Training Archive: szurcherIn the 30 days ending 2007-06-30:
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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 Jun 30 | ||
| Event: Davos | ||
| running warm up/down 8:00 [3]1.2 km (6:40 / km) | |
| I woke up with a wicked bad sore throat... :-(
Decided to do the orienteering race anyway, just at an very easy pace. Actually I was always planning to run this one at an easy pace, since tomorrow is a National A-meet. Felt dizzy and that sick tired feeling all day. | ||
| Orienteering race 1:02:04 [4]***** 7.1 km (8:45 / km) +214m 7:36 / km | |
| ahr:159 max:177 spiked:22/25c shoes: VJ Integrators (red/black)#2 | ||
| Alpine terrain in Ftan. Absolutely beautiful place. I forgot how beautiful the Engadin can be. I was really happy to be there, even if I got sick. Just jogging the course, but ended up having an ok time anyway. I wore my GPS which said I went 7.1 km, the course was 5.9 km. Is it possible that I went 1.2 km longer, I guess it is, even though in this type of terrain you can go straight most of the time.
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| C • huh... that's a cool thing to ... 1 | ||
| C • huh... that's a cool thing to ... 1 | ||
Friday Jun 29 | ||
| Orienteering warm up/down 20:40 [2]**** 2.2 km (9:24 / km) +92m 7:46 / km | |
| ahr:134 | ||
| Marc and I met up with Baptiste and went to a map near Thun. I did cross-O, this means intervals on a trail and directly after the interval 4-5 controls in the forest. I really like doing this type of training. You get some fast running in, and practice pushing during the orienteering when tired. It was a good training today.
I first did a few controls as a warm up. | ||
| running intervals 14:07 [5]3.5 km (4:02 / km) +113m 3:28 / km | |
| ahr:172 max:180 | ||
| 4 cross intervals, this is the trail section of the workout. | ||
| Orienteering intervals 26:28 | |
| ahr:165 max:186 | ||
| ... and this is the O part of the intervals. One of the intervals went through an area they had just recently logged, so I couldn't run full speed, but tired to get through it as fast as possible. The orienteering went well. | ||
| running warm up/down 22:45 [2]3.8 km (5:59 / km) +25m 5:48 / km | |
| ahr:145 | ||
| This running time includes the rest between the intervals and the cool down. | ||
| running 1:04:52 [2]11 km (5:54 / km) +292m 5:12 / km | |
| shoes: Asic Nimbus | ||
| A lovely evening jog. At one point, my 6th sense told me to look up over my head, there I saw a hovering hawk. My first thought was, wow how cool, and then I suddenly got worried he would swoop down and peck at my head, but he didn't. | ||
| C • lucky 2 | ||
Thursday Jun 28 | ||
| indoor bike (hometrainer) 1:10:00 [2] | |
| ahr:130 shoes: Nike Free | ||
| Giving my legs a break from running today. | ||
| feet and ankle strength 13:00 [1] | |
| strength 33:34 [2] | |
| The normal core routine plus some leg stuff. | ||
| stretching 5:00 [1] | |
Wednesday Jun 27 | ||
| running 36:44 [2]6 km (6:07 / km) +132m 5:31 / km | |
| ahr:138 max:162 | ||
| 6:30am, marc kicked me out of the house :-( but it felt good once I got going. Amazing, I have run in the morning several times in the last 10 days, maybe I am converting... | ||
| C • And once you convert, there's ... 2 | ||
| C • E-Mail 2 | ||
| running warm up/down 59:30 | |
| ahr:152 shoes: Saucony Tangent | ||
| Warming up, time between intervals and cooling down.
I felt 100% better than yesterday. After having a head ache all day yesterday and then feeling really tired and weak running, I fell into a very deep sleep and woke up recovered. I could tell during my warm up that intervals would be possible today. | ||
| running intervals 16:58 [4]4.4 km (3:51 / km) +12m 3:48 / km | |
| ahr:176 max:185 shoes: Saucony Tangent | ||
| 4 x about 1.1km, maybe even a little longer... I wasn't able to measure the distance very accurately, and I didn't want to go back to the track, so I just picked a distance and ran that 4 times. Worked out fine and it went really well. The road was somewhat slippery from the rain and lots of squished slugs.
| ||
| stretching 10:00 [1] | |
Tuesday Jun 26 | ||
| running warm up/down 40:00 | |
| ahr:148 max:160 shoes: New Balance 825 | ||
| Warm up and cool down in an attempt to do intervals. I had to give up, because I am not recovered from last week. Kind of bummed out about it. | ||
| running drills and plyometrics 5:00 [3]0.8 km (6:15 / km) | |
| shoes: New Balance 825 | ||
| Drills and strides before the intervals. | ||
| running intervals 7:27 [5]2 km (3:44 / km) | |
| shoes: New Balance 825 | ||
| First km: 3.39, already here I felt really pooped out.
2nd km: 3.49, I felt like i had lead for legs, decided it was to early to do intervals, need some more rest. Oh well. | ||
| C • You did run with Sime not two ... 2 | ||
| C • too fast 6 | ||
| feet and ankle strength 10:00 [1] | |
Monday Jun 25 | ||
| indoor bike (hometrainer) 40:00 [1] | |
| (rest day) | ||
| Giving my legs a non-running day. | ||
| feet and ankle strength 15:40 [1] | |
| strength 25:00 [2] | |
Sunday Jun 24 | ||
| running hills 1:00:19 [3]8 km (7:32 / km) +436m 5:56 / km | |
| ahr:151 max:174 | ||
| 6:24am: before heading to Oslo to fly home, I went for a run with Simone and Matthias N-L, and Marc to the top of the ski hill. Man was this a challenge :-) First of all it was before breakfast, I am always slow before breakfast, second of all, it was with the fastest female orienteer in the world!!! The three of them were chatting on the "jog" up, I was huffing and puffing to keep up. But I did keep up the whole time!
Long day of traveling afterwards. Good to get out and also to the top of one of the beautiful mountains around Hovden. | ||
| C • Damn 1 | ||
Saturday Jun 23 | ||
| running warm up/down 46:00 [2]8 km (5:45 / km) +93m 5:26 / km | |
| ahr:131 | ||
| Warm up and cool down for the Long distance race at the Norwegian O festival. | ||
| Orienteering race 1:13:03 [5]***** 8.9 km (8:12 / km) +282m 7:05 / km | |
| ahr:174 spiked:21/24c shoes: VJ Integrators (red/black)#2 | ||
| Again beautiful, beautiful terrain. I felt a little down after yesterday's performance, and it was hard to get motivated for this race. But once I was at the start and I looked over the gorgeous terrain I was excited to run. This race went much much better. I like long distance races. I still lost a little time on 3 controls, but significantly less than yesterday. I ended up 48th out 60 women in the D21E-1 field. Still lost 20 minutes to Sime though. I think I can do better, but today I felt physically not as fast as say last year. I will be working on my form the next two months.
My ankle held up for this bat of races, but was really getting stiff and sore. I decided to wear the ankle brace for the world cup race, but just taped for todays race. In the evening it was really stiff and my ROM was very low. I guess it's not totally recovered from the injury. Too bad. | ||
| C • foot health 2 | ||
| C • Glad to hear... 2 | ||
Friday Jun 22 | ||
| Orienteering 1:01:17 [2]**** 5 km (12:15 / km) +154m 10:37 / km | |
| shoes: VJ Twisters | ||
| I got to Hovden too late last night to be able to go to the model event for the World cup. I thought I would be able to go this morning, but the organizers wouldn't let me, because they were herding all the animals out of the competition area into the model even area.
Found Mike Smith at the event center and he gave me a copy of the model event to look at and send me on the map in Hovden, which was similar terrain. I send some time surfing around the swamps. This place is absolutely gorgeous!! | ||
| running warm up/down 50:00 [2]7 km (7:09 / km) +76m 6:47 / km | |
| shoes: VJ Twisters | ||
| Warm up and cool down for the World Cup middle distance race. | ||
| Orienteering race 53:07 [5]***** 5.5 km (9:39 / km) +226m 8:01 / km | |
| spiked:13/20c shoes: VJ Integrators (red/black)#2 | ||
| World Cup Middle Distance
I was selected for the A-final because of my world ranking and because there were only 23/40 women who made the A final in the race in Finland present at this race. I was super happy to be in the A-final. My race was, however, really under par. The terrain was absolutely beautiful and really special. It was my first time in Norway, so I had to adjust to the terrain and mapping quickly. I think I did this really well, and I was able to orienteer very well in this terrain. The reason I made so many mistakes was because i didn't trust myself enough. Self confidence was key here. 3 times I lost about 2 minutes and each time I was correct and I knew I was correct about 30 seconds to a minute before the control circle. I am really angry that I made that type of mistake. I guess it should teach me to trust myself more. I can do well in technically hard terrain, but I just haven't proved it to my self enough. Ironically, I caught Becky Carlyle, who started 2 minutes ahead of me, at the first control. We missed 2 together, but then afterwards I could take over a little. I got away from her, but missed 6 (was right where I should have been, just didn't turn my head to the right and go up a 1/2 contour, went down because i though I was too high, and she caught me again). I caught her again at 10, and 11 was straight downhill. We both took off, but I knew exactly where I was the whole time. I could have spiked the control, but she came from the right across and I looked right and saw a control. Thinking it was ours and that she was correct, I went over to the control. It wasn't ours (of course). She was gone and I never saw her again. I lost about 2.5-3 minutes there. So stupid. On a totally different subject, this area and terrain is just amazing. Probably the nicest terrain we have had for a world cup or world champs in a long time, if ever in my experience, and it may take the cake for a while. Not a race to miss. That brings me to the fact that I was the only American there. It really sucks to do this type of race alone. It's enough of a challenge to perform well, but taking care of everything yourself, eating alone, finding rides, etc. is just not fun. How are we going to fix this, how are we going to get more of us to the World cup? What would it have taken for a few of you to come? | ||
| C • unemployment 6 | ||
Thursday Jun 21 | ||
| Orienteering 1:03:45 [2]**** 5.5 km (11:35 / km) +198m 9:49 / km | |
| ahr:146 max:177 shoes: VJ Integrators (red/black)#2 | ||
| I left Karlstad at 7.50am with a bus to Oslo. Once in Oslo I met up with some friends who are in IL Tyrving. We went to a map outside of Oslo to do a training. The terrain was very rough and the visibility was low, so it made for some tricky and touch orienteering. I feel kind of cool to be able to orienteer in so many different places on the tip. | ||
Wednesday Jun 20 | ||
| running 35:45 [1]6 km (5:58 / km) +27m 5:50 / km | |
| ahr:135 max:165 shoes: Saucony aura LX | ||
| A morning run with Boris and Cristina. I couldn't fall asleep and so it was the 4th night in a row where I slept less than I should. I wouldn't have gone running if Cristina hadn't shown up to go (she was a maybe last night, so we didn't know if she would come or not). Once I was out there I was fine, but Cristina did laugh when she saw my small little eyes at the beginning. | ||
| C • A-final! 2 | ||
| stretching 13:47 [1] | |
| Stretching while waiting for the store to open to buy breakfast. After breakfast I had to pack my stuff up and head off to Karlstad. | ||
| C • Was it really 13:47? Are you s... 2 | ||
| running warm up/down 24:00 [1]4.3 km (5:35 / km) +66m 5:11 / km | |
| ahr:139 | ||
| Warm up and cool down for sprint race. | ||
| Orienteering 24:59 [4]**** 3.1 km (8:04 / km) +80m 7:08 / km | |
| ahr:178 spiked:11/13c shoes: VJ Integrators (red/black)#2 | ||
| Park Tour Värmland
Final 2007 Very cool sprint race put on by the juniors of the Värmland area. It was a mixture of woods and some neighborhoods. There were tons of route choices, but also some fine orienteering in the woods. I ended up 4th (2nd OK Tyr) after a pretty bad race. I didn't run full speed because of the world cup on Friday, but that didn't help my decision making ability. I missed the good route choice to the first control (those are always tricky to see right from the start), but I also missed two other good route choices. I felt physically tired, but I expected that. Even though I could have had a much better race technically, I had a lot of fun running it. It was a great training! I ended up beating Linda Take by 1 second, that is always nice:-) | ||
| C • Good Luck 2 | ||
Tuesday Jun 19 | ||
| running 20:00 [2]3 km (6:40 / km) +30m 6:21 / km | |
| shoes: VJ Twisters | ||
| Running to and back from our starting point. | ||
| Orienteering 1:14:34 [1]***** 3.5 km (21:18 / km) +67m 19:27 / km | |
| spiked:10/16c shoes: VJ Twisters | ||
| Training in Lunsen. This is certainly a challenging place. I actually found that I was doing well in the beginning, but I felt a little tired and hungry and lost my concentration, after that it was really hard. | ||
| C • I'm jealous. 1 | ||
Monday Jun 18 | ||
| Note | |
| I have arrived in Uppsala from Finland and am staying at Boris's. I will try to get my training and races up here soon. WC quali results some how don't have me in the results (if you look at the splits I am at the bottom with my time and splits). For those interested I was 19th in Heat 2 with a time 13:08, 30 sec from qualifying, 2'11" behind Simone N-L. It was a good race for me. The final went ok as well, just a little too slow in the beginning. The A and B final had the same course. Those results are up. Venla mass start was pretty scary but went fine. One 2' error and some slower running due to the roughness of the woods and all the damm people. It was a truly original and fun experience. I was 6 min back from the leaders and 102nd place. | ||
| C • 2 | ||
| running 31:47 [2]5.8 km (5:29 / km) +18m 5:24 / km | |
| ahr:152 max:171 shoes: Saucony aura LX | ||
| Running around the block from boris's house, plus some strides in the park infront of his place. | ||
| strength 8:00 [1] | |
| feet and ankle strength 5:00 [1] | |
| Orienteering 1:15:02 [3]***** 5.7 km (13:10 / km) +78m 12:19 / km | |
| ahr:157 max:185 spiked:12/13c shoes: VJ Twisters | ||
| Running with Boris on Nasten, he ran the first few controls telling me what he was looking for to find the control. I took over after that. He did really well navigating and seemed quite confident in his orienteering, a big change from his visit here a year ago. Very cool. :-)
No honestly, it was a good training for me, and it was fun to be able to train in Scandinavian terrain without feeling really insecure. | ||
Saturday Jun 16 | ||
| Event: Jukola 2007 | ||
| running 20:21 [3]3.5 km (5:49 / km) +27m 5:36 / km | |
| ahr:137 max:145 | ||
| Morning jog with Fransika Wolleb. | ||
| strength 7:00 [1] | |
| Core strength, i should keep this up, even if I am away from home. | ||
| running warm up/down 39:00 [2]7 km (5:34 / km) | |
| ahr:138 shoes: VJ Twisters | ||
| Warm up and cooling down for the Venla start. | ||
| Orienteering race 47:41 [5]***** 5.9 km (8:05 / km) +136m 7:15 / km | |
| ahr:180 max:195 spiked:14/16c | ||
| Venla Relay, Mass start.
Holy cow there are a lot of women in this relay. Pretty darn intimidating& but I managed it well. My goal was to spike the first control, which I did and then stay concentrated on my race, but use the people to my advantage. I managed to do that as well too, but couldnt run as fast as I would have liked to. One reason was because of all the women, you are basically in a line of women the whole time and you either have to get around them or go their tempo. I was trying to get around, but a lot of faster women were passing me as well. I basically spend the whole race fighting for a place to put my feet. That brings me to the second reason I felt like I couldnt run that fast. It was really rocky, and with all the women around I was honestly worried about my ankles. I was not specifically worried about the ankle I injured (which is good), but just worried about hurting myself in general. I smacked my knee on a log and have a very blue/green bump now, and I also took one face dive, but other than that I survived. During the race I felt like I was doing really badly, the reason being that there were all sorts of women around me, some fast, but also some that didnt seem too speedy, or they were pretty old or very young. What an experience. I wanted to come in the top 100 women, but just missed that with a place of 102nd, 614 behind the leader. Some pretty good women were not that far ahead of me, and I beat some too. I think it was a decent performance, but I lost some time on one control (2 minutes by going to the wrong forking) and think I could be closer to the leaders in more runnable terrain. Next time I would rather run the 2nd or 3rd (4th if I get good enough) leg though. | ||
Friday Jun 15 | ||
| Orienteering 35:00 [1]3.3 km (10:36 / km) +48m 9:53 / km | |
| ahr:132 max:165 shoes: VJ Twisters | ||
| Training on the map, Virpimäki with the Swiss team to prepare for Jukola. I had very tired legs from yesterday. | ||
Thursday Jun 14 | ||
| Event: Orienteering World Cup Event 1 | ||
| running warm up/down 45:00 [3]7 km (6:26 / km) | |
| ahr:135 shoes: VJ Integrators (red/black)#2 | ||
| Warm up and cool down for the WC Sprint quali race. | ||
| Orienteering race 13:08 [5]**** 2.4 km (5:28 / km) +57m 4:53 / km | |
| ahr:187 max:195 spiked:16/17c shoes: VJ Integrators (red/black)#2 | ||
| Sprint Qualification race
General: I was pretty nervous going in, feeling like I havent been able to prepare myself like I would have wanted to since my injury. I set my goals to be 100% subjectively based, wanting to be calm, and concentrated. I achieved this, no doubt about it. Physically, I started strong and could push hard, but started to loose speed in the second half. I certainly noticed the lack of speed work in the last two month. I will work on this. Technically, I lost about 15 on one control (11) because I misinterpreted the descending driveway as the wall and went around that first, instead of the wall. This was also about at the point where I was starting to get tired. My result was ok (19th, 17 make it in the A final), I wish it would have been fast enough for the A final, but I was actually pretty far off (30 seconds). I lost 211 to Simone, which must be a new personal best. Overall I am happy with my race from a personal perspective, but wish I could have given you guys something to talk about in the A final. I wrote an email to tell them that they had left me out of the results, they fixed it, so here are the results: http://simeoni.jukola2007.net/tulokset/en/2007_wcu... | ||
| running warm up/down 40:00 [2]6 km (6:40 / km) | |
| shoes: VJ Integrators (red/black)#2 | ||
| Warm up and cooling down for the sprint final in the rain:-( | ||
| Orienteering race 18:25 [5]**** 2.9 km (6:21 / km) +60m 5:45 / km | |
| spiked:14/14c shoes: VJ Integrators (red/black)#2 | ||
| WC Sprint Final
I have a tendency to run badly after a good race (and visa versa), so I was a bit worried that I would blow something in the final, since I managed to stay put together in the quali. I didnt (!) but ended up starting a little too slow. I guess I was being careful (even though the beginning was easy) because I didnt trust myself completely. I am happy to say that I think I should start trusting myself more. Just before it got hard the girl who started behind me, Ane Linde (DK) caught up to me. I was leaving the control as she was running up to it. That kicked me into a higher gear and I was able to stay ahead of her for the whole race. It felt great to be running as fast as I can through the woods, navigating well and not thinking about my ankle. On the second to last control we took slightly different lines to the control and I hesitated for about ½ second and she got to the control ahead of me (damm). So, she got to the finish ahead of me too. Oh well. I guess I lost 1 min in the beginning in the easy part, just because I was being cautious. Too bad really, but better than blowing it. Results: I guess I was 12th in the B-final (the Jukola page has me as 10th and IOF- WRE page has me as 12th), 1 min out of being in the top 5 and qualifying for the A final. We had the same course as the A final and there I would have been 46th, falling back down to be B-final. Results are here:http://simeoni.jukola2007.net/tulokset/en/2007_wcu... My next chance is on Friday in Norway as the only American taking part in the next world cup race. | ||
Wednesday Jun 13 | ||
| running 10:00 [1]1.5 km (6:40 / km) | |
| shoes: Asics 1090 | ||
| Running from the event center to the model map after picking up my stuff for the race tomorrow. No sign of greg, clem or cristina. I left them a note at the event center, I hope to see at least one of them tonight at the team leaders meeting. I think next time we could be more organized and also stay as a team together somewhere.
| ||
| Orienteering 15:56 [2]2.1 km (7:35 / km) +6m 7:29 / km | |
| ahr:153 max:172 shoes: Asics 1090 | ||
| Model event for the sprint qualification race.
Very typical sprint terrain, some park, some building complexes, not very difficult, but you have to look at the route choices and you certainly have to run full speed. If the quali is like this tomorrow, I should be fine. | ||
| Orienteering 31:16 [2]3 km (10:25 / km) +57m 9:31 / km | |
| ahr:137 max:187 shoes: VJ Twisters | ||
| Model event for the sprint final race.
This model was all in the woods, the same area is being used as the model for Jukola. The final will have some neighborhood type terrain in it too. There were magnetic fields in the terrain and at one point the compass turned 90 degrees within 3 meter distance, and then continued to make a 180 and back to north after about 8 meters. Kind of a sucky feeling for the Final, lost some trust in my compass. We ran some controls at an easy pace (we being the Swiss girls and I) and then met Kilian (the Swiss womens coach) in the middle of the woods. He drew in a course using the controls and we ran this at a higher tempo, it was only about 1km long. This was really good to get the feeling of what you needed to do to orienteer fast in this type of terrain. I will do this again in the future. Nice of him to let me tag along! | ||
Tuesday Jun 12 | ||
| running 41:33 [2]7.8 km (5:20 / km) +33m 5:13 / km | |
| ahr:145 max:164 shoes: Saucony aura LX | ||
| Running near Laupa at my accommodations before the Swiss team arrived. It was a long day of traveling, starting already last night. Went to Zurich to check in the night before since my plan was leaving at 6:45am today. I slept at a friends house near the airport. I still have to get up before 5am, which is never fun, but everything worked out. Too bad I had to take a taxi once I got to Seinäjoki to get to my accommodations, since there was no other way of getting there. Otherwise all the traveling went well and I found I am much more relaxed traveling alone than I used to be. | ||
Sunday Jun 10 | ||
| indoor bike (hometrainer) 44:19 [1] | |
| ahr:120 | ||
| C • Good Job 3 | ||
| strength 21:22 [2] | |
| feet and ankle strength 10:00 [1] | |
Saturday Jun 9 | ||
| running 24:09 [1]4 km (6:02 / km) +111m 5:18 / km | |
| ahr:131 max:158 | ||
| morning jog | ||
| running warm up/down 40:00 [2]6.4 km (6:15 / km) | |
| ahr:155 shoes: Inov-8 Mudrock 280 | ||
| Warm up and cool down for the Cressier-Chaumont race. | ||
| running race 1:10:44 [5]13 km (5:26 / km) +736m 4:14 / km | |
| ahr:184 max:194 shoes: Inov-8 Mudrock 280 | ||
| Cressier-Chaumont race
I wasn't sure how I would do in this race, since I have not gained my energy back since my illness last week. I was kind of afraid I would be much slower than in 2005, the last time ran this race. I ran this year 1 minute slower than in 2005, but still 4' faster than in 2003. I am satisfied with the time. I ended up doing ok in my age category :-) and was the 3rd woman overall. | ||
| C • Bravo! 7 | ||
Friday Jun 8 | ||
| running 56:37 [2]8.3 km (6:49 / km) +233m 5:59 / km | |
| ahr:145 | ||
| Just running... | ||
| running 10:00 [5]2.3 km (4:21 / km) | |
| shoes: New Balance 825 | ||
| 8 x 1'-1'30" strides. these felt good, thank goodness... | ||
Wednesday Jun 6 | ||
| running warm up/down 41:44 [1]6.8 km (6:08 / km) | |
| ahr:145 shoes: Asics DSTrainers (white/blue) | ||
| Warm up, cool down and the first few slower stages of the running performance test I did today. | ||
| running intervals 11:00 [4]2.8 km (3:56 / km) | |
| ahr:175 max:198 | ||
| The last four stages of the performance test. Stages 12.6, 14.4, 16.2, 18.0km/h. I was able to run for 2' at 18km/h which is the most I have ever achieved. My threshold speed is at 15km. This is also the highest threshold speed I have ever had. I have done the same test in Feb of 2005 and 2006, so it's nice to have comparison.
The test has 3 minute stages, starting at 7.2km/h and going up 1.8km/h every stage. Heart rate, lactate and RPE are recorded. We were trying out some new software, plus training our new intern, so it was a good excuse to run a performance test. | ||
| C • Awesome!!! 3 | ||
| indoor bike (hometrainer) 43:17 [1] | |
| ahr:120 shoes: Nike Free | ||
| just recovering. still tired... don't know why!?! | ||
| feet and ankle strength 15:00 [1] | |
Tuesday Jun 5 | ||
| running warm up/down 25:00 [1]3.5 km (7:09 / km) | |
| ahr:140 shoes: Saucony Tangent | ||
| Warm up and between each sprint-O interval. | ||
| Orienteering 12:40 [5]2.8 km (4:31 / km) +35m 4:15 / km | |
| ahr:178 max:190 shoes: Saucony Tangent | ||
| Sprint-O intervals with the SpSpRS group. This is the Elite sports recruitment school group. Every man has to go into the army here in Switzerland, but if you are good enough at a certain sport, you can get accepted into a special program. Instead of spending 13 weeks in boot camp, you get to spend it here in Magglingen training instead. Marc, Merz, Hubmann, Hertner all did this for there military service, it's a great opportunity for the athletes. This year there are 6 O-er here in Magglingen. I was invited to do their training with them today. Very cool!
The exercise was 3 separate loops run at interval pace. I was happy with my effort, but made a mistake on the second loop to the first control. I didn't see quickly enough that I could cross a fence (it was crossable on the map) and ran around instead. Lost 30" | ||
| running warm up/down 13:00 [1]2 km (6:30 / km) | |
| ahr:137 shoes: VJ Integrators (red/black)#2 | ||
| Warm up and cool down for 2nd O training. | ||
| Orienteering 46:45 [3]***** 4 km (11:41 / km) +112m 10:15 / km | |
| ahr:167 max:183 spiked:10/14c shoes: VJ Integrators (red/black)#2 | ||
| A very tricky course in Längholz.
Ran at a low/medium pace but I think I was a bit off on every control anyway (short course with lots of controls) but could catch where I was quickly. Certainly wasn't a feeling of flow, but it was tricky... very tricky:-) | ||
Monday Jun 4 | ||
| running 48:16 [2]7.3 km (6:37 / km) +201m 5:49 / km | |
| ahr:146 max:171 | ||
| A easy run, felt really slow and couldn't get myself going any faster. | ||
| C • Training 2 | ||
| feet and ankle strength 13:18 [1] | |
| Note | |
| marc's home again:-) | ||
Sunday Jun 3 | ||
| Orienteering 58:38 [3]**** 5.4 km (10:51 / km) +229m 8:58 / km | |
| ahr:155 max:185 spiked:6/6c shoes: VJ Integrators (red/black)#2 | ||
| Trained on a map in Solothurn today (martinsflue-leewald) where the Swiss Classic champs were held in 2005. I didn't run this course because I got a nasty cold right after WOC'05. This is the race where Martina Fritschy beat Simone N-L just two weeks after Simone won all 4 gold medals at WOC. She had a bad day and Martina a good one. The interesting part of that story is that Martina had up until that day won every Swiss classic champs she had started in her whole life. That morning she figured it would be the first time she didn't win, ironically (and well deserved) she won again. Nice story huh!
I felt really secure with my ankle today! Yupee! I did a warm up on trails reading the map and then a few controls from the classic champs race. I pushed during for those controls and could run really well, didn't think about my feet much (except once in a while, thinking to myself; "wow I'm not thinking about my feet"). I am certain that if I get in a few more O training before the WC that I can be confident of my feet and focus 100% on the O. I will get maps up of the last few trainings I have been doing. Very interesting, yet also very diverse terrain. It's been fun. | ||
| feet and ankle strength 21:46 [1] | |
| A birdie told me 10-5-10, sounds good to me! | ||
| strength 17:00 [2] | |
| core exercises | ||
| Note | |
| Maps are up: http://my.opera.com/sandrazurcher | ||
Saturday Jun 2 | ||
| Note | |
| I feel like a new women today:-) Becoming healthy is on it's way!
I got my map from Sundays race in the mail today. Finally I could look at this race that has been lurking over my head as a bad performance all week. After the race I felt frustrated because I thought I was moving really slowly through the woods due to uncertainty with my ankle. This ends up not being true (which is a big relief). I *just* made a lot of mistakes. Of course you could say that is *just* as bad, but I know that I can run a race without those mistakes, I was more worried that I had lost my speed through the woods. Turns out I can account for about 1 minute time lost due to my ankle (legs that were downhill where I was careful). I can account for 9 minute of mistakes!! Now the question is, why did I make so many mistakes. I think it was because I was worried about the ankle, and somewhat preoccupied. Of course this isn't good, but at least fixable. All I have to do is 1. get healthy and 2. do some more terrain running to get used to it again. If I adapt as well as I did to trail running (took about 3-4 times of running on small trails before I didn't think about the ankle anymore) I should be able to do that pretty quickly. One thing is for certain, however, I cannot expect to be at 100% for the World cup races in 2 weeks. I am not trying to make excuses, but rather be realistic with myself. These races are going to be races that will help me prepare for the World champs, unfortunately I can not expect more than that. And neither should you!!! ;-)) | ||
| Orienteering 44:49 [1]*** 6 km (7:28 / km) +100m 6:54 / km | |
| ahr:165 spiked:20/22c shoes: VJ Twisters | ||
| I just HAD to get out of the house! and I probably would have gone for a jog today anyway since I am feeling so much better, so I went to the O-meet I was originally planning on going to. It was good that I went, since i needed to pick up my O-pants from s-sport, but also because it was SO nice to be outside again. I just jogged the course, but focused on being 100% accurate. I managed very well. Lost a little time on 9, running in on a compass and hoping you'll hit the control is not always effective, lost about 30 seconds being too far right and low. Also lost some time on 14, I was too low, and there was some new logging in the area, made it hard to judge the map. Lost about 45 seconds. My time surprised me.
I felt good with my ankle, but I was just jogging. My heath is doing much better too. | ||
| C • Good 2 | ||
