Training Archive: szurcherIn the 31 days ending 2006-01-31:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 Jan 31 | ||
| Note | |
| (rest day) | ||
| Jan 06
Total training hours: 51:10 (Jan 05: 44:32) Orienteering: 7:50 (Jan 05: 00:18) Running 15:02 (Jan 05: 18:45) Strength 5:34 (Jan 05: 1:52) Indoor bike 4:59 (Jan 06 9:59) Total hours increased, mostly due to hiking in Arizona, which I could have converted into "equivalent" running hours, this would decrease my monthly total about 5 hours. I am happy that the quality of training has improved. As compared to January 05, I had more O hours (which added to the running hours also means more running hours), more strength hours and less indoor bike hours. I think this is the right type of change. Unfortunately I am in a little bit of a low. I took last week relatively easy and hoped to be recovered for a moderate to hard week this week. Yesterday's training, plus a bad night a sleep and a stuffed up nose that has been following me around for a week, proves that I need more rest. I have decided to take today and tomorrow completely off in order to be able to start building my training. I sure hope it sets me on my feet again. | ||
| C • Good analysis. 2 | ||
Monday Jan 30 | ||
| running warm up/down (treadmil) 15:31 [2] | |
| ahr:143 max:163 | ||
| I had a very limited amount of time over lunch today, but wanted to squeeze a strength training in anyway. Only did the essentials. | ||
| strength 22:13 [3] | |
| ahr:117 max:134 | ||
| 3 x 10 reps of one legged half squats w 60kg
3 x 10 reps of two legged full squats w 90kg 2 x 10 reps back and side exercises | ||
| running 31:31 [2] | |
| ahr:150 max:161 shoes: Asics DSTrainers (white/blue) | ||
| Running after work, I didn't have time to do more, and I also didn't have the energy to want to do more... | ||
Sunday Jan 29 | ||
| running warm up/down 21:19 [2] | |
| ahr:138 max:157 | ||
| warm up for stretching and balance exercises. | ||
| stretching 30:52 [1] | |
| 15' of stretching and 15' of balance and yoga. (mental training as well) | ||
Saturday Jan 28 | ||
| running 1:17:24 [3] | |
| ahr:151 max:180 shoes: Ice Bugs | ||
| Running in Schüpfen. The trails are one big sheet of ice. I can't wait for Spring!! | ||
Friday Jan 27 | ||
| aquajogging intervals 51:16 [3] | |
| ahr:117 max:146 | ||
| Warm up 15'
10 x 1' hard with 30" rest (hr ave 125) 4 x 3' straight leg stride 1' rest (hr ave 130) | ||
| stretching 5:00 [1] | |
Thursday Jan 26 | ||
| running 51:39 [2] | |
| ahr:157 max:175 shoes: Ice Bugs | ||
| It's lightly snowing but it wet hitting the ground, which is not helping that fact that Switzerland is a big ice arena right now. The running conditions are getting worse everyday! | ||
| indoor bike (hometrainer) 40:17 [2] | |
| ahr:126 max:142 shoes: Nike Free | ||
| More reading. I am finding this book incredibly helpful. Thanks Kristin for the suggestion. | ||
| strength 43:59 [3] | |
| ahr:116 max:139 shoes: Nike Free | ||
| The usual core strength exercises
5 x 10 reps one legged half squats 5 x 20 reps two legged full squats with 5kg | ||
| C • club 8 | ||
Wednesday Jan 25 | ||
| indoor bike (hometrainer) warm up/down 21:16 [1] | |
| (rest day) | ||
| Reading Thinking Body, Dancing Mind! | ||
| stretching 20:00 [2] | |
| I am feeling a little run down and need a rest day. I have changed stretching to stretching/balance/gymnastics because I am starting a routine of some balance/gymnastic exercises that stretch, some yoga, some foot/ankle exercises.
It felt great to stretch, relax, balance and concentrate. I practiced some visualization and affirmation exercises from Thinking body, Dancing mind during my balance exercises, they go well together. | ||
| C • I like the one about visualizi... 3 | ||
| Note | |
| 15' of map study. Visualizing my run at the team trials in 2003, middle distance on Hogencamp Mountain. | ||
Tuesday Jan 24 | ||
| running intervals 1:08:10 [5] | |
| shoes: Adi Star (white) | ||
| Warm up + drills 26:45
Intervals: The purpose of these intervals was to run at a paced speed, or better said, to run the loops evenly. We had a marked loop and ran one loop to set our standard speed, the coach warned us not to do the loop too fast, because we would have to keep that pace for several loops in a row. We did 1, 3, 4, 2, 1 loops for the intervals with 1' rest 1 loop for me = 1'58" 3 loops = 6'00" 4 loops = 8'03" 2 loops = 4'01" 1 loop= 1'51" The group of Lea Müller, Martina Fritschy, and Seline Stalder were running their loops in 1'50". I feel like being 10 seconds behind per loop is ok, but I would like to get faster. I did the whole workout, some did not do everything, so I was the last to be done... oh well. :-) Cool down all together | ||
| C • MUCH better to do the whole wo... 3 | ||
Monday Jan 23 | ||
| Note | |
| Update and pictures | ||
| indoor bike (hometrainer) 40:30 [2] | |
| shoes: Nike Free | ||
| A friend of marc's gave me some more episodes on dvd, this time desperate housewives... entertaining. | ||
| strength 45:00 [3] | |
| the usual core strength stuff
5 x 10 one legged half squats 5 x 20 two legged full squats w 5kg. | ||
| stretching 5:00 [1] | |
| weight:55kg | ||
| for swampfox! | ||
Sunday Jan 22 | ||
| Orienteering 1:06:04 [2]*** 8.5 km (7:46 / km) | |
| ahr:156 max:178 spiked:20/20c shoes: Ice Bugs | ||
| O training in Junkholz. This map is really very close to where I live and is perfect Denmark training. I think I will make a "Denmark loop" to practice there. Met with Bee, Mäxu, and Schüppi, they were gentlemen and set toilet paper out as controls for me:-) I felt very concentrated and focused, not like the beginning of yesterdays training. I basically spiked every control, and always knew where I was. I was however only jogging at a very comfortable pace. | ||
| C • O training 2 | ||
| stretching (Yoga!) 25:00 [2] | |
| I did a yoga video that was 40' long. I thought maybe this could be a good addition to my training, its good stretching, but also strengthing, and developed better balance. Not quite sure if I will do it often, need to find a harder video! | ||
Saturday Jan 21 | ||
| Orienteering tempo 52:59 [4]**** 5 km (10:36 / km) +150m 9:13 / km | |
| ahr:165 spiked:13/16c shoes: VJ Integrators (red/black) | ||
| Local race on rikartsholz. The beginning was awful. In the first 5 controls I lost 10' on 3 controls, plus I was unconcentrated. After controll 5 I finally got into it and had a pretty good run. I was just so mad at myself the whole run. | ||
| Orienteering 53:00 [3] | |
| ahr:157 shoes: VJ Integrators (red/black) | ||
| I went back and ran the first five controls again to do them correctly. Then ran the other controls from different angles and and did a little line-o. | ||
Friday Jan 20 | ||
| aquajogging 54:33 [2] | |
| ahr:110 max:123 | ||
| recovery | ||
| running 1:08:44 [3] | |
| ahr:151 max:175 | ||
| Running at Plan de Bois, we are spending the weekend in Neuchatel. Tomorrow we are running a 6km cross country race! | ||
| stretching 10:00 [1] | |
Thursday Jan 19 | ||
| classic xc skiing 58:20 [3] | |
| ahr:145 max:173 | ||
| Because of recent rain, the tracks were icy. This made classic skiing less enjoyable than usual. Otherwise I am suprised at how much snow is up here, since down in Schüpfen almost all the snow melted from the rain. | ||
| C • I see you also had your "icy" ... 3 | ||
| running 35:52 [2] | |
| ahr:147 | ||
| Jogging around Biel. | ||
| strength 30:00 [3] | |
| OLG Biel Circuit training.
We all did strength exercises to music and moved to a different station every minute, but you decided on your own what to do. Running slowing on one of those big thick tumbling mats was fun and tough. Generally a good workout, but hard to come up with 30 exercises to do, repeated a bunch of stomach exercise and did some track drills in there too. Those of you that do Gympa training, is that what it's like, or more organized? | ||
Wednesday Jan 18 | ||
| running warm up/down (treadmil) 20:00 [2] | |
| ahr:141 max:153 shoes: Asics DSTrainers (white/blue) | ||
| strength (w weights) 34:41 [3] | |
| ahr:112 max:138 shoes: Asics DSTrainers (white/blue) | ||
| leg press (3 x 10 one legged with 60 kg, 3 x 10 two legged with 90kg)
leg extension 3 x 10 one legged with 25kg) core strength as usual. | ||
| Orienteering (Night-O) 1:12:48 [3]*** | |
| ahr:147 max:174 shoes: Ice Bugs | ||
| Line-O in Schüpfberg (our home woods). Night-O always feels a little spooky. | ||
| stretching 10:00 [1] | |
| Note | |
| I got a massage today, and the intern who massaged my legs was Barbara Blatter, cool huh! | ||
| C • identity 5 | ||
Tuesday Jan 17 | ||
| running intervals 1:27:51 [5] | |
| ahr:171 max:192 shoes: Ice Bugs | ||
| Tuesday interval group. I could finally go again, and will be able to go regularly too. We did a "Swedish" workout, or that's what our coach called it.
Basically because it just snowed last night, and there is lots of ice under the snow we couldn't do the planned interval workout, so we did a fartlick type interval, always changing how long we went depending on the runability. Intervals: 1) 1'32" ave186 1'21 rest 2) 46" ave176 2'42" rest 3) 2'31" ave186 38" rest 4) 1'49" ave 187 4'45" rest 5) 3'00" ave 181 3'17" rest 6) 4'25" ave 177 3'20" rest 7) 1'38" ave 179 This was really tough, the new snow made you lose so much power in every step. I was very tired jogging back with the group (at a pretty fast pace). I decided to do some slow jogging afterwards alone on the sidewalks, where there wasn't snow. Actually helped me recover pretty well, I feel fine now. In the intervals I could stay with Seline Stalder (2 or 3 steps behind), Lea Müller was faster but always in sight. | ||
| indoor bike (hometrainer) long 1:30:39 [2] | |
| ahr:124 max:142 shoes: Nike Free | ||
| stretching 10:00 [1] | |
Monday Jan 16 | ||
| indoor bike (hometrainer) 45:21 [2] | |
| ahr:120 max:133 shoes: Nike Free | ||
| recovering from yesterday and warming up for my strength workout. | ||
| C • Costa Calida 3 | ||
| strength 40:06 [3] | |
| ahr:110 max:141 shoes: Nike Free | ||
| abs, sides and back
legs: 6 x 10 one legged half squats 6 x 10 two legged full squats w/ 5kg. | ||
| stretching 12:00 [1] | |
Sunday Jan 15 | ||
| Orienteering warm up/down 50:00 [2] | |
| shoes: O-shoes (VJ Integrators) | ||
| Warm up and cool down for Sprint race. | ||
| Orienteering race 19:56 [5]**** 2.8 km (7:07 / km) +80m 6:14 / km | |
| spiked:17/19c shoes: O-shoes (VJ Integrators) | ||
| The first race of the year.. also the first national A meet of the year. I did fairly well. I felt concentrated and yet also relaxed during the race. It was hard to run fast, since I haven't been doing so much of that. I would been super happy to be 30" faster since I had about a 30 -40 second mistake at the end. The mistake was an issue of not planning ahead (this is so hard in sprints) and not executing a bad route choice correctly (that makes a double negative, but unfortunately it doesn't cancel each other out!). For the first race of the year I am happy. Results are here They outfitted us with GPS system to track the race. We can see our race online. Once I have uploaded the software and receive my race online, I will make a link on attackpoint. | ||
| C • Sweet! 4 | ||
Saturday Jan 14 | ||
| Orienteering (line-O) 1:21:53 [2] | |
| ahr:152 max:180 shoes: Ice Bugs | ||
| Line-O on the map on the other side of Rapperswil, BE, a short drive away from our place.
I drew my own line-O on a map with an old course from last year on it, the course is on the far side of where I started, so the line-O made it's way to some controls. I did a loop of controls and then a different line back to the car. It was so nice to have a map in my hand. I have been thinking about orienteering so much lately, finally doing it again relieved some sort of itch. The line went through a controlled fire that surprised me; a cute old man was tending the fire, adding underbrush. I think I surprised him. I saw another cute old man on a trial I was crossing, he greeted me with a gummy smile, and then I realized he had a huge axe in his hand. Yikes! But I reassured myself that it was just an old man, and anyway this is Switzerland, when was the last time an orienteer got chopped into pieces by an old man in the forest, probably never, right? I could probably out run him anyway... | ||
| C • Now I am going to feel very sa... 3 | ||
| stretching 10:00 [1] | |
| strength 21:26 [2] | |
| no legs, just abs, back and sides. | ||
Friday Jan 13 | ||
| aquajogging intervals 51:06 [2] | |
| ahr:124 max:148 | ||
| 5 x 5' intervals with 2' rest (ave. HR 132-148) | ||
| stretching 7:00 [1] | |
Thursday Jan 12 | ||
| running warm up/down (treadmil) 20:00 [2] | |
| ahr:147 shoes: Asics DSTrainers (white/blue) | ||
| Warming up for weights | ||
| strength (w weights) 32:35 [3] | |
| ahr:115 max:138 shoes: Asics DSTrainers (white/blue) | ||
| core strength and legs with weights.
leg extensions and squats 3 x 10 reps per leg.(everything one legged) | ||
| running (strides and drills) 1:06:16 [4] | |
| ahr:151 max:181 shoes: O-shoes (VJ Integrators) | ||
| A BIG bright moon showed me my way tonight, silly idea to bring a headlamp!
12 x strides 12 x track drills (2 x high knees, butt kicks, grapevines, skips, etc.) | ||
| stretching 10:00 [1] | |
| Some stretching after the strength workout and some after my training this evening. | ||
Wednesday Jan 11 | ||
| classic xc skiing 54:35 [3] | |
| ahr:167 max:185 | ||
| I found sun!!! one can really drift away from reality over lunch... | ||
Tuesday Jan 10 | ||
| Note | |
| 2005 training stats and comments are finally here!
| ||
| C • Hey Sandra,
good to read your... 7 | ||
| C • progress 1 | ||
| indoor bike (hometrainer) intervals 1:01:12 [4] | |
| ahr:147 max:164 shoes: Nike Free | ||
| ahh, the inevitable cross training...
10 x 2' hard with 1'30" rest. | ||
| strength 27:22 [2] | |
| ahr:114 max:145 | ||
| abs, back and legs (5 x 10 squats) | ||
Monday Jan 9 | ||
| running 51:47 [2] | |
| ahr:151 max:171 shoes: Ice Bugs | ||
| Running on packed snow, in fog and -6°C weather is a shock to my system. I feel tired from jet lag and general lack of sleep. I will take the next 4 days easy to make sure I recover from traveling and from the last two weeks. | ||
| stretching 5:00 [3] | |
Sunday Jan 8 | ||
| running 27:24 [2] | |
| jet lag in this direction really is tough... marc and I managed to go jog a little though. We arrived this morning after traveling for 20 hours. | ||
| strength 36:43 [2] | |
| core strength (sit ups, side ups, back exercises etc)
legs (4 x10 squats, butt ups etc.) | ||
| stretching 5:00 [1] | |
Saturday Jan 7 | ||
| Note | |
| Travel Day! | ||
Friday Jan 6 | ||
| running 34:46 [2] | |
| ahr:137 max:176 | ||
| morning jog (I felt very sleepy) | ||
| running intervals 57:59 [4]11.5 km (5:03 / km) | |
| shoes: Asics DSTrainer | ||
| My last run in Arizona. Ran with my dad in South Mt. Park for a part of it.
Intervals: 10 x 30" (trying to let my legs get used to the idea of running fast again). 5' tempo | ||
| stretching 10:00 [1] | |
| got in the pool afterwards for an ice bath:-) | ||
Thursday Jan 5 | ||
| Orienteering (w map, mixed off trail) 1:14:15 [3] | |
| ahr:156 max:178 | ||
| Running in a city park with Marc and my dad (on the mt.bike). I felt tired at first but then it got much better and I started to feel really speedy. We made a meeting time to run for 65', but I saw Marc and my dad at the far end of the park around 45 minutes and thought that it was ok if I was a little later, my dad thought the same, but Marc lost sight of us and hurried back to the car. He ended up waiting for us for 15', oops:-/ | ||
| stretching 10:00 [1] | |
| I'm going to start logging this... what do you guys think... necessary?? | ||
| C • logging stretching 6 | ||
Wednesday Jan 4 | ||
| hiking long 7:28:16 [1]22.2 km (20:12 / km) +1800m 14:22 / km | |
| ahr:135 max:173 | ||
| Superstition's Ridgeline Hike
This was an absolutely beautiful hike. We climbed for about 1h30 right at first, and then stayed on a ridge line the rest of way, going up some summits to have a total of 1800 meters up and 1700 meters down. The whole thing took us 9 hours, and I did a little running once in a while, but nothing significant. Marc ran circles around us and took lots of pictures. I will update our blog with pictures from the last two weeks soon. We are in Arizona until Saturday morning, so I won't have time until we are home again. | ||
| Note | |
| I noticed today (Sunday 8.01) that I put 4 hour of hiking when it was 7. It was a typo, but ironic because Marc put it as 4 hours of running equivalent, but he did some running and I just basically hiked the whole time. We were out there for 9 hours anyway! | ||
Tuesday Jan 3 | ||
| Note | |
| (rest day) | ||
| shopping, I love american prices. | ||
Monday Jan 2 | ||
| hiking 2:40:00 [1] | |
| ahr:130 shoes: Adidas Supernova Trail | ||
| Hiking with Becki while "the boys" went on a crazy tour. | ||
| C • weavers needle? 2 | ||
Sunday Jan 1 | ||
| running long (some off trail) 2:46:28 [3] | |
| ahr:159 max:180 | ||
| Long jog with Marc in South Mt. park near my dad's house. We ran up a ridge line, and then into what is called the 'hidden valley'. I decided to run home because I was feel really great and enjoying myself. This added about 30' to the run. | ||
| C • Did you see the ranch? 1 | ||