Thursday Jun 30 |
 | aquajogging 58:16 [3] | |
| ahr:110 max:149 |
| just running with some different stides in there to stay warm. I feel my legs from yesterdays intervals, I'm telling you, if you do it right, running in the water is a good workout! |
| Unspecified (strength) 6:00 [1] | |
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| foot, ankle and calf stength exercises. |
| Mt. Biking intervals (hill repeats) 1:03:49 [4] | |
| ahr:146 max:186 |
| Biking at home, did a 20' warm up, then 2 x 8' (steep hill + gradual hill) and 3 x 3' (gradual hill). Man was this tough! I though that the last 3 were worse than doing the steep hill, just because I could really push (in the steep stuff I don't have enough power, it just about getting up) and my legs were burning (full of lactic acid) and didn't recover so each one got harder. Rushed home to go on a date! w Marc of course (his WOC selection races are this weekend, cross your fingers).
June Training hours = 37:31
4 rest days
Year total = 226:04 |
Wednesday Jun 29 |
| aquajogging (w intervals) 47:07 [3] | |
| ahr:128 max:173 |
| Did 10 x 1 length of the pool with different strides hard. Gave myself about 30" rest in between. Got my heart rate up astonishingly high for being in the pool. |
| core strength workout 15:23 [2] | |
| ahr:106 max:141 |
| sit-ups, side-ups, bench holds, back exercises. |
| indoor bike (hometrainer) 52:14 [3] | |
| ahr:125 max:134 shoes: Nike Free |
| watching Friends during a wicked thunder storm. |
Tuesday Jun 28 |
| running (100% trails/roads) 46:13 [3] | |
| ahr:157 max:176 slept:8.0 shoes: Asic Nimbus |
| running over lunch at work, man is it humid here! At least its good training for Japan, temp. today was over 30° (predicted 35° below us in Biel) |
Monday Jun 27 |
| running (100% trails/roads) 24:31 [1] | |
| ahr:121 shoes: Asic Nimbus |
| jogging around Schüpfen with Marc in a total state of jet-lag. heel hurting again. |
Sunday Jun 26 |
| running (100% trails/roads) 48:50 [2] | |
| ahr:137 shoes: Asics DSTrainer |
| Got up at 5 am to go running before heading to the airport to travel back to Switzerland. It was so nice to run in cool temperatures. Didn't see a soul! |
Saturday Jun 25 |
| running (100% trails/roads) 46:45 [3] | |
| ahr:164 max:183 shoes: Asic Nimbus |
| running in the same park as yesterday, but alone this time, I guess I have worn everyone out:-/ oopps! Anyway, going home tomorrow, I will miss the colorado sun, but I am happy to do some orienteering again. |
Friday Jun 24 |
| running (100% trails/roads) intervals (+ tempo) 1:16:36 [5]10.0 mi (7:40 / mi) | |
| ahr:180 max:195 shoes: Asic Nimbus |
| I did 10 x 1' all out with 1' rest, and then on the way home I did a 20' tempo run. Pretty tough in the heat and direct sun (no trees in this park).
My dad road the Mt. Bike while I was running, which was fun to have him along, but I was pushing a little harder than normal. |
Thursday Jun 23 |
| hiking hills (Mt. Climbing) 3:00:00 [4]13 km (13:51 / km) +950m 10:08 / km | |
| ahr:139 max:160 |
| Climbing Mt. Grays with my dad and brother. We got up at 4am to drive to the trail head (my family is crazy). The whole trip took 5 1/2 hours, but we had some rests in there, lunch break, time to take pictures of Mt. goats, etc. I felt strong hiking up, even at 14,000 feet! |
Wednesday Jun 22 |
| running (100% trails/roads) long 2:10:07 [4]16.5 km (7:53 / km) +600m 6:40 / km | |
| ahr:155 max:200 shoes: Adidas Gazelle |
| I was running while my dad and my brother Mt. Biked a very steep (short) loope in Lory State Park near Fort Collins. It was a lot of fun, because I could keep up running when it was steep. I know it looks like we were wicked slow, but I didn't get the feeling we were THAT slow, I guess the small trails made a big difference... oh well. |
Tuesday Jun 21 |
| cycling 25:00 [1] | |
| ahr:124 |
| riding from my brothers place to a park to run. |
| running (100% trails/roads) 42:56 [3] | |
| ahr:165 max:184 shoes: Asic Nimbus |
| Running in a beautiful park (Pine Ridge) in the praries with my bro. poor guy! |
Monday Jun 20 |
| running (100% trails/roads) 55:26 [3] | |
| ahr:165 max:192 shoes: Adidas Gazelle |
| Running w my brother and Carson in Garden of the Gods, I could really feel the altitude, and I pushed up one hill and my heart rate got up to 192!! yikes! |
Sunday Jun 19 |
| running (100% trails/roads) 32:37 [3] | |
| ahr:150 max:167 shoes: Adidas Gazelle |
| running before the wedding at 6 am, just couldn't not do it! |
Friday Jun 17 |
| running (mixed off/on trail) (90% off trail) 1:06:19 [4] | |
| ahr:159 max:184 shoes: Adidas Gazelle |
| this was so much fun! I had enough of the dirt road near Bonnie's house, so I just went on the ridge behind the house, jumping over rocks and avoiding cactus, I am surprized I didn't kick one, glad I didn't too!! |
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| C • 2 |
Thursday Jun 16 |
| running (100% trails/roads) 42:21 [3] | |
| ahr:157 max:189 shoes: Adidas Gazelle |
| feeling better today, heel still hurting... nice to be in Colorado! Wedding is on Sunday, should get some more running in by then. |
| core strength workout 17:00 [3] | |
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| sit ups, side ups, bench holds, etc. |
Tuesday Jun 14 |
| running (100% trails/roads) 39:46 [3] | |
| ahr:152 max:174 |
| running at my friends ranch in Wyoming, I am here for her wedding. I felt the altitude and jet lag BIG time. Something is wrong with my heal too, yikes! |
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| C • 1 |
Sunday Jun 12 |
| running (100% trails/roads) warm up/down 30:00 [2] | |
| shoes: Asics DSTrainer |
| Warming up 15' for the Women's 10km race.
Cooling down 15' |
| running (100% trails/roads) race (road race) 40:35 [5]10 km (4:04 / km) vdot: 51.1 | |
| ahr:185 max:198 shoes: Asics DSTrainer |
| Women's 10km race in bern.
I ended up being in the second wave for some reason, even though the time I signed up with would have been fast enough for the first wave. It ended up to be so much fun, because I won the second wave!!! I have never experienced something like this, the leader car driving in front of me, announcing my name and who I was around every corner to the next group of spectators!! Really exciting!
I wanted to run under 40', but I am happy with my time. I was 9th in my age category, and 24th overall, which means I would have been in the front group of the first wave. Probably would have run a bit faster with women around me, instead I had to push myself, although I wasn't in the lead the whole race, so I did have the motivation of catching the girl ahead of me to keep me going, catching her was fun to do! She had no chance after I passed her:-)
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| C • 5 |
Friday Jun 10 |
| running (100% trails/roads) 58:07 [4]11.5 km (5:03 / km) +300m 4:28 / km | |
| ahr:168 max:185 shoes: Adi Star (white) |
| ran the "long" marked loope with Thomas, it was nice to talk with someone while training. I did think we going a little faster than I would normally go, but I was suprized that it was a best time for that loop by 4 minutes! |
| indoor bike (hometrainer) 50:41 [2] | |
| ahr:120 max:137 shoes: Nike Free |
| one episode of 24, home alone because marc went to Finland for the military O world champs! Cheer for him on Sunday (middle) Tuesday (long) and Wednesday (relay). he will also be at Jukola running last leg for VeVe (Finnish club) |
| core strength workout 33:52 [3] | |
| ahr:100 max:146 shoes: Nike Free |
| the usual, only did two sets for the legs, because I am racing a 10k on Sunday, what to be somewhat fresh! |
| Note | |
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| wahoo!! I broke 200 hours for the year 6 training hours ago! A little less than 1/2 year point too! On target for over 400 hours this year! My goal is 400! |
Thursday Jun 9 |
| running (100% trails/roads) 40:32 [1] | |
| ahr:140 max:167 shoes: Asics DSTrainer |
| recovery run, my body is tired! |
Wednesday Jun 8 |
| running (100% trails/roads) warm up/down 20:00 [3] | |
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| Orienteering tempo 1:15:22 [5]**** 7.8 km (9:40 / km) +200m 8:34 / km | |
| ahr:171 max:194 spiked:16/18c shoes: O-shoes (VJ Integrators) |
| My O is just lacking some concentration. 2 big mistakes...
My boss caught up with me, and I tried as hard as I could to say with him and then made a biggish mistake, I'm certainly going to hear about it today at work:-/
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Tuesday Jun 7 |
| running (100% trails/roads) warm up/down 51:00 [3] | |
| ahr:151 slept:8.0 shoes: Adi Star (white) |
| 30' warm up including track drills
21' cool down, just jogging back to my building. |
| running (100% trails/roads) intervals 30:00 [5] | |
| ahr:182 max:196 shoes: Adi Star (white) |
| 4 x 1000m w full recovery.
3:40
3:33
3:39
3:38
2 x 400m w full recovery
1:26
1:26
I was so afraid of this workout. I haven't done intervals on the track in a while, and I also have very little idea how "fast" I am. I was terrified that I wouldn't be able to run under 4' per km, what I felt would be a respectable time. After the first interval I had a big smile on my face. Then for the second interval I was afraid that I would be much slower, because I went too fast on the first one, so I pushed hard. Ended up faster... in the last two I just wanted to maintain, especially because I could feel that my legs were filling with lactate acid.
The two 400 meter intervals hurt! I really could feel I was trashed at this point. Happy to run them both in the same time, eventhough its not particulary fast. I am certainly not a sprinter, and I think track and field athletes are nuts, tough, but nuts.
My stomach was an issue, thought I might thrown up on the last two km's. My 10am snack was a little to heavy.oh well. |
Monday Jun 6 |
| running (100% trails/roads) 46:32 [3] | |
| ahr:141 max:164 slept:7.5 |
| the usual round at work. didn't feel particularly fast, and the time was a little slower than usual. my heart rate was way low... |
| indoor bike (hometrainer) 42:38 [3] | |
| ahr:125 max:134 shoes: Nike Free |
| extensive endurance before strength. |
| core strength workout 46:18 [4] | |
| ahr:100 max:138 shoes: Nike Free |
| I did three whole rounds of all the exercises I should always do. Most often I don't have time to do it all. My body was shaking after this workout, man it was tough! |
Sunday Jun 5 |
| running (100% trails/roads) warm up/down 33:00 [2] | |
| slept:7.5 shoes: Adidas Gazelle |
| Warm up and cool down for the Sprint quali. |
| Orienteering race 21:05 [5]* 2.27 km (9:17 / km) +85m 7:49 / km | |
| ahr:175 max:189 spiked:11/14c shoes: Adidas Gazelle |
| Sprint quali for the Biofarm Cup sprint. I had an awful race. My head couldn't get into the map for the first 5 controls, and I kept getting lucky and finding the controls without delay (splits are good but feeling was bad), then I thought I was slowly starting to roll into the race, but instead I was making a HUGE mistake. I basically made a parallel error and couldn't figure it out for way too long and lost 5'. Really frustrated with myself. Luckily there were not enough of us to split up into an A and B final, so I could still run the A final. It was hard to toughen up for the second race, I felt deflated. |
| running (100% trails/roads) warm up/down 41:00 [2] | |
| shoes: Adidas Gazelle |
| warm up 26' for Sprint final
cool down 15' |
| Orienteering race 15:00 [5]* 2.27 km (6:36 / km) +75m 5:40 / km | |
| ahr:183 max:194 spiked:10/11c shoes: Adidas Gazelle |
| The final went much much better, but I still lost 40" on one control, exactly in the same place where I made the mistake on the quali. I guess I don't learn quickly:-/ I lost 2'15" on the leader, Lea Müller. My splits look good, on the "route choice leg" I had a top split (a few seconds slower than best), but I loose time in the complicated stuff. Overall the day wasn't very successful, I am disappointed with my O. |
Saturday Jun 4 |
| running (100% trails/roads) 35:00 [3] | |
| ahr:135 max:154 |
| running before breakfast! This afternoon we are running a road race, I am looking forward to it!
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| running (100% trails/roads) warm up/down 40:00 [2] | |
| shoes: Asics DSTrainer |
| warm up = 15'
cool down = 25' |
| running (100% trails/roads) race (uphill) 1:09:50 [5]13 km (5:22 / km) +744m 4:11 / km | |
| ahr:178 max:191 shoes: Asics DSTrainer |
| The Cressier-Chaumont race. 744 meters of climb!! But really a very very nice race. I was 5 minutes faster than in '03!!! And then I was 3rd in my age category and 5th overall. I don't know what place I was this year, we left before the prize giving ceremony. Marc was 3rd overall with a time of 54:15, 3 minutes faster than in '03! Nice for both of us to see we are getting stronger and faster:-)
www.cressier-chaumont.ch |
Friday Jun 3 |
| running (100% trails/roads) (morning run) 21:31 [3] | |
| ahr:139 max:158 shoes: Adi Star (white) |
| marc dragged me out of bed at 6 am, because I said last night I wanted to do this run before breakfast. I will be more careful what I say:-) |
| aquajogging 43:48 [1] | |
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| a "recovery" workout. did a few stride, but more to stay warm in the water, than for a specific training purpose. |
Thursday Jun 2 |
| cycling 46:02 [4]+200m | |
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| 6:30 am out of the house, riding to work! |
| running (mixed off/on trail) hills (50% off trail) 38:14 [4]+500m | |
| ahr:161 max:177 shoes: Asics 1090 |
| After arriving in Biel with my bike, I ran up to work in Magglingen. Certainly a record time up for me, especially because it included running over to the cog station (on top) to pick up my back pack (which they so kindly too up for me) which adds maybe 2 minutes to the time:-) I felt great, legs weren't really burning at all. Most of the way up is a vertical climb, a few sections do some switch backs but not a lot, plus my way also cuts through the woods a few times to make it more vertical. Really a lot of fun! |
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| C • Commute 2 |
| cycling 55:55 [4] | |
| max:178 |
| It is slightly more uphill on the way home, which plus a head wind and sooooooooooo much traffic made the ride longer. I did 2 x 10' hard and man did this hurt. My legs filled with lactate acid, and it reminded me how much road bike racing hurt. ouch! |
Wednesday Jun 1 |
| running (100% trails/roads) 46:02 [3] | |
| ahr:144 max:168 shoes: Asics DSTrainer |
| For some reason, every workout that I have planned this week has some how turned out to "have" to be something else. Today I wanted to do an interval workout in the water (yes, I know how lame), but the pool was only open for the first half of lunch, and I got out of work too late to go. So I went running. Didn't do intervals because of my hamstring though. I just got my orthopedic inserts adjusted this morning, and I will get new ones next week, so hopefully that, plus the physical therapy, will help this damm problem go away! |
| running (mixed off/on trail) (90% through woods) 1:02:32 [3]*** | |
| ahr:146 max:174 |
| ran through the woods at home with the O map and a new compass. It has a magnifier on it, and I am trying to get used to using it. I think it could be a good tool, but its hard to adjust to it. Haven't decided if I like it yet. It was soooooooooooo nice to run through the woods again. I haven't orienteered in over a week and I was in deficit!! |
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| C • 2 |