Thursday Aug 31 |
 | strength 10:00 [1] | |
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| PT exercises |
| Note | |
| (rest day) |
| I ended up planning my day badly and missed the opportunity to take advantage of the beautiful weather. Unplanned rest days can be frustrating, but on the other hand with two races this weekend, being rested isn't a bad idea. I went to an OLG Bern club meeting instead of training, it was good to hear what the club wants to do in the future. I also want to be able to help in the club a little more, so this was the first step to doing that. |
Wednesday Aug 30 |
| running 46:06 [2] | |
| ahr:149 max:172 shoes: Asics DS Trainer |
| A nice run over lunch! |
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| C • You ran over your lunch?!? 2 |
| running 31:38 [2] | |
| ahr:146 shoes: Asics DS Trainer |
| I had planned to run a little longer but I was at Marc's parents house and I didn't want to hold up dinner time! |
| strength 5:00 [1] | |
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| stretching 5:00 [1] | |
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Tuesday Aug 29 |
| aquajogging 53:44 [2] | |
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| ugg, I forgot how tired you feel after being in the water for an hour. |
| indoor bike (hometrainer) 45:38 [1] | |
| ahr:128 max:138 |
| I haven't been on the bike for a loooong time... trying to train specifically during the season (well always actually) but today it was a good thing to do. |
| strength 5:00 [2] | |
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| stretching 5:00 [1] | |
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Monday Aug 28 |
| running 29:56 [2] | |
| shoes: Saucony aura LX |
| Running in pouring rain with Fränä and Sabi! |
| strength 40:00 [3] | |
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| Core strength 15'
Plyometrics and sprints 25'
I can feel that my legs are going to be sore tomorrow. |
| stretching 5:00 [1] | |
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Sunday Aug 27 |
| running warm up/down 40:00 [2] | |
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| Warm up and cool down for the Swiss Relay champs. |
| Orienteering race 59:55 [5] 6.7 km (8:57 / km) +230m 7:38 / km | |
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| Swiss Relay champs
Well... for the first time in my life I made a fatal mistake in a relay. We had a long (butterfly) loop where we came to the same control twice and I ran the loop the wrong way around. So sad! I had a pretty good race actually but I was disqualified in the end. I felt so bad for my teammates. I have never done that to a team before, it feels pretty crappy. |
| running (evening jog) 25:07 [2] | |
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| Sometimes running isn't about training, sometimes running is about thinking, and blowing off steam. |
| strength 12:00 [2] | |
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| Trying to get my back to stop hurting. |
Saturday Aug 26 |
| running 30:00 [1] | |
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| strength 20:00 [2] | |
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Thursday Aug 24 |
| running 34:12 [2] 6.2 km (5:31 / km) +130m 5:00 / km | |
| ahr:148 max:164 shoes: Asics DS Trainer |
| Not feeling that great, had trouble sleeping last night. |
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| C • sleep 4 |
Wednesday Aug 23 |
| running 24:34 [1] | |
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| It's so nice to go running and find controls in the forest that you are running in. It almost makes orienteering feel like a normal sport. |
| strength 20:05 [2] | |
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| core strength |
| running warm up/down 20:00 [1] | |
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| Warm up and cool down for local race. |
| Orienteering race 42:32 [5] **** 6.7 km (6:21 / km) +50m 6:07 / km | |
| spiked:15/15c |
| Course set by Simone Niggli her self:-)
This was probably one of the smoothes races I have had this year. Felt nice to orienteering well. |
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| C • Who is Simone Niggli? 11 |
Tuesday Aug 22 |
| running 49:34 [3] | |
| ahr:152 shoes: Saucony aura LX |
| Like Marc says an O2 run, but this time at a pretty hard pace. I needed it! |
| stretching 5:00 [1] | |
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Monday Aug 21 |
| running 24:47 [2] | |
| ahr:145 max:162 shoes: Saucony aura LX |
| A jogging with Marc. |
| running warm up/down 29:49 [2] | |
| shoes: Asic Nimbus |
| Running with Franä and Sabi, running with people is exactly what I need right now. |
| strength 24:44 [2] | |
| shoes: Nike Free |
| Core strength with the girls. We were all feeling a little lazy so it was good to have each other to keep going. |
| stretching 12:00 [1] | |
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Sunday Aug 20 |
| running warm up/down 40:00 [1] | |
| shoes: VJ Integrators (red/black)#2 |
| Warm up and cool down for the Long distance championships. |
| Orienteering race 1:18:47 [5] ***** 7.2 km (10:57 / km) +410m 8:31 / km | |
| ahr:174 max:187 spiked:11/14c shoes: VJ Integrators (red/black)#2 |
| Swiss National Long Championships
18th/24 +18min to winner.
I actually had a relatively good race after I made a catastrophic route choice error. I missed the optional route on the long leg to number 2, which would have been a trail coming in close to the control to the north, I went straight, which involved going through a very steep, rocky and wet reentrant, losing a lot of time and energy. I lost 7'30" to the best time and about 6 min to the runners about my speed. Take these 6 minutes away from my time I would have been 10th overall... blah! At least this mistake send me into turbo mode and I had a good race afterwards. |
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| C • Yup... 3 |
Saturday Aug 19 |
| running (morning jog) 21:08 [1] | |
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| Orienteering warm up/down 30:11 [2] | |
| ahr:142 max:182 shoes: VJ Integrators (red/black)#2 |
| Warm up before the sprint on the model map. |
| Orienteering race 17:26 [5] **** 2.2 km (7:55 / km) +100m 6:27 / km | |
| ahr:189 max:199 spiked:10/11c shoes: VJ Integrators (red/black)#2 |
| Swiss National Sprint Championships.
Woods Sprint 12th/26 +2.37 to the leader.
This was a good, but not perfect race. We don't do a lot of woods sprints in Switzerland, so it was kind of a new experience. The woods were great for it, fast and open, but fairly steep. I made one 40 second mistake on control 5 where a lot of the girls lost time. Otherwise with some hesitations I probably lost 1' to a perfect run. Not bad. Woods sprints are great practice for reacting fast when something goes wrong, I think I should do more of them. |
| running warm up/down 25:27 [1] | |
| ahr:147 |
| Cooling down with some of the DE girls. |
Friday Aug 18 |
| running 28:02 [1] | |
| shoes: Asic Nimbus |
| Morning jog to get bread at the backery. Beautiful blue sky after several days of fog and rain. Refreshing! |
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| C • What kind of brodchen did you ... 2 |
| Note | |
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| The strength workout that I did yesterday irritated my SI joint and I have, thus, decided not to do my planned run for this afternoon. bummer! |
Thursday Aug 17 |
| running warm up/down 15:30 [2] | |
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| Warm up for strength training. |
| strength 40:44 [2] | |
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| The usual but this time in the weight room and leg exerices with weights. Kept the weights low since I haven't done it for a while. |
| stretching 5:00 [1] | |
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Wednesday Aug 16 |
| running 40:28 [2] | |
| ahr:147 max:174 |
| Magglingen has been foggy all morning. You could mistaken it for Octorber... yuck! I did however find some sun during my run a little higher up and now the sun is starting to peak out even at our building. There is hope! |
| running warm up/down 18:00 [1] | |
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| Warm up with Marc and OLG Bern juniors and cool down after sprint practice race. |
| Orienteering race 17:30 [4] 2.2 km (7:57 / km) +40m 7:17 / km | |
| shoes: Asics DS Trainer |
| Sprint training in Schliern. I made three mistakes loosing about 2.5 mins. I have trouble concentrating when I don't take it 100% seriously. We race so much that it's impossible to take every training race just as serious as a normal race. |
Tuesday Aug 15 |
| running warm up/down 47:00 [2] | |
| shoes: Asic Nimbus |
| Marc and I went out together since we were both feeling tired and needed company in order to have fun. Worked out well. |
| running intervals 27:20 [4] | |
| shoes: Asic Nimbus |
| First about 10' of track drills, then 6 x intervals between 1'30" and 2' with 40-50" rest. I felt good and I feel like it helped me get over jetlag a little faster. This morning I almost feel ok again. |
Monday Aug 14 |
| Note | |
| (rest day) |
| The last three weeks, especially the last week has involved a lot of travelling, a lot of time zone changing, a lot of visiting with family, good friends, and making new friends, and very little time (or energy) for training. I had planned to take the week after the World Champs off from training, specifically because there would be a lot going on, including 4 days in the US and 3 days of travelling (5th of August: home from Denmark, 12 hours on the train, 8th of August: flying to US, 20 hours of travelling, 13th-14th of August: flying home, another 20 hours of travelling). Now I am back in Switzerland, jet lagged, tired and trying to regroup. Now it's time to catch up at work, catch up at home and start striving to become better at the next big thing.
This weekend is the Swiss national Championships for Sprint and Long distance, and every weekend after this one, until the World Cup in France, I have an O race. The season is long from over and I am looking forward to every opportunity to come.
A big Thank You!! to everyone for your support during the World champs, I hope I can make you guys proud someday ;-) |
Saturday Aug 12 |
| Orienteering 30:00 [1] | |
| shoes: Saucony aura LX |
| Erin put on an O course, the map was of the Olafsen's property and surveyed by the happy couple, the map was field checked and courses set by Daddy-O. It was tons of fun, but pretty tough too! I spend a good deal of the time over running #2 by about 5 times too far (1:2000 scale which I didn't notice) and then half way through helping out a lost team mate and running several controls again with him. When I got into the finish I turned around and ran it backwards looking for my team mate, I was certain he would be lost again. I started to get worried when I didn't find him, but it turned out that he had given up and was playing volleyball when I got back. I sure didn't mind, it gave me a chance to run through the woods longer, I like doing that! |
Friday Aug 11 |
| running 20:19 [1] | |
| ahr:153 max:169 shoes: Saucony aura LX |
| I got Erin to go on a run with me this morning before breakfast. Nice to have company!! |
| running warm up/down 10:00 [1] | |
| shoes: Saucony aura LX |
| Warm up and cool down with Boris before and after the running section of the triathlon. |
| running race 14:40 [5] 2.3 mi (6:23 / mi) vdot: 49.3 | |
| ahr:190 max:196 shoes: Saucony aura LX |
| Gretta, Erin and I made up a team for the Annual Sandwich Triathlon. Gretta on the swim (about 50 meters), Erin on the bike (3 miles), and myself on the run (was said to be 2.5 miles, but Boris measured it with the car as 2.3 so I put that down instead). Erin came in with the lead pack and I took off promptly passing the two guys ahead of me. I stayed in the lead until about a half mile from the finish, when a guy (who did the whole thing himself) passed me. I stayed second overall and of course first all women's team!!! Got a blue ribbon for it too. It's been a while since I have received a blue ribbon for anything :-) It was a lots of fun!! |
Tuesday Aug 8 |
| running 40:31 [3] | |
| ahr:155 max:179 shoes: Asics DS Trainer |
| Running with Marc. I was honored, he didn't mind running with me for the whole run, we hardly ever do that, but I guess he didn't mind running a little slower today:-)
Off to the States tomorrow for Erin Olafsen's wedding. |
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| C • Have a great time at the weddi... 2 |
Saturday Aug 5 |
| running warm up/down 45:00 [2] | |
| ahr:139 max:172 shoes: VJ Integrators (red/black)#2 |
| Warm up... pretty darn nervous.
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| C • It sounds like a very solid ru... 1 |
| Orienteering race 1:07:05 [5] ***** 7 km (9:35 / km) +410m 7:25 / km | |
| ahr:186 max:196 spiked:17/19c shoes: VJ Integrators (red/black)#2 |
| Relay 2nd leg.
After Sam's good first leg I headed off in 15th position with a group of runners right ahead of me and also right behind me. The first control was tough, right through some thick green and I wasn't yet moving as quickly as I should have been (being careful). Spain, Italy and Estonia caught up with me already on my way to the first control. Yikes... Italy and I had the same forking to the first control but I lost her on the way to the third control (no sure if she had other forking). I thought Spain was ahead, but on my way to the spectator control I look behind me and see Annabel. I guess we ran similar speeds in the first section.
The next control after the spectator control I had a different forking than Annabel and also promptly made a mistake. This was my biggest time loss (about 2 minutes) and I never saw Annabel again. After that I was basically alone, seeing China, Estonia and Hungary once in a while, but never running with any of them. Denmark caught me right at the end and by that time I had thought I had lost A LOT of places. Ran into the finish and saw a big smile on Tom's face, he seemed happy. He told me I only lost two places, even though I felt like tons had passed me (I wish I could have stayed in 15th though). Next year I would be nice to gain places, but if Sam runs even better on the first leg that will be hard to do :-)
This was one of my first relay experiences where I was really proud of our placement and our ability. Most often I feel like we are so far behind and fighting for *only* second or third to last. Nice to see that we have been improving and that we have potential to improve even more.
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| C • :) 1 |
Friday Aug 4 |
| Orienteering 47:00 [2] **** | |
| spiked:12/13c shoes: VJ Integrators (red/black)#2 |
| Open class. I wanted to get on a 1:10 000 map before the relay. Searched for one control for about 8 minutes. I ran hard for 10 minutes and once I started to jog my brain shut off, went up the wrong re-entrant and searched around for a while. Glad this didn't happen in the relay. |
Thursday Aug 3 |
| running 36:06 [2] | |
| ahr:136 max:158 |
| Strangly low heart rate... ran with a 1:10 000 map since I am running the second leg in the relay and I didn't go to the Tour race today and I want to get used to them after using 1: 15 000 in the long quali and 1: 4000 in the sprint quali. I didn't feel great last night/this morning and decided to skip the racing. Something strange going on in one eye. Feel better after sleeping for 4 hours this morning. |
Tuesday Aug 1 |
| running warm up/down 55:00 [1] | |
| shoes: VJ Integrators (red/black)#2 |
| Warm up and cool down for the Sprint quali |
| Orienteering race 18:04 [5] 2.7 km (6:41 / km) +40m 6:14 / km | |
| ahr:189 max:210 shoes: VJ Integrators (red/black)#2 |
| Sprint Quali
Solid performance, no mistakes, but some hesitations in the complicated areas. It was tricky finding the correct entrance or exit to the bike track and the amusement park. I am happy with the race, only 30 sec too slow. I certainly need to get faster.
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| C • Congratulations! Coming throug... 3 |