Training Archive: szurcherIn the 31 days ending 2005-05-31:
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| 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 | T | ||||||||||||||||||||||||||||||||||||||||||||
Tuesday May 31 | ||
| running (100% trails/roads) 1:00:40 [3] | |
| slept:8.5 shoes: Adi Star (white) | ||
| felt my hamstrings for the first 30', then finally felt loosed up. would like to do some speed training but I just can't risk that this gets worse, so I have to back off this week. I have races on Saturday (mt. trail race) and Sunday (2 Sprints) anyway. | ||
| indoor bike (hometrainer) 45:00 [3] | |
| ahr:132 shoes: Nike Free | ||
| nothing much to say. | ||
| core strength workout 16:35 [2] | |
| shoes: Nike Free | ||
| concentrated on stomach and back, with fit ball. | ||
| Note | |
| Training totals
May = 40 h 13' Year = 188 h 33' | ||
Monday May 30 | ||
| running (100% trails/roads) 52:24 [2] | |
| ahr:143 max:170 slept:8.0 shoes: Adi Star (white) | ||
| I woke up in half a comma, and I have not snapped out of it yet! Running was a mental fight! Pushed through, but the afternoon is going to be tough!!! | ||
| Note | |
| There is nothing worse than sitting at work, feeling like you got hit by a train and realizing that today is a holiday in the US. I'm moving back! Hope ya'll enjoyed the training weekend... | ||
| core strength workout 21:00 [3] | |
| shoes: bare foot | ||
| avoided the squats I usually do, because I am still having problems with my hamstring/periformis! going to physio-therapy this week! | ||
Sunday May 29 | ||
| Mt. Biking 1:15:50 [1] | |
| ahr:145 max:167 | ||
| mt. biking with my mom from my place. It was really nice to chat and explore a little... we'll call it a recovery workout:-) | ||
Saturday May 28 | ||
| running (100% trails/roads) long 2:23:57 [4]+1050m | |
| ahr:157 max:177 shoes: Adidas Supernova Trail | ||
| A long jog in the Jura mountains in the french part of Switerland. The first 45' was with Marc and his older brother. We did over half the amount of climb together. This was just at my limit for how fast I could climb. Then I told the boys to go ahead (we didn't plan to do the whole thing together), and I ran my tempo which was more comfortable. With a steep decent (for over 30') my legs were tired running the last few km flat back to our meeting point. | ||
Friday May 27 | ||
| Note | |
| (rest day) | ||
| spending too much time writing on the discussion board... but also working long hours (may be due to wasted time on attackpoint:-)). I don't feel like running today, and usually I wouldn't let that stop me, but because the purpose of this week is to really let go and recover, I am giving myself a break!
Have a good weekend! | ||
Thursday May 26 | ||
| running (100% trails/roads) 1:10:46 [3]12.5 km (5:40 / km) +325m 5:01 / km | |
| ahr:157 max:177 shoes: Adidas Supernova Trail | ||
| the long loop at work, with two stops to stretch (maybe 2' each). Hamstrings both very tight and uncomfortable. felt nice to be outside in the warm sun though. Stomach is better. | ||
Wednesday May 25 | ||
| Note | |
| (rest day) | ||
| my stomach wasn't up and running today, so I couldn't eat very much, mostly drank tea. Since its a rest week it's "good timing" to have this weird episode. tomorrow I sure would like to go for a run though, the weather is soooooooooooo nice, and it's also warm!! yupee, is summer here?? | ||
Tuesday May 24 | ||
| running (100% trails/roads) 31:24 [3] | |
| shoes: Adi Star (white) | ||
| ran at 9pm (still light!!) after my German class. made marc come with me, was nice to have company.My legs have recovered, not sore anymore! I had some sort of strange allergic reaction after my run though. eyes itchy, face swollen, break out on my chest, stomach and legs (red and bumps), and then nausea. didn't eat anything last night, couldn't even drink fluids and went straight to bed, but couldn't sleep because I was so uncomfortable. very strange. Anyone ever have something like this before? | ||
| C • 3 | ||
Monday May 23 | ||
| Note | |
| (rest day) | ||
| Sore muscle are getting better. Got a massage today! Finally a rest week. I have nothing planned:-) They say it's in the recovery where you improve... | ||
Sunday May 22 | ||
| running (mixed off/on trail) warm up/down 50:00 [2] | |
| ahr:154 slept:8.0 shoes: O-shoes (VJ Integrators) | ||
| Oh my god! I don't think I have had such sore legs in YEARS! I almost couldn't run for the first 10' of my warm up and then it got better. But I could tell that I would have to fight today. I still can't believe how much the pavement tore my quads up yesterday. | ||
| Orienteering race (mass start) 1:03:42 [5]***** 7.52 km (8:28 / km) +391m 6:43 / km | |
| ahr:176 max:194 spiked:11/16c shoes: O-shoes (VJ Integrators) | ||
| Mass start. I was so worried about my legs on the warm up that I only started thinking about my O technique about 3' before the start. I really really tried to leave the start correctly (with thoughts of World cup relay in my head), but I screwed it up AGAIN!! Man, but this time it was because I didn't figure out where the start triangle was and though we had already passed it when we were only there. I of course went with the wrong group (I get stressed out and just pick on group, stupid!) and realized it pretty quickly, but still lost 1'30" to the first control. I had lost the winning train, and also the 2nd group, where I think my potential lies. I fought through the muscle pain and really gave my best after that. I did however lose time, in one section; try to climb up a steep ascent where it was light green. This was a mistake, and lost about 3'30" fighting through raspberry bushes above my head. Frustrating. I think my result is really quite bad, but I am glad I fought through and never gave up mentally. Lost over 13' to Simone Niggli Luder, and about 10' to 2nd place. I will write exact time when the results are posted. | ||
Saturday May 21 | ||
| running (100% trails/roads) warm up/down 45:00 [2] | |
| shoes: Asics DSTrainer | ||
| warm up about 15', relatively short for my standards, but I felt good in the beginning of the race, so I guess it wasn't bad.
cool down was tough, my legs cramped up after having to come to a dead stop and stand around for 5' getting through the chip collection, water and food section. Once I was out of the crowds, I could hardley run anymore. Pavement really does make an impact. | ||
| running (100% trails/roads) race (pavement) 1:08:20 [5]10.0 mi (6:50 / mi) +174m 4:02 / km vdot: 50.2 | |
| ahr:180 max:196 shoes: Asics DSTrainer | ||
| The race went well. I wanted to run under 70' and that wasn't a problem. 10 km time was 41', which I was happy with. I felt comfortable the whole way, had problem with acid reflux, I guess I ate just a little too much before the race, eventhough I really tried to make sure I had enough time to digest. My biggest problem was the pavement and especially the cobble stone sections. I felt my legs were getting beat up, but i never felt over my lactate threshold, so it was mostly the impact. I am really hurting now, but i took a bath:-) We'll see how tomorrow goes. Goal is to be technically clean, physically i wont have an edge.
The race is called the Grand Prex von Bern, results at www.gpbern.ch | ||
| C • Race 7 | ||
Friday May 20 | ||
| aquajogging 42:36 [1] | |
| no intervals, tomorrow i am running a 10 mile road race, and sunday is a national A meet, mass start... yikes! | ||
| C • 2 | ||
Thursday May 19 | ||
| running (100% trails/roads) 45:03 [2]+202m | |
| ahr:147 max:176 shoes: Adidas Supernova Trail | ||
| light jogging over lunch. I was fighting stomach cramps the whole time. Sometimes I get so hungry before lunch that it makes running difficult. Didn't have my snack to 10am today... | ||
| indoor bike (hometrainer) 23:00 [3] | |
| ahr:120 shoes: Nike Free | ||
| watching friends warming up for my strength workout. | ||
| core strength workout 33:00 [3] | |
| ahr:100 shoes: Nike Free | ||
| sit-ups (3 different types)
side ups bench holds calf raises squats lunges? x 3. | ||
| C • 2 | ||
Wednesday May 18 | ||
| running (mixed off/on trail) warm up/down 47:00 [3] | |
| ahr:162 | ||
| warming up, cooling down and running between the two sprint races. | ||
| Orienteering race 26:00 [5]***** +176m | |
| ahr:175 max:203 | ||
| 2 sprint races with the Swiss team (part of a training camp they are having). First on took ~13:30 and the second one 12:25. I didn't see results for the first one, but I think I was about 1' behind the leader, 40 seconds behind Sara Gemperli (because she almost caught up with me, but I kept her off), and in the second on I was only 27 seconds behind the leader (Brigitta Grüniger). Wahoo! | ||
Tuesday May 17 | ||
| running (100% trails/roads) 36:52 [2]+119m | |
| ahr:156 max:173 slept:7.5 shoes: Adidas Supernova Trail | ||
| It felt great not to run in my O shoes... with two sprint races tomorrow afternoon, a road race on Saturday and a A meet on Sunday, I need to take it easy at some point this week. | ||
Monday May 16 | ||
| Orienteering intervals 1:56:14 [5]***** +119m | |
| ahr:159 max:196 spiked:9/12c shoes: O-shoes (VJ Integrators) | ||
| This was again this Cross orienteering concept. We did intervals + a short orienteering course.
40" hard w 1' rest 5' hard to the start of oing (4 controls to the finnish) We did this 4 times. The first two loops I could fight through the orienteering section, and stayed with the boys (they did 2 x 40' fast, with 4' hard, so we ended up at the start about the same time, because they would catch up with me). The last two loops I couldn't fight, and made more mistakes. My oing go slower but the intervals stayed the same. Very good practice for me to try to push in the oing after being tired from interval section. we did warm up and cool down of course too. | ||
Sunday May 15 | ||
| Orienteering (downhill training) 1:36:58 [4]**** +558m | |
| ahr:159 max:184 spiked:14/16c shoes: O-shoes (VJ Integrators) | ||
| I slept really well and felt much better in the morning. In this training my legs felt great (since I had a day off yesterday), but my heart rate was high, and energy level wasn't very high. But it went surprizingly well.
This was a downhill training, but one has to climb in order to do controls downhill. We just had a few long legs up the climb, and then a bunch of controls downhill. | ||
| Orienteering (20' jogging at end.) 1:10:06 [3]***** +244m | |
| ahr:153 max:183 spiked:19/20c shoes: O-shoes (VJ Integrators) | ||
| Control picking, in a super nice detailed area, no rocks just contour detail.
did 20' of jogging at the end just to roll a little. | ||
| core strength workout 18:00 [2] | |
| I couldn't believe when we all got back to the car, that Marc suggested doing strength training. I put on a smile and did my routine. Would have never come to mind though... | ||
Saturday May 14 | ||
| running (mixed off/on trail) (w map) 25:00 [1]+76m | |
| ahr:126 max:163 shoes: O-shoes (VJ Integrators) | ||
| This was supposed to be an orienteering training, but I have been on the edge of getting a cold all week (actually since the world cup races), but I always took one day off and felt good enough to train again. I decided to take this training off, because we planned hill repeats with downhill Oing for the afternoon, and that would be more important. Unfortunately in the afternoon I was feeling even a little worse. Luckily since we were camping in a VW camper, I could just sleep most of the day. Which helped tons, and I could train Sunday and Monday. | ||
Friday May 13 | ||
| aquajogging intervals 42:58 [4] | |
| slept:8.0 | ||
| ~about 10' warm up
(10 x 30" full with 15" recovery) x 3 = 15' of full out running. ~10' cool down. This was a tough workout, your legs just fill with lactic acid when you run full in the water, the resistance of the water makes it feel like running against strong wind, but worse. Good workout! | ||
| core strength workout 18:03 [2] | |
| abs, back, and legs (squats and calf raises)
Tonight starts: "Be big in Japan" training camp # 2 We are driving to Austria where the Swiss team trials for WOC in July will be. On our way there tonight we will stop at a map for night-O training. Monday is a holiday so we have three days of O-ing ahead of us! | ||
| Orienteering (Night-O) 1:06:32 [3]**** | |
| ahr:145 max:185 16c shoes: O-shoes (VJ Integrators) | ||
| Night-O on our way to Austria for a weekend training camp.
Baptiste, Marc and I "raced" each other to the controls, setting toilet paper as marker if we got there before the others. It was really tricks, complicated woods, so we all did a lot of standing around trying to figure out where we were. I skipped a few controls trying to beat the boys to the next ones. Surprizingly we were together most of the way. It was fun. | ||
Thursday May 12 | ||
| cycling 55:36 [3]+94m | |
| ahr:142 max:185 | ||
| Riding to work. Took the wimpy route, because I only rode to the cog railway, and then took the train up. I really didn't feel like climbing 900 meters at 7am, plus it's a recovery week. I froze my butt off, it was a chilly night.
Figured out how to see my heart rate on my watch, plus it tells me how much climb I did during the workout, so cool! | ||
| cycling 1:19:34 [4]+216m | |
| ahr:136 max:166 | ||
| riding home from work, I took a little detour and really regretted it. I hit the wall so bad! I really had to fight to get home. | ||
Wednesday May 11 | ||
| running (100% trails/roads) (w map) 47:35 [2]+201m | |
| slept:7.0 shoes: Adi Star | ||
| running over lunch with a map from Japan. | ||
| indoor bike (hometrainer) 30:00 [2] | |
| shoes: Nike Free | ||
| reading my german homework, might as well kill two birds with one stone... now how would one say that in German?!?! | ||
| core strength workout (3 sets) 35:00 [3] | |
| shoes: Nike Free | ||
| abs, back and legs x 3.
I need to do this more consistantly, and I know I say that every time. I'm just hoping if I keeping saying it, it will also happen. | ||
Tuesday May 10 | ||
| running (100% trails/roads) 40:00 [2] | |
| shoes: Adi Star | ||
| Went for a light jog, felt tired even though I was moving really slowly. I have a new HR watch, which I don't know how to use, so I can't say what my heart rate was during the run, but what I can say, is that I climb about 100 meter during every run I do up here at work. The main network of trials are a significant hill higher than where I work, but I didn't know it was that much. These altimeters are cool!! But, this means I should be stronger on hills than I am... | ||
Monday May 9 | ||
| Note | |
| (rest day) | ||
| Left work early to get some things done at home (since I have hardly unpacked from England), also ended up sleeping for 2 hours (much needed) and went for a walk before food shopping. Very relaxing, and I can tell (today Tuesday) that it helped me recover. I don't feel like I am going to drop dead from fatigue anymore.
| ||
Sunday May 8 | ||
| running (100% trails/roads) warm up/down 25:00 [2] | |
| shoes: O-shoes (VJ Integrators) | ||
| warm up and cool down for relay event. | ||
| Orienteering race 55:30 [5]**** 5.8 km (9:34 / km) +260m 7:49 / km | |
| ahr:170 max:207 spiked:16/17c shoes: O-shoes (VJ Integrators) | ||
| Last leg of a three man relay (my team was David Scheider, and Sara Gemperli both swiss team members yikes!). David came back first, but Sara couldn't stay ahead of the junior (men) who were chasing her, handed off to me a few minutes before the the first all women's teams, and I managed to stay head of them, even with a semi big mistake in the beginning (I need to stop doing those, lost 3'... yikes!). | ||
Saturday May 7 | ||
| Orienteering intervals 1:45:00 [4]**** | |
| ahr:168 max:201 shoes: O-shoes (VJ Integrators) | ||
| Cross O training with the juniors.
This training was broken into two parts, the cross running section (1.5 km) and then the orienteering section (2 km + 100 meters of climb). The point was to run the cross section (mostly on trail, marked route up a hill through the woods and then again on trail) at a interval tempo or faster. As they put it, we should see stars when we go into the woods for the O bit. Then when you come around the loope you get a map and do a short O course. Three different O course, meaning three loops. Some rest between each set. We were put into groups of three, I was with Sara Gempleri and her sister, Karin. The the point was to race each other, but we always had a different O course. I could run with Sara on the cross section, but she was always faster on the O-ing part. First time around we really pushed, and then after that we pushed less because of different reasons (mine being my hamstring is getting worse and worse...) | ||
| running (mixed off/on trail) warm up/down 30:00 [3] | |
| shoes: O-shoes (VJ Integrators) | ||
| running up to start of middle distance course 20', running down from finish 10'... man was it steep! | ||
| Orienteering tempo 45:36 [4]**** | |
| ahr:155 max:170 shoes: O-shoes (VJ Integrators) | ||
| Did the middle distance course the juniors did on Friday morning (I wasn't there yet). I have never been in such a steep place in my life. I really had respect running down some of these slopes, especially with all the cliffs on the map too. I was also very slow, even though I did get into a flow eventually; my body is just VERY tired from all that I have been doing (racing, working, training ahhh!). Was relieved to see marc out in the forest and to hear he was dead too. Maybe I'm not just a wimp. | ||
Friday May 6 | ||
| running (100% trails/roads) 40:00 [3] | |
| ahr:149 max:175 shoes: Asics DSTrainer | ||
|
Be Big in Japan Training camp # 1 Friday 6. May -Sunday 8. May Training camp in Tessin with the Swiss Junior team. early afternoon run with two of the coachs, some hills. | ||
| running (100% trails/roads) 59:59 [1] | |
| ahr:135 max:160 shoes: Asics DSTrainer | ||
| evening run: running with one of the other coachs, and the physical therapist after my presentation, needed to let out all the build up tension! This run was flat!! | ||
Thursday May 5 | ||
| indoor bike (hometrainer) 25:00 [3] | |
| shoes: Nike Free | ||
| just recovering from the races | ||
| core strength workout 8:00 [3] | |
| shoes: Nike Free | ||
| abs and back | ||
Tuesday May 3 | ||
| running (mixed off/on trail) warm up/down (warm up map off trail) 40:00 [2] | |
| shoes: O-shoes (VJ Integrators) | ||
| warm up and cool down for the Middle distance race. chilly and raining, yuck! | ||
| Orienteering race 48:58 [4]***** 5.01 km (9:46 / km) +210m 8:05 / km | |
| max:199 spiked:21/22c shoes: O-shoes (VJ Integrators) | ||
| This could have been potentially one of the best results of the season. Up to control number 15, I was on track to run under 40', after my 9' error at # 15, I had good splits again. ahhhhhhh! At least I know I was only one control off of a really great race. Of course it only counts if you can be good for the whole thing, but I know i am getting closer. What bothers me the most is that the control was a simple control, not in the technical stuff. I think what happened is that I just came through the first technical bit, and I relaxed because I knew the control was "easy", I was off to the right and misinterpreted the trail system (which was also tricky to understand one you were off track, since there were lots of Mt. Bike trails not on the map). I do have to admit, I could not control my mistake, when I realized I wasn't at the control, I just lost my head. I couldn't think logically about what had gone wrong, if I had, the control would have been found within 1', and I would be complaining about loosing 2' not 9'. Finally I convinced myself to bail to a certain point and attack the control again, which resulted in finding it without a problem. Stupid me!
There no excuse for this type of mistake, I need to stop doing this type of orienteering, I am better than this!! | ||
| C • 4 | ||
Monday May 2 | ||
| running (100% trails/roads) warm up/down 35:00 [2] | |
| warm up and cool down for sprint-B final | ||
| Orienteering race 17:09 [5]3.1 km (5:32 / km) | |
| max:196 | ||
| Sprint B final.
12th place, my first world cup points ever!!! wahoo!! I had a good race, made very minimal mistakes, but there is always room for improvement. It wasn't a tough course, just basically physical. Felt the legs from yesterday, but not bad. All in all surprized how well I have been recovering from each event. Last event tomorrow, kind of sad really. Really looking forward to Japan... | ||
| C • 3 | ||
Sunday May 1 | ||
| running (mixed off/on trail) warm up/down (50% off trail) 35:00 [3] | |
| shoes: O-shoes (VJ Integrators) | ||
| short warm up and cool down for the classic event. | ||
| Orienteering race 1:43:35 [5]***** 12.6 km (8:13 / km) +475m 6:55 / km | |
| ahr:177 max:194 spiked:27/33c shoes: O-shoes (VJ Integrators) | ||
| Classic race
Winning time (Simone Niggli w/ 3' lead) 1:13:16 30th place time 1:34ish I was 46th. I had a solid, conservative run. I was a little intimidated by the distance, rough running and climb, so i never full out pushed, some thing I am now sure I am in good enough shape to do... tonight I am not very tired. It's a good learning experiance to know I can push on these types of distances, and shouldn't be intimidated. Main focus today was technical anyway. I wanted to follow my concept and be concentrated. I did this for the whole race. BUT... I still had one goof up control, ran right by it, and it was in the end of the race so I was getting tired (lost 2' 30"). I also, when comparing the splits, found that for most of the controls I was in tempo with about 30th place. I made about 5 x 1min to 1 min 30" mistakes. Really could have been much faster, and I didn't realize I was loosing so much time on these "little bobbles", really taught me that they are taking a lot more time than I perceive. Anyway, I feel positive about the race, it will help me in the future. Tomorrow, sprint final, I am looking foward, I like sprints!! | ||