Monday Jun 30 |
 | indoor bike (hometrainer) 1:20:00 [1] | |
| shoes: Nike Free |
| Just riding... |
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| C • When do you leave for WOC??? 3 |
Sunday Jun 29 |
| running warm up/down 38:00 [2]6.3 km (6:02 / km) | |
| shoes: VJ Integrators (black/green) |
| Warm-up and cool down for the 5er Staffel... |
| Orienteering 52:35 [5]*** 7 km (7:31 / km) +200m 6:34 / km | |
| spiked:18/20c shoes: VJ Integrators (black/green) |
| Eric, Marc and I took part in the "5er-Staffel" today and we were even on the same team! Eric ran the first leg, I ran the 2nd and Marc the 5th leg. It's a handicap relay, which means the 2nd leg is for either women or old guys and the 4th is also adjusted.
Eric had a solid first leg run, complained of a small mistake at the end, but otherwise strong and good. He came back 22nd, 4'30" behind the leaders. I had an okay race, actually the first 40 minutes were very good. I could push to my limit and felt good. I might have pushed a little too hard, because suddenly I couldn't think anymore. I could still run fast, but reading the map became difficult. This was just before the spectator control, and on the last loop I totally lost my ability to concentrate and ran into a tricky control without paying enough attention. Ended up at my next control and had to go back to the right control. Lost about 3 minutes here. Doff. It was such a weird feeling to loose my ability to think, especially since for the first part of the race I was leading this group and really running aggressively and seeing everything. Suddenly, from one minute to the other, I felt so insecure and tentative. Strange. I still pulled us up to the 8th place, which was cool, but my time could have been better.
The next two runners on our relay team did well and we were in 7th place when Marc went out on the last leg. He made up 2 places and so we ended up 5th. Cool! Results are here:http://www.o-l.ch/cgi-bin/results?type=rang&year=2... |
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| C • good work! 2 |
Saturday Jun 28 |
| aquajogging 20:00 [1] | |
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| Aquajogging in the Neutchateler Lake. It was so refreshing and not really training, but I am logging it anyway ;-) |
Friday Jun 27 |
| running 45:23 [2]8 km (5:40 / km) +160m 5:09 / km | |
| shoes: New Balance 825 |
| A nice run during my lunch break. It was great to have time to do this. |
| strength 10:00 [2] | |
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| core strength stuff |
| stretching 5:00 [0] | |
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Thursday Jun 26 |
| running 1:06:30 [2]10 km (6:39 / km) +240m 5:56 / km | |
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| The first day in a long time that I haven't come home from work totally exhausted and unmotivated to do anything. Running felt really good too. I think I may have survived the slump I have been in. |
Tuesday Jun 24 |
| running 40:00 [1]6.5 km (6:09 / km) +120m 5:38 / km | |
| shoes: Asics 1110 |
| A short run to get the blood flowing. Not feeling great. |
Monday Jun 23 |
| Note | |
| (rest day) |
| Another well needed rest day in order. |
Sunday Jun 22 |
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| Event: 4. Nationaler OL
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| running warm up/down 45:00 [2]8 km (5:38 / km) +150m 5:09 / km | |
| shoes: Inov-8 Mudclaw 330 0 |
| A very long way to the start... and then a very short cool down. |
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| C • I'll say.. 3 |
| Orienteering 1:39:28 [5]***** 9.6 km (10:22 / km) +410m 8:32 / km | |
| spiked:20/23c shoes: Inov-8 Mudclaw 330 0 |
| National A meet num. 4 was a long distance race in Furstenwald. This is one of the hardest (technically) maps in Switzerland and running a long distance race here was a big challenge. 2 years ago I ran for the first time in these woods. We had a 6km course and it took me 1h 25 minutes. I was much more able to orienteer in these woods today, feeling I was in total control of the navigation instead of overwhelmed. It was a nice feeling to see how much progress I have made. Unfortunately I made one big bone-head mistake. I left one of the controls 180° wrong and ran down a slope away from my control for about 2 minutes before realizing what I did. This means I had about double as much climb as I should have had back up to the control. Then I searched for the control in the control circle for about 1.5 minutes too. In total I lost 10 minutes on this control Doof! I guess the reason I went 180° wrong out of the control was because I had over shoot this control and came into from a different angle. I was with another girl in DE and she didn't have the control yet so I wanted to "get away" from her and ran off blindly. Stupid me.
Results are here: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... |
Saturday Jun 21 |
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| Event: 3. Nationaler OL
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| running warm up/down 40:00 [2]7 km (5:43 / km) +160m 5:08 / km | |
| ahr:140 shoes: Inov-8 Mudclaw 330 0 |
| Warming up about a half an hour too early because they had delayed the start 1 hour and I didn't know and then warming up a 2nd time. Afterwards a short cool down. |
| Orienteering race 43:23 [5]**** 4.5 km (9:38 / km) +250m 7:33 / km | |
| ahr:180 max:195 spiked:14/14c shoes: Inov-8 Mudclaw 330 0 |
| National A meet num. 3
Middle distance race on Brambrüsch. This was alpine semi-open type of woods, pretty rough running and very steep. I had a very good race and spiked every control and could run aggressively despite it being not my type of terrain. Kind of funny that it turned out to be such a good race, because I really didn't feel like racing and just wanted to "have fun". I had a lot of fun, it's very motivating to spike control after control. If I always ran like this I would always be motivated to race. When I got to the finnish I was happy with my performance but I had no idea if the time was good. Here in Switzerland it's happened to me a lot that I get into the finnish and think, yeah it was a good day, but am afterwards disappointed with the result. Today I was not disappointed, I won! Check it out, my name is at the top of the page:http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
cool huh!
I think if the women from the Swiss team would have been here today, there would have been a few girls running between 38-42 minutes. |
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| C • COOL! 15 |
| running 1:00:00 [2]6 km (10:00 / km) +600m 6:40 / km | |
| ahr:147 max:171 shoes: Saucony Tangent |
| After the race, since my mom and I had a hotel room up in Bramrüesch (about 1400 meter high) we had some time to go up the near by mountain (Dreibundenspritz). She went ahead while I went back to the hotel room to change my shoes. I ran uphill until I caught up with her and then we hiked together the rest of the way up. It was a lot of fun and so nice to get up high on a mountain in the beautiful hot weather we are having. A really nice way to spend the evening of the longest day of the year!
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Friday Jun 20 |
| Note | |
| (rest day) |
| Took today off. Will run two O-races in Chur this weekend. |
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| C • Well done! 3 |
Thursday Jun 19 |
| Note | |
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| Cool! I'm in this video about 10 Mila this year: http://www.youtube.com/watch?v=4u6mIwlEo-c&eurl=ht...
You can find me talking with Simone N-L after the race and running in the forest with her at about minutes 8:30. |
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| C • video 1 |
| running 50:20 [2]8.9 km (5:39 / km) +240m 4:59 / km | |
| ahr:147 max:169 |
| Another long day at work, but at least I felt really good running today. Did the same loop as last week on Friday and was 10 seconds faster ;-)> I like this loop, might because a regular. |
| strength 22:00 [2] | |
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| Mostly core strength and some leg exercises. |
Wednesday Jun 18 |
| running 32:22 [2]5.5 km (5:53 / km) +104m 5:23 / km | |
| ahr:146 max:163 |
| A quick run during my lunch break to get the blood flowing. |
| running warm up/down 25:00 [2]4.2 km (5:57 / km) | |
| ahr:155 shoes: Inov-8 Mudclaw 270 |
| Warm-up for a training race about 15 min, then cool down for about 10 min. |
| Orienteering 42:42 [4]*** 5.6 km (7:38 / km) +130m 6:50 / km | |
| max:189 spiked:15/18c shoes: Inov-8 Mudclaw 270 |
| "Abend-OL" (translation is Evening-O) on the map hürberg, a really beautiful forest. I am really glad that I went to this race, even though it was an hour drive away from home. I think the forest was pretty good training for the Czech Republic. The woods were open with some light green and dark green patches, the light green were still runnable, which is the same in the Czech and you can use them to navigate by. There were lots of dot knolls, root stocks, rides, patches of yellow and the terrain was steep. Pretty good fit.
I ran this more as a training than a race, I just couldn't get myself to run really full speed, but I was pushing and the orienteering came pretty automatic, so I guess that is good. |
Tuesday Jun 17 |
| running warm up/down 52:37 [2]9 km (5:51 / km) +60m 5:39 / km | |
| ahr:165 shoes: New Balance 825 |
| I was finally able to go to the Tuesday interval training. It was SO nice to have a day off. I am really spoiled, I do not know how people who work 100% actually train.
I am also writing this on my new MacBook!!! :-) I am so happy! |
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| C • new macbook 9 |
| running intervals 18:00 [5]4.6 km (3:55 / km) | |
| ahr:190 max:105 shoes: New Balance 825 |
| I could really tell that I haven't done intervals in a long time, even though I have been racing a lot, I haven't done an interval training for 3 weeks. Plus with being sick last week. I was really working hard today.
We did 3 x 3 min on with 1 min between, then 3 x 2 min with 1 min off, and 3 x 1 min on with 1 min off.
I felt fine for the first 3 x 3 min. Then after that I had some trouble. I could run the next 3 x 2 min at the same tempo (but I had to fight), but then I totally fell apart on the 3 x 1 min. What I noticed is that my heart rate didn't come down in the rest period. I guess I am just not yet recovered, but I will be soon!
At the very least, it felt GREAT to run at a fast pace and work hard. It made me feel like an athlete again. |
| indoor bike (hometrainer) 48:00 [1] | |
| ahr:132 |
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Monday Jun 16 |
| indoor bike (hometrainer) 1:20:00 [1] | |
| ahr:135 shoes: Nike Free |
| Biking for a while. Trying to get back into this training thing. Had another long day at work and didn't have much energy after work. It's raining and about 8°C up here, so I turned into a wimp and went on the bike instead of running outside. I'm such a lame-o. |
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| C • Understandable! 3 |
| strength 30:00 [2] | |
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| Lots of core exercises and some leg stuff. |
Sunday Jun 15 |
| running 48:47 [2]9.5 km (5:08 / km) +60m 4:59 / km | |
| shoes: Asics 1110 |
| Went to Bern to see my mom in the afternoon and went for a short job. It felt like an effort, but my heart rate was really low. Kind of strange. I am starting to feel heathly again!
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Saturday Jun 14 |
| Note | |
| (sick) (rest day) |
| Came home from working on a Saturday and felt pretty crappy. Took my temperature and saw that it was slightly high (37.5°), slept for a while, then watched TV and then slept again. Since Marc ran the first leg of Jukola, I wanted to stay up to see how he was doing. I managed that and then went back to bed. I had to work on Sunday too, so I am basically on survival mode right now. |
Friday Jun 13 |
| running 50:30 [2]8.9 km (5:40 / km) +240m 5:00 / km | |
| ahr:150 max:171 |
| Eventhough I am not feeling very well, running felt really nice. My knee also starts to hurt if I don't run every day, so it was important for me to go running. I am glad I got out of work a little earlier than planned. Since we are working tomorrow and Sunday, it was nice to have some extra time for myself. |
Thursday Jun 12 |
| Note | |
| (sick) |
| I woke up with a really sore throat and headache.
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Wednesday Jun 11 |
| indoor bike (hometrainer) 1:00:00 [2] | |
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| Lots of tests at work, was there from 7am to 7pm. |
Monday Jun 9 |
| running 40:00 [2]4 km (10:00 / km) +190m 8:05 / km | |
| shoes: VJ Integrators (black/green) |
| Warm up and cool down (very short) for the Swiss Long distance WOC qualification race. |
| Orienteering 1:51:23 [5]**** 11.7 km (9:31 / km) +540m 7:44 / km | |
| shoes: VJ Integrators (black/green) |
| Swiss Long distance WOC selection race.
This was a good race technically, I am happy with my route choice on the really long leg and I think the biggest mistake I made was 45 seconds on one control. I was however too slow and not aggressive enough. I guess I had too much respect for the distance and didn't push myself too hard. Of course I felt like I was going as fast as I can, but I think that I could probably run just as well at a bit faster of a rhythm.
One thing is for certain, it was a great training race for the world champs. I hope I get to run the long final at WOC and use what I learned here to my advantage. The challenge is qualifying for the final though.
Results aren't up yet, but I know that Vroni König Salmi won with a time of 90 minutes, Lea Müller was only 40 seconds behind her. Loosing 20 minutes seems like a lot (and I am disappointed with my time), but it still better than what I would have run a few years ago.
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| aquajogging 40:00 [1] | |
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| Marc and I decided to go to the pool when we got home. It was such a nice feeling to be in the water. Since I hardly cooled down, it was a good way to let the legs recover from the long race and then long drive home afterwards. |
| Note | |
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| Results are here: http://www.o-l.ch/cgi-bin/results?year=2008&event=... |
Sunday Jun 8 |
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| Event: 2. Nationaler OL
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| running warm up/down 47:00 [2]8 km (5:52 / km) | |
| shoes: Inov-8 Roclite 285 |
| Warm-up and cool down for the Swiss WOC sprint selection race. Had tired legs and felt like my throat was tight. I felt fine during the race though. |
| Orienteering race 17:14 [5]* 2.7 km (6:23 / km) +25m 6:06 / km | |
| spiked:16/17c shoes: Inov-8 Roclite 285 |
| Really good race! I really came into a sprint flow and pushed as hard as I could. It was a pretty easy sprint and it came down to running speed. I lost 1'07" to Lea Müller and was 11th. It was a WRE so we'll see if I get some good points for today. Overall a nice feeling to run another good sprint race, I feel really comfortable in my sprint running ability.
Results are here: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... |
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| C • 1056 3 |
Saturday Jun 7 |
| running 27:05 [2]4.2 km (6:27 / km) +90m 5:49 / km | |
| ahr:142 |
| Recovery jogging. My knee is hurting again. I went to my physio on Friday morning and we found that my quad is really tight and we will work on that the next week. |
| strength 10:00 [1] | |
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| stretching 5:00 [1] | |
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| Lots of stretching and massaging. |
Friday Jun 6 |
| Note | |
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| Check out Marc's webpage: http://www.marclauenstein.ch/
cool huh! |
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| C • Cool 6 |
| running warm up/down 52:00 [2]8 km (6:30 / km) +190m 5:49 / km | |
| shoes: VJ Integrators (black/green) |
| Way to the start and back from the finish were pretty far, so I got in a good long warm up and cool down. |
| Orienteering race 48:34 [5]**** 5.2 km (9:20 / km) +200m 7:50 / km | |
| ahr:181 max:195 spiked:19/23c shoes: VJ Integrators (black/green) |
| Swiss Middle distance WOC selection race.
Not a great race. The terrain was really tough, pretty thick with lots of underbrush, dead-fall, and rocky. I am just not that great at running fast through that type of terrain. I also made some mistakes. I did have some spots in the race where I was running at a good tempo and orienteering well, but some sort of mistake always broke up my rhyme. At the 4th control I made a 90 second mistake and Seline Stalder, who started 2 minutes behind me caught me. I was with her until number 7, and saw her ahead of me on the trail on the way to 8. At 8 I was ahead (cool!), she passed me up the hill to 9 and she was in sight on the way toward 11. I saw she was going a little too far to the right and got to 11 before her and stay ahead until 13. I made another 90 second mistake to 14 and never saw her again, too bad. Yet another mistake to 15 and then just fighting the rest of the way. To the last control was a long climb up and then the finish shoot was also uphill for about 2 minutes. On my way to the last control I suddenly couldn't breath well anymore and running up the finish shoot was really hard. When I go to the finish I was wheezing a lot. This continued for several minutes and I even felt a little dizzy. Not a good feeling. Since then I feel totally wiped out and I have a head ache.. wonder what this could be.
Winning time was 39'23 (Ines Brodmann), lots of girls at 44 minutes or so. Results are here:http://www.o-l.ch/cgi-bin/results?year=2008&event=... |
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| C • Wheezing :-( 2 |
Wednesday Jun 4 |
| running 45:35 [2]8.5 km (5:22 / km) +120m 5:01 / km | |
| shoes: Saucony Tangent |
| Good time for this loop, didn't feel that energetic though...
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| stretching 5:00 [0] | |
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Tuesday Jun 3 |
| indoor bike (hometrainer) 1:21:34 [1] | |
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| I hate getting back from a trip, always so much to do at work, home, in my personal life... feeling a little bit stressed. |
| strength 20:00 [2] | |
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| Mostly core strength exercises. |
Monday Jun 2 |
| Note | |
| (rest day) |
| Watched the relay yesterday and got too much sun. Took it as a rest day, eventhought I knew I wouldn't be able to run today, since I am traveling all day. I don't think two rest days are bad after 5 races. Plus, I am running the Swiss WOC selection races starting on Friday (middle), Sunday (sprint), and Monday (long). |
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| C • Tough 7 |