Monday Jul 31 |
 | Orienteering 22:00 [2] | |
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| Sprint model. Time includes running to the start. |
| stretching 5:00 [1] | |
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Sunday Jul 30 |
| running warm up/down 47:42 [1] | |
| shoes: VJ Integrators (red/black)#2 |
| Warm up and cool down for the Long quali |
| Orienteering race 1:01:30 [5]***** 6.9 km (8:55 / km) +390m 6:57 / km | |
| ahr:181 max:198 spiked:13/16c shoes: VJ Integrators (red/black)#2 |
| Long distance quali
I felt like I was in control and having a decent race. The beginning went really well and my speed and navigation was right on. Some where in the middle I slowed down a lot and I knew I wasn't moving fast enough anymore. By the end I felt tired. Not really the best feeling for a WOC race. I was totally shocked by the fact that I had skipped a control. Never even saw the control on my map. What happened was that I planned the 1st long leg during one of the bigger climbs in the first loop and planned the leg from one control too early. When I got that far I just completed what I had planned never even noticing that it was from the wrong control. The route would have been very similar from the correct control, so there was never anything to catch my mistake. Total bummer. I am very disappointed in my performance.
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| C • Missed control 1 |
Saturday Jul 29 |
| running 30:00 [1] | |
| ahr:148 max:169 shoes: Saucony aura LX |
| Jogging with Eddie from our accomodations.
Good to go to the Middle quali today, kind of helped me get rid of some of the nerves. It reminded me that it's still *just* orienteering, even if it's the world champs. I'm feel pretty good and am getting excited to finally start racing. |
| strength 10:00 [1] | |
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| core strength exercises |
| stretching 5:00 [1] | |
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Friday Jul 28 |
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| Event: WOC 2006
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| Orienteering 33:01 [2] | |
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| Long distance model event. Did a lot of stopping and discussing with Sam. We decided to meet at certain point in the terrain and try out two route choices. Interesting to find that some route choices really didn't make much of a difference, although around on a trail is often just as fast as through the terrain. I think the key is the pick something and do it well. |
| stretching 5:00 [1] | |
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| Note | |
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| Today I have reached more orienteering hours this year than all of last year! Hurray! It is a goal for this year to do more orienteering especially technical training and I think it is safe to say that I have achieved that thus far:-) |
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| C • Awesome 1 |
Thursday Jul 27 |
| Orienteering 40:31 [3]4.5 km (9:00 / km) | |
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| Long distance relavent course that Tom set for us. I was sloppy to number 1 but then got rolling after that. Didn't run fast, just jogging. |
| Orienteering 10:00 [1] | |
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| Running to the start and after the last control to the finnish discussing my run with Tom. |
Wednesday Jul 26 |
| Orienteering 50:00 [2] | |
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| Training in a long distance relavent area. This amount of time was running to the start and then doing some controls and back to the car after the race pace section of the course I did. |
| Orienteering tempo 35:07 [4]**** | |
| spiked:5/6c |
| Ran the first 6 controls at race pace. Boris set our course again (Sam did the same course) and set some long legs with route choice. I felt good, but made one 2' mistake. The woods are great!! |
Tuesday Jul 25 |
| Orienteering 45:50 [2] | |
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| Sprint training in Denmark 20minutes. Really nice sprint area, good course set by Boris. Ross and Boris were then kind enough to set out some streamers! Very cool.
25 min of running with the girls looking at some of the route choices and picking up the streamers. |
Monday Jul 24 |
| Note | |
| (rest day) |
| Travel day! |
Sunday Jul 23 |
| running (morning jog) 26:00 [2] | |
| ahr:152 max:174 shoes: Asic Nimbus |
| A morning jog with Boris and Marc on our way to the backery. Ummm... yummy croissants. |
| running warm up/down 47:38 [2] | |
| ahr:157 max:169 shoes: Asics DS Trainer |
| Getting out of the house really felt great! I thought I was going to feel yucky, because I felt so tired at home doing my paper work and stuff. Turned out that I just needed to get out. |
| running intervals 31:00 [4] | |
| ahr:176 max:185 shoes: Asics DS Trainer |
| 5 x 2' hard with 1' rest
10 x 1' hard with 1' rest for the first 5 and then 30" rest for the last 5. (1' rest after the last 2' interval before the 1' intervals)
The 2' intervals felt great, it was so easy to run fast. On the 1' intervals I pushed even harder and it was still going well. I decided after the 3rd one that I would do 30" of rest instead of 1' on the last 5 of them. It got tough at the end, but all in all I felt really good. Nice to feel that way! |
| stretching 10:00 [1] | |
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Saturday Jul 22 |
| running 1:18:09 [2] | |
| ahr:151 max:172 shoes: Adidas Supernova Trail |
| Longish run on the Münchenbuchsee loop. It was nice to get out. |
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| C • Hi. Thanks for dinner last nig... 2 |
| strength 18:02 [3] | |
| ahr:104 max:143 |
| Core strength |
| stretching 6:00 [1] | |
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Friday Jul 21 |
| running 45:58 [2] | |
| shoes: Asic Nimbus |
| Running over lunch with Christine at an easy tempo, but we were talking so much that I got a side stitch. I haven't had one of those in a looooooong time. |
| stretching 8:00 [1] | |
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| C • Recovery Drink 5 |
Thursday Jul 20 |
| Note | |
| (rest day) |
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Wednesday Jul 19 |
| running 37:32 [1] | |
| shoes: Asic Nimbus |
| Back at work:-(
I wanted to go longer, but about 15 minutes in my right calf got a huge knot in it. I stopped to stretch, and then a little later stopped to massage it. At that point I decided to cut the run short. I guess I need the rest anyway. |
Tuesday Jul 18 |
| running warm up/down 25:00 [1] | |
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| Orienteering race 59:44 [5]***** 5.8 km (10:18 / km) +280m 8:18 / km | |
| ahr:176 max:192 spiked:15/16c shoes: VJ Integrators (red/black) |
| Another beautiful place to orienteer!! I had a great run; felt relaxed but concentrated and just plain old enjoyed myself! I did however still have an after taste from yesterday's race and wanted to have a GOOD race today, especially because it was the last race before the Long quali at WOC. Running into the last control I had such a good feeling and told myself I am ready for WOC.
Of course there is room for improvement. In the really tricky bare rock area I lost 1'30" on one control and was generally slow through the 5 controls in that area. But I was accurate, which I think cashed out well in the end. Ended up 9th out of 60! :-)
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| C • Good Work!! 6 |
Monday Jul 17 |
| running warm up/down 32:00 [1] | |
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| Orienteering race 1:00:26 [5]***** 5 km (12:05 / km) +340m 9:01 / km | |
| ahr:177 max:189 spiked:18/20c shoes: VJ Integrators (red/black) |
| Not really my day. I made a 4'30" mistake on the second control... after that it went only solala. Never really got into it, but didn't make anything major until the end where I lost another 1'30". blah! From the splits it looks like I'm not bad when it's steep, that about the only positive thing I can find from my race. Of course the views were amazing, the weather was great, and I was happy to be there! |
Sunday Jul 16 |
| running warm up/down 23:00 [1] | |
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| The race was at 3000 meters and I started to feel dizzy on our way up in the train. I had a headache on top and after the race. During the race I didn't feel it though. |
| Orienteering race 51:03 [5]***** 6 km (8:30 / km) +200m 7:18 / km | |
| ahr:175 max:188 spiked:16/18c shoes: VJ Integrators (red/black) |
| Beautiful orienteering above tree line!! I had a good race with one small goof up on a control early on. But generally I was right on and moving fairly good. On the second to last control I let my guard down and lost 2'. Really too bad too, it would have been a nice feeling to come into the finish 2' faster and with a *clean* race. Would have improved 6 places too! Ended up 19th out of 59. I am happy with that! |
Saturday Jul 15 |
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| Event: Swiss Orienteering Week
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| running 21:02 [2] | |
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| Morning jog with Boris before heading off to Zermatt. |
| running warm up/down 49:00 [2] | |
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| Warm up 21'
Cool down 28' (after the sprint I ran around for a few minutes but no long. I watched the men's race finnish and then went to our vacation appartment. From there I went for my real "cool down"). |
| Orienteering race (mass start) 19:19 [5]*** 3.1 km (6:14 / km) | |
| ahr:170 max:196 spiked:18/20c shoes: Asics DS Trainer |
| Mass start sprint with 77 women starting!!! The sprint had three loops and each loop was forked. It was total chaos in the beginning.
I had a good start and was with the leading girls coming through the first loop (although it hard to judge how you are doing, because it was impossible to tell if someone had done a similar loop or a much shorter/longer loop). Anyway, I went 180° wrong to my first control on the second loop. Stupid!! I lost about 2'30"-3'00" on my detour. I was bummed out for the rest of the race. Black out aside, the race went really well.
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Friday Jul 14 |
| running 33:38 [1] | |
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| A short jog with Kat and Ross. It's fun to have guests. |
| strength 10:00 [2] | |
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| The usual core strength and some one-legged squats (also showing Kat how to do these exercises). |
| stretching 10:00 [1] | |
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Thursday Jul 13 |
| Note | |
| (rest day) |
| Thought it would be best to hold out one more day since I had a fever yesterday. Plus there is a sick Boris in my home and you never know what could happen then... |
Wednesday Jul 12 |
| Note | |
| (sick) |
| Mysterious fever with a head ache... it was gone the next day though! |
Tuesday Jul 11 |
| running warm up/down 12:00 [2] | |
| shoes: VJ Integrators (red/black) |
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| Orienteering race 57:45 [5]***** 5.2 km (11:06 / km) +170m 9:33 / km | |
| spiked:15/16c shoes: VJ Integrators (red/black) |
| Grosse Scheidegg
Very good technical race, but my legs felt like jello (plyo's yesterday?!?)... and I had cramps (menstrual) that made me feel like I could throw up. So the "feeling" of having a solid technical race was not the same as it could have been, and I was moving pretty slowly. I had fun anyway and it was so beautiful up there!!!
It seems to be a day for 2nd places, my mom, PG, and I were all in second when I left. Results aren't up yet though, so I can't confirm.
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| Note | |
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| The half year Elite ranking are up and I have moved from 48th last fall to 35th. Not bad! |
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| C • congrats! 2 |
Monday Jul 10 |
| running 41:14 [2] | |
| shoes: Saucony aura LX |
| Running with Sabi before doing strength and plyometrics |
| strength 20:32 [3] | |
| shoes: Saucony aura LX |
| normal core strength exercises |
| running (plyometrics) 19:50 [4] | |
| shoes: Saucony aura LX |
| plyometrics with sprints after each set. |
Sunday Jul 9 |
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| Event: 4. Swiss National race (Davoser OL)
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| running warm up/down 50:00 [2] | |
| shoes: Asics DS Trainer |
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| Orienteering race 1:07:44 [5]***** 6.2 km (10:55 / km) +310m 8:44 / km | |
| ahr:175 max:191 spiked:17/20c shoes: VJ Integrators (red/black) |
| A- meet in Davos. Really beautiful terrain. I enjoyed myself immensely. Made some mistakes and hesitated a bunch, but it was tough terrain. Lost about 5' total to mistakes, 6' behind the leader. |
Saturday Jul 8 |
| running (morning jog) 35:16 [2] | |
| ahr:255 max:168 shoes: Asics DS Trainer |
| Found a nice park on the top of this hill that over looked Lausanne and the lake. |
| stretching 10:00 [1] | |
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| running warm up/down 50:00 [2] | |
| ahr:139 shoes: Asics DS Trainer |
| Warm up and cool down for the sprint. |
| Orienteering race 18:01 [4]*** | |
| ahr:180 max:192 spiked:13/14c shoes: Asics DS Trainer |
| Well... the competition was actually a Sprint score-O (PG took part, and I bet he'll write about it in his log). I wanted to do a sprint course, so one of my friends drew me a course after she had done the score o.
I didn't feel fast or have good flow, but no real mistakes. Somewhat baffled by this stunted performance.
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Friday Jul 7 |
| running (morning jog) 54:59 [1] | |
| ahr:144 max:172 shoes: Asics DS Trainer |
| I am at the European College of Sport Science annual congress in Lausanne right now, and managed to get a morning run in before another log day of sessions.
10 x minisprints to wake up a bit. |
| strength 8:00 [2] | |
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| after the run, some sits ups etc. |
| stretching 5:00 [1] | |
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Thursday Jul 6 |
| Note | |
| (rest day) |
| European College of Sport Science Congress in Lausanne.
I didn't have time today to do a run, especially because I was present a poster at the congress and needed to be prepared. Would have like to do a morning jog, but after the game last night, the silly french fans were honking and hooping and making noise into the late night and I didn't sleep very much. |
Wednesday Jul 5 |
| running (morning jog) 24:08 [1] | |
| ahr:135 shoes: Asic Nimbus |
| felt really sleepy |
| strength 10:00 [2] | |
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| 1/2 of the usual. |
Tuesday Jul 4 |
| running long 1:58:20 [3]19 km (6:14 / km) +700m 5:16 / km | |
| ahr:154 max:178 shoes: Saucony aura LX |
| Long jog from work. Magglingen-- Twannberg-- Twannbachschlucht-- Twann-- Magglingen!
Twanbachschlucht is really beautiful! I had a great time on this run, so peaceful! |
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| C • twanwhat? 2 |
Monday Jul 3 |
| running (warm up) 28:35 [2] | |
| ahr:140 max:160 shoes: Saucony aura LX |
| a beautiful evening jog, good thing marc kicked me out of the house to go running, I would have missed out. |
| strength 24:31 [3] | |
| ahr:110 max:121 |
| the usual |
Sunday Jul 2 |
| running (morning jog) 23:30 [1] | |
| ahr:138 max:168 shoes: Asics 1090 |
| Managed to get out of bed for a morning jog...wow! |
| running warm up/down 38:50 [2] | |
| ahr:143 max:166 shoes: VJ Integrators (red/black) |
| warm up and cool down for O race. |
| Orienteering race 1:04:03 [5]**** 7.4 km (8:39 / km) +130m 7:57 / km | |
| ahr:176 max:186 spiked:11/14c shoes: VJ Integrators (red/black) |
| Very unconcentrated start, slow to the first control, mistake to the second, and too far to the right to the third. Then I finally got it together and the rest of the race went really well. Good concentration and flow. Mixed feeling in the finnish. |
Saturday Jul 1 |
| Orienteering 40:00 [2]**** | |
| ahr:155 max:176 shoes: VJ Integrators (red/black) |
| Orienteering on a training map near Langenthal for the 3rd time... Marc had never done the training so I went back with him. The first time there was too much snow to run, the second time was good, and now this time the thorns had grown in and it was again a pain to run... that was the last time (for this year) that I will go to that map! |
| Orienteering intervals 18:00 [5] | |
| ahr:170 max:186 shoes: VJ Integrators (red/black) |
| 10 x 45"-55" supramaximal sprints through terrain with 45" recovery. |
| strength 5:00 [2] | |
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| sit-ups at the car! |