Tuesday Oct 31 |
 | running 47:24 [2] | |
| ahr:139 max:163 |
| I didn't feel that great for the first 20 minutes but then things got better. |
| strength 30:18 [3] | |
| ahr:110 max:132 shoes: Asics DSTrainers (white/blue) |
| I am starting my strength workouts again.
legs: two legged squats ((70kg) x 15) x2
one legged squats ((50kg) x 15) x2
one legged leg extensions (20kg x 15)
abductors (15kg x 15)
adductors (15kg x15)
hamstring push (15kg x 15)
core strength as usual. |
| stretching 5:00 [1] | |
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Monday Oct 30 |
| running 1:46:14 [3] +750m | |
| ahr:161 max:185 shoes: Adidas Supernova Trail |
| A beautiful run from Beatenberg/Niederhorn mid-station up to the Gemmenalphorn, and then back over the Niederhorn to the gondola station. Beautiful weather, another wonderful fall day. I was lucky that my dad asked me to look at two apartments in Beatenberg that he may be interested in buying for a vacation home here in Switzerland.
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| C • Very Nice!! 2 |
Saturday Oct 28 |
| running 1:11:06 [2] | |
| ahr:154 shoes: Asics DS Trainer |
| Running with Marc's sister in Plan de Bois. It was another beautiful fall day! |
| stretching 5:00 [1] | |
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| Working on a stiff IT band, that's why i have been stretching everyday! |
Friday Oct 27 |
| running 1:01:01 [2] | |
| ahr:151 max:176 shoes: Asics DS Trainer |
| Really getting back into the swing of things. Feels good! I wore tights today and it was WAY to warm. We have been having record temps here, it's nice to have such a warm fall, beautiful leaves too! |
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| C • Important e-mail 1 |
| stretching 5:00 [1] | |
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| C • time off 2 |
Thursday Oct 26 |
| indoor bike (hometrainer) 1:14:03 [1] | |
| ahr:125 shoes: Nike Free |
| Biking and watching Ice Age. Cute movie. |
Wednesday Oct 25 |
| running 45:30 [2] | |
| ahr:152 max:158 shoes: Asics DS Trainer |
| Autumn has presented itself with a beautiful day. The high cloud cover gave a glowing effect to every orange and red leaf out there! It felt magical to be running in such an atmosphere.
Interesting physical findings: I felt pretty sluggish running. My joints (IT band, and right Achilles) were hurting and I felt like I have gained 2 kilos during my training break (I haven't don't worry!). As I was running up the long gradual climb in the first half of my loop I felt like my heart rate was higher than normal, I looked on my watch, 156b/min, nope that's normal! As I finally got to the top of this incline I thought to myself, well even though my heart rate is normal, I am certainly moving slower than normal. Wrong again, 19 minutes to that point, actually a good time... the total time for the loop is even on the *fast*side for my normal time. Conclusion, even though I felt "off" running, it doesn't mean much in regards to the parameters that I can measure.
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| C • feeling off 2 |
| stretching 5:00 [1] | |
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Sunday Oct 22 |
| running 22:52 [1] | |
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| morning jog before heading off to work... |
Friday Oct 20 |
| running 20:58 [1] | |
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| I'm back on the board!
Taking a break is more painful then training, everything hurts!! It felt so good to go jogging a little. I couldn't hold out any longer. My two week training break is almost over. |
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| C • See, the break worked! Your b... 5 |
Tuesday Oct 17 |
| Note | |
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| Went onto the Schynige Platte with Marc today. It was funny to go up into the mountains in jeans, sit in the sun, eat good food, and NOT do any training. I don't think I have ever done that before. It was nice, but running in the fresh mountain air would have also been nice. |
Sunday Oct 15 |
| running warm up/down 40:00 [2] | |
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| Warm up and cool down for the last A meet of the season! |
| Orienteering race 56:12 [5] ***** 5 km (11:14 / km) +260m 8:55 / km | |
| spiked:16/19c |
| A-meet on the same map as the Middle distance qualification and Final race at WOC 2003. Wonderful terrain, really beautiful woods, detailed map reading and rough tough running. I had a great time, enjoyed myself along the way, made very few errors, but lost a lot of time to the winner (Simone 37'!!!, but 2nd 40' and 3rd 44') and was astonished that I had lost so much time. I think I wasn't aggressive enough, and maybe I just took it too carefully, but I enjoyed every step and for the last race of the season I think that is more important than the result. It motivated me for the winter training. |
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| C • it sounds beautiful there. Ya... 1 |
Saturday Oct 14 |
| Orienteering 40:00 [2] ***** | |
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| Training on the Uaul Grond Flims map for tomorrows race. What beautiful woods! |
Wednesday Oct 11 |
| running 41:26 [1] | |
| shoes: Saucony Tangent |
| Running in Barcelona along the beach with Lea M. and Jenny E. It's nice being on vacation:-) |
Monday Oct 9 |
| Note | |
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| I am starting my 2 week training break! |
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| C • Well earned, and very sensible... 2 |
Sunday Oct 8 |
| running warm up/down 35:00 [1] | |
| shoes: Asics DS Trainer |
| warm up for Napf half marathon 15'
cool down 20' mostly down hill to the bus transport back to the start/finish |
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| C • Halllloooooooo??? 5 |
| running race 1:47:36 [5] 20 km (5:23 / km) +900m 4:24 / km | |
| shoes: Asics DS Trainer |
| I ran the Napf Marathon in a team with Cornelia Luder. I started off and ran to the top of the Napf mountain, she ran the rest back. It went really well and I felt great all the way up until about 1km from the finish. Suddenly in the last climb in the last km I couldn't run as easily and Beatrice Binggeli passed me after running just behind me for the whole race. In the last km I lost 1 minute to Beatrice, I really couldn't do anything about it though. Luckily Beatrice was in a mixed team, so she wasn't direct competition. I came to the top as 3rd women, 1st women in a women's team, just behind Franzika Wolleb and Beatrice. I am really happy with that.
Cornelia did a great job and we won the women's division. We won 250 Sfr too, cool huh!!
Marc won the whole marathon and ran a record time for the course. Pretty cool. He ran 2h 58min, really strong for his first marathon with 1640 meters climb! |
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| C • nice!! 7 |
| Note | |
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| I just found out that Cornelia and I also broke the women's team record by 13 minute! So cool! |
Saturday Oct 7 |
| running 26:26 [2] | |
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| marc talked me into this run too. It's nice that he wants to go running with me, I can't say no!
I am running a half marthon tomorrow, it's actually the same marathon Marc is running, but I am doing it in a team with Cornelia Luder, I am running the first half up to the top of the Napf and she is running back "down" to the finnish (there is still lost of climb on the second half). Should be fun! |
Friday Oct 6 |
| running 26:51 [2] | |
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| Light jog with Marc (he talked me into it) after driving most of the day. |
Thursday Oct 5 |
| Orienteering warm up/down 18:40 [2] | |
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| Warm up for the Long distance race. |
| Orienteering race 1:45:00 [4] | |
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| Long distance final
a long story, i will update this soon! |
Wednesday Oct 4 |
| Orienteering warm up/down 30:00 [3] | |
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| warm up for the sprint |
| Orienteering 25:22 [5] | |
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| Distaster sprint... I will write more later! |
| running warm up/down 15:00 [1] | |
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| cool down |
Tuesday Oct 3 |
| Orienteering warm up/down 35:49 [1] ***** | |
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| Warming up for the middle distance final. I got lost on the warm up map... good for your self confidence before a race. |
| Orienteering race 1:05:39 [3] | |
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| Middle distance final
The course was intense right off the bat. I was already nervous about where I exactly was on the first half of the first leg. Hit a trail close to the big road pretty far off my line but navigated from there cleanly to the control from there. The second control went fine too. The third control was a short leg with a stone wall about half way to the control. I navigated cleanly, came to the stone wall, went to the end of it and had about 150 meters to my control. It was very green and there were several fallen tree in my way. I didn't find the control cleanly and it took my 15 minutes to find it once I was off. What is really sad (funny in retrospect), is that when trying to relocate I couldn't find the stone wall again either. Ahh, what crazy woods!!
The rest of the course went ok, slow and steady. I did lose another 5 minutes on the 7th control. At control 10 they stopped me and told me it was too dangerous to be in the woods. Up until this point I never really even noticed that there was a big storm blowing. I got stopped with three other runners and we all jogging back on a trail to the big road and too the finish. We were commenting on how we thought the storm wasn't that bad when a tree creaked and crackled and then came toppling down just behind us, being uprooted right there in front of us. We all shirked and took off in a full sprint to the road. Once on the road and out in the fields we realized how bad the wind really was. I am glad they stopped us.
On our way home we witnessed lots of fallen trees and wind. Even the road to our cabins had a fallen tree on it and we couldn't drive all the way back to our cabins. The lake where we were staying sounded like an ocean, and water was misting the whole area. There were several fallen trees around our cabin and we were watching the big tree right out side of our place sway back and forth, the ground around it moving as well. The owners came around and said it was too dangerous for us to stay and that they were moving us. We packed out stuff up and waited for them to come back to tell us where we were supposed to go. They never came back and eventually the storm calmed down. We didn't have electricity during the storm, no hot water for showers, but that came back before it got dark. What a crazy day!! |
| running 10:00 [2] | |
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| Running from the 10th control back to the finish. |
Monday Oct 2 |
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| Event: World Cup Final Round- France
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| Orienteering warm up/down 29:48 [2] ***** | |
| shoes: VJ Integrators (red/black)#2 |
| Warm up on a the warm up map. Wow... |
| Orienteering 36:18 [3] ***** 2.9 km (12:31 / km) +65m 11:15 / km | |
| spiked:13/14c shoes: VJ Integrators (red/black)#2 |
| Middle distance qualification
Up until control 10 I had a good race, total time there being the 9th best time. I had been very careful up until then I didn't take any risks. From 10 to 11 I was with three other girls and I took the risk that I wasn't sure where I was, but just ran a bit with them. Big mistake!! I lost 7.5 minutes on this control. Relocating in this terrain was VERY difficult and proved to produce huge time losses. :-(
I could certainly take the positive out of the race and see that I was very close to a good result for the first 3/4th of the race, so close too. Through to control 10 I actually ran the best I did for the whole week. It kind of went down hill from there... |
| running warm up/down 18:07 [1] | |
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| cooling down |
Sunday Oct 1 |
| Orienteering 48:17 [2] ***** | |
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| Model event for the World Cup races in France. I moved very slowly through the woods and tried to line every knoll, rock, depression, green thicket, etc up on the map. I thought I would be able to race "pretty" well in this woods if I could keep a very high concentration during the race. I knew it would be a challenge, and it certainly was! |