Monday Oct 31 |
 | running (100% trails/roads) 49:58 [3] | |
| ahr:152 max:174 shoes: Asics DSTrainer |
| Running at work, nothing special. |
| indoor bike (hometrainer) warm up/down 25:03 [2] | |
| ahr:124 max:143 shoes: Nike Free |
| Warm up for strength training (and yes I watched Friends) |
| core strength workout 33:36 [4] | |
| ahr:113 max:144 shoes: Nike Free |
| core + legs |
Sunday Oct 30 |
| running (100% trails/roads) 17:32 [1] | |
| ahr:130 max:147 |
| Very light jogging. Man I hate the time switch, now at 16:30 we already loose the sun behind the horizon, I can't imagine what it's like up north.
Its also getting chiller here, makes me realize that I will need to bring enough warm clothes to Denmark next week.
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| Note | |
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| This is the end of my 3 week training break! Now it's time to start thinking about next year. Course analyzing from this year, training plan (Nov. and December included) for next year, and goal settings are next! |
Saturday Oct 29 |
| running (100% trails/roads) (7' stretching) 57:38 [3] | |
| ahr:143 shoes: Adidas Supernova Trail |
| Running in Plan du Bois. I felt so great! Had planned only to run 30', but I just didn't want to stop, and it's really nice weather too! |
Thursday Oct 27 |
| running (100% trails/roads) (+ track drills (10')) 39:21 [3] | |
| ahr:152 max:181 shoes: Adidas Supernova Trail |
| middle tempo jog with track drills in the middle. |
Wednesday Oct 26 |
| running (100% trails/roads) 44:55 [2] | |
| ahr:156 max:178 shoes: Asics 1090 |
| What a BEAUTIFUL day! |
| core strength workout 24:45 [3] | |
| ahr:122 max:150 |
| Goal for next years training... strength training 3 x a week!! |
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| C • 7 |
Monday Oct 24 |
| running (100% trails/roads) 57:29 [2] | |
| ahr:154 max:177 shoes: Asics DSTrainer |
| running over lunch in the fog! no sign of the sun anywhere, not even at the highest point I could get to on my run... blah! |
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| C • 5 |
Sunday Oct 23 |
| running (100% trails/roads) 42:38 [1] | |
| ahr:135 max:163 shoes: Adi Star (white) |
| just jogging... |
| core strength workout 27:50 [3] | |
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| Going to start up my strength workouts again. Will build up so that I have a good base strength for the winter milage! |
| Note | |
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| End of my 2nd week in my training break! |
Saturday Oct 22 |
| running (100% trails/roads) 29:34 [3] | |
| shoes: Asics DSTrainers (white/blue) |
| Running with Marc, not far and not long, but nice to get out and do something! |
Friday Oct 21 |
| Note | |
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| SGSM Kongress (Thursday + Friday) in Zurich. Didn't have time today to do a little jog. |
Thursday Oct 20 |
| running (100% trails/roads) 28:37 [1] | |
| ahr:146 max:171 shoes: Asics DSTrainers (white/blue) |
| Running with Marion in the evening after the conference I was at in Zurich. |
Wednesday Oct 19 |
| running (100% trails/roads) 31:04 [1] | |
| ahr:142 max:168 shoes: Asic Nimbus |
| got out jogging after work today. whooppee! |
Tuesday Oct 18 |
| Note | |
| (rest day) |
| Taking a nap and going to the movies with Marc should almost count as training. |
Monday Oct 17 |
| indoor bike (hometrainer) 43:22 [2] | |
| (rest day) shoes: Nike Free |
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| C • 2 |
Sunday Oct 16 |
| running (100% trails/roads) warm up/down 40:00 [3] | |
| ahr:165 |
| kind of late to the start, pushing a little.
warm-up = 30'
cool-down = 10' |
| Orienteering race 1:38:47 [5]***** 10.6 km (9:19 / km) +220m 8:27 / km | |
| ahr:181 max:217 spiked:12/17c shoes: VJ Integrators (red/black) |
| well, what can I say... I didn't do so well today. I made mistakes, but also didn't have anything in me, physically or mentally. My season is over and I need a break! I will rest now until the training camp in denmark. |
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| C • racing 3 |
Saturday Oct 15 |
| running (100% trails/roads) 31:57 [1] | |
| ahr:141 max:168 shoes: Asics DSTrainers (white/blue) |
| Morning run before going to work on a Saturday!!! |
Friday Oct 14 |
| running (mixed off/on trail) 1:15:33 [2] | |
| ahr:137 max:173 shoes: Adidas Supernova Trail |
| Evening run in Schüpfen. |
Thursday Oct 13 |
| running (100% trails/roads) 44:38 [1] | |
| ahr:144 max:175 slept:7.0 shoes: Asics DSTrainer |
| beautiful fall day, the leaves are turning, and the air is fresh, I could have run all day long... too bad I had to go back to work. (stretching in the sun ~5') |
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| C • Welcome Back 1 |
Wednesday Oct 12 |
| running (100% trails/roads) 51:23 [2] | |
| ahr:158 max:181 slept:5.0 shoes: Asics DSTrainer |
| I'm back! I spend two days in Rome with Marc and came home last night. Lots to do at work, will update my training (comment on the WC races) when I can. |
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| C • 9 |
Tuesday Oct 11 |
| Note | |
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| Travel day! 8 hours on the train back to Bern. |
Monday Oct 10 |
| Note | |
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| About 9 hours of walking around Rome seeing the sites, plus some good pasta and ice cream along the way! |
Sunday Oct 9 |
| running (100% trails/roads) 30:55 [2] | |
| shoes: Asics DSTrainers (white/blue) |
| An evening run in Rome with Marc. Very nice! |
Thursday Oct 6 |
| Orienteering warm up/down 40:00 [3] | |
| ahr:155 |
| warm up for long distance with warm up map. |
| Orienteering race 1:43:50 [5]10.3 km (10:05 / km) +470m 8:12 / km | |
| ahr:165 max:194 |
| Good race, good tempo except for three controls which are horrible! Total lost about 12'. Felt physically good for about 90%, got tired at the end. |
Wednesday Oct 5 |
| running (mixed off/on trail) warm up/down 42:00 [3] | |
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| Orienteering race (Sprint A final) 24:29 [5]1.4 km (17:29 / km) +75m 13:48 / km | |
| ahr:159 max:198 shoes: VJ Integrators (red/black) |
| Sprint Final
As we were warming up the weather was nice, but on the way up to the start a dark cloud rolls in, and just 10' before my start it starts pouring, and it's foggy. When I decided which shoes to wear I thought it would be dry, but with this new rain I was afraid to race in the shoes I had on, because they are extremely slippery on stone paths, which was most of our course. Eddie (thank you!) ran down from the start and back up again to get my O shoes. What a guy!
Of course this wasn't the best preparation for my start, and standing at the start line I was incredibly nervous. Right from the start I didn't take my bearing correctly enough, and ended up at #2 before #1, this was a 2' error. I had no problem finding 2 though afterwards (which most people lost time on). The rest of the race was also a disaster. In town I just couldn't make sense of the stairs, and narrow paths, especially because it was hard to read the detail like if the stair were to go up or down, due to the large contour interval. I finished the race completely frazzled. Didn't expect to have such a hard time...
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Tuesday Oct 4 |
| running (100% trails/roads) warm up/down 40:00 [3] | |
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| Orienteering race (Sprint semi-Final) 17:50 [5]1.8 km (9:54 / km) +75m 8:12 / km | |
| ahr:168 max:200 |
| This was a really good race until the 3rd last control. The beginning was in a forest part, where lots of runners searched for controls. I came through realively clean (first control lost about 45") and caught two people (good people, Lena Moe and Lea Muller...). In the first part in town we were still all together, but Lea was in a different heat and eventually went somewhere else. Lena Moe however was in my heat, and stuck to me. The town part was complicated but do-able (not like in the final where it was stop and go). I felt smooth, and got a little over confident at the end, ran up some stair too fast, lost contact with the map, and then couldn't figure out how to get down to my control. Lena was no help at all, I went down stair two times and she just waited to see if I would come up again... the pressure to figure out what went wrong build up with the time, and finally I figured it out. Nice of Lena to wait until I figured it out... but talking to her afterwards, she said it was just so different than anything she's ever done before, she was unable to help. She had problems in the final too... |
| Orienteering (model map) 25:07 [2] | |
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| Running around the model map, checking out what the quali might be like in the afternoon. Walked around with Boris and Karen afterwards and checked things out together. |
Monday Oct 3 |
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| Event: World Cup series 3
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| running (mixed off/on trail) tempo 55:00 [3] | |
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| Warm up 35' for Semi-final in middle distance.
cool down in down pour rain 20' some with Boris waiting for them to get the results up. |
| Orienteering race (Middle Quali) 24:23 [5]3.3 km (7:23 / km) +110m 6:20 / km | |
| ahr:175 max:201 shoes: VJ Integrators (red/black) |
| This was a good race for me, but I blew it on one control. I navigated the long leg well, came into the circle, checked off what I wanted to, saw my control and decided it was not mine without going to it, search around of two minutes, stupidly, always coming back to my control, finally checked the code. ahh! The control in my opinion looked like it was on the side of the ridge, and the control was place in the further down in the reeantrant (clue discription was thicket). I was satisfied with my time, I was in a killer heat... would have made the final in the other two heats, but it's hard to compare heats across the line. Oh well. |
| running (mixed off/on trail) warm up/down 35:00 [2] | |
| ahr:156 |
| Warm up about 30', cool down consisted of running back to the hotel from the finish, about 800 meters:-) |
| Orienteering race (B Final) 46:09 [5]4.2 km (10:59 / km) +175m 9:06 / km | |
| ahr:160 max:196 |
| I expected something similar to the quali, but the final was much more difficult. I already felt that I was "out of it" in my warm up, but tried to get myself concentrated for the start. The race however didn't kick me into drive, and I made two big errors in the beginning. The first one was just plain stupid, the second was a hard leg, and i made a parallel error, the same as Karen, and I think also Randy (?). Anyway, the end of the course went much better and I felt smoother. Tired in the evening, it was a big day. |
Sunday Oct 2 |
| Orienteering (model map) 1:00:56 [3] | |
| ahr:147 max:182 shoes: VJ Integrators (red/black) |
| Middle distance model map, checking out this interesting and very different terrian. It is certainly something new and will be tough! |