Wednesday May 31 |
 | running 42:22 [2] | |
| shoes: Asics DS Trainer |
| easy run during lunch. |
| running warm up/down 1:00:10 [2] | |
| ahr:148 max:184 |
| Warm up 26:50
Cool down 33:20
My legs really stiffened up during the cool down. |
| running race 53:50 [5]11.5 km (4:41 / km) +335m 4:05 / km | |
| ahr:188 max:199 shoes: Asics DS Trainer |
| Tour de Canton in Neuchatel.
This road/trail race was great! It basically only had a few km that were flat, most of it was climbing up and then coming down the 336 meter was all at once. As an orienteer I seemed to be a little more willing to fly down the steep small trails and passed tons of people on my way down. Actually I had a really bad start position. I started in the last 100 people of 1000 starters and worked my way up to 200th overall and 12the women overall and 4th in my age category. I wish I could have started more at the front, I think I lost 1-2 minutes just trying to get around people the whole race. The first time the trail got narrow I had to stop and wait because there was a back up of people. This was a little frustrating. But on the other hand it's a great feeling to be passing people the whole race:-) |
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| C • nice! 4 |
Tuesday May 30 |
| indoor bike (hometrainer) 1:24:23 [2] | |
| ahr:122 max:130 shoes: Nike Free |
| I was worried about my back so I changed my training plans and decided to do a long bike ride instead. Felt good and no pain, so directly afterwards I went for a short jog. Again no pain. I guess the plyometric last night didn't irritate it as much as it I had thought it would, since it hurt directly after them. |
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| C • bored? 2 |
| running 27:06 [2] | |
| ahr:139 max:167 shoes: Saucony aura LX |
| Caught a nice moment in the weather, was lucky, it's been storming all day. |
Monday May 29 |
| running 45:53 [2] | |
| shoes: Asics DS Trainer |
| pouring rain and 10°C....
but I ran a pretty good time for that loop, usually takes me a few minutes more, but my best time is a few minutes faster. All my aches and pains didn't seem to bother me today, I think my body is getting used to running again. |
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| C • The rain & 10C may have helped... 1 |
| running 34:16 [2] | |
| ahr:150 max:168 shoes: Asics 1090 |
| Running with Fränä and Sabi before our strength workout. |
| strength 48:55 [3] | |
| ahr:123 max:164 shoes: Nike Free |
| First 26 minutes of regular core strength exercises, plus some for our arms and legs too. Than 22' of plyometrics, ie. jumping on mats in many funny ways. This may have been bad for my back. We'll see tomorrow. I am putting ice on it now. |
| stretching 10:00 [1] | |
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| This was necessary after all that jumping. |
Sunday May 28 |
| running (morning jog) 20:45 [3] | |
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| my back was stiff so I cut it short:-( |
| indoor bike (hometrainer) 43:35 [2] | |
| ahr:126 max:132 shoes: Nike Free |
| Spend the day working my butt off on different paper work. yuck! |
| strength 37:14 [1] | |
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| I need to start doing this more regularly again. |
Saturday May 27 |
| running 1:06:18 [3]+400m | |
| ahr:160 max:180 shoes: Saucony aura LX |
| Marc, and I wanted to do a O training in the Berner Oberland since we were in the area looking at a vacation home for my father. We ran up to a pass where we could run in some very nice alpine terrain. Tough running and also orienteering. |
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| C • 1 |
| Orienteering 1:02:30 [2]***** | |
| ahr:153 max:172 shoes: Saucony aura LX |
| Pretty tough orienteering. |
Friday May 26 |
| running warm up/down 39:15 [2] | |
| ahr:149 max:170 shoes: Asic Nimbus |
| Warm up 25:56, cool down 13:18. |
| running intervals 35:00 [4] | |
| ahr:180 max:191 shoes: Asic Nimbus |
| 5 x through the woods intervals. I searched out a loop that could be about a 3 minute intervals. Jogging the loop took 4'25 seconds, so the intervals ended up a little longer than 3 minutes. One part of was a trail, but I found this good, because I had to change gears and push a higher pace on the trail, which we have to do a lot in orienteering. I got progressively faster, partly due to getting used to the course, and knowing where to run through. On the last one I told myself if I didn't run 3.41 or less I would have to do another. Times were
3.49
3.46
3.40
3.40
3.33
I then took a 4 minute break before doing 8 x 100 meter sprints with 50 meter jogging in between.
Felt tired cooling down, plus my right shin hurts. |
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| C • Wow, that's THE perfect workou... 4 |
| stretching 5:00 [1] | |
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Thursday May 25 |
| running 32:01 [1] | |
| ahr:136 max:158 shoes: Adidas Gazelle |
| morning jog |
| Note | |
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| Team Trial maps and thoughts are here. |
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| C • congrats 1 |
| Orienteering 52:45 [2]**** | |
| ahr:161 max:184 shoes: O-shoes (VJ Integrators) |
| Went back to a map I went to in March when there was too much snow to do the training. No snow today! The map didn't have any trails printed on it, which I think is a good training for me personally. I rely too much on trails and this way I had to be more conscience of the vegetation and contours. |
Wednesday May 24 |
| cycling 32:15 [1] | |
| ahr:118 max:155 |
| Biking to and from the map with Marc. Really nice day, I felt really crappy the whole day because of jet lag. It was nice to get out a bit. |
| Orienteering 34:15 [2]*** | |
| ahr:127 max:167 shoes: Inov-8 Mudrock 280 |
| I felt so sluggish, it was hard to make myself run through all the dead fall and thorns... |
Tuesday May 23 |
| Note | |
| (rest day) |
| Travel day... flying back to Europe. The whole process is just long and tiring. My back was uncomfortable, and my feet and ankle got incredibly swollen. Now I am feeling major jet lag. Yuck!! |
| indoor bike (hometrainer) 22:18 [1] | |
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| trying to get over jet lag. |
| running 26:49 [2] | |
| ahr:146 max:170 |
| Running with Marc when he got home. |
Sunday May 21 |
| running warm up/down 57:10 [1] | |
| shoes: O-shoes (VJ Integrators) |
| My warm up turned out to be very interesting and had a big influence on my race. I basically lost my concentration for the race due to bad preparation for the race before hand. I want to take some time to write up what happened before and during the race, because I think it is a situation that maybe all of us should consider at some point. I will put something up on the SaMa blog soon. |
| Orienteering race 1:35:25 [5]**** 9.23 km (10:20 / km) +210m 9:17 / km | |
| ahr:180 max:191 spiked:7/15c shoes: O-shoes (VJ Integrators) |
| I will write up something about this race on our SaMa blog. I think the fact that I only spiked 7 out of 15 controls speaks for itself, and the first control shouldnt really count. Basically I made a mistake in the beginning after a hectic start process, where I didn't regain my concentration. I struggled the whole course, making bad decisions the whole way and getting progressively more frustrated with myself... I am working on pulling something positive out of it, don't worry:-) |
| Note | |
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| results here!
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Red - Splits |
Saturday May 20 |
| running warm up/down 48:51 [2] | |
| ahr:142 max:168 shoes: O-shoes (VJ Integrators) |
| warm up and cool down for the middle distance race. |
| Orienteering race 35:23 [5]***** 4.61 km (7:41 / km) +95m 6:58 / km | |
| ahr:187 max:197 spiked:13/14c shoes: O-shoes (VJ Integrators) |
| A solid race. I made no major mistakes, but ran rather conservative to be accurate. Not surprised to be behind Pavlina, she is such a strong orienteer and this terrain was tough. However, I felt that loosing 4 minutes was too much, but it was the speed I could orienteer accurately at, so I have to take it as it is. I was certainly not unhappy about my race. |
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Red - Splits |
Friday May 19 |
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| Event: US Team Trials
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| running warm up/down 1:00:56 [2] | |
| ahr:153 max:184 shoes: Asics DS Trainer |
| Warm up was particularly long to get my legs ready to sprint. I was worried about the lack of speed I had done the last few weeks.
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| Orienteering race 17:00 [5]* 2.62 km (6:29 / km) +75m 5:41 / km | |
| ahr:195 max:205 spiked:15/17c shoes: Asics DS Trainer |
| Overall the race was ok. My legs seemed to be able to run the speed I was pushing, but my heart and lungs were screaming blood murder! I made a mistake already to the 2nd control, went one green bush too early (20" lost), and I made three route choice errors. First to 8, I went up and over the hill. My split was not much slower than Sam who went around staying flat, but I am certain it made me tired. The next mistake was at 9, since I didn't want to go back up, I stayed flat and went up the stairs. To 15 I didn't see the uncrossable wall under the line connecting the controls and went to the right to go down the hill, instead of to the left down the stairs.
Sam's time is really strong. Nice work Sam!
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| Orienteering 41:02 [1] | |
| shoes: Asics DS Trainer |
| Running the middle distance model event course, discussing in the woods with others about the mapping took at least about 10' of the time out in the woods. |
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Sprint - Splits |
Thursday May 18 |
| running 50:00 [3] | |
| ahr:143 max:172 shoes: Asics DS Trainer |
| Running with Lindsay in Green belt park again. This time includes some track drills and some sprintsin the grass. |
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| C • congrats 5 |
| stretching 5:00 [1] | |
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Wednesday May 17 |
| indoor bike (hometrainer) 1:01:10 [2] | |
| shoes: Asic Nimbus |
| I wanted to take a none running day since my back is hurting a little more than before the flight. Got into the Johns Hopkins gym with Lindsay's ID without a problem!! |
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| C • APL? 5 |
| strength 16:46 [2] | |
| shoes: Asic Nimbus |
| The usual core strength exercises. |
| stretching 8:00 [1] | |
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Tuesday May 16 |
| running 25:50 [1] | |
| ahr:158 max:179 shoes: Asic Nimbus |
| I am staying at my friend Lindsay's house in Laural, MD. Went for a little morning jog. |
| strength 10:00 [2] | |
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| the usual stomach and back exercises. |
| stretching 5:00 [1] | |
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| running warm up/down 38:30 [1] | |
| ahr:156 max:166 shoes: Asics DS Trainer |
| Warming up and cooling down with Lindsay in Green Belt national park. Nice to find some trails. My back was hurting a little. |
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| C • Welcome to B'more 6 |
| running intervals 20:00 [4] | |
| ahr:184 max:195 shoes: Asics DS Trainer |
| Intervals at a almost all out pace. 2x (3' 2' 1' with half the amount of rest). |
Monday May 15 |
| Note | |
| (rest day) |
| Travel day! I would have had time to go for a short run when should have arrived in Baltimore, but I was delayed for 5 hours at the Newark airport. Suck! My back is a little sore after all the traveling. |
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| C • Great, there is nothing like b... 2 |
Sunday May 14 |
| running warm up/down 35:28 [1] | |
| ahr:155 max:175 shoes: O-shoes (VJ Integrators) |
| Running to and from the start and finnish. |
| Orienteering race 33:00 [3]*** 2.9 km (11:23 / km) +190m 8:34 / km | |
| ahr:181 max:195 spiked:5/6c shoes: O-shoes (VJ Integrators) |
| A regional O event! I was so happy to be orienteering again. I was not pushing the tempo, but my heart rate was pretty darn high. It was steep and I guess my little heart has to get used to orienteering again. |
| strength 11:00 [2] | |
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| stretching 10:00 [1] | |
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Saturday May 13 |
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| Event: Grand Prix von Bern
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| running 42:26 [2] | |
| ahr:147 max:170 shoes: Asic Nimbus |
| I hadn't slept well on Friday night, and I had to work at 8am on Saturday until 1pm. Then in the afternoon it started to rain and I was grumpy. I really didn't feeling like doing anything but sleeping. Marc kicked me out of the house and told me to go running. I felt much better afterwards... man I hate it when he's right! |
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| C • As far as I now, there are no ... 1 |
| indoor bike (hometrainer) 21:59 [2] | |
| ahr:127 max:139 |
| Just spinning... after the running. |
Friday May 12 |
| running 28:51 [2] | |
| ahr:155 max:172 shoes: Adi Star (white) |
| Hot day, maybe even 25°, good prep for the team trials, nice in anycase!
My back hurt a little last night, I didn't know if the pain was from the running, or from one strength exercise that made it hurt yesterday, so I decided not to run the planned 40 minutes and do the same loop as yesterday. |
| indoor bike (hometrainer) 26:00 [1] | |
| shoes: Nike Free |
| easy spinning |
| indoor bike (hometrainer) intervals 26:00 [4] | |
| ahr:170 max:179 shoes: Nike Free |
| 8 x 2' hard with 1'15" rest
Since I can't work my heart hard running yet, it's certainly time to do it in another form. |
| strength 7:00 [2] | |
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| excluded the one exercise that hurts my back and had no problems with my back today. :-) |
Thursday May 11 |
| aquajogging 41:25 [2] | |
| ahr:115 max:129 |
| My back is basically pain free now! I will do my first run this evening. If I can run without pain I will be overjoyed. Maybe I can even click the recovered box on the injury entry here in AP. Finally! |
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| C • Glad to hear it!
Maybe I sh... 3 |
| running 29:12 [2] | |
| ahr:142 max:168 shoes: Asics DS Trainer |
| :-) no pain :-) |
| stretching 5:00 [1] | |
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| strength 25:00 [3] | |
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Wednesday May 10 |
| indoor bike (hometrainer) 27:44 [2] | |
| ahr:120 max:127 |
| early morning biking before heading off to help my dad move. don't worry I won't be lifting anything heavy. |
Tuesday May 9 |
| aquajogging 42:26 [1] | |
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| I am really happy to find out that aquajogging also doesn't bother my back. Things are looking up. |
| indoor bike (hometrainer) 25:45 [1] | |
| ahr:119 max:123 |
| just some easy spinning |
| strength 15:23 [1] | |
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Monday May 8 |
| Note | |
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| PT appointment today. I hope to get the ok to do some alternative training. |
| indoor bike (hometrainer) 30:00 [1] | |
| ahr:116 max:126 shoes: Nike Free |
| I have been pain free for several days and the physio gave me the OK to do a little alternative training, and advised me to do some more strength exercises as well. yuppeee! I also had NO pain during the biking or now afterward:-) |
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| C • Woohoo! 7 |
| strength 30:00 [1] | |
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| lots of stomach and back exercises, some leg stuff too. |
Sunday May 7 |
| strength 5:00 [1] | |
| (injured) |
| The back is definitely getting better. :-) |
Saturday May 6 |
| strength 10:00 [2] | |
| (injured) |
| The back is slowly getting better. |
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| C • Good, that is as it should be.... 2 |
Friday May 5 |
| strength 10:00 [2] | |
| (injured) |
| the usual, I can do them for a little longer without pain now. Thats good! In general, I am getting a little better:-) |
Thursday May 4 |
| strength 5:00 [1] | |
| (injured) |
| exercises for my back. wahoo :-( |
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| C • Keep it up! 2 |
Wednesday May 3 |
| Note | |
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| So I've been to the physical therapist twice already. The news is that the Sacroiliac joint is not blocked, but inflamed. This means I have to give it A LOT of rest, take anti-inflammatory medication, and wear this funny belt thing that stabilizes my hips and back. I am not allowed to do any sort of training until Monday, especially because most movements irritate the joint. I do however have a few strength exercises that I am allowed to do, but it's very minimal.
I am willing to take all measures to get rid of this inflammation, but it's been a looong time since I haven't training for over a week. I guess I'll be good and rested for the team trials. Certainly not how I envisioned these few weeks to be like. :-(
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| C • Don't worry 4 |
| strength 5:00 [1] | |
| (injured) |
| The exercises for my back.
The belt thing that I am wearing is helping a lot, it takes most of the pain away. I am very happy to have it. |
Tuesday May 2 |
| Note | |
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| Write up for my trip to Sweden (including maps) is here: http://samaonews.blogspot.com/
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| C • maps 1 |
| Note | |
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| Training hours in April.
2006 (2005)
Total hours 44 (34)
Running 17 (10)
Orienteering 17 (10)
Biking 5.5 (6)
Strength 1.5 (1.5)
Looks like my increase in hours is due to an increase in both Oing and running. Should have done more strength this month! |
| strength 5:00 [1] | |
| (injured) |
| I am going to log my exercises for my back because I am depressed that I can't go running... and I need to feel like I am doing something to get better. |
Monday May 1 |
| Note | |
| (injured) |
| I went to my doctor today and it seems that the SI joint is blocked this has stiffen up all the muscles around my back and butt. I am getting physical therapy and hopefully with some manipulation and trigger point therapy the joint will loosen up and STOP hurting. Sitting at my desk all day today was really uncomfortable. I will try some swimming or biking tomorrow, but only after my first physical therapy session and see what the therapist says first. |
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| C • injury 3 |