Wednesday Nov 29 |
 | running 1:08:27 [2]10 km (6:51 / km) +400m 5:42 / km | |
| shoes: Adidas Supernova Trail |
| Running with my Dad in Beatenberg after he made an offer on an appartment up there. The offer was accepted, so this means he is buying a vacation appartment in Beatenberg! Cool huh!
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| C • AWESOME!!!!! 1 |
Tuesday Nov 28 |
| strength 30:00 [3] | |
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| Mandatory aerobics and games during our conference (this is taken seriously at a Sport school/ Federal Institute for Sport)... I wouldn't log this as exercise if I wasn't so "distressed" that I could go running over lunch! wink, wink ;-) |
| stretching 10:00 [1] | |
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| I got out of playing Unihockey (Innebandy) and joined the "stretching group". |
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| C • What?? 3 |
| running 46:44 [2] | |
| shoes: Saucony aura LX |
| Got a short run in after the conference before it got dark, wahoo:-) |
Monday Nov 27 |
| running tempo 14:29 [4]3 km (4:50 / km) +100m 4:08 / km | |
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| We are having an intern conference today and tomorrow, which means I had about 45 minute lunch break, long enough to get a 30' run in. I decided if I can run long, then I will run hard. I did a tempo for the first half, which is all gradual uphill for 3km. |
| running 16:00 [1] | |
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| The second half of the loop. |
Sunday Nov 26 |
| indoor bike (hometrainer) 43:30 [1] | |
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| I was happy this morning to see that my SI joint wasn't hurting. I guess it was stupid of me to think that after a training break, that I didn't need to do those exercises again, especially when building up how much I run again. oh well, what I did yesterday helped, so I decided to do it again today. |
| strength 10:00 [3] | |
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| SI joint exercises |
Saturday Nov 25 |
| indoor bike (hometrainer) 42:38 [1] | |
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| I started to feel my SI joint again on Wednesday, but continued to run, and didn't start doing my PT exercises, stupid me. It continually got worse, so today I decided I should not run like planned and start taking care of it. I am certain that if I start doing my exercises it will go away again too. |
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| C • yay for exercises. Take care ... 1 |
| strength 42:00 [2] | |
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| PT exercise, core strength, and fuss gynmastik. |
| stretching 5:00 [1] | |
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Friday Nov 24 |
| running long 1:27:15 [2] | |
| shoes: Adi Star (white) |
| A beautiful long jog into the sunset (and darkness). Felt really good and went pretty far too, I think, I want to measure how long it was when I get a chance. Beautiful view of the alps, lots of gleaming light breaking through the trees during a long sunset. The first 30 minutes was through the woods, off trail. |
| stretching 5:00 [1] | |
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Thursday Nov 23 |
| running warm up/down 28:10 [3] | |
| shoes: Asics DSTrainers (white/blue) |
| Warm up 18'
After strength I did Laufschule, or better known as secret Russian running drills for 10'
I almost decided to work through lunch because I am in a bit of a crunch, but after consulting my coach, he told me that I should stick to my training plan. He said: "I can make up for missed work time but I can't make up for missed training time; that seems sensible enough to me to go and train!
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| strength 22:36 [3] | |
| shoes: Asics DSTrainers (white/blue) |
| Mostly legs, including some jumping and also some core, short but intense! |
| stretching 10:00 [1] | |
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| running 51:32 [2] | |
| shoes: Saucony aura LX |
| Running with Franziska before discussing the 2007 season and planning our training camps to Karlstad over some warm soup and a fresh salad. :-) |
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| C • Karlstad 2 |
Wednesday Nov 22 |
| running 1:08:29 [2] | |
| shoes: Asics DS Trainer |
| Finally feeling normal again, my muscles have recovered. Getting a massage yesterday was a good idea. I love where I work! |
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| C • Connections! 3 |
| stretching 7:00 [1] | |
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Tuesday Nov 21 |
| running 48:47 [2] | |
| shoes: Asics DS Trainer |
| grey grey cloudy day...
I had stiff muscles for some reason, right calf, left quad... blah! |
| indoor bike (hometrainer) 1:11:29 [1] | |
| shoes: Nike Free |
| Since my legs are all knotted up, I thought a second run would be a bad idea. |
| strength 23:00 [2] | |
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| most core strength, but also some one-legged squats. |
Monday Nov 20 |
| indoor bike (hometrainer) 42:47 [2] | |
| shoes: Nike Free |
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| running 59:04 [2] | |
| shoes: Adidas Supernova Trail |
| Running in the dark... I think I was running kind of speedy because I was alone in the woods. This loop took 10 minutes less than last winter. |
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| C • impressive! 5 |
Sunday Nov 19 |
| running 44:13 [2] | |
| ahr:126 shoes: Saucony Tangent |
| I'm back:-)
Finally feeling better, although sleep deprived after a good party at the Swiss O Gala last night! |
| strength 20:06 [2] | |
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| Mostly core strength and some feet exercises. |
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| C • Mmmm, sleep. 2 |
| stretching 10:00 [1] | |
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Saturday Nov 18 |
| indoor bike (hometrainer) 43:05 [1] | |
| shoes: Nike Free |
| Still feel like crap, but it was good to do something to get the blood flowing. |
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| C • Yay! 4 |
Wednesday Nov 15 |
| Note | |
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| I couldn't sleep last night because of a severe soar throat. I ended up not going to work and am sick at home. bummer. |
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| C • I hope you feel better soon! ... 3 |
| Note | |
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| A report on our training camp in Karlstad can be found here! |
Tuesday Nov 14 |
| Note | |
| (rest day) |
| Travel day back to Switzerland from Karlstad, Sweden. I was too tired to go for a run before my flight and it seemed like a good day to take a rest day. |
Monday Nov 13 |
| Orienteering 1:30:00 [1]**** | |
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| O training with Suzanne (we were mostly walking), the training is this: you get a partner and two streamers. Then you start from some central point and each pick a control to hang. You jog to that control spot, hang your streamer, and the run/orienteer fast to the other person's control, collect it, and then orienteer fast back to the starting point.
Suzanne needed to be careful with her heal, and I was feeling very tired from the last few days and somewhat scared that I may be getting a cold, so a low intensity training was in order. It was good to be forced to be very accurate! |
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| C • another one... 2 |
| strength 1:00:00 [2] | |
| shoes: Asics DS Trainer |
| Gympa training led by Tone! I finally did a swedish gympa training, but it's basically a circuit strength training. |
| stretching 5:00 [1] | |
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Sunday Nov 12 |
| running warm up/down 30:00 [2] | |
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| warm up and cool down for the middle distance race. |
| Orienteering race 39:40 [5]**** 3.7 km (10:43 / km) | |
| ahr:178 max:255 spiked:13/18c |
| Ok Tyr Middle Distance Champs
I didn't run like a champ today, made lost of little mistakes, the biggest being about 1'30", really sloppy... I did have some fun speed when things were going well, but I spend way too much time in the control circle at the one's that I missed. About 5' of mistakes.
6th overall (+ 5'27" back) 3rd Ok Tyr
Results are here: http://www.obasen.nu/winsplits/online/sv/default.a... |
| running 45:17 [2] | |
| shoes: Asics DS Trainer |
| Running with Boris and Viktoria again. We went a little farther this time and also used out big headlamps. Another fun run during a really great training camp! |
Saturday Nov 11 |
| running warm up/down 15:00 [2] | |
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| Orienteering race 1:49:51 [5]**** 14 km (7:51 / km) +200m 7:19 / km | |
| ahr:182 max:192 spiked:22/23c |
| OK Tyr/Värmlands District Ultra Long Champs
Mass start, with large butterfly loops. I was with a group of four girls for most of the first loop. By the time we got into the centre control we were only three Linda Take, and Lisa Johansson. I decided to take a different route choice then the two others and ended up at the control about 5 meters ahead of Linda Take (she was then alone), from that point on Linda and I traded off taking the lead the rest of the way. Again after the centre control there was a route choice leg and Linda and I did different things. I smirked when we ended up on a trail close to the control again at the same time. After that I felt like I was physically stronger and that I could maybe even get away. This ended up not being the case. She stuck to me, and then took the lead because my butt muscle were camping up. For the last four controls I fought through always seeing her a little ahead of me. At this point I couldnt challenge her anymore. She got into the finish 28 seconds ahead of me. We place 1st and 2nd!! This 2nd place made me Ok Tyr club champion in Ultra long :-) how cool!
I am really happy with how the race went. I was always in contact with the map and had a really good flow. I felt good physically until the last km. This was one of my best races ever.
Results are here:http://www.obasen.nu/winsplits/online/sv/default.a...
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| C • Nice! 6 |
| running 20:30 [1] | |
| shoes: Asics DS Trainer |
| Running with Boris and Viktoria to get the legs stretched out again. |
Friday Nov 10 |
| Orienteering 50:53 [2]**** | |
| ahr:155 max:181 spiked:11/11c shoes: VJ Integrators (red/black)#2 |
| Middle distance training
Viktoria, Boris and I went out together and did an exercise where one person tells the person ahead who is not looking at the map how to get to the control. We switched off several times and then did some golf-O. This consists of looking at the map for about 10 seconds and memorizing the leg. If you have to look at the map on the way to the control it counts as a stroke. This was a lot of fun. |
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| C • Golf O 3 |
Thursday Nov 9 |
| running warm up/down 10:00 [1] | |
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| Orienteering 1:09:34 [3]***** 6.1 km (11:24 / km) +200m 9:48 / km | |
| ahr:160 max:188 spiked:9/9c |
| Long distance training in Karlstad. I was able to concentrate well and therefore orienteer pretty right on. The terrain was somewhat rough, pretty heavy running. |
| running warm up/down 5:00 [1] | |
| shoes: VJ Integrators (red/black)#2 |
| Warming up with Boris :-) |
| Orienteering (Night-O) 1:02:00 [4]*** | |
| ahr:139 max:181 shoes: VJ Integrators (red/black)#2 |
| Night-O training on a sprint map. I had a really hard time on the first loop, I managed to over-run one leg, and then relocate incorrectly and go the wrong direction. I managed to figure out where I was about 1km away from my control, the loop was only 900 meters long... the rest of the loops went fine except that I got pretty tired at the end. |
Wednesday Nov 8 |
| running 1:02:04 [2] | |
| shoes: Asics DS Trainer |
| I'm in Karlstad! Funny thing to suddenly be in Sweden, but also really nice. I am at my "club house" Tom's place spending 6 days here to train and take part in the club champs in ultra long (saturday) and middle distance (sunday). |
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| C • Ultra Long? 3 |
Tuesday Nov 7 |
| running 51:26 [2] | |
| ahr:149 shoes: Adi Star (white) |
| After forgetting my shoes at home, making it impossible to go running over lunch, I was getting anxious while I was waiting in a traffic jam on my way home from work. I had a lot to do tonight, including packing for my trip to Sweden, cutting marc's hair, and getting things *organized* before I leave. I am glad marc pushed me out the door for a run anyway. |
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| C • Looking forward to seeing you ... 2 |
| stretching 5:00 [1] | |
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Monday Nov 6 |
| running 36:36 [1] | |
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| stretching out the legs... |
| running 49:01 [2] | |
| shoes: Asics DS Trainer |
| Running with Fränä, Briget, Sabi and Wili before strength training. |
| strength 35:03 [3] | |
| shoes: Nike Free |
| Lots of different stuff: laufschule (track drills), fuss gymnastik (foot and ankle exercises), core strength, etc. |
| stretching 5:00 [1] | |
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Sunday Nov 5 |
| running warm up/down 47:59 [2] | |
| ahr:142 max:177 |
| Warm up 32'
Cool down 15' |
| Orienteering race 1:22:37 [5]*** 10 km (8:16 / km) +330m 7:05 / km | |
| spiked:15/16c |
| Swiss Champions in Team-orienteering
This is a really interesting idea for a race. 3-person teams go out and run a race, the only rules are that you have to be all together at one specified control (marked on your clue description), and the last control, otherwise you can divide the course up as you like. You only have one SI stick, so you have to plan the course and meet each other for a trade off. It was really fun. The thing that makes it hard is that even when you are cutting off part of the course to meet your teammate somewhere you have to hurry, in case they end up being just as fast or faster, plus there is the stress of missing each other, or a miscommunication of sorts ( usually about a meeting point or something).
I ran with Brigitte Mühlemann, and Valérie Suter, we also ran together at the Swiss relay champs. We had a good run with no miscommunications, and we were all equally as strong. Both Briget and Valérie lost about 2' at one control, and I wasn't fast enough to beat Valérie to a control where I was suppose to "show her the way in and then take over." The problem was that it was equally as far for me, and she was fresh... I had no chance to make it, but it worked out fine, she went on and I met her one control after that. Other than that we were happy. We ended up 5th out of 19 team in women's elite. Mega Cool! |
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| C • Cool! 6 |
Saturday Nov 4 |
| running 49:57 [2] | |
| ahr:151 max:171 shoes: Asics DS Trainer |
| Morning jog on a beautiful day. Crystal clear but cold. |
| indoor bike (hometrainer) warm up/down 21:30 [1] | |
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| I had nothing better to do on a saturday night:-( well at least my friday was busy. |
| strength 24:34 [3] | |
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| Getting back into doing the usual regularly. |
Thursday Nov 2 |
| indoor bike (hometrainer) 44:32 [2] | |
| shoes: Nike Free |
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Wednesday Nov 1 |
| running 50:30 [2] | |
| ahr:149 max:167 shoes: Adidas Supernova Trail |
| OH my, running in the dark for the first time this winter...well like my brother said in his log, you've got to go out there and do it the first time that you *have* to, otherwise you won't want to all winter long.
It was also COLD for the first time this winter. Man, I forgot what that feels like. They are predicting snow for tonight, and it was certainly below 0° while running so it is well possible that they are correct. |
| running intervals 22:00 [4] | |
| shoes: Adidas Supernova Trail |
| Hill intervals from the "Alte Halle" to the "Hohmat" parking on the lighted path. I am thinking it's about 800-900 meters long and about 100 meters of climb. I did three repeats with running back down as my rest.
4'15", 4'24", 4'19"
I originally thought I would do more, but this ended up feeling really tough. I will try to do this a few times this winter and build up to 6 repeats, and see if I can get the time down to 4 minutes or below. |
| Note | |
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| Ok, I measure my interval route on an O map and it looks like its 800 meters and 90 meters of climb. If you say that the climb is about a factor of 6.5 to the effort in horizontal distance, it makes the intervals an effort of 1385 meters. |