Friday Jun 30 |
 | running (morning run) 38:28 [4]+500m | |
| ahr:155 max:176 shoes: Saucony aura LX |
| Ran up to Magglingen from Biel this morning and had breakfast on the balcony of the Bellavista. Really nice start to my day! |
| running 32:06 [2] | |
| ahr:160 max:175 shoes: Saucony aura LX |
| A short quick jog over lunch with a friend from work. |
| strength 13:17 [2] | |
| ahr:121 max:144 shoes: Saucony aura LX |
| The usual plus some new exercises the Christine showed me! |
Thursday Jun 29 |
| indoor bike (hometrainer) warm up/down 23:33 [2] | |
| ahr:122 max:143 |
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| strength 18:00 [3] | |
| ahr:115 max:138 |
| the usual |
| Orienteering 1:17:09 [3]*** | |
| ahr:150 max:177 shoes: Inov-8 Mudrock 280 |
| A training in our home woods Schüpberg. Half way through I was having trouble with keeping my direction and concentrating, so I put my compass in my pocket and that helped a lot. Orienteering without a compass really forces me to concentrate and I have no problem keeping a clean direction without one. |
| stretching 10:00 [1] | |
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Wednesday Jun 28 |
| running 51:52 [2] | |
| ahr:147 max:172 shoes: Mizuno |
| I had problems getting myself out the door, but once I did I was happy I went.
My back as well as my shin seems to have healed well the last two weeks. That makes me very happy:-)))
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Tuesday Jun 27 |
| Note | |
| (rest day) |
| I got a massage today! |
Monday Jun 26 |
| running warm up/down 58:30 [2] | |
| shoes: Saucony aura LX |
| Fränä came to Schüpfen today and we did our strength/plyometrics here instead of in Kirchberg. |
| strength (plyometrics) 20:00 [3] | |
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| 4 x stide jump + sprint
3 x double jump + sprint
2 x one-legged jumps + sprint
2 x toe's up jump + sprint |
| strength (core strength) 15:00 [2] | |
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| the usual core strength stuff. |
| stretching 10:00 [1] | |
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Sunday Jun 25 |
| running warm up/down 50:00 [2] | |
| ahr:149 max:180 slept:5.0 shoes: VJ Integrators (red/black) |
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| Orienteering race (relay) 42:07 [5]**** 6.1 km (6:54 / km) +110m 6:20 / km | |
| ahr:189 max:199 spiked:12/14c shoes: VJ Integrators (red/black) |
| 5er Staffel
2nd leg! Baptiste came back as 1st and I went off into the woods just trying to see how long I could stay ahead of the Swiss elite women who were all chasing me. Ines and Caro caught me about 15' into the race. I was with these two through the spectator control. Lea and Brigitte had caught us by then too and in the last loop I was holding on until I made a 2' mistake on the second to last control! Ahh!
Oh well, it was a good race and a good feeling anyway! Fun to run through the woods at full speed.
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Saturday Jun 24 |
| Note | |
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| Life is good ! |
| running 1:00:44 [2] | |
| ahr:145 max:165 shoes: Asics 1090 |
| felt good! |
| strength 22:45 [3] | |
| max:135 |
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Friday Jun 23 |
| running warm up/down 31:33 [2]+175m | |
| ahr:158 shoes: Saucony aura LX |
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| running intervals 36:59 [5]+453m | |
| ahr:183 max:191 shoes: Saucony aura LX |
| I took the cog from Magglingen down to Biel and then did intervals on my way back up. The idea was that this way I didn't have to run back down between intervals as downhill running is what bugs my back. I did end up having to run back down a little in between intervals, because I would have been at the top to early otherwise.
Intervals: 6 x 4' hard with about 2' rest. The last interval was 5'26" because I wanted to run until I was at the top.
Total climb for the workout was 628 meters! (I wore an altimeter watch) |
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| C • Wow! 2 |
| stretching 10:00 [1] | |
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Thursday Jun 22 |
| indoor bike (hometrainer) 22:21 [2] | |
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| strength 27:35 [3] | |
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| 2 rounds of the usual including the physio exercises. My back is making progress again. |
| stretching 10:00 [1] | |
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Wednesday Jun 21 |
| running warm up/down 26:00 [2] | |
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| strength warm up/down 8:00 [3] | |
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| physio exercise before the race. |
| Orienteering tempo 49:39 [4]**** 5.7 km (8:43 / km) +230m 7:15 / km | |
| ahr:176 max:195 spiked:18/20c shoes: VJ Integrators (red/black) |
| Good technical training. Did the race with out a compass. Minimal time lost, once 40" and once 30". I went slow on the steep downhills because of my back. |
Tuesday Jun 20 |
| indoor bike (hometrainer) 20:00 [1] | |
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| strength 18:00 [2] | |
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| Core exercises (physio exercises) |
| stretching 5:00 [1] | |
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Monday Jun 19 |
| indoor bike (hometrainer) 44:58 [1] | |
| ahr:124 max:133 shoes: Nike Free |
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| running warm up/down 31:42 [2] | |
| shoes: Asics DS Trainer |
| with Fränä and Sabi
(no back pain while running) |
| strength 50:00 [3] | |
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| Rumpf und Fuß Gymnastik |
Sunday Jun 18 |
| running warm up/down 40:00 [3] | |
| shoes: VJ Integrators (red/black) |
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| Orienteering race 1:22:19 [5]***** | |
| spiked:14/17c shoes: VJ Integrators (red/black) |
| Fürstenwald |
Saturday Jun 17 |
| running warm up/down 45:00 [2] | |
| ahr:149 max:177 shoes: VJ Integrators (red/black) |
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| Orienteering race 1:16:53 [5]***** | |
| spiked:13/15c |
| Crest'Aulta Bonaduz |
Thursday Jun 15 |
| running 27:23 [1] | |
| shoes: Asics DS Trainer |
| just getting the blood flowing... |
| running warm up/down 42:22 [2]* | |
| ahr:155 max:173 |
| Cool down involved picking up some controls. |
| Orienteering (Sprint) 21:41 [5]* 2.9 km (7:29 / km) +70m 6:40 / km | |
| ahr:187 max:197 spiked:16/17c shoes: Asics DS Trainer |
| Sprint training in Burgdorf put on for the A-team. Miguel set the courses and we even had SI for the race. Pretty amazing for a group of 8 orienteers getting together for a training on a random occasion. Nice to have pasta afterwards and watch the Swedes *finally* make a goal!
I had a solid race, didn't push over my limit though and I learned two very valuable lessons though.
Lesson 1: Learn to read clue descriptions better! I lost 1' on control 9 because I just didn't see it. They used mini controls, and this control placement was in an overpass, with no stands for the controls, only the poll to place the control, the control was lending against the wall in a dark corner. I spiked the control circle, but when I didn't see the control, I therefore thought that I was wrong, ran out and checked at the top of the stairs, and ran to check around the corner. Looked at the clue description and realized that I didn't know what that meant exactly... which made it harder to determine if I was in the right place. (I need to study clue description definitions, could be helpful for sprints). When I went back to the control spot I saw the control Doff! Oh well.
Lesson 2: ALWAYS check your codes! Miguel put some extra controls out on the course. On one instance I read the placement of the control in advance. The control was on the far side of a bridge in the corner of the bush. This was one of those controls where the circle placement has several options on to where the control could be, for or example on top or below the bridge, or one side of a wall or the other. Anyway, I had looked at the clue description and I knew I would come around the corner and go over the little bridge to the other side of the green bush. But when I came around the corner there was a control on the near side of the bridge in the corner. I thought, humm that's weird, but okay, punched it and kept going. I didn't check the code (because I didn't think of the possibility that he put more controls out than our controls in the race). I was however checking the codes on probably all the others give or take 2 controls. So technically I miss-punched and was disqualified. In an international or national race you wouldn't be allowed to put to controls so close to each other and on the same object. But the lesson was certainly learned anyway!.
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| C • 2004 Clue Descriptions 1 |
Wednesday Jun 14 |
| running warm up/down 26:00 [2] | |
| ahr:159 |
| Warm up and cool down for a local evening O race. |
| Orienteering tempo 32:25 [4]** 4.3 km (7:32 / km) +120m 6:37 / km | |
| ahr:180 max:194 spiked:5/7c shoes: VJ Integrators (red/black) |
| This was essentially a long Sprint training. The woods are pretty green, so most often it made the most sense to go around on a trail. It was fun, but certainly not that O feeling of flying through the woods, more like a complicated cross country race where you had to find your own way.
I ran the first 15 minutes hard and then slowed to a tempo pace for the rest. |
Tuesday Jun 13 |
| running 40:00 [2] | |
| ahr:150 max:172 shoes: Asics DS Trainer |
| Running after work, but before the Swiss France game. Zzzzzz... but at least they didn't loose. |
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| C • not a fan? 3 |
| strength 10:00 [2] | |
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Sunday Jun 11 |
| indoor bike (hometrainer) 45:38 [1] | |
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Saturday Jun 10 |
| Orienteering 52:56 [3]***** | |
| ahr:158 max:182 shoes: VJ Integrators (red/black) |
| O-training on the Chaumont while Marc was running the Cressier-Chaumont road race. Goal of the training was solid attackpoints! |
| running 15:01 [2] | |
| shoes: Asics DS Trainer |
| Running with Marc during his cool down. |
Friday Jun 9 |
| running warm up/down 52:26 [2] | |
| ahr:155 max:175 shoes: Asics DS Trainer |
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| running intervals 20:09 [4] | |
| ahr:183 max:195 shoes: Asics DS Trainer |
| 5 x 400m (rest was jogging 200m)
Times were: 81, 85, 85, 87, 85
3 x 200m (rest 100m)
Times were: 44, 40, 40
Man I am sure not a sprinter, I was shocked that I couldn't run under 40 seconds for 200 meter. yuck. But I also don't think 200 meter sprint times will be a strong deciding factor in orienteering, so I guess I can give myself a break. (It may however influence the finish shoot run in...)
It was tough to go to the track, I just don't enjoy running on a track and especially not doing a workout alone.
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| C • track workouts alone 3 |
| stretching 10:00 [1] | |
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Thursday Jun 8 |
| indoor bike (hometrainer) 44:38 [1] | |
| ahr:125 shoes: Nike Free |
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| strength 31:52 [3] | |
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| stretching 10:00 [1] | |
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Wednesday Jun 7 |
| running warm up/down 56:18 [2] | |
| ahr:154 max:170 shoes: Adi Star (white) |
| I heard a Swiss Kookoo clock bird in the forest today:-) |
| running intervals 30:00 [5] | |
| ahr:180 max:193 shoes: Adi Star (white) |
| 5x4min with 2min rest. The intervals were 1.15km long (measured it on an O map when I got home) |
| stretching 5:00 [1] | |
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Tuesday Jun 6 |
| running 1:08:45 [2] | |
| ahr:150 max:172 shoes: Saucony aura LX |
| Along the side of the ridge towards Munchenbuchsee, slowly gaining elevation until on top at the end of the ridgeline. Then back on the plateau until Schüpberg and back down to Schüpfen. Really nice run! |
Monday Jun 5 |
| running (morning jog) 28:19 [2] | |
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| 10 x 10" sprints during my run to wake up a bit. |
| indoor bike (hometrainer) 1:27:43 [2] | |
| ahr:122 max:132 shoes: Nike Free |
| light running day! |
| strength 32:21 [3] | |
| shoes: Nike Free |
| getting back into doing this regularly. Wyatt is right, strength training is very important to keep old injuries in check.
Did a good round of the usual, including legs. |
| stretching 10:00 [1] | |
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| C • training 5 |
Sunday Jun 4 |
| running warm up/down 32:48 [2] | |
| ahr:138 max:167 shoes: O-shoes (VJ Integrators) |
| ...and the fun continued at 8am after getting to bed at 1am. |
| Orienteering race 43:16 [5]**** 4.4 km (9:50 / km) +290m 7:24 / km | |
| ahr:179 max:192 spiked:10/12c shoes: O-shoes (VJ Integrators) |
| I ran on both OLG Bern relay teams, this time on the 4th leg. The relay starts again at 6am+ the time for the first 2 legs. Our team started around 7:55am, and I started close to 9am on the 4th leg. This felt really early (although its not really, but with the night-O only 8 hours earlier it felt tough) and I was tired from the beginning. The orienteering went well, but I was physically dead tired. I could not push at all, and I was slow on the hills. :-( My body has been strange the last few days, and I am starting to think that I am fighting something, although I do not feel any cold symptoms. I am just not recovering well.
After the race I went back to my tent and slept for 2.5 hours missing the rest of the relay, including Marc's good race on the last (7th) leg! ooops:-/ You can read Marcs story on www.samaonews.blogspot.com
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Saturday Jun 3 |
| Orienteering 51:25 [2]**** | |
| ahr:152 max:185 shoes: O-shoes (VJ Integrators) |
| Marc and I wanted to go to a map in the Wallis before going to the Pfist-staffel (big Relay event). We went to Thyon where we had a national A meet in 2004. It was steeeeeep, but really nice running.
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| strength 10:45 [2] | |
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| Stomach and back exercises after orienteering in a parking lot in Thyon on a Therma Rest, I got some strange looks. |
| running warm up/down 24:00 [2] | |
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| This was basically all warm up. I spend about 4 minutes jogging around after the race, but it was almost 11:30pm, I wanted to go to bed!!! |
| Orienteering race (Night-O) 41:00 [5]**** 4.3 km (9:32 / km) +300m 7:04 / km | |
| spiked:10/13c shoes: O-shoes (VJ Integrators) |
| The 2nd Leg of the Pfingst-Staffel. The relay starts at 9pm and the first leg took about 1h40min. I haven't done Night-O since the end of March, but it went really well and I felt good physically. I did make one major mistake though... the women (also M55+ or M16) can cut the course short, indicated by a dotted line cutting several controls from the course. Well... I forgot (didn't think about it in my run) and didnt do the first cut off. This means I did about 800 meters too much, and my time *should* have been about 6 minutes faster...ahhh! Too bad for our team, but I was happy with my run anyway. My apologies to OLG Bern! |
Friday Jun 2 |
| Note | |
| (rest day) |
| A second rest day??? Not exactly what I wanted but I haven't slept enough the last two nights and I feel really empty and tired. Going for a jog could have been possible, but now it's already 9pm... I guess it can't always go optimally. |
Thursday Jun 1 |
| Note | |
| (rest day) |
| I was forced to take a day off because of a work commitment. We had a company field trip and I had to leave my home at 6:20am and got back at 10pm. I guess there was time over lunch, since lunch wasn't organized all together, but I didn't realize it would be ok for me to go running during that time. I guess I should have known since I work for the Federal Institute for Sport. |
| Note | |
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| May Stats
2006 (2005)
Total 34:26 (40:13)
Running 15:20 (17:09)
O-ing 6:11 (13:35)
Strength 4:01 (2:29)
Bike 6:08 (5:30)
Year total 205:07
I am happy with how the month of May turned out considering that I spend the first 7 days in May injured and I didn't train at all. I didn't even do alternative training, and I think this was key to healing the injury, as well as, being able to train at full force again now. I really took the time off that the injury needed. I think that often it's a mistake to try to continue with alternative training during an injury. Sometimes rest helps a whole lot. Anyway, so considering, I came out well at the end of the month. Orienteering hours are way down compared to last year's May, but last year I ran the first round of the world cup and took a long weekend for orienteering training just afterwards as well. Travelling to the US (although fun and good to see everyone) really limited my options for quality training here in Switzerland before and afterwards. Not only did I have to work a little more before and afterwards than usual, travelling, jet lag, and just "being away from home" all take time and energy. Anyway, I am happy with how the month turned out. I am healthy, I qualified for WOC, and I feel like I am back in shape again.
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