Saturday Jul 31 |
 | running (mixed off/on trail) 3:00:00 [4] | |
| ahr:156 max:177 |
| A mountain run... my life couldnt get better! |
Friday Jul 30 |
| running (mixed off/on trail) 1:11:30 [3] | |
| ahr:154 max:177 |
| Run in Silvaplana woods, very beautiful! |
| Mt. Biking 1:23:15 [3] | |
| ahr:149 max:179 |
| Up a pass called, Val Fex. Really nice rolling up and down, above timberline for the second half.Evening light makes for a beautiful training (I started to 6:30pm)... |
Thursday Jul 29 |
| running (mixed off/on trail) 37:51 [3] | |
| ahr:144 max:163 |
| Morning run again! Those of you who know how I am in the morning should be shocked, I have now run three days in a row before breakfast! Wahoo! |
| Orienteering 59:30 [4] | |
| |
| Went to the Engadine, near St. Moritz where Marc's family has a vacation appartment. Did an orienteering training in the same woods that the US team did a race last summer in. Slow running in tall grass, with lots of rocks and holes. But it was nice to be orienteering, although I was not concentrated and seached for a single rock on a bland hill side for 5 min. The controls were also mini size, which did make it harder. |
| Mt. Biking 48:35 [3] | |
| ahr:149 max:182 |
| Marc had riden his bike to the O meet, and then afterwards I missed the train back home (about 12km away), so I rode the bike and Marc ran with me home. The only problem is that I had my stuff with me for the whole weekend, clothes, books, etc. My pack weighed 17kg (I weighed it when we got home, because it was so tough riding with a pack I wanted to know exactly what I had beared). I almost didnt make it up some of the hills. This was an unexpected third training for the day. Uff! |
Wednesday Jul 28 |
| running (mixed off/on trail) 49:13 [3] | |
| ahr:144 max:169 |
| Morning run in the Bremer, feel better than yesterday morning. Its nice being out so early and running through the fresh cool air! I almost understand why people do this a lot. |
| aquajogging 47:34 [3] | |
| ahr:129 max:157 |
| blah, aquajogging... the water was so cold (21°), its an outdoor pool... I was frozen in the end. Boring alone, but made it though! |
Tuesday Jul 27 |
| running (mixed off/on trail) 32:45 [3] | |
| ahr:137 max:158 |
| Oh man, morning jogs before breakfast are really tough for me, but now I feel great. It is a good way to start your day, gets the blood pumping. |
| intervals 1:18:22 [4] | |
| ahr:164 max:189 |
| Warm up 15'
Intervals at a 600' loope in the woods, shaded, with a slight hill in the middle, running surface is wood chips. Every 25 meters are marked.
5 x 600 meter (2:29', 2:28', 2:27', 2:26', 2:25') with 1:15' rest. I couldnt believe my eyes that I kept taking a second off each interval. I keep within my lactate threshold (186 bpm) and didnt go over 190 bpm. It felt controlled and not too fast (I have a tendancey to do interval workout too fast and either get injured or worn out)
10 x 100 meters with 50 meter jogging rest between. I dont stop for the entire 10 repeats, and this is pretty tough. This makes your legs tired, because you just build the lactic acid up!!
Cool down was 35' felt good! |
Monday Jul 26 |
| running (mixed off/on trail) 53:13 [3] | |
| ahr:154 max:167 |
| Normal run in Bremgartenwald. I felt good for the first time since the World cups races. Of course yesterday I felt fine, but that was more because of the beautiful mountain. What I mean is that I hadnt felt light on my feel since the World cup race on a normal tempo run, with being sick afterwards and all. Now I think I am recovered and well. |
Sunday Jul 25 |
| Mt. Biking 40:00 [4] | |
| |
| We Mt. Biked from my mom's house to a trail head in a valley above. It was literally 40' of straight up hill, and that was only the beginning... |
| running (mixed off/on trail) 3:25:00 [4] | |
| ahr:155 max:186 |
| ... hid the bikes in the bushes and headed up a steep mt. goat path to the ridge. This path is incredible, in parts there are ladder on the clifs so you can get up. wow! Then on top of the ridge we ran further up over two "mt. tops" and then down at the upper end of the valley we left the bikes in. Then 3 km down/flat back to the bikes, and 15' of crazy adrenaline rushing biking back to the house. The whole tour was 4 hours 45' but we stopped once for 10' and I didnt count some of the down hill time. |
Saturday Jul 24 |
| running (mixed off/on trail) 40:21 [3] | |
| ahr:150 max:171 |
| Running in the Bremgartenwald |
Friday Jul 23 |
| running (mixed off/on trail) 1:06:32 [3] | |
| ahr:155 max:173 |
| Just running, didnt feel great but I think thats because it was so hot and humpid. |
| aquajogging 53:24 [3] | |
| ahr:139 max:144 |
| |
Thursday Jul 22 |
| running (mixed off/on trail) 33:05 [3] | |
| ahr:133 max:172 |
| Feeling better now, but thought I should start slow. Stupid cold!! |
Tuesday Jul 20 |
| Note | |
| |
| Woke up in the middle of the night with my throat on fire, and this morning feeling very very sick. No fever, luckily, but I spend most of the day in bed sleeping. I had already felt a little something coming on last week in Denmark (glad I could hold it off until now). The plan now is to get better, but I am frustrated because I am full motivated to train. |
Monday Jul 19 |
| aquajogging 50:00 [1] | |
| |
| Aquajogging with Marc in this huge outdoor pool. It was fun! |
Sunday Jul 18 |
| Note | |
| |
| Travel day: 14 hours of traveling on a train back to Switzerland from Danmark does not allow much time for training :-) |
Saturday Jul 17 |
| running (100% trails/roads) 50:00 [3] | |
| ahr:147 max:167 |
| Jogging with Sandy and Karen before the Relay event.
Note: We were unable to run in the relay because IOF rules do not allow mixed teams. It was too bad, becasue Sandy, Karen and I really would have loved to be a team. |
Friday Jul 16 |
| warm-up/cool-down 30:00 [3] | |
| |
| warm up and cool down for Long distance final. |
| Orienteering 1:12:36 [5]7.5 km (9:41 / km) +330m 7:56 / km | |
| ahr:172 max:195 |
| Long Distance final
This race was decent. I can be happy with it, but also have places where I could have had a better race. Early on (#3) I had problems reading the contours correctly (I though the control would be on a down slope, it was on a up slope, this was basically do to the fact that the map and vegitation was different than to the other days). I lost 3 minutes there... but later in the course I found a good tempo and felt confident, and at the end I made a good route choice decision which saved me time. I did however make one more mistake at the end which was do to being tired (it was steep terriane). All in all I was pleased. |
Wednesday Jul 14 |
| warm-up/cool-down 30:00 [3] | |
| |
| warm up and cool down for sprint quali. My right hamstring and quad are hurting me a lot. I was a little scared to run hard, but they warmed up okay. |
| Orienteering 17:11 [5]2.5 km (6:52 / km) | |
| ahr:180 max:205 |
| The Sprint race went well. I made no mistakes, but maybe lost time on two route choices. I will be interested to look at the split times. 24th place, 1 minute from qualifying. I am glad I pulled myself together after yesterday and I am looking forward to the final this evening. Cross your figures! |
| warm-up/cool-down 30:00 [3] | |
| |
| warm up and cool down for B final in the Sprint |
| Orienteering 16:37 [5]2.3 km (7:13 / km) | |
| ahr:178 max:199 |
| Sprint B final
What a bad race! I think (although I havent looked at the splits yet) that I had a very good race up until I made 2 HUGE mistakes one after the other. My second mistake was classic. I was returning to an area that I had run through earlier in the course, and I was pushing because I just made a 2 minute mistake. I was running down this road, where I was supposed to turn into a parking lot that I had already once come out of, and so i was looking a little ahead to the rest of the course. Naturally, because I lost that ultra sensitive concentration one needs in a sprint I turned down a parking lot one too early. I was clearly confused when I came down to the end of it and it wasnt the same place I had been. I lost another 2 minutes there as well.
This week has been a rollercoaster for me and I am trying to keep good faith and move on after a bad race. Its hard though. I want so badly to do each race as well as I can, but I am lacking the consistancy. Tomorrow is the Long B final, I really hope I can pull it together again, but also have fun. Last night was not fun, it was embarrising.
Since i am speaking about embarrising (on a lighter note), it rained during our whole race, and we finnish on a down hill on the grass. Since the B final started after the A, the finnish shoot was a little muddy. I came around the corner, going down the hill and wiped out. Took a nose dive down most of the finnish shoot!! I wonder if my split time is still comparable. hehee |
Tuesday Jul 13 |
| warm-up/cool-down 30:00 [3] | |
| |
| Middle B final |
| Orienteering 47:10 [3]5.2 km (9:04 / km) +85m 8:23 / km | |
| ahr:174 max:200 |
| Middle B final. Oh man, I am not sure why, but I blew this race in my mental preparation. I was not concentrated, didnt have the nervous energy that is good for a race. I also reacted very strangly when I started the race. I took off, trying to run as fast as I could. I dont know if this was because the other days my first few controls felt (and were) slow and it wasnt until the 4th control that I felt like I was "racing". I guess I wanted to feel fast from the begining, but it was a disaster. Anyway, I also could not read my map or follow my compass. I wanted to drift off to the right eventhough my compass was telling me to the left. I did make one 4 minute mistake, but other than that I was just stupid the whole race, loosing time at every control. I am upset at myself for loosing control of my mental ability, and am determined to do tomorrow right!! |
Monday Jul 12 |
| Orienteering 30:00 [3] | |
| ahr:145 max:167 |
| Model event for sprint. Rest day from the competition. Felt dizzy (probably hypoglycemic)which was weird, but it made for a good training, because I had to concentrate hard to read the map. Similar to running full speed in a sprint race. |
Sunday Jul 11 |
| warm-up/cool-down 30:00 [3] | |
| |
| For Middle distance qualification race. |
| Orienteering 36:24 [5]4.3 km (8:28 / km) +73m 7:48 / km | |
| ahr:176 max:205 |
| Middle distance qualification race. Really a pretty good race for me, way better feel and flow than yesterday. I made minimal mistakes (about 3 min) and felt confident. My time of 36' was 10' behind Simone and 3' from qualifying. Of course the goal is to qualify, but I have never been that close, and the race felt good, so I am happy!! |
Saturday Jul 10 |
| warm-up/cool-down 30:00 [3] | |
| |
| For Long distance Qualification Race at the World Cup/European Champs races in Denmark. |
| Orienteering 1:09:02 [5]7.2 km (9:35 / km) +170m 8:35 / km | |
| ahr:174 max:202 |
| Long distance qualification race. Not that good of a race. I made a lot of mistakes, but also had trouble getting into the map the first few controls and lost time just by simply not being effcient. I have never run in Denmark before, and with only the model map as an example I was not prepared enough to be able to push and still understand how the terrian was mapped. But that is no excuse, it also simply a crappy race. At times I felt like I was really pushing, but then it turn out that my route choice wasnt great... kind of frustrating to be that way down on the list. Oh well, I have a week of races ahead of me, and I know I can do better. |
Friday Jul 9 |
| Orienteering 1:02:45 [3] | |
| |
| Model event for Word cup races in Danmark. Interesting forest, nothing like I have ever seen. The white on the map is always different in the terrian and hard to read (also sometimes really slow). I am so glad that I had the opportunity to go to the model event, otherwise tomorrow would have been a huge surprize. |
Thursday Jul 8 |
| indoor bike (hometrainer) 1:10:00 [3] | |
| ahr:135 max:147 |
| Two days before the Long quali for the World cup races in Danmark! I am leaving tonight and am excited to race again! |
Wednesday Jul 7 |
| running (mixed off/on trail) 47:53 [3] | |
| ahr:153 max:178 |
| Easy run in Bremgartenwald. Nice day! |
Tuesday Jul 6 |
| indoor bike (hometrainer) 1:10:23 [3] | |
| ahr:130 max:149 |
| Watched some of freaky friday... hum. Anyway, just didnt want to be on my feel today and its not great weather outside. |
Sunday Jul 4 |
| warm-up/cool-down 23:45 [3] | |
| |
| Warm up (no cool down I was too tired and wanted to take my shoes off as quickly as possible... hot...) for day 2. |
| Orienteering 1:48:09 [5]7.9 mi (13:40 / mi) +410m 7:20 / km | |
| ahr:179 max:185 |
| Day 2 in a very steep slope with mixed open ground and forest. Pretty technical but mostly physically hard. I didnt race full speed (meaning I didnt push on the up hills, and there was a lot of up hills), because the World cup races in Danmark are less than a week away and I didnt want to over do it. |
Saturday Jul 3 |
| warm-up/cool-down 35:42 [3] | |
| |
| Warm up and cool down for Orienteering race. |
| Orienteering 1:19:33 [5]6.9 mi (11:32 / mi) +210m 6:33 / km | |
| ahr:176 max:193 |
| Orienteering race over timberline, wow it was beautiful. We were on Bettmeralp overlooking the Aletsth-Glasier. I had an okay race, with some mistakes and not having my head together for the long (1.5k) leg, I probably lost 6-10 min on my optimal time. Thankfully everyone lost time and I would have been 8th out of 16. BUT... I did a classic mistake that I am very angry at myself for making. I came to a control at the same time as another DE runner, and I was proud because I had taken a better route and caught up with her. I punch and kept going, never checking the code. Well it turns out that I punched a HE control and in a reentrant too early. Stupid!! My control was 1 meter away, ahhh!! Anyway, I was harshly reminded that one should ALWAYS check the codes. Oh well. I would have been good. |
Friday Jul 2 |
| aquajogging 1:02:22 [3] | |
| ahr:145 max:162 |
| Aquajogging, boring... marc talked me into it. I was going to go mt. biking, but we have races this weekend, and mt. biking would probably make me tired since I am NOT at all trained for it.... |
Thursday Jul 1 |
| running (mixed off/on trail) 1:23:45 [3] | |
| ahr:135 max:158 |
| Easy Mt. Jog (mostly uphill) with my mom near her house. It was beautiful!!! Switzerland has some amazing hiden valleys and ridges.
I have done a lot of hill climbing this week, but its good to strengthen the legs. This weekend there is a 2 day A meet and on the second day I have 420 meter climb. The Mens elite have 710 meters!!! ouch! |