Thursday Mar 31 |
 | indoor bike (hometrainer) 1:04:00 [2] | |
| ahr:127 max:139 slept:6.0 shoes: Nike Free |
| blah... not sleeping well. Feel very tired. |
| core strength workout 20:00 [3] | |
| |
| marc made me! |
Wednesday Mar 30 |
| running (mixed off/on trail) warm up/down (80% through the woods) 24:00 [2] | |
| ahr:157 slept:7.0 shoes: O-shoes (VJ Integrators) |
| |
| running (100% through woods) intervals 26:00 [3] | |
| max:197 shoes: O-shoes (VJ Integrators) |
| Ladder intervals with full recovery.
1'- 2-' 3'- 3'30''-2'30''-1'30''
These intervals were full out, not a controlled threshold, through the woods. I felt good on the intervals, but it was a mental effort to do them. Orginally I wanted to do the set twice, but I haven't been sleeping well, and I feel mentally tired. Should recover this week anyway. |
| running (100% trails/roads) warm up/down (+ track drills) 20:00 [1] | |
| shoes: O-shoes (VJ Integrators) |
| |
Monday Mar 28 |
| running (mixed off/on trail) (80% through the woods) 51:25 [3] | |
| ahr:147 max:180 shoes: Adidas Supernova Trail |
| jogging with marc, he just got back from a training camp in Japan, so we had a lot to talk about. He took me up some steep hills to show me what it will really be like at WOC... |
Sunday Mar 27 |
| running (100% trails/roads) long 2:10:38 [3] | |
| ahr:158 max:190 slept:5.0 shoes: Asics DSTrainer |
| Long jog with a friend from work where she grew up near St. Gallen. It was really nice to have company for a long job. My high volume week is complete! Next weekend I have my second National A meet, time to recover! |
Saturday Mar 26 |
| indoor bike (hometrainer) 52:27 [2] | |
| ahr:123 max:137 slept:9.0 shoes: Nike Free |
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Friday Mar 25 |
| cycling long 2:13:47 [4] | |
| ahr:157 max:202 slept:10.0 |
| Man, i haven't been on my road bike since last summer, but it felt GREAT! So smooth, and we have great roads around here. I really enjoyed exploring a new area! I felt really good during the ride, and didn't have any problems with the hills (they are comfortable swiss hills, which is normally not the case), especially considering I only have a doulble front chain ring. Sometimes I wish I would have bought a triple. In Switzerland it would make sense. Oh well, this way I get a better workout! |
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| C • Swiss roads 2 |
Thursday Mar 24 |
| running (100% trails/roads) 43:59 [3]7.6 km (5:47 / km) +100m 5:26 / km | |
| ahr:156 max:176 slept:8.5 shoes: Asics DSTrainer |
| what should I say? The same old story, running over lunch at work. Foggy, moist warm day. NightO tonight! |
| running (mixed off/on trail) warm up/down 25:00 [1] | |
| shoes: O-shoes (VJ Integrators) |
| |
| Orienteering race (Night-O) 1:13:05 [4]**** 7.3 km (10:01 / km) +120m 9:15 / km | |
| spiked:8/15c shoes: O-shoes (VJ Integrators) |
| Regional Night-O course.
Didn't push 100% physically, but also had trouble on most controls. I was never very far away from the control, and could always correct myself correctly in the first try, but just didn't spike many of them. First Night-O in ages, it was fun despite searching a little too much.
|
Wednesday Mar 23 |
| running (100% trails/roads) warm up/down 24:00 [2] | |
| ahr:165 shoes: Adidas Supernova Trail |
| Had to do a quick warm up and cool down, because I needed to be back at work and showered within an hour. |
| running (100% trails/roads) intervals (at Threshold) 24:00 [4] | |
| ahr:182 max:201 shoes: Adidas Supernova Trail |
| 2 x 10' at threshold (about 185pbm) with 4 minutes rest. The first one is slightly uphill, just enough to feel it in your legs (mine were still heavy from yesterdays training), the second one is slightly downhill (way back), which is good for training neuromuscular coordination of running fast. Heart rate was about the same for both, since I am running faster on the second one. |
| indoor bike (hometrainer) 52:17 [1] | |
| ahr:132 max:152 shoes: Nike Free |
| |
| core strength workout 13:00 [2] | |
| ahr:100 shoes: Nike Free |
| Haven't done this in a while, and I could feel a difference. |
Tuesday Mar 22 |
| running (100% trails/roads) 1:06:50 [3]11.5 km (5:49 / km) | |
| ahr:159 max:186 slept:8.0 shoes: Adidas Supernova Trail |
| Running over lunch, in spring rain, but up here at 900 meters, it actually got a little cold. It has been so nice lately, that I forgot that it is still March...
The last time I ran this loope it was in deep snow, and it took me 1h 24', the time before that was in November, and I was building after Mono, and wasn't running very much, then I ran it in 1h 16'. I felt light on my feet today, especially on the hills, and for one part of this loope you are climbing for over 20 minutes, but it seemed less steep than normal. Nice feeling. |
| treadmil 43:06 [2] | |
| ahr:155 max:166 shoes: Adidas Supernova Trail |
| Trained indoors with a few of the people I work with. I should have gone outside, would have been more refreshing. But they talked me into workout out with them. It was nice to have people to talk with. |
| indoor bike (hometrainer) 30:20 [2] | |
| ahr:141 max:151 shoes: Adidas Supernova Trail |
| My hamstrings were burning, I think the bike wasn't adjusted correctly. |
Monday Mar 21 |
| indoor bike (hometrainer) 1:20:56 [2] | |
| ahr:131 max:154 slept:10.0 shoes: Nike Free |
| three episodes of Friends. Recovery day! |
| |
| C • Joey 3 |
Sunday Mar 20 |
| running (mixed off/on trail) warm up/down 25:00 [1] | |
| slept:8.0 shoes: O-shoes (VJ Integrators) |
| I did run in a relay, I am just not listed. Check out team 257, 2nd leg runner, thats me! We didn't have a full team though, sad huh! |
| Orienteering race 53:22 [5]***** 7.2 km (7:25 / km) | |
| ahr:178 max:210 spiked:15/16c shoes: O-shoes (VJ Integrators) |
| Okay, if you want to see my results for the relay, look under Womens Open relay: I ran for the club NOR-Kristiansand OK 2 (Sandy's club) number 257. I am listed under Linn Syvertsen.
I had a good race! Our first leg running came back pretty far behind (59th place) and I made up spots to the 43rd place, too bad we didn't have a third leg runner.
Ranking: 7 out of 10
Physically: I felt good, I could push (even though I was basically alone the whole race, I kept telling myself, "push like you are chasing the leaders, and you have a third leg runner". I was relieved to feel good, after yesterday heavy feeling. I said I don't like to taper!!
Technically: The terrain was different, bigger contours features, less dark green, no bingo controls. I felt concentrated and in the flow. I did however goof one control, went into some green (which I had to cross to get to my control) optimally would have been to come out just at the control, but as I was going in, I knew I was a little low, and didn't correct for it. Then got one of those small braches in the eye and lost concentration, and site for a little while, but just kept pushing through the green with blurry vision. When I got out of it, I had to head up back to the control (was still too low, naturally), lost maybe 1' to 1'30'' including the eye problem.
Overall I was relieved and happy to have this race. My first two races of the season have been under par, and I needed this for my self-confidence. It showed me that I can do it, and that my physical shape is on track. I wish I had started in the mass start. Could have taken some time off of my 53', they ran the first leg (the leaders) in 42-45'.
Check out Sandy H-J results. She was 9th in the mass start, and her team got 4th overall! Great job Sandy. |
Saturday Mar 19 |
| running (100% trails/roads) warm up/down 30:00 [1] | |
| slept:5.0 shoes: O-shoes (VJ Integrators) |
| Warm up and cool down for Spring Cup Classic event.
I will tell my sleeping story here. I somehow, although I knew I was supposed to, forgot a sleeping pad, and sleeping bag, so I slept on a cement floor, lying on the clothes I brought with me, and my jacket over my shoulder. Really didn't make for good sleep, plus there were about 20 loud Swedes who came in around midnight after the night-o. It was really embarrassing to be lying on the floor with my coat over me. Oh well.
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| Orienteering race 1:24:03 [5]***** 8.4 km (10:00 / km) | |
| ahr:183 max:211 spiked:16/23c shoes: O-shoes (VJ Integrators) |
| Rated out from 1 to 10, where 10 is practically becoming a world champion, I would rate this a 3.
Physically I felt bad, I had a heavy stomach, and I couldn't push. My average heart rate is super high, almost at my LT!
Technically: The terrain was very different from what I expected. It was coastal terrain, with dark green along the coast, and lighter green, for most of the map, with some open forest further away from the coast. About every 2nd control was a bingo control in this green. My first two controls were exactly that, and unfortunately I didn't slow down enough going into them, and lost 5' on each control. A very bad way to start a race, I tried to block it out of my mind for the rest of the race, but it was hard. I knew I was 10' behind where I should be. I did however learn to slow down for the bingo controls, which improved my ability to find them greatly. I had trouble adjusting to the map for almost half the course. Then once about 40 minutes into the course, it was like a switch turn on, and suddenly I was feeling smooth, looking ahead, and attacking the controls. Still searched for one green control at the end, stupid, but at least I can say that for a part of the race I was in the flow!
I think that if I had been on a map like this the day before for training, and seen the things I learned during my race, I could have run 15' faster. I had to figure it out as I went, which makes me slow.
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| C • 1 |
Friday Mar 18 |
| |
| Event: Sping Cup
|
| Note | |
| slept:11.0 |
| Spending the morning at home, packing and doing errands before heading off to Denmark for the Spring cup. I wouldn't normally take to day off before a race (I like doing something small) but I thought I would try a new technique, since everything I learned in school supports the idea of tapering... guess i should believe it!
You can check out results at www.springcup.dk people to watch out for are Karen Williams, Sandy Hott Johansen, and me? There may be others too that I don't know about&
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Thursday Mar 17 |
| running (100% trails/roads) (w/ map) 51:56 [2] | |
| ahr:152 max:174 slept:7.0 shoes: Adi Star |
| Running at work, with a map from the world cup races in Denmark last year! Doing some visulization for the races this weekend, even though Spring cup is in a different area in Denmark. |
Wednesday Mar 16 |
| running (100% trails/roads) 52:38 [3] | |
| ahr:156 max:183 slept:9.0 shoes: Adi Star |
| Running over lunch! Yesterday and today are our first nice warm days of the year! It felt so good to go running in warm weather. Almost all the snow on the trials have melted to, which makes for comfortable recovery runs, like today. |
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| C • 1 |
Tuesday Mar 15 |
| Note | |
| slept:7.0 (rest day) |
| Decided to take it easy today, still felt tired from Sunday, and I am tappering this week for Spring cup anyway. |
Monday Mar 14 |
| Alpine skiing 1:30:00 [2] | |
| |
| Skiing in the Alps with my dad and Marc! Unbelievable day! Really started to get the hang of carving, and certainly got a workout. Skied for 5.5 hours straight, and with Marc's altimeter we measured 5500 meters of "climb" or more like decent. |
Sunday Mar 13 |
| |
| Event: Wiggertal OL
|
| running (mixed off/on trail) warm up/down 30:00 [2] | |
| shoes: O-shoes (VJ Integrators) |
| for Orienteering race |
| Orienteering race 1:28:30 [5]***** 10.6 km (8:21 / km) +210m 7:36 / km | |
| ahr:170 max:197 shoes: O-shoes (VJ Integrators) |
| A good race for me personally. A slap in the face when I saw the results. I lost 20' on the leader, even though I really had thought my time was respectable. I have looked at the splits, and it does seem that I lost 5' once on a long leg, which I didn't realize at the time. In any case, I was very disappointed, had a good feeling after the race, but I will now analyse my splits and learn from the legs where I lost time.
I should also add that the race was in about 10 cm of snow, which did make it tough physically. |
Saturday Mar 12 |
| running (100% trails/roads) (+ track drills) 50:00 [3] | |
| ahr:144 max:179 shoes: Asics 1090 |
| recovery run with marc, plus 15' track drills. wish me luck tomorrow, 10.8km/h and 210 meters climb... |
Friday Mar 11 |
| aquajogging 50:27 [1] | |
| slept:7.0 |
| warm-up and cool down about 30', with 2 x 9' hard (different strides) |
Thursday Mar 10 |
| running (mixed off/on trail) 1:04:51 [3] | |
| ahr:151 max:176 slept:7.0 shoes: Mizuno |
| Went to a new place from my house, and found some more great trails and woods. Really enjoyable run, during sunset, with beautiful skys and warmer temps. I could almost smell spring, but they are calling for snow this weekend, so who am i kiding.
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| indoor bike (hometrainer) 56:03 [2] | |
| ahr:130 max:143 shoes: Nike Free |
| Doing an extensive endurance day, made a quick transfer to the bike at home. Watched the end of one movie and the beginning of another, without these movies I could never do this! |
| core strength workout 15:00 [1] | |
| shoes: Nike Free |
| the usual |
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| C • team trials 5 |
Wednesday Mar 9 |
| treadmil (w 3% climb) 33:15 [3] | |
| ahr:152 max:165 slept:7.5 |
| just a quick training at work |
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| C • 1 |
| running (mixed off/on trail) (w 10' track drills) 1:07:39 [3] | |
| ahr:144 max:179 shoes: Asics 1090 |
| felt quite bad the whole time. The track drills finally got my legs feeling useful, too bad I did it at the end of my run. |
Tuesday Mar 8 |
| treadmil warm up/down (10.0 km/h) 40:00 [2] | |
| ahr:155 slept:5.0 shoes: Adi Star |
| Running on the treadmill at work to stay out of the cold, since I am still flighting this cough, which cost me more sleep again! |
| treadmil intervals (threshold intervals) 24:00 [4] | |
| ahr:175 max:185 shoes: Adi Star |
| 6 x 2' with full recovery.
1st at speed 13.5 km/h
2nd at speed 14.5 km/h
switching back and forth for a total of 6 repeats.
staying under and just at my threshold in order not to over do it considering that it is still the winter months, I have been sick for a while, and I have my first National A meet on Sunday. |
| indoor bike (hometrainer) 40:00 [2] | |
| ahr:140 max:153 shoes: Nike Free |
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Monday Mar 7 |
| indoor bike (hometrainer) 1:11:39 [2] | |
| ahr:134 max:155 slept:10.0 shoes: Nike Free |
| Stomach feeling better, but still staying indoors, taking it easy until I am 100% healthy. Its hard being patient. |
| core strength workout 15:39 [1] | |
| shoes: Nike Free |
| the usual, but more abs than usual. |
Sunday Mar 6 |
| core strength workout 20:00 [1] | |
| shoes: bare foot |
| Did some strength at my mom's house, then the plan was to go downhill skiing, but we had such an intense blizzard (wet, foggy) that we only bought a ticket to go all the way up once, which is really far up (we also were only there at 13h, which made a 1/2 ticket look expensive in the uncomfortable weather conditions) and skied all the way down, which took 45 minutes! Then had a coffee in Grindelwald. I have been feeling really crappy all weekend; nauseous stomach problems, great huh! Not more illness... |
Saturday Mar 5 |
| indoor bike (hometrainer) 45:00 [2] | |
| ahr:126 max:140 shoes: Nike Free |
| just watching a fim, not pushing. |
Friday Mar 4 |
| |
| Event: Berner Nacht-OL
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| Note | |
| slept:3.0 (sick) |
| so the doctor says I have middle to severe bronchitis and I am not allowed to run out side for three days.Which meant I certainly am not allowed to run in the dark, like planed. Oh well, I guess I have to skip the Night-O. I am however allowed to exercise, but I am taking today off, because I spent the whole night coughing and didn't get much sleep. Now I have meds so I should be fine! |
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| C • 2 |
Thursday Mar 3 |
| running (100% trails/roads) warm up/down 53:00 [3] | |
| ahr:147 max:166 slept:9.5 shoes: Asics 1090 |
| |
| running (100% trails/roads) intervals (long hill repeats) 23:00 [5] | |
| ahr:180 max:189 |
| ran a loope after work that take me down in elevation a bit, and then there is a long semi steep ascent back up (actually higher that my starting point, but in meters of climb I have no clue).
I did the ascent two times. Its about 1.5 km, and lets guess 100 meters of climb... who knows, I am bad at guessing.
1st: 7:34
rest running back down took 8' (longer than running up..)
2nd: 7:22
felt better on the second one, could have done three. Next time! |
Wednesday Mar 2 |
| running (100% trails/roads) 44:35 [2] | |
| ahr:144 max:166 slept:8.5 shoes: Adi Star |
| Had a strenuous day of test at work (the Swiss Orienteering team is coming all week for their lactate threshold test, and the hill climbing test I developed). I was on my feet all day and only had about a 20 minute break to eat a sandwich between tests. By the end of the day I had such a bad head ache. Thought running might help my head, but it just kept throbbing away the whole run. My legs felt light and good, which is a good sign, but the head ache really took the pleasure away. |
Tuesday Mar 1 |
| running (100% trails/roads) 48:13 [4] | |
| ahr:158 max:184 slept:8.0 |
| running w a friend from work. |