Training Archive: szurcherIn the 30 days ending 2008-04-30:
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| 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 | S | M | T | W | ||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Apr 30 | ||
| running 48:30 [2]8.5 km (5:42 / km) +190m 5:08 / km | |
| Yuck. I think I caught a cold. I guess staying up all night at Tiomila wasn't a good idea and then travelling yesterday as well, which always seems to be risky business. I don't think I will get sick, but it's a little annoying anyway. | ||
| stretching 5:00 [0] | |
Tuesday Apr 29 | ||
| Note | |
| (rest day) | ||
| Travel day... uggg. | ||
Monday Apr 28 | ||
| running (TE 2.7) 24:07 [2]4.5 km (5:22 / km) | |
| shoes: Asics 1090 | ||
| Morning jog with Kat before going to the gym for a strength training. It was so much fun to have the whole CSU Tiomila team at Boris's place last night. Very good times hanging out, telling stories etc. | ||
| strength 1:00:00 [2] | |
| shoes: Asics 1090 | ||
| The usual strength training without a lot of jumps. | ||
| running 29:00 [2]5.5 km (5:16 / km) | |
| ahr:145 shoes: Asics 1090 | ||
| Running with Boris to and from the two sprint maps to check out our courses for tomorrow's training. | ||
| Orienteering 56:11 [2]*** 7 km (8:02 / km) | |
| shoes: Asics 1090 | ||
| Boris is organizing the OK Linne training tomorrow and to prepare for the Swedish Sprint champs this coming Thursday, he is putting on two sprints. I like course setting, so I volunteered to set one of the sprints and was given the job of setting the qualification round. He set the final. Afterwards we had to go out to run the sprints to make sure that the maps were still fairly accurate and look at the control locations. It was fun running around two sprint maps and comparing route choices. | ||
Sunday Apr 27 | ||
| Note | |
| (rest day) | ||
| I bascially stayed up all night watching Tiomila and I don't really function well when I haven't slept. I wanted to train today at some point, but it just didn't seem to make much sense in my state. | ||
Saturday Apr 26 | ||
| Event: Tiomila 2008 | ||
| running (TE 2.0) 20:00 [1]3.9 km (5:08 / km) | |
| ahr:142 shoes: Asics 1090 | ||
| Morning jog... running the 3rd leg at Tiomila for OK Tyr today. After that I will be watching and cheering for my three favorite teams, VeVe, CSU and of course also Tyr all night long! | ||
| C • Great run today!!! 2 | ||
| C • Bravo Sandra!!! 4 | ||
| running warm up/down 1:09:12 [2]10 km (6:55 / km) | |
| ahr:155 max:175 shoes: VJ Integrators (black/green) | ||
| Long-ish warm-up because I wanted to be sufficiently warm for what I thought would be a very fast race. I also started warming up early, because it was somewhat hard to predict how long the first two legs would have, since they were pretty wrong with the predicted winning times. The warm-up had lots of stops to talk with the coach and see how we were doing. It was great to "get coached" before the race. He told me what I should keep my head up, since the woods are open, and that I should give 110%, both of which I thought about during the race. | ||
| Orienteering race (TE 4.9) 34:37 [5]**** 5.2 km (6:39 / km) +100m 6:04 / km | |
| ahr:187 spiked:12/13c shoes: VJ Integrators (black/green) | ||
| 3rd leg at Tiomila
This leg was un-forked, so basically it basically meant that most women out there were going to the same controls. I started fast and passed a bunch of women in during the field running and then had to lead this group to the first few controls. Ran into a control circle on one control a little too far to the right and missed it by 45 seconds, but this was the biggest mistake of my race. After this mistake, Simone Niggli caught up with me and I started to push a little harder and ran with her. I took some different micro route choices and got to two controls ahead of her. The first time I made a small 5 second bobble to the next control and she was there again, the 2nd time I got to the control enough ahead of her (she was too far to the right) and stayed ahead for the next 3 controls until I made another 5 second bobble (I left the control at slightly the wrong angle). On the steep downhill to the last control I got ahead and stayed ahead of her into the change over. It was a great race for me, I felt confident in my orienteering and was aggressive in my running speed. Of course, I did feel a little more safe than usual, since I wasn't alone and the control weren?t forked. I ended up 18th of my leg, 2'56" behind the best time, but only 1'25" behind the 2nd best time, and moved the team from 53rd to 38th. Linn Nilsson moved us up to 28th with an awesome run and Mia Gyllenberg got us into 23rd for our final result. A awesome result for us. It was fun to be a part of it. | ||
| stretching 10:00 [0] | |
Thursday Apr 24 | ||
| indoor bike (hometrainer) warm up/down 5:00 [1] | |
| strength 45:00 [2] | |
| 20' of core strength and then some of the usual strength program. Showed Kat and Boris what I usually do, so that was cool. | ||
| running 12:00 [1]1.8 km (6:40 / km) | |
| shoes: VJ Integrators (black/green) | ||
| Running to the start of the O training, walked back with Marc afterwards. | ||
| Orienteering (TE 2.5) 40:32 [2]**** 3.2 km (12:40 / km) | |
| spiked:9/12c shoes: VJ Integrators (black/green) | ||
| OK Linne training. Did two loops with Marc. Walked the first one and then jogged the second one. Beautiful woods, I would like to go there another time and run at a normal speed. | ||
Wednesday Apr 23 | ||
| running 45:00 | |
| ahr:160 shoes: Inov-8 Mudclaw 270 | ||
| Running from Boris's place to Nasten and doing various "intervals" on trails between sections of orienteering. The intervals varied between 2.5-3.5min, did 4 of them | ||
| Orienteering (TE 3.2) 1:00:32 | |
| ahr:165 max:177 spiked:8/10c shoes: Inov-8 Mudclaw 270 | ||
| Went to some of the fixed Tiomila training controls on Nasten. Kept making parallel mistakes with the marshes, but correcting quickly. Not my most clean day in the woods, but good to get some practice in difficult terrain again. | ||
| Orienteering (TE 3.4) 47:49 [2]***** 5 km (9:34 / km) | |
| ahr:160 max:178 spiked:8/10c shoes: Inov-8 Mudclaw 330 0 | ||
| OK Linne club training
I spend a few minutes trying to find the start... after that I had my fair share of problems but also had some good flow too. Lunsen is tough. | ||
| C • Would you be able to post t... 1 | ||
| stretching 5:00 [0] | |
Tuesday Apr 22 | ||
| running (TE 3.2) 1:03:09 [2]10.3 km (6:08 / km) | |
| ahr:154 max:175 | ||
| I left this morning at 5am for Sweden and arrived in Uppsala this afternoon. The weather is great here! Beautiful blue skies and warm too! Much nicer than at home.
Boris, Kat and I went for a run around Stadsskogen, then Norby and small trails on Nċsten. Swedish woods are so pretty. It was really nice to go running. | ||
| C • Nice and warm 2 | ||
Monday Apr 21 | ||
| running (TE 3.1) 1:13:25 [2]11 km (6:40 / km) +460m 5:31 / km | |
| ahr:146 max:177 | ||
| Ran from home up to End der Welt, then down to Orvin and over to Evilard, then almost all the way down to Biel and then the 350 meters back up to Magglingen. Raining and cold again :-( | ||
| running drills and plyometrics 45:00 [3] | |
| The usual running drills and plyometrics, a lot of jumps, but mostly fast coordination type of jumps. | ||
| strength 45:00 [2] | |
| Building my strength up again. It's nice to feel that I still have it! | ||
Sunday Apr 20 | ||
| running warm up/down 56:42 [2]9.3 km (6:06 / km) +190m 5:32 / km | |
| ahr:155 shoes: New Balance 825 | ||
| Warm up, jogging between intervals and cool down. Nice warm day. | ||
| running intervals (TE 3.7) 14:08 [5]4 km (3:32 / km) | |
| ahr:170 max:190 shoes: New Balance 825 | ||
| Marc and I were cleaning all day and I guess once I got outside to do these intervals I was a little hyper. I ran the first 3 of these 400 meter repeats a little faster than what I had planned and set the precedence for the workout. It was tough to try to keep the same times for the rest, but I am pleased with how I did.
The workout was 10 x 400 meter intervals with 1 minute rest between. Times were: 84 84 84 87 85 85 86 84 84 85 | ||
| stretching 10:00 [0] | |
Saturday Apr 19 | ||
| running long (TE 3.8) 1:57:12 | |
| ahr:161 max:176 | ||
| A beautiful long run on the first really nice warm day of the year! It was great to run in short sleeves. I was in Bern so I did a big tour around the Bremgartenwald, down to the Aare, around the half island and around the old town to Urs's place. It was great.
I did some middle tempo running during the long run at different time intervals. Once 5 minutes, than 10 minutes and the last one for 8 minutes. It always feels good to run a little faster during a long run. | ||
Friday Apr 18 | ||
| running intervals (TE 3.2) 1:10:26 | |
| ahr:156 max:197 | ||
| Does anyone else get nervous or anxious before they do interval training? I always do, I guess it's because I know it's going to be hard and it's going to hurt a little. The little devil that sits on my shoulder seems to always tell me that it's probably not a good idea and gives me lots of excuses not to do it. Today I was particularly nervous for these intervals.
I did a new form, where I combined training uphill strength and flat running speed. On the back side of End der Welt gym (the end of the world) it drops about 200 meters down to the Valley of Orvin. End der Welt is basically the only flat place in Magglingen and that is where the track is. So I did intervals where I first ran 3'30" uphill (570 meters distance + 75 meters climb) and then directly afterwards (2 minutes rest) ran 1000 meters on the track. I did this 3 times with a break of 5 minutes to get back down to the start of the uphill interval. It was an interesting form and I felt I recovered from the uphill section very quickly (2 minutes rest may have been too much). Times were: (uphill 570m +75m climb) / (1000m flat) 3'32 / 3'49 3'33 / 3'47 3'25 / 3'48 On the uphill intervals my legs were burning with lactic acid, but on the 1km flat intervals I didn't feel any burning, rather I felt more limited by my breathing. Strange. | ||
| C • Always feel anxious, just b... 6 | ||
| stretching 5:00 [0] | |
Thursday Apr 17 | ||
| running (TE 3.1) 44:08 [2]8 km (5:31 / km) +220m 4:51 / km | |
| ahr:156 max:177 shoes: New Balance 825 | ||
| This run felt SO much better than Tuesday's run. I hope this means I am finally getting healthy. Apparently I am also getting faster; I think this is one of my fastest times for this loop. All this unwanted rest the last two weeks is probably making me peak. I need to start training well again to stop this. | ||
| C • Hello! 1 | ||
| running drills and plyometrics (TE 2.6) 45:00 [3] | |
| ahr:155 | ||
| It felt so good to be doing this workout again. I really had fun and felt good on the jumps. I hope I don't have too sore of muscles tomorrow. | ||
| strength 1:00:00 [2] | |
| ahr:127 | ||
| The usual strength training, but with less weight than usual, since I need to build up again. | ||
| stretching 10:00 [0] | |
Tuesday Apr 15 | ||
| running (TE 4.6) 1:04:43 | |
| ahr:169 max:186 shoes: New Balance 825 | ||
| I went to Bern to run with the Tuesday interval group. Everyone who ran the races this weekend were only doing a normal run and not intervals. I had hoped to do some sort of interval training but very quickly realized that I am not yet healthy enough. My heart rate was really high for a fairly normal pace and I had trouble talking while running. Annette and I decided not to do anything fast and just ran for an hour. We ran at some parts at a pretty decent pace, at least for me, and I felt like I was working really hard too. I hope I kick this lurking ilness soon. I was actually very suprized at how I felt on this run, because otherwise I do not feel sick at all.... | ||
| indoor bike (hometrainer) (TE 1.7) 46:42 [1] | |
Monday Apr 14 | ||
| strength 20:00 [1] | |
| Did some exercises for my butt muscles, I want to build up again, so that I can do the usual strength training next Monday morning. | ||
| indoor bike (hometrainer) (TE 1.5) 45:00 [2] | |
| ahr:140 max:149 | ||
| Got home from work a little too late to go out in the rain and go for a run before going to my French class, so I decided that the bike would be a good alternative. Still feel my cold, but it never really broke out like I was worried it would. It was a good decision not to run.
When I got home from my class a frog was in my way to park the car. He didn't want to move, even though I was poking him with a stick. I guess he was scared, but I thought he would eventually get out of my way. He didn't, so I had to go get a dust pan and scoop him up out of the way. They are really cute but not that smart, I guess. | ||
| C • I had a toad, which I thoug... 1 | ||
Sunday Apr 13 | ||
| Event: 1. Nationaler OL | ||
| Note | |
| (sick) | ||
| I didn't run the long distance race today because I felt too sick. The terrain was really fast, and in my subdued state I would have lost way to much physically to the others, plus I think it would have been a bad idea for my health.
On a good note: Marc was 3rd yesterday in the middle distance champs, 45 seconds behind the winner Matthias Merz (results: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... Today in the long distance race he was 2nd, 1 minute behind Daniel Hubmann and 53 seconds ahead of Matthias Merz (results: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... A very good weekend for Marc! Yeah :-) | ||
| C • That's good to hear because... 1 | ||
| indoor bike (hometrainer) (TE 1.3) 50:00 [2] | |
| Doing some light exercise made me feel pretty good. | ||
Saturday Apr 12 | ||
| Event: Swiss Championships (Middle) | ||
| running warm up/down 55:00 [2]8.5 km (6:28 / km) | |
| ahr:155 shoes: VJ Integrators (black/green) | ||
| Warming up and cool down. After sleeping practically all day yesterday I felt pretty good this morning. Decided to not do my pre-race morning jog and save all energy for the race. Did a little longer of a warm up because my legs felt heavy, but all in all felt mostly healthy.
| ||
| Orienteering race (TE 5.0) 39:04 [5]*** 5.2 km (7:31 / km) +135m 6:39 / km | |
| ahr:186 max:193 spiked:14/16c shoes: VJ Integrators (black/green) | ||
| Swiss Middle distance Champs.
I don't know what to think about this race. Last year's me would have been really happy with the time and with how I orienteered. I guess my expectations are higher this year. The race was actually very good, but I lost time on two controls. The first was num. 4 where I took a "safer" route and lost about 30 seconds. The 2nd was to num. 9 where I took a route choice that ended up being about 1 minute slower than the other route and I lost about 45 seconds executing it. I was pushing up the hill and didn't realize how far up I was and over ran the control. I was able to correct very quickly though. Anyway, if I could have been 2 minutes faster I would be really happy with the race. This way I am only satisfied. The result is kind of crappy, but that is because the terrain was really fast and not very selective, so lots of people were able to run just as fast or faster than me. Oh, btw, I broke my compass during the course and had to use my spare compass that I carry with my for the first time in a race. Glad I had it with me. It just happened to be that I broke my compass on a very tricky "compas leg" too. Go figure. Unfortunately the effort of the race knocked me back to being sick. I felt awful in the evening and had a slight fever. I decided not to run the long distance race today since I am still fighting this bug and I think in the long run it's better if I get healthy quick, so that I can continue to train normally the next week. Splits for the race are here: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... | ||
| Note | |
| So, if you look at Matthias Merz's map from the middle distance race (link: http://www.matthiasmerz.ch/images/stories/personal... ) the men's course had the same leg as we did (their 10-11) our 8-9 where I lost a lot of time on the route choice. Matthias also went right, but only once he got on the big trail to the north. I went over the river directly to the east into the yellow and then up to the trail. I still feel like it's a good route choice. Most of the girls went back out of the control to the west to the big trail. Then north on the big trail to the parking lot where the little trail goes to the river. Then over the river and to the next big trail, taking the trail to the T and directly up the hill to the control. Matthias only looses 7 seconds on his route. Maybe I lost too much time crossing the river or getting through the green. Who knows.
| ||
Friday Apr 11 | ||
| Note | |
| (sick) | ||
| ugg, I woke up with a cold:-( I am spending today sleeping and resting, drinking tea and taking Vit. C. I am going to kick this by tomorrow! At least I hope so, since tomorrow is the Swiss middle distance champs (+ selection race) and Sunday is the long distance selection race. | ||
| C • No Getting Sick!!! 1 | ||
| C • Looks like a pretty good ru... 3 | ||
Thursday Apr 10 | ||
| running warm up/down 42:00 [2]7 km (6:00 / km) | |
| shoes: Inov-8 Roclite 285 | ||
| Warm up and cool down for the 1st sprint of the day. | ||
| Orienteering (TE 4.2) 15:46 [5]2.6 km (6:04 / km) +40m 5:38 / km | |
| shoes: Inov-8 Roclite 285 | ||
| I ran the first two Swiss team selection races today, which were two sprints. The first sprint was in the town of Brugg, the terrain being very similar to the World cup final last year, old town, cobble stone streets etc.
My race was good, but I didn't feel like I had any flow during the race. I could hardly look ahead and felt like I was hesitating a lot. There was a map change in the middle and the long route choice leg of the course was the first control after the map change, so you really didn't have a chance to plan ahead. I took a route that wasn't the best but wasn't bad either. Lost about 25 seconds. The rest went well. I could feel that I have lost one week of quality training, it was harder than normal to run fast. I am pleased with the time. I lost 1'28" to Sara Lüscher who won by 21 seconds! Being only 1 minute behind 2nd place is decent. I ended up 11th anyway though. Tight race. Splits are here: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... | ||
| running warm up/down 1:06:26 [2]11 km (6:02 / km) | |
| ahr:156 shoes: Inov-8 Mudclaw 270 | ||
| My warm up for the 2nd sprint was pretty long. I was feeling kind of stiff and also full so I got ready a little eariler and did a long warm up. I think it was a good idea. I finally started to feel like I could run fast again after 30 minutes of warming up. Then started doing strides and stuff after that. | ||
| Orienteering race (TE 4.3) 14:26 [5]*** 2.9 km (4:59 / km) +10m 4:54 / km | |
| ahr:190 max:197 spiked:15/16c shoes: Inov-8 Mudclaw 270 | ||
| This 2nd sprint was totally different in character. This time we were on military training grounds with open woods and fields, and drills equipment etc. It was turbo fast terrain and fairly simple orienteering. I made one small mistake at the end of the course where I didn't see an opening of an uncrossable fence and therefore didn't cut a corner I could have. Lost 10 seconds. Otherwise I was very happy with the race.
It was a tight race again. This time I lost 1'14" to Ines Brodmann and was 11th again. Results are here: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... I think this might be my fastest per/km orienteering time ever. Kind of cool. I am also pleased to see that I loose about the same amount of time to the winners in both sprints, one being technical and one being fast. | ||
Wednesday Apr 9 | ||
| indoor bike (hometrainer) (TE 1.4) 45:00 [1] | |
| strength 25:00 [1] | |
| Just core strength exercises. | ||
| C • quick thinking and legs tomorrow!! 2 | ||
Tuesday Apr 8 | ||
| running warm up/down 58:19 [2]10 km (5:50 / km) +210m 5:17 / km | |
| shoes: Saucony Tangent | ||
| A long warm up in order to feel like I have done some running today and then a short cool down after the intervals. | ||
| running intervals 20:00 | |
| shoes: Saucony Tangent | ||
| I decided to do some 'overspeed' intervals to get ready for the 2 sprint races on Thursday. I did 2 x (10 x 30" fast and 30" slow). My heart rate stays pretty high during the 30 seconds of recovery, that is why I put in as an intensity 3. I felt pretty good running quickly, but I felt like my heart rate was a little higher than normal. Probably from the not doing any speed work last week. | ||
| C • And the back?? 2 | ||
| running drills and plyometrics 11:00 [2] | |
| Did some track drills after the intervals before running home. | ||
Monday Apr 7 | ||
| running 45:56 [2]8 km (5:44 / km) +220m 5:03 / km | |
| shoes: Asics 1110 | ||
| Running again:-)
It snowed here last night again! I am really ready for spring... | ||
| C • It's snowing here right now... 2 | ||
| indoor bike (hometrainer) 45:43 [2] | |
| strength 21:31 [1] | |
| Just core strength stuff. | ||
Sunday Apr 6 | ||
| aquajogging 1:00:00 [1] | |
| I have no back pain anymore! YUPPEE! :-) | ||
| C • Back pain 1 | ||
Saturday Apr 5 | ||
| Event: Swiss Championships (Night) | ||
| aquajogging 1:00:00 [1] | |
| My back is feeling so much better! I am so happy:-) | ||
Friday Apr 4 | ||
| indoor bike (hometrainer) 45:00 [1] | |
| The physio did dry needling today, which basically is trigger-point therapy with needles. So I had two 6 cm needles in my butt today:-)
But it helped!!! Today (Saturday) I didn't have any pain when I got up and it's only slowly coming back right now from sitting. This is an improvement over constant pain all the time. The doctor and my PT said some easy movement to promote circulation could be good for it so I went on the bike for a while. | ||
Wednesday Apr 2 | ||
| Note | |
| (injured) (rest day) | ||
| My back has not been getting better and so it is time to take a few days off. I will get PT during this time and hopefully it will feel better by the weekend. | ||
| C • Recover soon! 1 | ||
Tuesday Apr 1 | ||
| running 40:00 [1]6 km (6:40 / km) +180m 5:48 / km | |
| shoes: Inov-8 terroc 308 | ||
| Oh man I felt awful today on my run. I had low blood pressure and felt somewhat sick to my stomach. I was running at a snail pace. To make matters worse my back is still stiff and bothering me during the day. grrr. Granted it felt better after the run, which means it needs loosening up, right? | ||
| C • Feeling awful due to low blood pressure 8 | ||
| running drills and plyometrics 15:00 [2] | |
| Marc and I were supposed to do the normal strength training program tonight. He picked me up with the car, when we got there we were both lethargic that we sat in the car in the parking lot for about 20 minutes before going into the gym. It was nice to just sit and chat though. What finally motivated us to go in was the idea of buying a cola in order to get some energy. This however resulted in us sitting in the lobby of the gym talking for another 20 minutes. It was nice, but eventually we did start the training.
Everything was cut short because of our pathetic state. My back hurt during a bunch of exercises, which I therefore had to leave out. In the end this part of the training was only about 15 minutes long. | ||
| C • nice.. 3 | ||
| strength 45:00 [2] | |
| In order to still do some of the usual exercises and not strain my back, I reduced the amount of weight I was lifting. This worked great. I also did some other exercises we did last fall to try to build a base in my strength again. If my back hurt after a few reps I would stop and do something else. All in all I could be wicked frustrated that my back still hurts, but on the other hand I am happy to do some weight training at all. Otherwise I would loose a lot of strength and have to start from new again. | ||
