Wednesday Aug 31 |
 | Note | |
| (sick) |
| August training hours: 28:44
Yearly total: 288:40
August is the first month this year that I am under 30 hours of training, of course this has several reasons, the main reason being that the biggest competitions of the year (World Champs in Japan) were this month, and training volume should naturally decrease. Of course this flue that just hit me took three training days away too... |
Tuesday Aug 30 |
| Note | |
| (sick) |
| getting better... |
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| C • SICK 4 |
Monday Aug 29 |
| Note | |
| (sick) |
| with fever, hit me out of the blue! |
Sunday Aug 28 |
| running (100% trails/roads) warm up/down 1:05:00 [3] | |
| ahr:150 shoes: VJ Integrators (red/black) |
| warm up 25'
cool down 45' (long cool down to run off some steam) |
| Orienteering race 47:04 [5]***** 4.8 km (9:48 / km) +180m 8:15 / km | |
| max:194 spiked:10/12c |
| Swiss Middle distance champs
I had a really good race until the last three controls where I lost 4'30" total. Up until this point in the race I had a really good feeling and was happy with my navigation. Of course "the" mistake hits (I seem to make one every race lately) and then the last two controls I lost time too, don't know quite why. Anyway, when I saw my time at the finnish I knew it sucked, so I went on a long cool down. I feel a little bit in a slump right now, but I also know that I need to concentrate on my technical training to make any sort of improvement. Results at http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
Saturday Aug 27 |
| running (100% trails/roads) 23:04 [1] | |
| ahr:142 |
| morning jog!! |
| running (100% trails/roads) warm up/down 1:02:00 [3] | |
| ahr:145 shoes: Asics DSTrainer |
| Warm up 30'
Cool down 1- 12' (I had an early start, so I jogged around watching the rest of the elite categories finnish)
Cool down 2- 20' (cooling down with the DE women) |
| Orienteering race 14:11 [5]*** 2.1 km (6:45 / km) +50m 6:02 / km | |
| max:202 spiked:18/18c shoes: Asics DSTrainer |
| Swiss Sprint distance champs.
This was a really good sprint for me. 2'40" behind the leader and 13th place out of 26. Had I been 10" faster, I would be 5 places better... oh well. It was a lot of fun, it was a technical town sprint, with lost of alleyways, and direction changes. Results at http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
Friday Aug 26 |
| aquajogging 41:16 [3] | |
| max:130 |
| recovering for tomorrow (Swiss sprint champs!) |
| core strength workout 15:00 [3] | |
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| no legs! |
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| C • Good luck! 6 |
Thursday Aug 25 |
| running (100% trails/roads) 36:26 [1] | |
| ahr:135 max:169 |
| felt yesterday's training a lot! |
Wednesday Aug 24 |
| indoor bike (hometrainer) warm up/down 10:00 [1] | |
| |
| |
| core strength workout 36:28 [3] | |
| |
| legs with weights! |
| cycling 1:30:36 [3] | |
| ahr:135 max:165 |
| Biking to O training 48'
Biking home from O training 42' |
| running (mixed off/on trail) warm up/down 17:00 [3] | |
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| |
| Orienteering tempo 31:24 [4]*** 3.9 km (8:03 / km) +120m 6:59 / km | |
| ahr:165 max:186 spiked:10/12c shoes: VJ Integrators (red/black) |
| O training in Hindelbank on the map Grafenried süd. felt tired and didn't push the whole way. Did intervals for the first half, and then kept a constant tempo for the rest. |
| Note | |
| |
| long day! didn't plan the biking into my training this week, but it was nice out, and we don't have a car! We also thought it would only take 30' one way... |
Tuesday Aug 23 |
| running (100% trails/roads) 50:33 [3] | |
| ahr:130 max:167 shoes: Adi Star (white) |
| running over lunch at work |
| running (100% trails/roads) 29:37 [2] | |
| shoes: Mizuno |
| + 10' of stretching |
Monday Aug 22 |
| indoor bike (hometrainer) 46:11 [2] | |
| ahr:135 max:140 shoes: Nike Free |
| raining cats and dogs, lots of flooding in CH. |
| core strength workout 24:49 [3] | |
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Sunday Aug 21 |
| running (100% trails/roads) 1:01:45 [3] | |
| ahr:145 max:160 shoes: Asics DSTrainer |
| running in pouring rain in 10° degrees, fun... |
Saturday Aug 20 |
| running (100% trails/roads) tempo 1:40:24 [4]17 km (5:54 / km) +875m 4:42 / km | |
| ahr:180 max:195 shoes: Adidas Supernova Trail |
| Ran the last leg of the Inferno relay, Marc's sister asked me to take her place, and I was excited to take part. Marc ran with me as "coach" and it was nice to have him with. It was bad weather and we didn't see the alps at all, too bad really, but a nice change from the heat in Japan. |
Friday Aug 19 |
| running (100% trails/roads) 58:03 [3] | |
| ahr:170 max:194 shoes: Asic Nimbus |
| Running with Marc at his home in Neuschatel. My heart rate was high, probably because of jet lag. I hope anyway... |
Thursday Aug 18 |
| running (100% trails/roads) 28:54 [1] | |
| shoes: Asics DSTrainer |
| Morning run in Tokyo before flying home. |
Wednesday Aug 17 |
| Note | |
| |
| Touring around Tokyo! |
Tuesday Aug 16 |
| running (100% trails/roads) 58:23 [2] | |
| shoes: Asics DSTrainer |
| Running with Marc in the area of Mt. Fuji |
Sunday Aug 14 |
| running (100% trails/roads) warm up/down 20:00 [3] | |
| shoes: VJ Integrators (red/black) |
| Warming up and cooling down for the relay. Nervous during the warm up and felt great and happy to have a good race in the cool down. |
| Orienteering race 59:20 [5]***** 5 km (11:52 / km) +330m 8:55 / km | |
| spiked:13/15c shoes: VJ Integrators (red/black) |
| WOC Relay, 2nd leg.
I had a solid good race! Finally I felt like I was running normally and orienteering well. I made up 4 places in the race too! Wish I would have run like this all week... |
| |
| C • 2 |
Saturday Aug 13 |
| running (100% trails/roads) 32:35 [2] | |
| |
| running with the womens team. hot sunny weather. |
Friday Aug 12 |
| running (100% trails/roads) 30:00 [2] | |
| |
| running on my own after watching the Long Final (wahoo Go Marc!!!) in the rain. Very nice not to be so hot while running. |
Thursday Aug 11 |
| Orienteering race 1:00:00 [4]***** | |
| spiked:11/13c |
| B middle final. fun race, but made mistakes, more later. |
Wednesday Aug 10 |
| Orienteering race 45:00 [5]**** | |
| spiked:7/10c |
| Sprint quali.
awful race where I skipped a control. Got stung or bit by something, and it distracted me enough that I started reading from 5 to 6 when I was supposed to be running to 5. I never noticed, they told me in the finnish.... upset!! |
Tuesday Aug 9 |
| Orienteering 1:00:00 [3] | |
| shoes: O-shoes (VJ Integrators) |
| Model event for the sprint. Very green! |
Monday Aug 8 |
| running (100% trails/roads) warm up/down 45:00 [3] | |
| |
| running in the morning, then warming up for the race. |
| Orienteering race 1:06:45 [5]***** 5.2 km (12:50 / km) +330m 9:45 / km | |
| spiked:12/14c shoes: O-shoes (VJ Integrators) |
| A very good race for me, but also a very dissapointing race. I had a upset stomach in the beginning and felt slow the whole race. Kept concentrated enough to not make any major mistakes. I was in 11th place at the last water control and took a bad route choice and lost 4 minutes, and dropped to 15th. Then in the last loope I made one mistake and dropped to 16th place. very frustrating, but somewhat bitter sweet since I saw that I am getting so much closer, and that I am strong enough physically. next time!! |
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| C • 2 |
Sunday Aug 7 |
| |
| Event: WOC 2005
|
| running (100% trails/roads) 52:52 [2] | |
| shoes: Asics DSTrainer |
| just getting prepared for tomorrow. |
Friday Aug 5 |
| Note | |
| (rest day) |
| Rest days today and tomorrow!! |
Thursday Aug 4 |
| Orienteering 1:20:20 [2] | |
| shoes: VJ Integrators (red/black) |
| Dan, Eric, Erin and Pavlina are here now. We are almost a full team. We drove to a map a little farther away from our accomodations. This map was the roughest map we have been on so far, and I was physically and mentally tired, so I didnt like it very much. Walked a lot of the hills, but still made a fairly far distance. Navigation was solala. |
Wednesday Aug 3 |
| running (100% trails/roads) warm up/down 20:00 [1] | |
| shoes: VJ Integrators (red/black) |
| warm up and cooling down for sprint training |
| Orienteering tempo 25:43 [5]*** 2.5 km (10:17 / km) +160m 7:48 / km | |
| spiked:13/16c shoes: VJ Integrators (red/black) |
| Sprint training on model event with a set course and controls. Boris, Sam and I ran it hard and took splits. I made some major mistakes, lost about 2 min 40 seconds. Was 4 minutes slower than Boris. My legs felt good for over half the course, but my heart and lungs were tired the whole way. I pushed hard, and made typical "race pace" mistakes. My goal is to run slightly slower pace with a clearer head. That is always hard in a sprint where you feel the stress to run fast. |
Tuesday Aug 2 |
| running (100% trails/roads) warm up/down 21:00 [2] | |
| |
| Running to the map, and from the finnish to the start where our water was. |
| Orienteering 1:00:32 [4]3.5 km (17:18 / km) +365m 11:22 / km | |
| ahr:170 shoes: O-shoes (VJ Integrators) |
| We set our own course, and Boris went ahead to set streamers. This map was not as nice as the model event, and also steeper, hence the 10% climb in our course. I felt pretty good, and was orienteering well. I am very happy with the feel I had in the forest. Hope I feel this way at WOC. |
Monday Aug 1 |
| running (100% trails/roads) warm up/down 20:00 [3] | |
| shoes: O-shoes (VJ Integrators) |
| Running to the map with Boris and Sam, and then back again after the training. |
| Orienteering 1:16:52 [3] | |
| shoes: O-shoes (VJ Integrators) |
| Model event map for WOC in Japan
Boris, Sam and I ventured to the first control together, and then split up after that. I found Sam again a little while later, and we decided to do the rest together, leading every other control. It was nice to talk to someone about what we were seeing. It was very humid, but not as hot as I expected. I really liked the map, and think that with a few more days of training I will feel comfortable for WOC. |
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| C • 3 |