Training Archive: szurcherIn the 30 days ending 2005-04-30:
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| 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 | ||||||||||||||||||||||||||||||||||||||||||||
Saturday Apr 30 | ||
| running (mixed off/on trail) warm up/down (20% in woods, warm up are) 40:00 [3] | |
| shoes: O-shoes (VJ Integrators) | ||
| Orienteering race 1:08:51 [5]***** 8 km (8:36 / km) +280m 7:19 / km | |
| ahr:175 max:195 spiked:15/27c shoes: O-shoes (VJ Integrators) | ||
| I felt like I made a good mental preparation for this race. I was motivated, had a concept of what I wanted to do, and was excited to see if could hold speed for a while with the pack. I (unfortunately) was not that nervous. At the start I couldn't find the start triangle, or the first control, and was in the woods running frantically for about 50 meters before I finally found the direction I should be running. It took me another 50 meters to figure out where I was, and then I finally was on track going to my first control. At this point I had lost the pack (clearly). I guess this happened because I have very little, to no experiance starting in a relay. I just wasn't fast enough figuring out the map.
After that I was basically alone, mad at myself, and under negative stress to catch up some time. This did not set me up for a good race, and I made mistake after mistake, and didn't enjoy the course. I also felt physically tired from yesterday, but I think it was more mentally influenced, because I knew I wasn't running well. I also had trouble visualizing the terrian. I would come into the area of where my control was, and it would look so different from what I expected that I would loose time getting to the control. But now I have to move on. I know I can do better than what I performed today, and I am looking forward to my next chance tomorrow. | ||
Friday Apr 29 | ||
| Event: World Cup round 1 | ||
| Orienteering 43:00 [3] | |
| ahr:144 max:187 shoes: O-shoes (VJ Integrators) | ||
| Model event for World Cup races. really fast and nice terrain. Looking forward to the races. | ||
| running (100% trails/roads) warm up/down 50:00 [2] | |
| shoes: Asics DSTrainer | ||
| warm up and cool down for Spring quali | ||
| Orienteering race 17:01 [5]* 2.5 km (6:48 / km) +60m 6:05 / km | |
| max:202 shoes: Asics DSTrainer | ||
| Sprint Qualifier in the first race of the World cup round 1 in England.
15th place. 2' from qualifying, top 9 qualified! I am fairly happy with my race. I certainly didn't have a perfect race, lost time on two controls, combined probably over 1 min. 15", should be more dissapointed, but I felt really good physically and technically was very in control until the end where I made these two mistakes ( one after the other). I could tell that in the beginning my race tempo was fast enough, but at the end I don't have the same kick. Need to do more speed training. I started with Simone Niggli Luder in the last start time. I was nervous it would throw me off to start with her (I have started with her several times and every time I have made a mistake to the first control), this time around I could really concentrate on myself and my race. I could also hold tempo for a while, and then kept seeing her in the race, which gave me confidence that I was doing well. Obviously lost her at the end when I made the mistakes (plus she had a different course, so it is very hard to compare..). Tomorrow is the relay, I am running the first leg, starting at 11am. 8 km with winning time of 45 min, should be wicked fast. I am looking forward to it!! | ||
| C • Hi 1 | ||
Wednesday Apr 27 | ||
| running (100% trails/roads) (+ track strides) 46:03 [3] | |
| ahr:150 max:186 shoes: Asics 1090 | ||
| ran around for 30' and ended at the track. Did 4 x 200 meters again at stride tempo (not full out!) plus 4 x 100 meter sprints. Raining cats and dogs...
leaving tomorrow afternoon for England. First race on friday (sprint quali), wish me luck!! | ||
| C • World Cup 5 | ||
Tuesday Apr 26 | ||
| running (100% trails/roads) 43:59 [2] | |
| ahr:146 max:166 slept:7.0 shoes: Asics 1090 | ||
| man did I feel sleepy. I guess that's ok in a recovery run! | ||
Monday Apr 25 | ||
| Note | |
| recovery day! Got a massage! wahoo:-) | ||
Sunday Apr 24 | ||
| running (100% trails/roads) warm up/down 30:00 [4] | |
| shoes: O-shoes (VJ Integrators) | ||
| sprinting to the start of this race, missed my given time, but they gave me a new one without a problem.
sprinting back to town to catch the train, missed that too. Not my day:-) | ||
| Orienteering race 1:17:34 [5]9 km (8:37 / km) +150m 7:57 / km | |
| max:189 shoes: O-shoes (VJ Integrators) | ||
| Local O race. I felt great physically and was out running my ability today. I made a bunch of mistakes in the control circle, but had good speed between the controls. I feel 50/50 happy, and also disappointed with myself. happy that I felt so strong, and that I have a good concept between the controls, and disappointed that I couldn't concentrate at then most important moments... | ||
Saturday Apr 23 | ||
| Orienteering 47:32 [3] | |
| ahr:144 max:176 slept:9.5 shoes: O-shoes (VJ Integrators) | ||
| Went to a map a few towns up the train tracks from here, near bern, called Zollikkofenwald. Had a really bad training, I couldn't concentrate and kept making mistakes. This map trips me up more than other too. At least I got out on a map, its pouring rain (after a sunny breakfast the clouds came in) and it was hard to motivated myself to go. Tomorrow there is an organized race, which will make it easier for me to concentrate. I have a hard time getting into when there are no controls in the forest. | ||
| indoor bike (hometrainer) 23:00 [2] | |
| ahr:135 max:150 shoes: Nike Free | ||
| marc and I did our first workout of the day way too late, so this second workout was started at 8:30, which mean we ate dinner at 10pm, and I am writing this at 10:30. what a day. | ||
| core strength workout 30:00 [1] | |
| shoes: Nike Free | ||
| finally doing this more often. | ||
Friday Apr 22 | ||
| running (100% trails/roads) (+ strides and track drill) 1:13:59 [4] | |
| ahr:151 max:188 slept:8.0 shoes: Mizuno | ||
| Did one of my usual loops 45' running.
finnished at the track, and did 4 x 200meter 45" 43" 40" 40" pathetically slow... but they were only strides... then did 15' of track drills. 10' running back to work from the track. | ||
| Mt. Biking 1:13:34 [4] | |
| ahr:158 max:201 | ||
| Kind of weird that both my trainings ended up being almost exactly the same amount of time. This Mt.bike ride was unexpected, but I was invited at a friends house for dinner and he asked me around 4pm at work if we wanted to go for a bike ride first. So, he arranged a bike for me, and we went after work. From Magglingen you have to expect to do a lot of climbing (whether running, or biking), and we certainly took on some hills. It was a good time, I got a really good workout, and I think he didn't even have to breath hard once (he's a very good marathon runner...). Then a yummy dinner afterwards! BTW, today was the first day in maybe two weeks that I have seen the sun, and it was BEAUTIFUL day! Tomorrow it supposed to rain again, so I am glad I could spend so much time outside today. | ||
Thursday Apr 21 | ||
| running (mixed off/on trail) (80% on trails) 1:03:56 [3]12 km (5:20 / km) +130m 5:03 / km | |
| ahr:157 max:179 slept:7.0 shoes: Asics DSTrainer | ||
| Finally running again, felt great! I really enjoy running over lunch. I couldn't believe how much snow was still left over from this weekend's storm. Man, I am really ready for some warm weather... maybe England will be nice:-) | ||
| indoor bike (hometrainer) 25:00 [1] | |
| ahr:129 max:144 shoes: Nike Free | ||
| core strength workout 26:30 [2] | |
| max:129 shoes: Nike Free | ||
Wednesday Apr 20 | ||
| indoor bike (hometrainer) 24:35 [3] | |
| shoes: Nike Free | ||
| Today has been a total disaster. I don't even have the energy to write what happened, but even my 1-hour biking + 20 strength workout plans for today got screwed! How frustrating! | ||
Tuesday Apr 19 | ||
| Note | |
| (injured) (sick) (rest day) | ||
| Still resting... but feeling better and my leg is much better. | ||
Monday Apr 18 | ||
| Note | |
| (injured) (sick) (rest day) | ||
| Man, what a bad day when I can click all three of the buttons up top. Oh well. Yeah so the story is, 1. I was a little sick Thursday, and Friday (hence no training) and the weekend races kicked back into swing for me today. 2. I have had a slight pulled hamstring since January, which I always feel when I run fast, its not really pain, but more an uncomfortable stretch. Anyway, on Sunday a vine caught my foot as I was running, and I instinctively jerked my leg forwards in order not to fall on my face, well this pulled (maybe even tore) at exactly the place on my hamstrings that bothers me. Today it was very sore and also very tight...
This is also a rest day, because the World cup races start in 10 days!! I originally wanted to take 3 days off after a "high" volume week, but last week didn't turn out to be a high volume week. But I need the rest anyway. | ||
| C • 6 | ||
Sunday Apr 17 | ||
| running (100% trails/roads) warm up/down 1:00:00 [2] | |
| ahr:155 shoes: O-shoes (VJ Integrators) | ||
| warm up and cool down for National A meet, Kernswald. | ||
| Orienteering race 53:04 [5]4.7 km (11:17 / km) +110m 10:06 / km | |
| ahr:175 max:199 shoes: O-shoes (VJ Integrators) | ||
| Kernwald is an area very similar to Pawtuckaway, expect rougher. But the amount of boulders was very similar to the boulder field area on the Pawtuckaway map. Very technical orienteering through light-dark green underbrush, fallen trees and raspberry vines, plus tall clumpy grass. Yuck!
I had a technically good race, but I couldn't push physically. I lacked the strength in my legs to get through all the crap on the ground. I could tell that I have been sick in the last few days because I just didn't have any kick in me. Lost 10' to the leader, yuck! But was still in the middle of the pack in the results. Now I just want to get healthy and recovered for the World cup events. | ||
Saturday Apr 16 | ||
| running (100% trails/roads) warm up/down 1:00:00 [2] | |
| ahr:142 max:189 shoes: Adidas Supernova Trail | ||
| Warm up was 40' cool down 20' for a Sprint race. | ||
| Orienteering race 16:17 [5]2.7 km (6:02 / km) +90m 5:10 / km | |
| ahr:165 max:195 shoes: Adidas Supernova Trail | ||
| This was the Sprint qualification race for Round 1 of the World cup races for the Swiss team. I would have had a great time for me, but somehow I ran a loope of controls in the wrong order and didn't notice it. What sucks is that my way was harder and a little longer, so my time would have been even a little better had I got in the correct order. What bothers me the most is that I didn't notice it, I mean I ran from # 6 to #9, then 8, 7, 10... but the lines cross eachother at a steep angle. I wasn't the only one who did it. Three of the elite women did it in their races, but they all noticed and then ran back to #7 from #9. But all of them lost about 3' in the process.
Oh well, it was a good training for me, and my speed has improved. Would have been 9th, about... | ||
| C • 1 | ||
Thursday Apr 14 | ||
| Note | |
| (rest day) | ||
| Taking today completly off to try to avoid cold like symptoms coming on. I am certain I'll be fine... just thought it would be best. Plus its good timing for a rest day with the races this weekend. | ||
Wednesday Apr 13 | ||
| running (100% trails/roads) 40:37 [3] | |
| ahr:147 max:168 slept:7.0 shoes: Adi Star | ||
| recovery jog over lunch | ||
| Orienteering 1:03:22 [3]*** | |
| ahr:150 max:172 spiked:9/9c shoes: Adidas Supernova Trail | ||
| I drew a course for Marc on our local map yesterday, and I thought I would do some of it today. He told me yesterday when he got back that parts of it went through some unmaped green, thorns etc. but I thought it couldn't be that bad. Well I was wrong. At one time it was so bad I was stuck to thorns on both arms and legs, and had to use the map to set me free.. it made my per km time quite slow, and made me realitze that spring is really on its way here! | ||
Tuesday Apr 12 | ||
| running (100% trails/roads) warm up/down (+ track drills) 40:00 [2] | |
| ahr:163 slept:9.0 shoes: Asics DSTrainer | ||
| I could finally make it to the Tuesday interval group training. | ||
| running (100% trails/roads) intervals 30:00 [5] | |
| ahr:185 max:193 shoes: Asics DSTrainer | ||
| (5' fast tempo, 1' rest jogging, 1' hard, 3' rest) x 3 = 18' of interval speed, and 12' rest.
It was an interesting workout. I felt better on the last one than the first one. I didn't find it very hard, I could have done more. I guess we had enough rest between the intervals. It went down hill for a bit, but also then up again! | ||
| indoor bike (hometrainer) 25:00 [2] | |
| ahr:121 max:135 shoes: Nike Free | ||
| warm up for strength workout. | ||
| core strength workout 25:00 [3] | |
| max:138 | ||
| the usual, getting back into doing this twice a week. | ||
Monday Apr 11 | ||
| indoor bike (hometrainer) 1:46:35 [3] | |
| ahr:121 max:140 slept:6.0 shoes: Nike Free | ||
| wanted to do a double session, aqua-jogging over lunch and biking in the evening, but there was a class in the pool over lunch, and the guy wouldn't let me run on the edge of the pool out of the way..
so, I did a longer session on the bike when I got home and watched Meet the Fockers (didn't see the last 10' because Marc came home, and I found it a good time to stop..) | ||
Sunday Apr 10 | ||
| running (mixed off/on trail) warm up/down 30:00 [2] | |
| slept:8.0 shoes: O-shoes (VJ Integrators) | ||
| legs felt heavy! | ||
| Orienteering race 43:14 [5]***** 4.6 km (9:24 / km) +220m 7:35 / km | |
| ahr:167 max:189 spiked:11/16c shoes: O-shoes (VJ Integrators) | ||
| Middle distance type race, local event, but almost all the elite runners came. It was similar to Japan in steepness, or so they said. I made 1 BIG mistake that cost me 6-7', so frustrating. Otherwise relatively clean, I am being super picky when i say 11 out of 16 controls. It was more like 15 out of 16 were clean, and the rest are 10-20 seconds of lost time.
Winning time was 31', I think my time could have been more like 36' with out such a beginner type mistake. | ||
| running (mixed off/on trail) (20% off trial) 48:10 [3] | |
| ahr:148 max:170 shoes: Adi Star | ||
| evening jog... legs were dead at first, but got better. found a new nice trail! | ||
Saturday Apr 9 | ||
| running (100% trails/roads) warm up/down (+ 8' track drills) 15:00 [2] | |
| shoes: O-shoes (VJ Integrators) | ||
| Orienteering tempo 49:35 [4]**** 5.1 km (9:43 / km) +100m 8:51 / km | |
| ahr:160 max:186 spiked:10/14c slept:10.0 shoes: O-shoes (VJ Integrators) | ||
| Local "race", I ran without a compass as a concentration training. I was a little off on two controls because I wasn't able to hold my line correctly. On two controls I made small route choice errors. Lost probably 2'30" for the whole course, nothing major. Wasn't able to run fast because my legs were extremly heavy. We got back from the night-O yesterday around 1 am, and I only ate a banana and yougart around 7pm. Afterwards we just went straight to bed and never had a real meal. This morning we made eggs, but didn't really have carbohydrates, both Marc and I had dead legs during our runs... should be more careful:-)
He ran the same course (not race speed) in 39', man he's fast:-) | ||
Friday Apr 8 | ||
| aquajogging 1:05:51 [3] | |
| ahr:124 max:156 slept:8.0 shoes: bare foot | ||
| warm up 20'
6 x 5' strides with 2' rest. cool down 5' | ||
| running (100% trails/roads) warm up/down 10:00 [3] | |
| shoes: O-shoes (VJ Integrators) | ||
| warm-up/down in snow! it was cooooooollllllllldddddddd! | ||
| Orienteering race (Night-O) 59:43 [4]**** 5.1 km (11:43 / km) +200m 9:47 / km | |
| spiked:18/20c shoes: O-shoes (VJ Integrators) | ||
| Very nice woods, steep but interesting. Made two mistakes about 2.5 min total, wasn't pushing 100%, but fast enough to stay warm , since it was SNOWING! blah! | ||
Thursday Apr 7 | ||
| running (100% trails/roads) (inc. 10' track drills) 59:14 [3] | |
| ahr:155 max:176 shoes: Asics 1090 | ||
| running over lunch, finally feel normal again. Did some track drills, trying to get my legs fast and peppy for the World cup races in England. It's gonna be fast terrian... | ||
| indoor bike (hometrainer) 55:38 [2] | |
| ahr:135 max:157 slept:8.0 shoes: Nike Free | ||
| core strength workout 20:00 [1] | |
| shoes: Nike Free | ||
| trying to do this more often again. | ||
Wednesday Apr 6 | ||
| running (100% trails/roads) 15:35 [3] | |
| shoes: Adidas Supernova Trail | ||
| the plan was to do hill repeats... but my body hasn't recovered from yesterday and I couldn't run. I can't believe how bad this migraine knocked me out. oh well... I'll be fine tomorrow. | ||
Tuesday Apr 5 | ||
| Note | |
| (sick) (rest day) | ||
| I arranged with my boss to work from home today, since I go to an interval training over lunch in Bern. Usually I travel back and forth between my work place and Bern over lunch, but this week the cog railway up to my work place is going under repairs, and my 1 hour commute turned into almost 2 hours with the bus option.
Thankfully I was at home today, because I had the worst migraine I think I have ever had! I woke up and during breakfast I realized that my sight from one eye was blurry. I thought for a while it was just because I was tired, but it just got worse and worse. Then suddenly the pain set in, and I was out. Lying in bed in misery. Eventually the pain got so bad that I vomited! I spend the whole day in bed between lying in agony and sleeping. Around 5pm it started to get better, and now I feel half way normal. So much for the interval workout, or even a workout at all... | ||
Monday Apr 4 | ||
| running (100% trails/roads) 47:52 [3] | |
| ahr:151 max:172 slept:8.0 shoes: Asics 1090 | ||
| blisters on both my feet from yesterday, ouchhh! | ||
| indoor bike (hometrainer) 31:57 [2] | |
| ahr:139 max:144 shoes: Nike Free | ||
| watching 24, | ||
Sunday Apr 3 | ||
| Event: Dachsener OL | ||
| Orienteering race (Sprint in town) 22:46 [5]* 2.5 km (9:06 / km) | |
| ahr:181 max:192 spiked:17/20c | ||
| Dorf-O (Sprint in town). This was an option at the National A event today, and I really like sprints so I took part before my race. I didn't warm up for it, just ran, also didn't run 100% because I still had 11km ahead of me. Funny thing is, I WON! But don't get too excited there were only 4 women, and none of them were Elite runners (every one was concentrating on their race I suppose, but for me it was a good training). I won 100sFr. though, cool huh:-) | ||
| running (mixed off/on trail) warm up/down 30:00 [3] | |
| shoes: O-shoes (VJ Integrators) | ||
| Orienteering race 1:13:04 [5]***** 11 km (6:39 / km) +135m 6:16 / km | |
| ahr:175 max:199 spiked:17/18c shoes: O-shoes (VJ Integrators) | ||
| I had a great run!!! I had a good concept the whole race and was very concentrated. Physically I pushed to the limit, which when I was finnished made me realize how much the whole thing hurt! But a good hurt!
Check out results at www.solv.ch under 2. Nat. OL Dachsener. I got 3rd in the Elite category ahead of some swiss team members!! Really a great day for me! | ||
| C • Yay!!! 8 | ||
Saturday Apr 2 | ||
| running (mixed off/on trail) (10% through the woods) 32:18 [3] | |
| ahr:145 max:173 shoes: Asics DSTrainer | ||
| a beautiful evening for a jog. trying to get myself mentally prepared for tomorrow's race! | ||
Friday Apr 1 | ||
| Event: Flying Pig IX (US Team Trials) | ||
| aquajogging 50:00 [1] | |
| ahr:132 max:160 slept:8.5 shoes: bare foot | ||
| I'm trying to recover from last week... so it was time to get in the water.
Did "strides" or intervals just to help the time go by, and to raise my HR a little. 12 x 2' strides in 6' blocks. | ||