Training Archive: szurcherIn the 31 days ending 2006-03-31:
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| 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 | W | H | F | |||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Mar 31 | ||
| Orienteering 1:04:36 [2]*** | |
| ahr:149 max:178 spiked:14/14c shoes: O-shoes (VJ Integrators) | ||
| O training on the Junkholz map. | ||
Thursday Mar 30 | ||
| indoor bike (hometrainer) 36:11 [1] | |
| ahr:133 max:149 shoes: Asics DSTrainers (white/blue) | ||
| just spinning a little, felt good. | ||
| strength 7:00 [3] | |
| abs! | ||
| stretching 10:00 [1] | |
Wednesday Mar 29 | ||
| Note | |
| (sick) | ||
| Still sick. what a bad way to end the month... :-( | ||
Tuesday Mar 28 | ||
| Note | |
| (sick) | ||
| My cold got worse, I slept several hours this afternoon, hopefully I can still sleep tonight.
Thought about going on the hometrainer, but I better not. I'm wicked sore from yesterdays plyometrics... :-/ | ||
| C • plyometrics 3 | ||
Monday Mar 27 | ||
| Note | |
| Spring cup report; http://samaonews.blogspot.com/ | ||
| running 33:26 [2] | |
| Running with the same group as two mondays ago, a shorter run this time because everyone had something wrong with them. For myself, my cold felt fine until after the run, where my sore throat came back. | ||
| strength 57:50 [3] | |
| ahr:121 max:174 shoes: Asics DSTrainers (white/blue) | ||
| Halle Training with Fränä
First 10' of ankle and foot exercises, than 35' of plyometrics (lots of jumping, and bounding etc, very tough!!), and then 13' of core strength (sit ups, etc.). I felt pretty crappy the whole time, and my legs tightened up after the plyometrics. We'll see how I feel tomorrow:-/ | ||
| stretching 10:00 [1] | |
Sunday Mar 26 | ||
| Note | |
| (sick) | ||
| I decided not to go out onto the map today, because my cold was getting worse, and it was freezing cold and a blizzard out. I am very happy with this decision, because by the end of the day, I was already feeling much better. I don't think I will get much more sick than I am today. Hurray!! | ||
| C • hey 2 | ||
Saturday Mar 25 | ||
| running warm up/down 1:02:20 [2] | |
| ahr:135 max:190 shoes: O-shoes (VJ Integrators) | ||
| Warm up and cool down for the classic race at Spring cup. | ||
| Orienteering race 1:04:48 [5]**** 9.3 km (6:58 / km) | |
| ahr:180 max:196 spiked:17/21c shoes: O-shoes (VJ Integrators) | ||
| Spring Cup Classic
I feel good about this race, although I did have a major time lose searching for a control in the green. There were those typical Spring cup green controls, and even though I went in from a secure attack point and was careful, I miss the control and had to circle back to find it. I lost about 5' total in mistakes. The end of the race went really well. Last weekend I lost 25' on a 9km course to Sime, and this weekend 17', I hope that is will be the trend for the season:-) | ||
| Note | |
| (sick) | ||
| After the race I started to feel a cold coming on. Marc is/was sick last week and over the weekend. | ||
Friday Mar 24 | ||
| Event: Spring Cup | ||
| Orienteering 1:21:34 [3] | |
| shoes: Ice Bugs | ||
| Training at Teglstrup Hegn. I ran a 5.0km course, always taking the more difficult route in order to get to know the mapping and terrain. Afterwards I ran around the map a little more and then ran home to our accomodations. | ||
Thursday Mar 23 | ||
| indoor bike (hometrainer) 1:04:24 [2] | |
| ahr:127 max:131 shoes: Nike Free | ||
| strength 44:40 [3] | |
| ahr:110 max:130 shoes: Nike Free | ||
| the usual, but with a little more abs than normal. | ||
| stretching 5:00 [1] | |
| Note | |
| I finally got my map up from last Sunday, no comments though, sorry I have to get to bed, we're off to Denmark early tomorrow morning!
Map is at http://www.samaonews.blogspot.com | ||
Wednesday Mar 22 | ||
| running (w map) 40:49 [2] | |
| ahr:153 max:168 shoes: Ice Bugs | ||
| Still lots of snow on the trails. I ran with a map from Denmark, the long distance qualifier race from the World cup in 2004, Bldstrup skovene. Visualizing the course, somethimes taking different routes than when I actually ran it. | ||
| running warm up/down (treadmill) 30:00 [2] | |
| ahr:147 max:169 shoes: Asics DSTrainers (white/blue) | ||
| Warm up 20' and cool down 10' | ||
| running intervals 30:00 [4] | |
| ahr:175 shoes: Asics DSTrainers (white/blue) | ||
| 7 x 3' at 15km/h with 90" rest between.
Hr during the intervals was around 186 bpm. Pekka suggested that I take shorter breaks in my interval workouts than a full recovery, i.e. the duration of the interval, which I normally do when I run above my threshold. So, this time I ran just at my threshold and took only 90" rest instead of 3', this made the workout really pretty tough, but still do-able. I had planned 5-6 of them, and even during the sixth one I thought this is the last. But afterwards when I started my cool down I thought, what the heck, try one more! I did and I could finish it almost better than the sixth, probably because I felt good about doing one more. hum... maybe I could have even done eight... next time! | ||
Tuesday Mar 21 | ||
| running warm up/down (treadmill) 20:00 [3] | |
| ahr:150 max:175 shoes: Nike Free | ||
| Warm up + sprints in between set of strength. 10'
Cool down + track drills 10' | ||
| C • Simone's Eye protection Glasses? 3 | ||
| strength (w weights) 20:00 [3] | |
| ahr:131 max:173 shoes: Nike Free | ||
| Strength with legs
3 x 15 reps per leg of one legged squats (70kg) 3 x 15 reps of two legged squats (100kg) 3 x 15 reps per leg of one legged leg extensions (25kg) 3 x 15 reps per leg of one legged 1/2 leg extensions (20kg) | ||
| running 37:21 [2] | |
| ahr:153 max:176 | ||
| Evening jog with marc (I started earlier and he caught up with me). | ||
| strength 21:34 [2] | |
| ahr:116 max:134 weight:54kg | ||
| This time abs, back and sides! | ||
| stretching 10:00 [1] | |
Monday Mar 20 | ||
| running 41:33 [2] | |
| ahr:148 max:179 shoes: Ice Bugs | ||
| Spring is in the air, the birds are singing, and the ice is melting!
:-))))))))))))))))))))))))))))))))))) | ||
| indoor bike (hometrainer) 1:30:00 [2] | |
| some map study, and then watching some Friends. | ||
Sunday Mar 19 | ||
| Event: 2nd Swiss National race (Welsiker-OL) | ||
| running warm up/down 52:00 [2] | |
| ahr:149 max:175 shoes: O-shoes (VJ Integrators) | ||
| Warm up: 35'
Cool down 17' | ||
| Orienteering race 1:24:18 [5]**** 9.4 km (8:58 / km) +325m 7:39 / km | |
| ahr:183 max:192 spiked:13/19c shoes: O-shoes (VJ Integrators) | ||
| I am certainly not satisfied with this race. I made several mistakes from my attack point to the control, and one route choice mistake. Time loss was about 8 minutes. I didnt feel great physically either. There was snow in the beginning, which made me tired, and I didnt have a kick the whole race. Results are at http://www.solv.ch/cgi-bin/abfrage?year=2006&event... under DE. I do, however, think I have good flow and speed between the controls, I loose time in the circle though. My focus for the next race will be on concentrating from my attack point to the control. Any suggestions on how to train this specifically. Its certainly an issue of concentration, and being able to go from green light speed to yellow/red light speed. | ||
| C • Visualize what all the feature... 1 | ||
Saturday Mar 18 | ||
| running 31:00 [2] | |
| ahr:145 slept:9.0 weight:54kg | ||
| Morning jog! wahoo! but it was hard to get out of bed... | ||
| C • You don't lose your fitness in... 3 | ||
| strength 21:19 [2] | |
| This is super hard to do before breakfast!!
Marc made me do 3 pull-ups and said I have to practice and get better at them. A few years ago I could do 8 without a problem... maybe a new goal?!? | ||
Friday Mar 17 | ||
| Note | |
| slept:5.5 weight:56kg | ||
| I think taking this break is good, but I already feel out of shape, slow and too heavy, after 3 days of not training. It has been good to concentrate on work this week, but I really don't like the feeling of not training either... anyway, thank god the week is almost over and I can go running tomorrow. Sunday is our 2nd National A meet. I am looking forward to orienteering and getting into the season. | ||
Thursday Mar 16 | ||
| stretching 15:00 [1] | |
Tuesday Mar 14 | ||
| running 37:31 [1] | |
| ahr:141 max:161 shoes: Ice Bugs | ||
| Just a quick jog over lunch. I have decided to take this week as a recovery week due to high stress at work. This week in particular, I have a lot of data collection for the research project I am in charge of. This means, very short lunch period and working later than usual. Plus I am on my feet the whole day. Anywho, I planned to take a rest week soon, but I didn't know when it would fit the best. This week feels appropriate now. | ||
| C • Aha! Common sense! You are a... 1 | ||
Monday Mar 13 | ||
| running 51:16 [3] | |
| ahr:157 shoes: Asic Nimbus | ||
| Finally made it to a Hallentraining in Kirchberg, where Franziska Wolleb and her Sabina take part. Fränä invited me to come a long time ago, but I could never get off work early enough, or something else conflicted. Very nice training all together, I will certainly try to go regularly.
Running with the group before strength training. Nice to run with people. | ||
| strength 40:00 [3] | |
| ahr:125 max:182 shoes: Asics DSTrainers (white/blue) | ||
| Hallentraining--> lots of jumping, balancing, running on thick bouncy mat, and core and leg strength exercises. Lots of fun and hard work too! | ||
| stretching 10:00 [1] | |
| My runners knee is getting much better! | ||
Sunday Mar 12 | ||
| Orienteering 55:24 [3]*** | |
| ahr:135 max:170 spiked:10/10c shoes: O-shoes (VJ Integrators) | ||
| I went to a map next to Lotzwil. The Swiss team coach set up a training with fixed controls. Unfortunately, I did not realize that in that area they received abundant amounts of snow last week. There was so much snow that I really couldn't run... snow up to my knees and higher, but hard and crusty on top, so with every step I broke through. ahh! So frustrating. Anyway, I couldn't do much, it was impossible to move forwards, and all the features were covered in snow. Dot knolls, and creek junctions were impossible to see. Plus there ended up not being controls. Oh well, at least I tried to get a decent O training in. I even drove 50' to get there... | ||
| C • You're starting to sound like ... 2 | ||
| stretching 10:00 [1] | |
Saturday Mar 11 | ||
| Orienteering warm up/down 45:00 [2]*** | |
| ahr:144 max:177 shoes: VJ Integrators (red/black) | ||
| Warm up 15'
Cool down 30': took marc maps and went to a few controls, but I felt tired from running in the snow and didn't do much. | ||
| Orienteering race 47:00 [5]**** 5.81 km (8:05 / km) +180m 7:00 / km | |
| ahr:179 max:187 spiked:13/16c shoes: VJ Integrators (red/black) | ||
| Middle distance race.
There was 10-15 cm of wet snow in the forest. This made for hard running but otherwise it was really nice. Very good map, lots of features and small hills. I really hard fun, and stayed concentrated through the whole race. I note that 3 controls I didn't spike, but I didn't loose more than 20-30 seconds on each. The race could have been 2' better max technically. Haven't seen final results, but I was only 3' behind Brigitte Grüniger! A good start to the season! | ||
| indoor bike (hometrainer) 1:07:01 [2] | |
| ahr:120 max:140 shoes: Nike Free | ||
| Just an evening ride... some blood flow for my tired legs. | ||
| stretching 10:00 [1] | |
| Note | |
| Turns out only 4 women in the elite category came today. I assume because of the constant snowfall we've had in all of switerzland over the last two weeks, most were not that motivated to go. Anywho, the results are here! I was actually only 2'02 behind Brigritte and had 4 best split times. I lost about the amount of time I had thought, which means I had a realistic view of my race. I am happy with the effort!
| ||
| C • Good run, sounds like your con... 2 | ||
Friday Mar 10 | ||
| running 1:02:47 [3] | |
| ahr:143 max:174 | ||
| 20' of track drills including strides after every drill and 2 sprints at the end. I felt tired and slow warming up, but then started to feel better and by the end I felt so good I should have kept running. The snow storm and darkness forced me to go home. | ||
| stretching 10:00 [1] | |
| having some problems with runners knee, but lots of stretching helps! | ||
Thursday Mar 9 | ||
| running (treadmill) 31:12 [2] | |
| ahr:136 max:148 shoes: Asics DSTrainers (white/blue) | ||
| running during a quick lunch break. | ||
| running warm up/down 22:35 [2] | |
| Warm up for strength workout! | ||
| strength 28:45 [3] | |
| I increased my leg press by 10kg, both single legged (70kg) and double-legged (100kg). Nice to see I am getting stronger. | ||
| stretching 10:00 [1] | |
Wednesday Mar 8 | ||
| running warm up/down (treadmill) 30:00 [2] | |
| ahr:153 shoes: Asics DSTrainers (white/blue) | ||
| 20' before the intervals and 10' afterwards. | ||
| running intervals (treamill) 40:00 [5] | |
| ahr:173 max:188 shoes: Asics DSTrainers (white/blue) | ||
| 10 x 2' with 2' recovery
5 at 14.5 km/h (HR: 174, 179, 179, 180, 180) 3 at 15.0 km/h (HR: 184, 186, 185) 1 at 15.5 km/h (HR: 185) 1 at 16.0 km/h (HR: 188) this one was tough. In the future I need to do this type of interval workout at either 15 or 15.5 km/h, the first 5 were too slow. Oh well, it was hard by the end! | ||
Tuesday Mar 7 | ||
| indoor bike (hometrainer) 46:17 [1] | |
| ahr:121 max:129 slept:10.0 shoes: Nike Free | ||
| My legs are recovering from Sunday well. Felt tired yesterday, but back on track today! | ||
| strength 32:58 [3] | |
| shoes: Nike Free | ||
| abs, back, legs. | ||
| Note | |
| Check this out! | ||
| C • yes, that does look exactly li... 2 | ||
Sunday Mar 5 | ||
| running warm up/down 1:11:51 [2] | |
| ahr:146 shoes: O-shoes (VJ Integrators) | ||
| Warm up and cool down for the Swiss Championships in Cross.
Warm up: only 14', this was unfortunate. The transportation that was available to us through the organizers was very late. They only departed 45' after they should have. I changed in the bus, and then had some time to jog around, go to the bathroom and do maybe 2 sprints before the gun went off. Cool down was during the men's race, I just ran in the opposite direction around their 1.5km loop cheering Marc on. | ||
| running race 37:47 [5]8 km (4:43 / km) vdot: 42.1 | |
| ahr:190 max:196 shoes: O-shoes (VJ Integrators) | ||
| The race itself was really tough! We ran on a 1km loop on a field which had had a dozen or so races on it before us, after a snowstorm. Basically the field turned to mud! This reminded me of O-Ringen in 2000, it looked like the finish shoot on the last two days. This made for pretty slow running. The winner, Simone Niggli ran a 4' per km time... so that just goes to show it was tough!
I am happy with my race. I felt like crap for the first 2km (probably due to an inadequate warm-up) but then things got better. I was able to find my pace and then started passing some people. Ended up 11th in the Elite category, even ahead of some of the Swiss O team, and 15th overall. Splits: at 3km: 13:44 next 2km: 9:34 1km: 4:49.5 1km: 4:49.5 1km: 4:49.0 I am really happy with those splits! Results should be here! and there is a report in German here! | ||
| C • nice work! 2 | ||
| stretching warm up/down 15:00 [1] | |
| Felt pretty stiff after the race. | ||
Saturday Mar 4 | ||
| Note | |
| (rest day) | ||
| Tomorrow we are running the Swiss Championships in Cross, so I thought it would be a good day for a rest day. | ||
| C • Good luck! 3 | ||
Friday Mar 3 | ||
| running hills (treadmill) 30:05 [2] | |
| shoes: Asics DSTrainers (white/blue) | ||
| Warm up for strength training | ||
| strength 34:48 [3] | |
| shoes: Asics DSTrainers (white/blue) | ||
| Haven't done strength with my legs for a while, especially with weights.I felt it had been a while, but could lift the usual amount. | ||
| indoor bike (hometrainer) 32:52 [1] | |
| shoes: Asics DSTrainers (white/blue) | ||
| Cool down and reading | ||
Thursday Mar 2 | ||
| running 38:42 [2] | |
| shoes: Ice Bugs | ||
| Over lunch quick, didn't have time for more. Fun to run in a blizzard, much better than the mill! | ||
| running warm up/down (treadmill) 38:00 [2] | |
| ahr:144 shoes: Asics DSTrainers (white/blue) | ||
| Watching the news. | ||
| running intervals 25:00 [4] | |
| ahr:170 max:176 shoes: Asics DSTrainers (white/blue) | ||
| 2 x 10' tempo (12.5 km/h) with 5' rest in between. | ||
| strength 10:40 [3] | |
| Abs, back and calfs (considering that I am running so much on the treadmill, I better start doing more calf raises!) | ||
| stretching 10:00 [1] | |
Wednesday Mar 1 | ||
| aquajogging 40:22 [1] | |
| ahr:115 max:129 | ||
| 6am in the pool... man I must be crazy. I can't imagine being a swimmer and doing this on a regular basis. | ||
| running (treadmill) 52:45 [3] | |
| ahr:141 max:160 slept:7.0 shoes: Asics DSTrainers (white/blue) | ||
| Running on the mill after a loooong and frustrating day at work. I feel better now:-) | ||
| C • Ahh, Stress 3 | ||
