Training Archive: szurcherIn the 30 days ending 2006-09-30:
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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 Sep 30 | ||
| running 20:53 [1] | |
| shoes: Asic Nimbus | ||
| Morning jog with Viktoria | ||
| C • have another good race today! 2 | ||
| running warm up/down 35:00 [2] | |
| shoes: Asics DS Trainer | ||
| Warm up and cool down for the Postfinance Sprint. | ||
| Orienteering race 18:54 [5]** 3 km (6:18 / km) +75m 5:36 / km | |
| spiked:21/22c shoes: Asics DS Trainer | ||
| Postfinance Sprint
A good beginning, but then a pretty weak ending. I read a control code wrong and got confused, standing at the control trying to figure out what went wrong for 30 seconds. Some route choices are also questionable, but I don't know if I lost time or not. I could have probably been about 45 seconds to one minute faster with a perfect race. | ||
Friday Sep 29 | ||
| running 27:52 [2] | |
| shoes: Asics 1090 | ||
| Morning jog after a nice looooong night of sleep:-)
Today is the quali for the Postfinance Sprint! Viktoria B. is here at our place and we will be heading to the race soon! Wish us luck! | ||
| C • Good Luck! 6 | ||
| Orienteering race 48:03 [5]**** 4.9 km (9:48 / km) +220m 8:00 / km | |
| ahr:186 max:195 spiked:19/20c | ||
| Postfinance Sprint Qualifier race
14th/24 This was a good race for me. The terrain was awesome, really steep, but mossy open forests. I felt like I could stay in really good contact with the map and didn't have any laps of concentration. I didn't make any mistakes to speak of, although in the begginning I was slow, not sure why, but then my speed improved with the race. I have a bunch of top 10 splits. Not bad! Tomorrow is the final in Bern, I am looking forward to it! Results from today here: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... | ||
| C • congrats on your race! 1 | ||
| Orienteering warm up/down 35:00 [1] | |
| warm up on the warm up map provided, I love when we get a warm up map! | ||
| running warm up/down 20:00 [1] | |
| cool down | ||
Wednesday Sep 27 | ||
| indoor bike (hometrainer) 44:46 [2] | |
| recovery day | ||
| strength 5:00 [2] | |
| core strength | ||
Tuesday Sep 26 | ||
| running warm up/down 42:00 [2] | |
| ahr:146 | ||
| I felt yucky from the get go! I had a side stitch after about 5 minutes, a head ache, and heavy legs. I wasn't sure if I could do the intervals. I am also not sure why I felt so crappy. Maybe because I was teaching all morning and never had any water and was standing the whole time... maybe just random. | ||
| running intervals 23:00 [4] | |
| ahr:176 max:189 shoes: Asics 1090 | ||
| 4 x 1000 meters with 200 meters rest. (wet track again)
The first one felt really hard, especially since I wasn't feeling that great on the warm up. The second one I felt like crap and wanted to give up afterwards, but I told myself I had to do at least 3. On the third one I turned up the positive self talk and told myself I was doing well about every other breath. After about 600 meters I even started to feel pretty good. During the last one I told myself I would be disappointed if it was the slowest split so I gave it my all. I was happy to have done 4, but not that happy with the times. Wish I could have felt a little better. Times were: 3:42.6 3:48.4 3:48.3 3:43.2 | ||
| Note | |
| In June 2005 I ran 4 x 1000meters at 3:40, 3:33, 3:39, 3:38 !! I can hardly believe that I was 10 seconds slower today. I sure didn't feel good, and the track was wet, but it still feels like a huge difference. Especially since I feel like I am a little faster than I was a year ago, maybe not. | ||
Monday Sep 25 | ||
| running 25:17 [1] | |
| evening jog with marc | ||
Sunday Sep 24 | ||
| running warm up/down 48:18 [2] | |
| shoes: VJ Integrators (red/black)#2 | ||
| Warm up and cool down for O race. | ||
| Orienteering race 55:08 [5]**** 6 km (9:11 / km) +335m 7:11 / km | |
| spiked:14/15c shoes: VJ Integrators (red/black)#2 | ||
| Herzogenbuchsee OL (regional race)
I had a very good run technically (in the control circle), but lost some time on a route choice (+3' yikes!) and wasn't able to push to my fastest speed. I had a lot of fun and enjoyed the open woods and the steep hills. | ||
Saturday Sep 23 | ||
| running 48:59 [1] | |
| shoes: Asics 1090 | ||
| Feeling better again. | ||
| strength 32:23 [2] | |
| stretching 5:00 [1] | |
Friday Sep 22 | ||
| Note | |
| (sick) (rest day) | ||
| Need to take a rest day because of my head cold. Slept a bunch and I think that helped a lot! | ||
Thursday Sep 21 | ||
| running warm up/down 1:17:00 [3] | |
| shoes: Saucony aura LX | ||
| Oeschinen See
What a beautiful day! Warm up for the O training 24' Cool down from last control back to our bags 10' Running around to the lake with Marc 25' Running down to our car because the chair lift was closed 18' | ||
| Orienteering race 50:28 [5]***** 4.7 km (10:44 / km) +195m 8:54 / km | |
| spiked:14/16c shoes: VJ Integrators (red/black)#2 | ||
| Oeschinen map.
This is where we had a national A meet a few weeks ago. I had a really hard time then, mostly because I searched for the first control for over 10', but I also had trouble in the technical areas, it was one of those races where I just couldn't switch "on". This time around I ran the men's course until control 16. I had a good run, made very little mistakes and felt really secure.(still about 4' of mistake though, but compared to 20' of mistakes last time I am happy) One reason I was so upset after the A meet was because I knew I "could" run well in this type of terrain. Marc suggested then that we should go back sometime and he would set controls and then shadow me. That's what we did today. What a great boyfriend!! | ||
| C • Awww... That's almost pukable!... 6 | ||
Wednesday Sep 20 | ||
| running 36:44 [1] | |
| shoes: Saucony aura LX | ||
| Limited time over lunch today. | ||
| stretching 5:00 [1] | |
| running 1:20:14 [2] | |
| shoes: Adidas Supernova Trail | ||
| Running the Schüpfen-Münchenbuchsee-Schüpfberg loop, one of my favorite loops around here. I do, however, somehow always manage to go a different way on top and feel like I am getting lost. This time around I found a really nice trail. I am going to try to do it that way again sometime. | ||
| strength 15:00 [2] | |
| Core strength exercises. | ||
Tuesday Sep 19 | ||
| running 25:31 [2] | |
| shoes: Asics 1090 | ||
| I have a cold :-( not serious though, I felt fine running. | ||
Monday Sep 18 | ||
| running warm up/down 37:00 [2] | |
| ahr:139 max:168 shoes: Asic Nimbus | ||
| Warm up and cool down for track workout. | ||
| running intervals 24:00 [4] | |
| ahr:175 max:190 | ||
| 6 x 800 meters with 1' rest, in the rain.
I am most often not thrilled about running on a track. But I told myself I would do it more often to improve my foot speed. I asked Sam to be my track buddy, which means I am going to try to do the same workouts she does on the track. Ironically while I was running to the track I saw a control in the woods, I thought, "oh man I would rather go orienteering!" When I got to the track there were controls all over the place, two on two different corners of the tracks inter field, one at a building corner near by, one on a single tree insight! I took this as a sign that I was in the right place, and it motivated me to see a control from every angle I was running on the track. Funny huh? I wasn't able to be very consistent, and I think I was running a little faster than threshold pace. My problem is that I am always afraid that I am running too slowly, so I think I push a little too hard. It's hard for me to tell if I am going 5 seconds faster/slower than the interval before. Times were: 3.06.2 3.12.8 3.07.1 3.09.7 3.10.8 3.12.8 | ||
| C • pacing 2 | ||
| running 30:39 [1] | |
| shoes: Asic Nimbus | ||
| Running with Sabi before our strength training. My foot doesn't seem to hurt anymore... really strange since yesterday I was worried that I was really injuried. Nice though. | ||
| strength 32:21 [3] | |
| shoes: Nike Free | ||
| 15' of core exercises
17' of plyometrics. I tried to take it easier than last time, I certainly don't want to be sore like last Thursday. We'll see how I feel tomorrow. | ||
Sunday Sep 17 | ||
| indoor bike (hometrainer) 2:21:34 [2] | |
| ahr:122 max:145 shoes: Nike Free | ||
| Unfortunately my plans to do a long run were changed into a long bike ride due to some swelling and pain on the bottom of my foot at the heal end. Strange! Biking didn't seem to be all that good for it either though. I have no idea what it is.
| ||
| C • 2hrs20 of hometrainer... I am ... 3 | ||
| stretching 13:00 [1] | |
Saturday Sep 16 | ||
| running warm up/down 45:12 [2] | |
| ahr:154 shoes: Asics DS Trainer | ||
| Warm up and cool down for intervals. | ||
| running intervals 29:00 [4] | |
| ahr:171 max:182 shoes: Asics DS Trainer | ||
| 10 x 2' hard with 1' jogging in between.
I felt good and pushed really pretty hard. Then during number 6 my legs suddenly felt full of lactic acid and the rest were tough after that, but I still pushed through. | ||
| indoor bike (hometrainer) 44:47 [1] | |
| biking before my strength workout. | ||
| strength 36:18 [3] | |
| The usual stuff, but I had a funny pain in my right knee, hope that goes away fast. | ||
Friday Sep 15 | ||
| running 1:22:52 [3]+700m | |
| shoes: Saucony aura LX | ||
| Running with Marc from his home to the top of La Tourne after a day of birthday eating with family. We had brunch, including yummy breads, butter, jam, cheese, yoghurt, quiche, pie, cake, followed by plum picking, washing, chopping and finally lots of jam making :-) what a great day! | ||
| C • Wow, that *is* awesome. I foun... 2 | ||
Thursday Sep 14 | ||
| aquajogging 48:39 [3] | |
| ahr:115 max:131 | ||
| I have such sore legs from yesterday plyometrics, that running in the water seemed like the only thing I could do. Too bad that I am this sore, it's messed up my whole planning.
10 x 2' hard so I wouldn't get bored! ;-> | ||
| indoor bike (hometrainer) 43:10 [2] | |
| shoes: Nike Free | ||
| Nothing special, just too sore to go running, bummer! | ||
Wednesday Sep 13 | ||
| running warm up/down 22:20 [2] | |
| ahr:146 max:169 shoes: Saucony aura LX | ||
| A new loop in Magglingen! | ||
| strength 36:14 [3] | |
| ahr:135 max:172 shoes: Asics DSTrainers (white/blue) | ||
| 20' of core strength
16' of plyometrics | ||
| stretching 5:00 [1] | |
| running 47:55 [2] | |
| shoes: Adi Star (white) | ||
| A nice evening run, although my belly was full of my "working late snack", I sure felt that for the first half of my run. | ||
| C • Tell us more about the snack! ... 3 | ||
Tuesday Sep 12 | ||
| Note | |
| (rest day) | ||
| Unplanned rest day. I've still be having trouble sleeping and the effects hit me hard today. It forced me to give in and do nothing today! | ||
Monday Sep 11 | ||
| running 1:01:32 [2] | |
| ahr:148 shoes: Saucony aura LX | ||
| In celebration of Brigitte Mühlemann's great Jungfrau Marathon time (4h13min) we went back to the Solbad (spa). I decided to run there from home, and went up our ridge on my way to Münchenbuchsee. Nice run, it feels good to run for transportation! | ||
Sunday Sep 10 | ||
| running warm up/down 58:34 [2] | |
| warm up and cool down for the quali race | ||
| Orienteering race 31:48 [5]**** 4.1 km (7:45 / km) +130m 6:42 / km | |
| spiked:12/13c | ||
| Swiss Middle distance Champs
A pretty good run actually, felt confident and ran hard. Did make a three small mistakes (30 sec each) and a one minute mistake. Too bad! I missed the A final by 1'25". Close but not good enough. Next time! | ||
| running warm up/down 28:12 [1] | |
| Warm up for the B final, had a headache and didn't feel great. Decided to do the B final anyway, good practice on fighting through. | ||
| Orienteering race 34:11 [5]*** 4.1 km (8:20 / km) +130m 7:12 / km | |
| spiked:13/15c | ||
| Sub par performance, made two big mistakes in the beginning and then finally got into it. Wish I could have cleared my head before the start not only after loosing 5'30" to mistakes. My splits at the end were at the top of the field. Oh well. | ||
Saturday Sep 9 | ||
| running 33:13 [2] | |
| (rest day) shoes: Asics DS Trainer | ||
| Running with Fränä and Chrigu before watching the Jungfrau Marathon! What a beautiful day.
| ||
Friday Sep 8 | ||
| running 45:36 [2] | |
| ahr:146 max:255 shoes: Adidas Supernova Trail | ||
| Due to some insomina (for the last week) I was forced into safe mode, like when the computer wants to save energy. Because of this I had to change my training plans. I tried to sleep for an hour and was only half way successful, same with going for a run. In anycase both were better than nothing! | ||
| C • you too!!? 1 | ||
| stretching 10:00 [1] | |
Thursday Sep 7 | ||
| running 46:37 [2] | |
| ahr:141 max:163 shoes: Asics DS Trainer | ||
| Sore legs today... :-) | ||
| stretching 5:00 [1] | |
| indoor bike (hometrainer) 45:40 [2] | |
| felt good for my sore legs. | ||
| strength 5:00 [1] | |
| SI joint exercises | ||
| C • Sport Ident joint? Is this e-p... 5 | ||
Wednesday Sep 6 | ||
| running warm up/down 47:06 [2] | |
| ahr:142 max:164 | ||
| Nothing special, just running to the track and back. | ||
| running intervals (track) 30:12 [5] | |
| shoes: Asics DS Trainer | ||
| 3 x 1200m (4.36, 4.35, 4.33)
2 x 400m (83, 80 (!) I didn't think I could run one in 80 seconds, that made me happy) 2 x 200m (37, 36) I am not ashamed to say that the Saeger sisters have inspired me to get on the track and try to get faster! My times aren't at Saeger speed but pretty close (except they do a lot more reps...). My speed at 400 meters is something I want to work on and I am certain that I can get a little faster. This was a good first workout on the track though, more to come! | ||
| running warm up/down 27:04 [1] | |
| ahr:146 max:162 shoes: Asic Nimbus | ||
| jogging before my strength workout | ||
| C • track workouts! 7 | ||
| strength (core + legs) 30:29 [2] | |
| What a day! My legs felt tired on the last rep! | ||
Tuesday Sep 5 | ||
| running long 1:43:59 [2] | |
| ahr:144 max:171 shoes: Saucony aura LX | ||
| A beautiful long jog! Marc showed me a nice loop on the map and I did that! At one point I saw all of the alps bright and clear in front of me. SOOOOO beautiful!!
I had problems with my stomach though... too bad. | ||
| C • mmmm... Alps! Sounds beautifu... 2 | ||
Monday Sep 4 | ||
| running warm up/down 20:00 [2] | |
| shoes: Asics 1090 | ||
| Running before a short strength workout. | ||
| strength 20:00 [2] | |
| abs and back | ||
| running 41:12 [2] | |
| shoes: Asic Nimbus | ||
| Running with Fränä, Sabi, Briget in Schönbuel before going to the Solbad (spa)!! Nice and relaxing at the spa...good for my legs! | ||
| C • Spa 4 | ||
Sunday Sep 3 | ||
| running warm up/down 25:00 [2] | |
| shoes: VJ Integrators (red/black)#2 | ||
| Orienteering race 1:14:35 [5]***** | |
| spiked:13/18c | ||
| running 48:35 [2] | |
| Ran down from where our race was to the competition center, it was good to run for a while and enjoy the views. | ||
Saturday Sep 2 | ||
| Orienteering warm up/down 30:00 [3] | |
| shoes: VJ Integrators (red/black)#2 | ||
| Warm up with the model map
| ||
| Orienteering race 1:05:04 [5]***** | |
| no comment... other than total disaster. | ||
| C • Oh no... 2 | ||
| running warm up/down 15:00 [1] | |
| w marc | ||
| stretching 5:00 [1] | |
Friday Sep 1 | ||
| running 56:45 [2] | |
| ahr:151 max:178 shoes: Asic Nimbus | ||
| Thinking a lot about the World Cup selections. Pretty frustrating.
Reached over 300 hours of training today! | ||
| C • whoops 6 | ||
| Note | |
| Comments on World Cup selection | ||