Training Archive: szurcherIn the 31 days ending 2005-01-31:
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| 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 | S | M | ||||||||||||||||||||||||||||||||||||||||||||||||
Monday Jan 31 | ||
| running (mixed off/on trail) 48:02 [3] | |
| ahr:155 max:172 shoes: Adi Star | ||
| felt tired. | ||
| indoor bike (hometrainer) 30:00 [2] | |
| ahr:128 max:146 slept:7.5 shoes: Nike Free | ||
| marc took his computer to a meeting, so I tried to watch a movie on my computer, but it doesn't work correctly, so everything was in slow mode. not as entertaining as watching Friends or ER. oh well. | ||
| core strength workout 20:00 [1] | |
| shoes: Nike Free | ||
| normal stuff.
January training hours total = 44hrs12' (a new record for me!) | ||
Sunday Jan 30 | ||
| Note | |
| (rest day) | ||
| Went downhill skiing in Airolo, which is on the Italian speaking side of the alps. The snow wasnt great, eventhough on the other side they had blizards all week. We assumed that some had hit this side too. We were wrong. Lots of ice, but it was still fun. I haven't gone downhill skiing in 3 years!!! can you imagine...
Didn't know if I should put this in for some sort of training, but decided not to. | ||
| C • Alpine skiing 2 | ||
Saturday Jan 29 | ||
| running (mixed off/on trail) 1:54:39 [3] | |
| ahr:136 max:178 shoes: Adi Star | ||
| Went to Lugano, in Tessin to visit my Uncle and cousin. My mom and I did a run up the Mounta Brč, which isn't really a mountain, but it was nice to go for a long run. I think I did the climb almost twice, yoyo-ing back to my mom, but that was also fun! Nice to have no snow on the ground, no slipping, just felt so free! Was still cold though! | ||
| core strength workout 10:00 [2] | |
| the usual sit ups, push ups, side ups and back exercises! | ||
Friday Jan 28 | ||
| treadmil warm up/down (Treadmil) 21:45 [3] | |
| ahr:145 shoes: Adidas Gazelle | ||
| warm up and cool down for the hill climbing max test. | ||
| treadmil (Max. 22% climb test) 20:30 [5] | |
| max:202 slept:7.5 shoes: Adidas Gazelle | ||
| This is a test done at 22% climb, with slower running speeds (40% slower, we used a factor of 7.5 for climb) than the flat test I did on Wednesday. Lactate, RPE and Heart rate are measured. I was able to run the 6th stage through (3') where as in the flat test I could only run 1' in that stage. My lactate threshold in this test was at 4.5 mmol/l and max lactate also higher. Makes sense since running uphill uses more isolated muscle fibers. Now, the question is, do I have more "ability" when its steep vs. flat, or did we overestimate the difficulty of 22% and made it too slow. well, that's my job... | ||
| aquajogging 50:51 [3] | |
| ahr:128 max:155 shoes: bare foot | ||
| over lunch, felt like I put a good effort in... didn't have time to do more, one must eat at some point in the day:-) | ||
Thursday Jan 27 | ||
| skate skiing 1:02:00 [3] | |
| ahr:161 max:186 slept:7.5 | ||
| They made skate tracks up here at work and so I thought I would take advantage of the snow. The loope is only about 1km long, but that fine by me. I am not such a good skier, and just going around a few times is a challege. Good workout though! | ||
| indoor bike (hometrainer) 30:00 [3] | |
| ahr:134 max:155 shoes: bare foot | ||
| Riding at the gym at work after work. | ||
| core strength workout 20:00 [2] | |
| shoes: bare foot | ||
| Core strength workout, pretty intensive, since I finally had a little time and energy! Stretching afterwards. | ||
Wednesday Jan 26 | ||
| treadmil warm up/down 30:00 [4] | |
| ahr:149 max:176 shoes: Asics 1090 | ||
| was nervous to do a Lactate threshold test. Didn't want to find out that I was slow. Plus my legs were tired from yesterday interval training. Bad timing. | ||
| treadmil (Lactate threshold test) 18:39 [5] | |
| ahr:172 max:203 shoes: Asics 1090 | ||
|
Threshold set at 3.5 mmol/l at 14km/h. The test starts at 9.0 km/h and goes up 1.8 km/h every 3'. I ran the whole 16.2km/h stage and ran 1' (the mininum time to have the stage count) at 18km/h. This was tough. Somewhat dissapointed with the results. I was hoping for a threshold about at 15km/h. Oh well, something to work on! Lactate stayed low (baseline) for 3 stages (under 2mmol/l), but popped up to 8.8mmol/l in the last min. Now I'm beat! I did the test so that I can test the hillclimbing test out on myself on Friday. I need something to compare with... what a week! | ||
| Note | |
| massage today!
This fits into my train more plan!! I need to recover better if I want to put more hours in. But, its also a component of the fact that I work at a training center, and below my office is the massage center, and I can get a massage for 50' for 10 swiss franks. What more could I want?!?! | ||
Tuesday Jan 25 | ||
| running (100% trails/roads) warm up/down 40:00 [3] | |
| slept:10.0 shoes: Adi Star | ||
| warm up and cool down for group interval training. It is possible for me to go to these interval trainings again, my boss said I could take the time off... very flexible work hours, but I get paid per day, so if I am not there I don't earn money. Give and take! | ||
| running (100% trails/roads) intervals 30:00 [5] | |
| ahr:175 max:195 shoes: Adi Star | ||
| We did 10 x 2' hard with 1' jogging between. I wanted to be able to stay with a couple of the girls who are a little faster than me. This was tough, but I also didn't blow up and I could stay with them. I do have to say, I haven't felt that much pain while running in a long time. I thought my lungs were going to explode. But, it wasn't above my level, it was just at the threshold. | ||
| indoor bike (hometrainer) 45:00 [1] | |
| ahr:123 max:141 shoes: Nike Free | ||
| 1 episode of ER, took it easy, it felt good! | ||
Monday Jan 24 | ||
| running (mixed off/on trail) 50:22 [3] | |
| slept:6.0 shoes: Nike Zoom Air | ||
| its been snowing all night and all day all... wahoo! But running through shin/knee high snow is hard and makes your feet cold:-( | ||
Sunday Jan 23 | ||
| indoor bike (hometrainer) 2:00:00 [2] | |
| ahr:123 max:149 shoes: Nike Free | ||
| Watched a movie. I felt really crappy afterwards, was sick to my stomach for about an hour and then it went away. I don't think I ate enough before my ride. Now I could finally get some food down and feel much better... | ||
| core strength workout 10:00 [1] | |
| shoes: Nike Free | ||
| a shorten version because I was starting to feel sick... weird! | ||
Saturday Jan 22 | ||
| Note | |
| Took an unexpected rest day today. I haven't gotten a lot of sleep this week (on av. 5.5hrs) because a friend of mine from the US was visiting, plus it was my first week of work, and I have to get up at 6am (its dramatic to a very none morning person, which those who know me, know how sleepy I am at 6am) to be at work on time.
On Friday evening I traveled to Andermatt (a small town above the Gotthard pass) where I was giving a presentation on a new test we would like to administer at work. The test is a hill climbing lactate threshold test that we would like to make as an option to the Swiss Orienteering team (since JWOC and WOC are in Switzerland, and Japan, very steep areas). My job is to develop the test, do pretests, and then test the Swiss O team. Afterwards give an analysis of there climbing ability and give training recommendations. Its a very exciting job, especially because I get to work with Orienteerers. The most of the team signed up after my presentation which is very positive! So, the story is that Friday night it was snowing incredible amounts and by Saturday morning we were somewhat stuck up there (only trains down were open, all roads were closed and they werent allowing more people up, which would have been cool, but there was so much snow that we also couldnt ski (Avalanche danger) and running was hard because of the deep snow (although a bunch of the team members went). At any rate, I felt pooped from not enough sleep, and decided to just go home when the trains opened up, and recover. Original plan was to ski and enjoy the snow.... This week was a recovery week, but my hours are way below what I had planned. I guess I got some serious rest and I am ready for the next cycle of middle and high volume training weeks. We'll see:-) | ||
Friday Jan 21 | ||
| aquajogging 42:47 [3] | |
| ahr:120 max:157 shoes: bare foot | ||
| I have to make a presentation tonight and the perfectionist in me told me to stay in the office over lunch and work work work! But, i decided that I am underpaid :-) and that I should go to the pool instead! I am proud of myself for not being so uptight! | ||
Thursday Jan 20 | ||
| running (mixed off/on trail) 1:12:46 [4]+500m | |
| ahr:164 max:187 shoes: Nike Zoom Air | ||
| Ran down to Biel from Magglingen only to run back up... its my hill training for the week! First shot at it took 32' and this was with slushy snow under foot! Probably good orienteering training to slide out a little and have uneven running surface, but it sure made it hard.
looked on the map at home and found out that its actually 500 meters of climb! | ||
Wednesday Jan 19 | ||
| running (100% trails/roads) warm up/down 45:00 [3] | |
| shoes: Asics 1090 | ||
| to and from intervals | ||
| running (100% trails/roads) intervals 15:00 [5] | |
| max:192 shoes: Asics 1090 | ||
| 2 x 6' at lactate threshold... about 186bpm for me. Snowy/icey ground made it interesting, but its nice to get snow again | ||
Monday Jan 17 | ||
| running (mixed off/on trail) 48:37 [3] | |
| ahr:157 max:178 | ||
| back at work and in the sun, nice to be at 900 meters. First day as an employee not an intern, kinda scary! | ||
Sunday Jan 16 | ||
| running (mixed off/on trail) 2:04:45 [3] | |
| ahr:161 max:179 shoes: Adi Star | ||
| My orginal plan was to run 1 hour, bike at home 1 hour, but I was enjoying myself so much, and I knew Marc was running for 2 hours, why not do the same. Went across the big road at the end of our woods into Frienisbergwald. There is so much forest around here! | ||
| Note | |
| This was a high volume training week. I had the goal of completing 14 hours, which I managed, wahoo! Next week is a recovery week. My legs are trashed, but they should be, thats why its time to recover! | ||
Saturday Jan 15 | ||
| running (100% through woods) intervals 1:28:35 [4] | |
| ahr:161 max:188 shoes: O-shoes (VJ Integrators) | ||
| Downhill intervals x 10
purpose is to train my downhill cordination. I lose time when its steep, so we picked a 30° slope for the repeats. I didnt push on the uphill, but I also never rested. YoYo style. (intervals took about 30') plus then some track drills. long warm up and cool down through the woods with Marc | ||
| indoor bike (hometrainer) 1:00:00 [2] | |
| ahr:134 max:145 shoes: Nike Free | ||
Friday Jan 14 | ||
| indoor bike (hometrainer) 1:00:00 [3] | |
| ahr:134 max:150 shoes: Nike Free | ||
| aquajogging 1:10:00 [2] | |
| ahr:123 max:136 shoes: bare foot | ||
| the usual with Marc (3 x (3 x 3' stides (different every 3' ))) does that make sense? okay lets say 9 x 3' with 1' break every 9'... now does that make sense?!?! oh well, I tried! | ||
| core strength workout 10:00 [3] | |
| shoes: bare foot | ||
Thursday Jan 13 | ||
| running (100% trails/roads) hills 1:31:45 [4] | |
| ahr:165 max:190 shoes: Mizuno | ||
| Gurten intervals
The Gurten mountain (elev.858 meter) is on the edge of Berne and has a little trolley train that goes up to a restaurant. Starting point is at 530 meters, we warmed up for 21'. The hill repeat is 300 meters up. first = 16:56 ( the boys were too fast and I got lost once, and had to cut back up through the woods to the correct trail, so it took me a little longer than it should have) trolley down (I knew I had 20' to catch the trolley, pfeew..) second = 15:44 (better). we ran down and home (33') and I found out that I did the climb route wrong, and added distance I wasnt supposed to. Which makes sense, because the boys were running it in 13 but with a shorter (but steeper) route? We'll see next time if I am faster with the other route, but it doesnt really matter. This time Marc and I did this with Matthias Gilgian, and a member of the Spainish national team, Javi Gomez. Matthias said that next week (or in the future) that Matthias and Simone Niggli are planning to come. I am also trying to talk Lea Muller (also Swiss team member) to come, so I have someone to run with. If Sime comes, that just means the guys have a challenge to be faster than her:-) | ||
Wednesday Jan 12 | ||
| running (mixed off/on trail) 42:24 [2] | |
| ahr:149 max:171 (rest day) shoes: Adi Star | ||
| More like recovery day, going aquajogging tonight. I have sore legs from yesterdays training, and a sore upper body from helping mount shelves in our kitchen. oouch! | ||
| aquajogging 41:36 [1] | |
| ahr:125 max:137 shoes: bare foot | ||
Tuesday Jan 11 | ||
| running (100% trails/roads) intervals 1:07:30 [5] | |
| ahr:168 max:200 shoes: Asics 1090 | ||
| Intervals with the Bern Orienteering group. 15' warm up, then 6' middle tempo, 6' fast, 6' recovery tempo, 6' middle, 6' fast! .(essencially 2 x 12' interval) 15' cool down. I felt good surprizingly, and I was faster than I expected. It is almost always the same group of people, and I used to go to this training during my 02/03 exchange year here, plus I went a few times this summer. I was faster than the people who I usually run with, and almost as fast as the group thats usually ahead of me. Either I have gotten faster, or they are all out of shape. I will let myself believe that I am a little faster :-) | ||
| indoor bike (hometrainer) 1:24:07 [2] | |
| ahr:143 max:164 shoes: Nike Free | ||
| again 2 episodes of ER | ||
Monday Jan 10 | ||
| indoor bike (hometrainer) 1:31:24 [3] | |
| ahr:134 max:152 shoes: Nike Free | ||
| 2 episodes of ER on the computer | ||
| core strength workout 12:00 [3] | |
| shoes: Nike Free | ||
Sunday Jan 9 | ||
| Note | |
| Schaffie-Sprint OL
www.s-sport.ch my first race of the season, put on by my second (thanks Prevas) sponsor, S-Sport!! | ||
| running (100% trails/roads) warm up/down 45:00 [2] | |
| shoes: Adidas Gazelle | ||
| Orienteering 18:19 [5]2.8 km (6:33 / km) +100m 5:33 / km | |
| max:199 spiked:16/16c shoes: Adidas Gazelle | ||
| Effretikon Sprint Orienteering race
It was a good race for me, no mistakes. I felt insecure at the end of the race and slowed down (it was also the most complicated part of the race with small alleyways and lots of direction changes). Considering that I have had a major lack of speed workouts in the last few months I am fairly happy. I was 12th out of 39. Simone Luder won in 14:35, one and half minutes faster than 2nd place. 3rd place was again almost one minute behind 2nd. Full results at http://www.solv.ch under Effretikon OL in category DS (Dame Sprint) We had 1:5000 map which included a few controls in the woods, but the other categories like kurthu had 1:8000 | ||
Saturday Jan 8 | ||
| skate skiing 1:15:25 [3] | |
| ahr:146 max:180 | ||
| skiing in the Jura mountains, the snow is not really that great, and it was challenging for a beginner like me... | ||
Friday Jan 7 | ||
| running (mixed off/on trail) 1:04:34 [3] | |
| ahr:151 max:178 shoes: Adi Star | ||
| wow, I felt great! maybe I feel the benefits of being at 1800 meter for a week, and returning to 450 meters, or maybe the hills are less steep here...
the woods near my home are awesome! There are some logging roads, but they only venture into the woods part way, that means for about 50% of my runs I "have" to run through the woods:-) (I have a super old map which helps lead the way) Running though the woods is great except for one reason; this time of year is high logging season. Falling trees can be dangerous, but what I have found to be more dangerous than the trees themselves is the angry loggers with chain saws. For some reason they dont appreciate people running through the woods... # of encounters with angry loggers = 1 # of times I slid on my butt = 1 # of times perplexed by old map = 1 it was a good day:-) | ||
| core strength workout 10:00 [3] | |
| shoes: bare foot | ||
| swimming 30:00 [3] | |
| shoes: bare foot | ||
| Swimming in Switzerland is like doing a slalom course on a bunny slope. They dont put lane lines in, and you spend your entire time swimming around all the women who dont put their heads under the water. Yes, Erin& I put my head under, and you know how much I like to do that;-) | ||
| aquajogging 30:00 [3] | |
| shoes: bare foot | ||
| did some intervals. (1' hard and 30 seconds rest) x 15. should maybe do some intervals on the ground some day.. | ||
Thursday Jan 6 | ||
| indoor bike (hometrainer) 1:18:39 [2] | |
| ahr:136 max:160 shoes: Nike Free | ||
| 3 episodes...
(friday morning) my back hurts today, which happens often when I bike. Hopefully it will loosen up during my run.. | ||
Wednesday Jan 5 | ||
| skate skiing 41:37 [3] | |
| ahr:157 max:189 (rest day) | ||
| my last chance to ski in the Engladin, but I was so beat from yesterdays run that I didnt make it very far... | ||
| core strength workout 20:00 [2] | |
| shoes: bare foot | ||
| finnally for the first time in over a week. But it wasnt too hard, which means that the xc skiing has maintained my core strength. | ||
Tuesday Jan 4 | ||
| running (mixed off/on trail) 2:24:19 [4]26 km (5:33 / km) +325m 5:13 / km | |
| ahr:165 max:194 shoes: Mizuno | ||
| The plan was to run around the Silvaplana lake (which would take about an hour), but as I got to the town at the end of the lake, I decided to go up the valley Fex and as I was running up the valley, I decided I could go to the end, and when I got to the end, I had to turn around and run home. I had no idea it was so long, I was just enjoying myself. About 10 minutes from home, my hamstrings started to scream. I think I over did it a little, but I had to enjoy the beautiful weather. Anyway, Marc and I are going home tomorrow, Bern is just not the same! | ||
Monday Jan 3 | ||
| snowshoe running 1:09:36 [3] | |
| ahr:149 max:185 shoes: Asics 1090 | ||
| Snowshoe running to St. Moritz from Silvaplana, to the swimming pool. | ||
| swimming 22:17 [2] | |
| ahr:128 max:154 shoes: bare foot | ||
| Swimming in a very crowed pool, didn't have much time before we had to take the bus back for dinner. It was nice to be in the water, good for recovery. | ||
Sunday Jan 2 | ||
| skate skiing 1:34:56 [4] | |
| ahr:150 max:180 | ||
| Tomorrow will be a no skiing day, I has so many aches and pains today... my body is not used to all this skiing:-) | ||
Saturday Jan 1 | ||
| skate skiing 1:28:07 [4] | |
| ahr:152 max:188 | ||
| Skiing with Marc, felt super fit for almost the whole tour, then 5 minutes from home I bonked, there was head wind and I thought I might never make it home. Now my arms feel like are going to fall off...
Happy New Years 2005 here I come! | ||