Monday Apr 30 |
 | running (treadmil at 4% climb) 20:00 [1]3.3 km (6:04 / km) +50m 5:38 / km | |
| |
| oh ya! running! it was nice :-) |
| |
| C • Running 5 |
| feet and ankle strength 15:00 [1] | |
| |
| |
| strength 38:19 [3] | |
| |
| leg exercises and lots of them. |
| cross training (stepper) 10:00 [2] | |
| |
| step by step, one by one... |
| indoor bike (hometrainer) 43:54 [2] | |
| ahr:122 |
| same old, same old. I hope to be doing less of this soon. |
| strength (core) 15:24 [2] | |
| |
| my usual core strength, just one round though. more tomorrow. |
| stretching 5:00 [1] | |
| |
| |
Sunday Apr 29 |
| running 25:00 [1]3.5 km (7:09 / km) +80m 6:25 / km | |
| shoes: Saucony Tangent |
| Running!! Yahooo!!!! :-) I was so happy to be running again. The first few steps hurt, but that was more because my foot is stiff, but the rest felt good. I only ran uphill (less impact and shock for my foot) and walked on flats and downhills. I was out for about 45 minutes, running was about 25'. I was supposed to do the first run on a treadmill (uphill) but I was in Bern (not at home where I could get to a treadmil easily) and I just couldn't hold myself back.
Afterwards my ankle didn't swell or hurt, that is a good sign. I think I can start building my running hours again. What a relief. |
| |
| C • Woohoo! 6 |
| feet and ankle strength 10:00 [1] | |
| |
| |
Saturday Apr 28 |
| |
| Event: Tiomila 2007
|
| indoor bike (hometrainer) 1:41:32 [2] | |
| ahr:133 |
| Watching the 10-mila väntar, it was pretty fun to watch, wish I understood more schwedish though and I really wish i had been there... |
| |
| C • Missed you this weekend! I ho... 1 |
| feet and ankle strength 20:51 [1] | |
| |
| |
| strength 35:34 [2] | |
| |
| Abs and legs (w weights but less than the last few days at PT). I can tell that I have been lifting a lot with my legs. I will give my legs a rest tomorrow and only do my feet and ankle exercises. |
| stretching 5:00 [1] | |
| |
| much needed, i must have stretched for at least 15 minutes to felt so good. |
Friday Apr 27 |
| aquajogging 51:29 [2] | |
| |
| My first time aqua-jogging. Had to wear the ankle brace in the water, but didn't feel any pain. yupee! |
| indoor bike (hometrainer) 1:09:44 [1] | |
| ahr:126 |
| I'm getting really sick of all this biking... |
| feet and ankle strength 15:11 [1] | |
| |
| |
Thursday Apr 26 |
| indoor bike (hometrainer) warm up/down 26:21 [2] | |
| ahr:136 |
| Warm up and cool down for intervals on the stepper. |
| cross training 16:00 [5] | |
| ahr:180 |
| 4 x 4' hard on the stepper... wow this was tough! |
| cross training 10:00 [1] | |
| |
| 2' before starting, 2' rest in between intervals and 2' after intervals. |
| strength 15:00 [2] | |
| |
| core strength |
| indoor bike (hometrainer) warm up/down 31:53 [1] | |
| ahr:127 |
| Riding to ride, but also as a warm up for leg strength exercises. Felt my legs from the stepper intervals. |
| strength 28:04 [2] | |
| |
| Some new leg strength exercises the physio showed me. |
| feet and ankle strength 25:00 [2] | |
| |
| plus a bunch of new exercises for my feet and ankles, including balancing on a squishy matt and stuff. they are a lot of fun but challenging too. |
Wednesday Apr 25 |
| indoor bike (hometrainer) 15:16 [2] | |
| ahr:145 |
| Warm up for strength. |
| feet and ankle strength 15:49 [1] | |
| |
| |
| strength 30:52 [2] | |
| |
| Leg exercises, moved the weight up a bit. |
| cross training (stepper) 15:07 [2] | |
| ahr:135 |
| Some more stepping, this can be a really good workout, surprisingly... |
| Mt. Biking hills 1:55:28 [3]34 km (3:24 / km) +731m 3:04 / km | |
| ahr:155 max:180 |
| A beautiful ride on a beautiful day. I was kind of tired leaving the house but got into during the ride. Went from Magglingen, Orvin, Les Pres-d'Oroin, Diesse, Lamboing, Twannberg, and back over the Magglingen-berg home. |
| |
| C • aww- that sounds really fun-- 6 |
| strength 12:48 [1] | |
| |
| core strength exercises after biking |
| stretching 10:00 [1] | |
| |
| much needed, my calves are tired from all the biking, plus the new feet and ankle exercises. |
| |
| C • Seven 3 |
Tuesday Apr 24 |
| indoor bike (hometrainer) 40:00 [1] | |
| ahr:115 |
| Up at 6am to bike before breakfast. I admire people who can do this easily. |
| |
| C • You were never much of a morni... 2 |
| indoor bike (hometrainer) warm up/down 40:33 [2] | |
| ahr:140 |
| Biking at the gym on a spinning bike (much smoother, and easier to keep a high RPM). This time is warm up, cool down and time between intervals. |
| indoor bike (hometrainer) intervals 15:00 [5] | |
| ahr:180 max:189 |
| 5 x 3' in a standing position, riding hard. The first one felt really really hard and then I got used to it. I have never done intervals on the bike like this before. It's not bad, and I am happy to get my heart rate up again after so much rest lately. |
| feet and ankle strength 13:08 [1] | |
| |
| I was at the doctors today and he said I can start doing some feet and ankle exercises, including later this week some bouncing on a trampoline and then a little running on the treadmill uphill! wahooooo :-) |
| cross training (stepper) 10:00 [3] | |
| ahr:167 |
| The doc also said I can start using the stepper, but I have to build up the time I am on it, since it will stress the ankle a bit. I didn't feel any pain and my ankle was fine after all the new stuff I did today. I am relieved. |
Monday Apr 23 |
| indoor bike (hometrainer) warm up/down 22:57 [2] | |
| ahr:121 max:140 |
| Biking before strength. |
| strength 45:00 [3] | |
| |
| Strength for my legs (PT exercises). |
| indoor bike (hometrainer) 1:06:02 [1] | |
| ahr:117 max:124 |
| Felt really tired this afternoon. Woke up a little during the ride, but couldn't push at all. |
| strength 22:51 [2] | |
| |
| Core strength this time. |
| stretching 5:00 [1] | |
| |
| |
Sunday Apr 22 |
| Mt. Biking 2:04:00 [2]44 km (2:49 / km) | |
| ahr:133 max:183 shoes: Saucony Tangent |
| Biking outdoors!!! Oh it was sooooo nice to get out after 2.5 weeks of training indoors. Marc came along and we went from Magglingen over the hill then down (about 20 min of downhill) to the Bieler lake, we stayed a bit above riding in the vineyards for a while, and then all the way around the lake. We ended up having dinner in Biel when arriving. I had thought about riding back up to Magglingen, but after eating dinner the cog railway looked much more appealing. |
| |
| C • Somehow... 3 |
Saturday Apr 21 |
| |
| Event: Elitserien Classic and Middle
|
| indoor bike (hometrainer) 43:54 [1] | |
| ahr:125 max:134 shoes: Nike Free |
| some more biking.... |
| sun therapy 20:00 [0] | |
| |
| ahhh sun:-) |
| |
| C • Sun is good! :) 3 |
| indoor bike (hometrainer) 42:39 [2] | |
| ahr:139 max:155 |
| Biking at 9:30pm... but it felt gooooood. |
| stretching 8:00 [1] | |
| |
| |
Friday Apr 20 |
| indoor bike (hometrainer) warm up/down 15:23 [2] | |
| |
| Warm up for strength at my PT session. |
| strength 32:24 [2] | |
| |
| Leg exercises. |
| indoor bike (hometrainer) 1:08:07 [1] | |
| ahr:132 max:151 |
| Biking at home. the strength training today irritated my ankle a bit, but the biking tonight made it feel better. not the best ankle day... otherwise it seems like it gets better every day. |
Thursday Apr 19 |
| strength 25:00 [2] | |
| shoes: bare foot |
| Leg exercise that the PT showed me. Yah! I can do some leg exercises with weights now, things are looking up! |
| indoor bike (hometrainer) 1:00:00 [2] | |
| shoes: Nike Free |
| Probably more than the doctor ordered, but it felt great! and my ankle felt great too! |
| strength 18:00 [1] | |
| |
| core strength exercises after the biking |
| Note | |
| |
| teal is better |
Wednesday Apr 18 |
| indoor bike (hometrainer) 15:10 [2] | |
| |
| Biking at my PT session, he said I am only allowed to bike once today (I was planning to bike again this evening :-() |
| strength 8:00 [2] | |
| |
| Some PT ankle exercises, yah for ankle exercises, that means it's getting better! |
| stretching 5:00 [1] | |
| |
| |
| Note | |
| |
| I might have to change my colors, because I don't like red and green together, and I think there is going to be a lot of red and green in my log for the next few weeks... it's just too Christmas-y.... |
| |
| C • I agree. Please change that! ;... 10 |
Tuesday Apr 17 |
| indoor bike (hometrainer) 22:16 [2] | |
| ahr:120 max:130 shoes: Saucony Tangent |
| hey, check me out! I got to ride the bike today! wahoo! |
| strength 40:00 [2] | |
| |
| the regulare leg and core stuff. |
| Note | |
| |
| My video works now! but it's kind of bad quality. oh well.
|
Sunday Apr 15 |
| strength 22:00 [2] | |
| |
| my leg exercises with more weight today and some core stuff.. I am going to be stroooonnnngggg, grrrrrr :-9
btw, i made a silly movie on my mac from some footage I took during the swiss training camp in france. I signed up for a username on YouTube and also tried to upload the video. It always says that the video has been successfully uploaded, but that it's still processing, eventually it says that the upload has failed. What am I doing wrong?? |
| |
| C • idontknow 4 |
Saturday Apr 14 |
| |
| Event: Swiss Night O championship
|
Thursday Apr 12 |
| strength 42:43 [2] | |
| |
| core and legs, trying to keep from loosing too much muscle |
Wednesday Apr 11 |
| Note | |
| (injured) |
| I am back from France, and I sure wish I had a bunch of training to log, but there is bad news.....
During the first training in Clemond-F I twisted my ankle very badly. I heard a big POP and was down on the ground. The swelling was immidiate and I did some serious damage. I spend the whole training camp in bed, with my foot up. We had physical therapists that took care of me, but unfortunately I couldn't do a single training.
We got home last night and went to the doctor. More bad news... I will have to wait 6 weeks before I can run through the woods again, another week before I can start alternative training, and 2-3 weeks before I can try to run on roads. I am so totally bummed out and disappointed.
I have to pull out of the training camp in Karlstad, Elitserie, Tiomila, and a week in Finland with Marc at the end of April, plus a bunch of other races. :-( so sad.
|
| |
| C • oh no! 12 |
Monday Apr 9 |
| strength 15:00 [2] | |
| |
| again some core strength in my hotel room. today I am going to go watch the middle distance training race, wahoo!
|
| stretching 10:00 [3] | |
| |
| |
Sunday Apr 8 |
| strength 40:00 [2] | |
| |
| swelling almost all gone. really blue now. no pain anymore. I can stand on it without much pain, range of motion is really good. definitely a good thing that I have been in bed for 48 hours and that the physio's are taking good care of me.
I did core strength outside in the rain while the swiss team also did a strength circuit (i couldn't do most of the exercises since they included use a two legs...)
today I got to watch the France/Swiss mixed relay event. pretty fun to get out of the hotel. |
Saturday Apr 7 |
| strength 20:00 [1] | |
| |
| swelling reduces some more. more blue. I can start to walk on it with crutches. rang of motion always a little better.
core strength is certainly possible and some leg exercises, I don't want to loose to much strength from the unloading.
|
Friday Apr 6 |
| Note | |
| |
| 24 hours after the accendent my ankle is much better. swelling gone down, still can't stand on it, but progress |
Thursday Apr 5 |
| running warm up/down 10:00 [2]2 km (5:00 / km) | |
| |
| warm up for a sprint training on the same map as the sprint final last year at the world cup in October. running around with Lea Müller after a long 6.5 hour drive together from Biel to Clemond-F. |
| Orienteering 10:00 [4]1 km (10:00 / km) +20m 9:05 / km | |
| shoes: VJ Integrators (red/black)#2 |
| The first 10 minute of the sprint training were very similar to my sprint at the world cup last fall. My route to the first control was slow and Lea caught me already there (she started 1' after me to make things interesting...) She took off, but I saw her at number 2 because she was too low and had to come back up to the control. Then we were together for 5 controls in the rocky area (super tricky). on the next long leg I made a 20" mistake taking the wrong trail for a moment and lost site of her. I was running pretty hard to see if I could catch up again when I twisted my ankle! Bang, in one moment I was on the ground and couldn't stand up anymore. I head a big pop in my ankle when it happened and the pain (and swelling) was immediate (read note on 11.04 for more details).
I hobbled back toward the finish (which was wicked far away) but Lea came searching for me and then went and go the car, I could hardly walk. :-( |
Tuesday Apr 3 |
| running 40:28 [2]7 km (5:47 / km) +177m 5:08 / km | |
| ahr:145 max:169 |
| Running with Beat. I was feeling tired and hungry before and probably wouldn't have gone if he hadn't come with. |
| |
| C • How's France????!! 3 |
Monday Apr 2 |
| running 36:29 [1]6 km (6:05 / km) +154m 5:23 / km | |
| ahr:133 max:167 |
| After a long drive back to Uppsala from Jönköping, Zan and I made our way to her dorm, made some dinner and fell into bed at midnight. I had to get on a city bus at 6:50am to make the bus to the airport. I left Uppsala at 7:30, left Arlanda at 10am (flight delayed), arrived in Zürich at 13:00, got to work at 15:00, had a meeting at 16:00, worked until 18:00 and got home and went on this run at 19:00, ufff what a long day.
I actually felt pretty good all day, but during the run I felt that my legs had run hard for 2.5 hours yesterday. My calves were really tired. It was good to get out and enjoy the beautiful weather though and I am certain my legs needed it too.
Three days in Swissland and then I am heading to France with the Swiss team for a training camp. I am going back to the woods of the World Cup last fall, some place I swore I would never return to. What I am doing!
|
| |
| C • What doesn't kill you... 1 |
Sunday Apr 1 |
| |
| Event: 2. National Race / Schaffhauser OL
|
| Orienteering warm up/down 20:00 [2]2 km (10:00 / km) +80m 8:20 / km | |
| shoes: VJ Twisters |
| They had a nice warm-up map for us at the SM Ultralong. It was a good way to prepare for the race. I was nervous! |
| Orienteering race 2:23:13 [5]*** 16.2 km (8:50 / km) +628m 7:24 / km | |
| ahr:180 max:190 spiked:22/23c |
| Swedish Ultralong Champs
I was nervous before the race. I was worried about running this distance in Swedish woods, especially because I knew these woods would be rough. I wasn't worried about the physical aspect of the race, but knew that if I made some mistakes I would be out there for a while.
The race turned out to go really well. I started fast with a group of runners and was at the first control with Simone N-L (!), of course never seeing her again after that though, but still cool. Then after half way to the 2nd control I was suddenly alone. I had the longest loop for my first loop (which I didn't know at the time.) At the end of the loop I was with some people again, which was a relief since I was worried that I was doing badly, even though I hadn't had any problems. I came through the first loop in 43rd position. The second loop went really well, I was (again) alone in the beginning, because all of the people I saw at the end of the 1st loop had a different loop for their 2nd loop. I basically did the whole loop alone seeing people on and off, but never running in a group. Starting the 3rd loop alone I really didn't know how I was doing. I came through in 34th place. The last loop was similar to all the other loops, so I didn't have to be very careful, some parts I knew by heart. Basically you just had to go to a solid attack-point and then slow down. This worked well and I kept spiking all my controls. At the end of the last loop I was then with 5 other women. I basically jogged behind the girl that was leading for several controls. Near the end, three of us sped up a bit. In the finish shoot I managed to pass one of the women, but the other was a few seconds ahead. The women I passed in the finish shoot is from the Karlstad region, but not in Tyr. I felt kind of bad passing her, but in the moment I didn't think twice. :-)
I am really happy with this race and the result. I ended up 33rd out of 65 women. Cool.
So my time ends up being 30' behind Simone N-L, but she won by 7 minutes. I think I was only 15' behind the 10th place and 10 minutes behind some really good runners. I probably could have been just a little faster if I had been with people, but this way was much more satisfying. |
| |
| C • Congrats!!! 3 |
| running warm up/down 5:00 [1]0.8 km (6:15 / km) | |
| |
| Attempting to cool down after the race. My legs stiffened up pretty quick though. |
| Note | |
| |
| Results for the SM Ultralong are here.
|