday Feb 10 | ||
| running 1:21:43 [2]13.7 km (5:58 / km) +391m 5:13 / km | |
| ahr:152 shoes: Adidas Supernova Trail | ||
| Running with my friend Briget who came up to Magglingen so that I didn't have to be alone in our new appartment (Marc is away for the weekend). It was fun to go running up here and run a little longer than normal, since i always just go during my lunch break, and I can't run more than 50 minutes or so then.
The new place is really great! We have room for visitors!!! | ||
| strength 8:00 [2] | |
| A few stomach and back exercise after running. | ||
Friday Feb 9 | ||
| running warm up/down (treadmill) 34:00 [2]6.5 km (5:14 / km) | |
| ahr:157 shoes: Asics DSTrainers (white/blue) | ||
| After a crazy day of testing at work (I started data collection for the next part of my research project) and standing on my feet for 8 hours straight with a 20 minute break to eat a sandwich in between, I attempted to do a workout on the treadmill. Today is my mom's birthday (Happy Birthday Mami!!), so I needed to head off to Bern in less than an hour before I started the work. Crazy day :-) | ||
| C • How's the new place? 3 | ||
| running intervals 16:00 [5]4 km (4:00 / km) | |
| ahr:182 shoes: Asics DSTrainers (white/blue) | ||
| 4 x 4' at 15km/h on the treadmill. I wanted to do 5, but I had some aches and pains in my hips, and hamstrings (from not running for two days??). I was a little disappointed that this pace didn't feel easier. I guess I am also sleep deprived and under some stress. I'll try them again soon. | ||
Thursday Feb 8 | ||
| indoor bike (hometrainer) 26:00 [2] | |
| shoes: Nike Free | ||
| I was determined not to *have* to take another rest day because of moving and got on the bike for a "workout"... it was funny trying to find clothes and shoes in all the boxes. | ||
| indoor bike (hometrainer) 20:00 [4] | |
| shoes: Nike Free | ||
| Did 2 x 10 minutes hard to mix it up a bit and get a liitle more out of the training. | ||
Wednesday Feb 7 | ||
| Note | |
| (rest day) | ||
| I didn't want to take a rest day, but I knew I probably wouldn't have any time to train. Between work, a meeting in Zurich (that went until 6pm) and moving tomorrow there wasn't another way around it. It's my first rest day in 21 days though. | ||
Tuesday Feb 6 | ||
| running warm up/down 1:06:00 [2]11.4 km (5:47 / km) | |
| shoes: Brooks radius | ||
| Warm up and cool down, plus breaks in between intervals. I didn't have a watch because mine is broken and I have been borrowing one from work. They needed it back yesterday, and I forgot to ask Marc for his before he went to work. We are moving on Thursday, so everything is all packed up and there was no way I could have found a watch in all the boxes. Made doing the planned intervals a bit tricky. I looked at what time it was when I left and came back, so I know that I was out of 91 minutes total. | ||
| running intervals 25:00 [4]5.6 km (4:28 / km) | |
| shoes: Brooks radius | ||
| So since I didn't have a watch, it was going to be hard to do any intervals based off of time. I, therefore, went to a loop where I have done intervals before and did them according to distance instead. I think the distance is about 700 meters (maybe even a little longer but the map where I could measure it is also packed away. grrr!) and they probably took me around 3:00-3:15 per loop. (but I don't really know) I did 8 x this route at threshold pace.
Shoes gave me a blister on my arch. grrrr again. Otherwise felt pretty good. | ||
| C • Moving?? 5 | ||
| running 35:00 [2]6.2 km (5:39 / km) +30m 5:31 / km | |
| shoes: Asics 1110 | ||
| Felt surprisingly good considering I had little rest between these two workouts. Haven't run in the dark in a while, always a weird feeling for me. | ||
| C • Thinkin' about summer... 13 | ||
Monday Feb 5 | ||
| running 48:00 [2]7.6 km (6:19 / km) +80m 6:00 / km | |
| shoes: Brooks radius | ||
| Running with Annette at lunch. My calf are still bothering me :-( | ||
| indoor bike (hometrainer) 43:53 [2] | |
| shoes: Nike Free | ||
| The plan was actually to run again, but since my calves are still bothering me I thought biking would be better. It's only February, I don't have to decrease the biking just yet. | ||
| strength 45:00 [2] | |
| shoes: Nike Free | ||
| This was a good strength workout, i felt the burn! (15, 2x30, 2x12) | ||
Sunday Feb 4 | ||
| Orienteering 1:00:00 [2]**** 5 km (12:00 / km) +100m 10:55 / km | |
| shoes: Inov-8 Mudrock 280 | ||
| As part of the Coaching course we set up a training for some local youth runners. This time includes setting controls and picking them up. Most of the day was spend standing around while the kids were out doing the training, and sitting in lectures. Good course, the second half is in a month in Tessin. Will be nice!
It was really fun to work with some kids and try to teach them some of the skills that we use for orienteering. Planning an orienteering training and then directly "trying it out" with a group of motivated kids was a really good experience. | ||
Saturday Feb 3 | ||
| running warm up/down 37:00 [2]6 km (6:10 / km) | |
| shoes: Inov-8 Mudrock 280 | ||
| Warm up for the Hamme-OL, a long distance race put on every year in February for the Swiss team members by the Swiss team fan club. | ||
| Orienteering race 1:07:11 [4]**** 8.5 km (7:54 / km) +337m 6:36 / km | |
| spiked:37/37c shoes: Inov-8 Mudrock 280 | ||
| The Hamme-O is a mass start and this time was broken into three parts. First we did a loop in Lindberg. Our first challenge was climbing about 100 steps up to the woods. I found out quickly that I wasn't feeling well and couldn't run at a normal race pace for myself. I pushed myself as much as I could, and got through this first loop ok, it was a short loop of only 20 minutes long, but at a fairly high pace. The next part was on a street map of Winterthur, and we had about 40 minutes in town. My ability to run fast continually decreased during the street-o and I started to realize that I may actually be fighting something, so that my body was tired for some reason. I have also had problems with both my calves since Tuesday's intervals and they started cramping up during the street-o. After the next change over into Eschenberg I decided to cut the course short (went to a few controls and then to the finish). I just wasn't willing to risk getting sick or injured (calf were really hurting at this point). I think it was the right decision, but it was hard not to finish. I hate giving up... | ||
| C • sick 3 | ||
Friday Feb 2 | ||
| running (games) 1:00:00 [3]9 km (6:40 / km) | |
| shoes: Nike Free | ||
| Marc and I were in a course to become qualified to be coach's in orienteering at a youth level. We did some Unihockey games for 1h30 minutes today, lots of sprinting around, but also good practice in agility and control. It was defiantly different movements for me, and I had sore muscles the next day... ! We also did some interesting indoor orienteering, in form of a memory-O with gym equipment.
| ||
Thursday Feb 1 | ||
| running 24:00 [2]4 km (6:00 / km) +50m 5:39 / km | |
| shoes: Inov-8 Mudrock 280 | ||
| Running to and from our place to the map. | ||
| Orienteering 47:35 [3]4.7 km (10:07 / km) +100m 9:09 / km | |
| shoes: Inov-8 Mudrock 280 | ||
| Orienteering on the Schüpberg map. It's so sad what logging has done to this area. There are some places where I couldn't even get through due to the destructive logging. Our O-map is basically useless too, since so much of the logging has covered a lot of trails and then made new ones by dragging the logs and driving big tractors through the woods. The area's that were logged last winter have now grown over and basically dark green on the map. So sad :-(
I did however managed to get a good training out of the area anyway. I did two loops at full speed, one lasting 12 minute and the other 17 minutes, the rest at a normal running speed. I guess it's good timing that we are moving next week, I think we have gotten all the training out of these woods that we can in the last two years. | ||
| C • Logging? 11 | ||