Training Archive: szurcherIn the 31 days ending 2007-03-31:
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| 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 | S | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Mar 31 | ||
| Note | |
| I have arrived in Stockholm and have internert at the airport, so I thought I would write a note... hehe silly me. Suzanne, with her clubmates should be here any minute, and then we are heading down to Jönköping. | ||
| Orienteering 37:34 [1]***** 4 km (9:24 / km) +157m 7:51 / km | |
| spiked:8/8c shoes: VJ Twisters | ||
| Training with OK Linné on the model event for the SM Ultralong. These woods were nicer than what we got to run on in the actual race. I felt good about my map reading ability, and physically I felt rested.
It was really nice of Linné to pick me up at the airport and let me come with them to the training. It's nice to have friends all over the place. | ||
Friday Mar 30 | ||
| Note | |
| (rest day) | ||
| Another rest day this week... I didn't get enough sleep last night, was busy at work, and had to head off to Zürich to stay at a friends before my flight tomorrow morning at 6:45 to Stockholm, so I decided to skip the light jogging I was going to do. My IT band started hurting again after my run yesterday, so I think it's not a bad idea, plus with the SM Ultralong on Sunday, being rested is a good idea. | ||
Thursday Mar 29 | ||
| running long 1:31:41 [2]15.2 km (6:02 / km) +496m 5:11 / km | |
| ahr:147 max:173 shoes: Asics 1090 | ||
| Ran from Magglingen down to Biel through Evilard to the Toubenlochschlucht. WOW! What a beautiful canyon just around the corner from here. There was a mixture of sun and rain, which made a really beautiful atmosphere. About 1 hour 10' into the run it started to rain really hard and I got pretty cold (especially my hands) and I couldn't warm up even running uphill so I decided to cut the run short. I would have added about 20 more minutes to the run if I had done my original plan. No harm done not doing it though. | ||
| C • Do you like the site that you ... 6 | ||
Wednesday Mar 28 | ||
| running 43:55 [2]7.9 km (5:34 / km) +218m 4:53 / km | |
| shoes: Saucony Tangent | ||
| My IT band felt fine and it was nice to get outdoors again. | ||
Tuesday Mar 27 | ||
| indoor bike (hometrainer) 42:16 [1] | |
| ahr:125 shoes: Nike Free | ||
| The attachment of my IT band at the knee has been bothering me once in a while for the last few weeks, now after the race on Sunday the attachment at the hip started to hurt. This is why I took yesterday off, and got a massage (which really helped) and why I didn't do any running today either. It already feels much better. | ||
| feet and ankle strength 20:00 [1] | |
| strength 20:00 [2] | |
| just core exercises, no leg exercises. | ||
| stretching 10:00 [1] | |
| I need to be doing this to get rid of my IT band issue. | ||
| C • IT band 6 | ||
Sunday Mar 25 | ||
| Event: 1. National Race / Basler Einzel OL | ||
| running warm up/down 1:04:39 [2]9 km (7:11 / km) +351m 6:01 / km | |
| shoes: VJ Twisters | ||
| There was a long (and steep) way to the start and back from the finish today. Legs felt heavy both before and after the race, but okay during the race... funny. | ||
| C • heavy legs 2 | ||
| Orienteering 1:24:16 [5]**** 8.9 km (9:28 / km) +521m 7:19 / km | |
| spiked:14/15c shoes: VJ Twisters | ||
| A solid race. I made no concentration mistakes and I was clean except for the 2nd control where I lost about 40". This was a really interesting race actually. The beginning was very detailed and then it went into a long route choice and some really steep terrain. My goal for today was to look at every route choice closely and not miss anything. I was able to do that, and on the longest leg I think I took a really good route. The 2nd big route choice went less well, but not because I didn't take a good route, but because I am a wuss and didn't want to go down the slope where I had planned. I took a detour instead and lost 3' (!) there, really too bad, because I guess just a few meters the other direction, it was much easier to get down, but where I was standing looking into this deep valley I surely didn't want to go down. The problem was the somewhat deep, wet snow, it was just so darn slippery. The snow made the running in general a little slower. Especially for a early starter like me, sometimes I was breaking trail... I wonder if the later starters will be much faster. I haven't seen the results yet, since the start times were really spread out. | ||
| Note | |
| Here is the map without routes and the
route choice a little closer. Look at these two first to see where you'd go through. Here is my race. Enjoy! | ||
| C • route choice 8 | ||
| Note | |
| To add to the fun here is Daniel Hubmann's race with his routes: http://www.danielhubmann.ch/dh/images/stories/maps... They had a similar leg (7-8 for them) and you can see he sayed on the paved road... interesting. | ||
Saturday Mar 24 | ||
| Note | |
| it's been a while...
| ||
| indoor bike (hometrainer) 44:51 [2] | |
| ahr:126 shoes: Nike Free | ||
| Trying to give my legs a bit of a break to be somewhat rested for tomorrow's race. It's our first National A meet here this year. | ||
| feet and ankle strength 16:00 [1] | |
| the usual exercises. | ||
| strength 25:15 [2] | |
| Core exercises no legs. | ||
| stretching 13:00 [1] | |
| This was much needed, my legs are feeling stiff after Thursday and yesterday. | ||
Friday Mar 23 | ||
| running 33:11 [2]4.8 km (6:55 / km) +141m 6:02 / km | |
| ahr:143 max:168 | ||
| There is too much snow to run on the trails here, so I had to run on the roads some of the time. Crazy weather! | ||
| running warm up/down 20:00 [2]3.2 km (6:15 / km) +46m 5:50 / km | |
| ahr:121 | ||
| Running to the start and back from the finnish with Torino:-) | ||
| Orienteering tempo (night-O) 1:08:48 [4]*** 5.4 km (12:44 / km) +269m 10:12 / km | |
| ahr:168 max:186 spiked:10/14c shoes: VJ Integrators (red/black)#2 | ||
| Sometimes I just can't explain why I make such big mistakes.
okay, let me start from the beginning. The first 5 controls were really good, it felt like I was doing the orienteering automatically and I didn't have to "think" very much. Maybe this was good (?) because the time for those first few controls is also good (losing about 10-30" per control to Franziska Wolleb), but then a fatal mistake happened. At number 5, I planned my route to the next control, I also executed it well too, but realized about 2/3 the way there that I was running back to number 4!!! Ahhh. I turned around and made my way to number 6, but this cost me about 7 minutes, and it really frustrated me. This is exactly the type of mistake I typically make. They are not due to a lack of navigational skills but rather a lack of concentration. grr. Anyway, after that I was still able to run a few controls well, I made myself 'get over it' and keep going smoothly, this worked. But then we have a pit in middle green as a control location (at a night-o, grr) and even though I attacked it from a solid attack-point, I didn't hit it and wandered around in the green for a few minutes, went back out to my attack-point and tried again, this time I got it. Another 5 minutes down the drain. After that I lost my confidence and motivation, to the next control I was just slow. The one after that I didn't know where I came out on a trail, and rain up two rides each time too early before hitting the correct ride (stupid!) losing again another 2 minutes. So again a good start turned into a bad race :-( to make it worse, it ends up that I didn't copy the last control on my map and ended up not going there (naturally) so I am DQ-ed. oh well. Searching for a pit in the green is unfortunate, and not knowing your distance or angle of approach to a control is a night-O problematic, both of these types of time loss I can live with, but I just can't live with my mistake to number 6. Going half way back to number 4 is just unacceptable. I want to fix these types of mistakes, but I just don't know how! help.... | ||
| C • mistakes 2 | ||
Thursday Mar 22 | ||
| running 49:03 [2]7.9 km (6:13 / km) +210m 5:29 / km | |
| ahr:150 | ||
| Running in a white out! This is the first *real* winter run I have had this winter... blizzard like conditions and a few cm of snow under foot. For some of the run I was the first person on the trails and road, it was a nice feeling.
All my aches and pains are gone from the weekend, which is nice. | ||
| C • I can't believe you were runni... 4 | ||
| running warm up/down 47:34 [2]8.7 km (5:28 / km) | |
| ahr:150 shoes: Asics DSTrainers (white/blue) | ||
| Warm up, cool down and rest in between intervals. | ||
| running intervals 20:00 [5]5.3 km (3:46 / km) | |
| ahr:180 max:191 shoes: Asics DSTrainers (white/blue) | ||
| 10 x 2' with full recovery at 16 km/h on the treadmill. Ok well the truth is that the first one was at 15.5 km/h, I noticed it was too slow, so I moved up to 16 km/h, the last one I did at 16.5 km.
A year ago on March 8th I did the same workout, at that point the workout looked like this: "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." Not too shabby of an increase in one year... | ||
Wednesday Mar 21 | ||
| indoor bike (hometrainer) 31:09 [2] | |
| ahr:129 shoes: Nike Free | ||
| recovery ride | ||
| feet and ankle strength 17:23 [2] | |
| My pitiful downhill running ability shows that I should do more feet and ankle strength. | ||
| strength 25:19 [2] | |
| core strength | ||
| stretching 6:00 [1] | |
Tuesday Mar 20 | ||
| Orienteering 44:28 [2]3 km (14:49 / km) +374m 9:08 / km | |
| ahr:115 max:168 spiked:8/8c | ||
| I guess I am tired, because I just couldn't run today. The training would have been intervals uphill to the start of a downhill O training. 3 loops available, I did 1... then picked up some controls. My side hurt quiet a bit running downhill, I guess I kind of bruised the stabilizing muscles of my stomach/hips and steep downhill is just too much. I guess we have done enough orienteering in the last 6 days.... time to go home! | ||
| Note | |
| During my stay in the Tessin I ran 3358 meters of climb! It's a steep place. | ||
Monday Mar 19 | ||
| running 22:07 [1]3.4 km (6:30 / km) | |
| ahr:130 max:139 | ||
| Morning jog to see if my hip hurts too much to orienteer. It was a little painful, but not bad. Yahoo! | ||
| Orienteering 1:29:59 [3]***** 8.2 km (10:58 / km) +614m 7:59 / km | |
| ahr:155 max:178 spiked:17/19c | ||
| Map: Arceno, the location of the Long distance at JWOC '05
This was a siteseeing course, we ended up on top of all the look out cliffs possible. Really nice run, I felt good too. My hip is fine, just black and blue and tender to the touch. My heart rate didn't come up very high, I wasn't pushing, but I also had to read the map so much that I couldn't run particularly fast. On the other hand it was almost like a relaxing long jog... I don't think I have ever had that experiance while orienteering before. Kind of cool. | ||
Sunday Mar 18 | ||
| running warm up/down 50:00 [2]5 km (10:00 / km) +344m 7:26 / km | |
| The start of the regional O meet that we took part in was a good few km away with a bunch of climb. The junior I was coaching wanted that I went with her to the pre-start, so that meant I had to go to the start an hour before my own start. It didn't make sense that I would go back to the finnish, so I waited at the start. The problem was that there was do clothing transport, so I had to run back down and up a bit to stay warm before my race. | ||
| Orienteering race (Training) 1:03:11 [4]***** 5.5 km (11:29 / km) +432m 8:15 / km | |
| ahr:166 spiked:16/18c | ||
| Ugg, what a race! This place was really really steep. My watch recorded 432 meters climb up, and 610 meters climb down!
I had a good start, and was accurate and concentrated. I am certainly not the fastest through stony, rough, steep ground though. About half way through I slipped out on a steep side hill. Two big rocks (the size of a soccer ball) tumbled down on me, hitting me hard on my hip and back. I got somewhat caught under these two rocks and a fallen tree. Pretty scary, all scratched up and bruised. After that I was really shaken up, and my hip really hurt. I made my way down this hill and tried to gather my concentration again... I was ok for two controls, but then made a big route choice error and exicuted it badly, and then another 4' mistake. What was a pretty good race turned into a pretty bad one. In total I lost about 8' to mistakes. Too bad. | ||
| C • rocks 7 | ||
| running 22:22 [2]3.5 km (6:23 / km) | |
| ahr:132 max:145 | ||
| Cool down run in the evening with Fränä, my hip did well, good sign for more training tomorrow. | ||
Saturday Mar 17 | ||
| Orienteering 57:35 [2]6 km (9:36 / km) +221m 8:06 / km | |
| Setting controls (picking up too) for the next training session, this time with the juniors that we worked with in February. | ||
| Orienteering 55:57 [3]**** 5.8 km (9:39 / km) +321m 7:33 / km | |
| spiked:15/16c | ||
| There was also a training set up for us that we could do between the two trainings for the juniors. I made a huge mistake in the first loop, losing about 6 minutes. I guess it is hard to concentrate on training well when you are also responsible for 10 juniors. | ||
Friday Mar 16 | ||
| running warm up/down 30:00 [2]4 km (7:30 / km) +234m 5:48 / km | |
| Warm up UP to the start, cool down back down to the car. | ||
| Orienteering 1:08:34 [4]**** 4.2 km (16:20 / km) +518m 10:06 / km | |
| ahr:165 max:178 spiked:16/17c | ||
| Our next exercise in the course was to set up two training for the elite team. One was on the map Curzuh, and the other is 4 small sprint training in Bellinzona. I was in the group organizing the sprint trainings, therefor I could take part in the morning training on Curzuh. The terrain is very steep and really rough, plus the fallen leaves were really deep, so that you couldn't see the ground. This slowed me down a bit, especially when running down hill.
Technically it was a good training, I stayed concentrated, and had no mistakes to speak of. | ||
| Orienteering 30:00 [1]3 km (10:00 / km) | |
| Setting controls for the sprint training. | ||
| Orienteering race 11:06 [5]* 1.4 km (7:56 / km) | |
| spiked:10/11c | ||
| I could run one of the four sprint training full speed (since I didn't plan this one). I had trouble transitioning from city to park, and made a 30" mistake. It was also hard to concentrate after all the running around to orginize the other trainings.
Here is the course with Dani Hubmann route: http://www.danielhubmann.ch/dh/images/stories/news... | ||
| running 15:00 [2]2.5 km (6:00 / km) | |
| Running back and forth between the start of two of our sprint trainings and the van. Lots of running around checking control locations, etc. | ||
Thursday Mar 15 | ||
| Note | |
| I am now in the Tessin for the 2nd half of the Junior coaching course ( first half in early Feb.). The weather is great, warm +20°! The course goes until Sunday, and then Marc, Fränä, K81, Lukas and I are staying until Tuesday evening! | ||
| running warm up/down 20:00 [2]2.5 km (8:00 / km) | |
| After a few lectures, we were given the assignment to plan a warm- up. This weekend is also a "stuzt-punkt training lager" ( opptional training camp) for the elite team, so they were our "kids" we did the warm up with. With four goups, the warm up went for over 45 minutes, but we got to do a lot of different exercises. | ||
| C • Mmmm...lager. 4 | ||
| running drills and plyometrics 10:00 [2]1 km (10:00 / km) | |
| we also did a bunch of track drills in the warm up session. | ||
| running 1:11:37 [2]12 km (5:58 / km) +300m 5:18 / km | |
| After the warm up exercise we were given some time to train on our own before the course continued. From Tenero we ran/biked bike to the big damm (in a James Bond movie, don't know which one, it's the damm in this movie (trailer 3) at: http://andreas.rueedlinger.name/spispowk/de/index.... ), and back down. Ran together with Fränä, nice to enjoy the sun and warm weather. | ||
Wednesday Mar 14 | ||
| Note | |
| (rest day) | ||
| Frustrating rest day! My work schedule plus life stuff has been so much lately that unplanned rest days keep popping up. It's frustrating, but I know that the end of this hectic time is near and soon I can settle into a rythm again. | ||
Tuesday Mar 13 | ||
| running warm up/down 48:20 [2]9 km (5:22 / km) +154m 4:57 / km | |
| ahr:148 shoes: New Balance 825 | ||
| Warm up, cool down and time between intervals. | ||
| running intervals 13:23 [5]3.6 km (3:43 / km) | |
| ahr:181 max:190 shoes: New Balance 825 | ||
| 3 x 1200 meters with 3' rest between.
4.26,7 4.27,7 4.29,4 Since I still felt a little tired from the weekend, I decided to not to too much. I wanted to run them at a pretty fast pace, so I decided that 3 is enough for now. | ||
| C • fast 1 | ||
| running drills and plyometrics 15:00 [3]2 km (7:30 / km) | |
| shoes: New Balance 825 | ||
| Two rounds of drills with a few strides at the end | ||
Monday Mar 12 | ||
| running 43:57 [2]7.6 km (5:47 / km) +218m 5:03 / km | |
| ahr:146 max:165 | ||
| Everything is a little stiff, but I could run at a normal speed anyway. I was surprised! | ||
| stretching 5:00 [1] | |
| indoor bike (hometrainer) 42:20 [2] | |
| ahr:135 shoes: Nike Free | ||
| In the episode of Friends I was watching, Joey goes out to "Las Vegas" for a lead role in a movie and the scene where he is supposed to work is at Vasquez Rocks just outside of L.A. Marc and I did an O- training this January! So cool!! | ||
| feet and ankle strength 10:00 [1] | |
| strength 25:00 [3] | |
| stretching 5:00 [1] | |
Sunday Mar 11 | ||
| running 30:00 [2]3.5 km (8:34 / km) +250m 6:19 / km | |
| ahr:156 shoes: Asics 1110 | ||
| Running from Marc's parents house to the O training. | ||
| C • Tired 2 | ||
| Orienteering 1:32:02 [4]***** 10.5 km (8:46 / km) +331m 7:34 / km | |
| ahr:167 max:186 spiked:23/25c | ||
| Compass training on Le Serroue on a reduced map without trails. This was really tough, 10.5 km through the woods. Sometimes I had a really nice flow, other times I felt tired and a little hesitant, but all in all I am really happy with the training. Technically it went very well.
Good weekend of O training, I wish it was always like this. | ||
Saturday Mar 10 | ||
| running 45:00 [2]6.8 km (6:37 / km) +313m 5:23 / km | |
| ahr:145 | ||
| O training with the Swiss Junior team.
Running to the start of each mass start and between the rounds. | ||
| Orienteering intervals 49:24 [5]***** 5.5 km (8:59 / km) +181m 7:43 / km | |
| ahr:178 max:190 spiked:20/24c | ||
| 4 Mass start short courses at Bois du Devens. This was a head on head compition with 4 other runners, forked courses of very similar length. Each round counted in a ranking for the next round. I started in the second block, slipped down to the fourth after the first round, jumped up to the third after that, and stayed there for the last round.
This type training is exactly what I need, fast orienteering, forcing me to practice what I want to be able to do in a race, but giving me the chance to learn from the mistakes that are made without a let down from a personal standpoint. I made a mistakes in all of the rounds except the 2nd one, but am certain it was super for me to push myself hard and see what happens at that speed. I am happy to be able to train orienteering at a high speed. The map had no trails making it especially challenging! Great training put together by the coaches of the Junior team!! Glad to be able to participate. | ||
| C • That sounds like a really fun ... 3 | ||
| running 45:00 [2]7 km (6:26 / km) +100m 6:00 / km | |
| ahr:140 | ||
| Evening jog wit Fränä at La Vue des Alpes. Nice sunset! | ||
Friday Mar 9 | ||
| aquajogging 42:00 [2] | |
| Got up at 5.30am (ugg) and only to find the door for the pool malfunctioning and not being able to get in for 20 minutes. Luckily we got in, but it seems I was distracting to Marc (check his log). | ||
| running 57:48 [2]10.5 km (5:30 / km) +266m 4:53 / km | |
| ahr:138 max:160 | ||
| Running after a really long day, my legs were dead tired and I am sick of feeling stress out. I'm glad its again the weekend and that I have survived another week. | ||
| C • Stressed 2 | ||
Thursday Mar 8 | ||
| Orienteering warm up/down 1:06:06 [2]5.7 km (11:36 / km) +210m 9:48 / km | |
| spiked:10/10c | ||
| Up at my dad's house in Beatenberg, just below where he lives is a super map (gluten waldegg)! Marc put together an interval training for me. This time is the warm up and setting the controls, which I did from a different direction than for the interval, everything was super thought through. Thanks Marc!
I find setting controls also a really good technical training. I am glad that I got to do both look at the detail in the terrain and also run fast through the controls. | ||
| Orienteering intervals 28:25 [4]***** 3.1 km (9:10 / km) +197m 6:57 / km | |
| spiked:15/16c | ||
| Each interval had about 5 controls, and there were 4 intervals. Times were:
6.19 8.42 6.24 7.00 I didn't end up setting all the controls because it was taking too long, so that meant I had to slow down in the control circle on one interval. Otherwise I spike everything. It was so much fun! | ||
| C • Cool 2 | ||
| indoor bike (hometrainer) warm up/down 23:03 [1] | |
| ahr:128 | ||
| warm up for strength. | ||
| strength 42:33 [3] | |
| The normal stuff, lots of core! | ||
Wednesday Mar 7 | ||
| running 44:13 [3]7.9 km (5:36 / km) +219m 4:55 / km | |
| ahr:161 max:177 shoes: Mizuno | ||
| I think I do most of my runs a little to slow (or actually Marc told me that I do my runs too slow sometimes), so today I tried to stay at about 5:10 min/km when it was flat. This makes my heart rate on average about 5-7 bpm higher than a normal run for me, but it's probably closer to an intensity that brings me more.
| ||
| C • so, how does one determine 7 | ||
| indoor bike (hometrainer) 44:46 [1] | |
| ahr:125 max:143 shoes: Nike Free | ||
| Quick ride before heading off to dinner... | ||
Tuesday Mar 6 | ||
| hiking 50:00 [1]4 km (12:30 / km) +350m 8:42 / km | |
| ahr:115 shoes: Saucony Tangent | ||
| Hiking with my dad in Beatenberg for 2 hours. It was nice to get out after a morning of moving boxes and such. Beatenberg is a great place for outdoor activities. I think Marc and I will do a "training camp" up there sometime for a weekend, now that my dad has such a great place for us to stay at :-) | ||
| running 25:00 [2]3.5 km (7:09 / km) +120m 6:06 / km | |
| ahr:150 max:176 shoes: Saucony Tangent | ||
| Running an extra loop while my dad hiked a short cut. My way got up so high, that I ended up in snow up to my knees for a few minutes. hehe, first time I have been in snow since the beginning of December.. sad actually. | ||
| feet and ankle strength 10:00 [1] | |
| Did some feet exercises when we got home from Beatenberg. | ||
Monday Mar 5 | ||
| Note | |
| (rest day) | ||
| Unplanned. Slight fever, strong headache. | ||
Sunday Mar 4 | ||
| running 49:40 [2]7.7 km (6:27 / km) +257m 5:32 / km | |
| ahr:141 max:167 | ||
| Running with my dad and Marc in Magglingen. After 7 days of rain, it was so nice to be in the sun again. My father still has some AZ heat running through his veins and wore shorts and a T-shirt.... it's not that warm yet, but a really nice "spring" day. | ||
| C • If it's over 50 F it's shorts ... 3 | ||
Saturday Mar 3 | ||
| running 25:09 [1]4 km (6:17 / km) +118m 5:29 / km | |
| ahr:136 max:160 | ||
| Morning jog while half asleep. | ||
| running warm up/down 1:08:48 [2]12 km (5:44 / km) | |
| ahr:150 shoes: Asics DSTrainer | ||
| Warm up and cool down for the race. | ||
| running race 35:50 [5]8 km (4:29 / km) vdot: 44.9 | |
| ahr:187 max:190 shoes: VJ Integrators (red/black)#2 | ||
| Swiss Cross Country champs.
1km loop 8 times... the first two loops were mega fast and I felt at my limit very quickly. The group spread out after 1 km, and I basically couldn't gain any places after that (but didn't loose any either!). I didn't feel great, mostly because you loose so much power running in deep mud. But I also had slight stomach cramps. Ended up 12th in my categorie. Anita Weyermann won in 31:17 2nd Simone Niggli 31:46 5th Lea Müller 32:36 6th Seline Stalder 32;50 8th Franziska Wolleb 33:48 9th Angela Wild 33:49 (4th in the U23) Ines Brodmann 35:11 (6th U23) Rahel Freiderich 36:17 (8th U23) Sara Lüscher 36:54 15th Noemi Cerny 37:47 | ||
| C • Nice! 9 | ||
| Note | |
| At last year's Swiss Cross Champs in similar conditions ( deep mudy surface to run on) I lost 5 min 20 sec to Simone, this year I lost 4 min 4 sec. hurray! | ||
Friday Mar 2 | ||
| running 55:43 [2]8.9 km (6:16 / km) +264m 5:27 / km | |
| shoes: Asics 1110 | ||
| A super lovely night for a run... i could turn off the head lamp a bunch and just run in the dark. It was so nice. I also felt really fresh. I guess the long nap today and an easy training week was really good for me. Looking forward to the Swiss Cross Country Champs tomorrow. We have 8km on a 1km loop in a field after about 100 other people have already run their race on the same loop. It's been raining none stop for about a week, the track is going to be a sloppy mess! | ||
| running drills and plyometrics 10:00 [3]1.2 km (8:20 / km) | |
| 2 x (6 drills with about 100 meter stride after every drill) | ||
| strength 10:00 [2] | |
| core stuff. | ||
| stretching 10:00 [1] | |
