Training Archive: szurcherIn the 31 days ending 2007-07-31:
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| 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 | S | M | T | |||||||||||||||||||||||||||||||||||||||||||
Tuesday Jul 31 | ||
| running 40:50 [2]6.2 km (6:35 / km) +155m 5:51 / km | |
| ahr:147 max:169 shoes: New Balance 825 | ||
| I took a day off yesterday because I had a horrible head-ache + jaw pain due to a huge knot in my shoulder. I was pretty miserable all day. I have had it for three days now, and it's getting annoying.
My run today was tough, I felt like I was at altitude or it was 40°C (neither of which was the case), I don't understand why I felt so tired and light headed:-( I am getting a massage this afternoon, hopefully this will help my neck problem, and otherwise I hope it helps me feel a little more recovered. Did the World cup races take this much out of me?? Today should be the end of a 4 day recovery period after these races. Was it enough? | ||
| C • Was it enough? Maybe... 3 | ||
| running warm up/down 11:42 [1]1.9 km (6:09 / km) +63m 5:17 / km | |
| ahr:143 max:171 | ||
| Warming up with Marc for our strength workout. | ||
| strength 38:11 [3] | |
| A good section. Felt stronger on the leg exercises. Feeling better this evening. Maybe part of my fatigue at lunch was due to the fact that I am alone in the office trying to write a smart discussion for the paper I am hoping to publish in the International Journal of Sports Medicine. Nothing smart was coming out of me. Blahh. | ||
Monday Jul 30 | ||
| Note | |
| I'm in this video! How cool:-)
http://www.veoh.com/videos/v557462KdzMsJZW?c=wootv... | ||
| C • cool 2 | ||
Sunday Jul 29 | ||
| running 54:38 [2]8.5 km (6:26 / km) +254m 5:36 / km | |
| ahr:143 max:167 shoes: Brooks radius | ||
| Recovery run. No matter where I go it's always raining!!! It was raining in Sweden, and nice here in Switzerland. Now i am home again, and it's raining here. grrr. | ||
| C • raining 7 | ||
| strength 30:00 [2] | |
| The usual stuff. | ||
Friday Jul 27 | ||
| Note | |
| :-) | ||
| C • Excellent, she's smiling!! Wo... 2 | ||
| running 31:20 [1]5.3 km (5:55 / km) +33m 5:44 / km | |
| ahr:135 shoes: Asics 1110 | ||
| Went jogging to see if it would make my hamstring feel better. It didn't :-( | ||
| stretching 10:00 [1] | |
| It was good to do this.
Party time! | ||
Thursday Jul 26 | ||
| running warm up/down 35:35 [2]4.5 km (7:54 / km) +39m 7:35 / km | |
| shoes: VJ Integrators (red/black)#2 | ||
| Warm-up on the long way to the start of Day 4. | ||
| Orienteering race 1:13:05 [5]**** 9.2 km (7:57 / km) +143m 7:22 / km | |
| ahr:172 max:188 spiked:16/20c shoes: VJ Integrators (red/black)#2 | ||
| Day 4- Long Distance WRE
A much better race than the last two days (thanks goodness!). Lost some time in the beginning trying to get used to the 2.5 meter contour interval in very continental terrain for Sweden. When I see a map that looks like this, I except to see the relief in the terrain. I ran right over a hill without realizing it (!) on the way to the first control. After adjusting to the map and terrain and getting my speed up, the race went well. Nice to end on a high note. Decided not to run Day 5, since I have had a lot of pain in my hamstring since Monday, and feel like it's time to recover for WOC. | ||
| C • ooh- take care of the hammy. ... 3 | ||
Wednesday Jul 25 | ||
| running 29:39 [2]4.5 km (6:35 / km) +132m 5:45 / km | |
| shoes: Asics 1110 | ||
| A morning jog with Sime, Lea, Dani, Noëmi, and Marc. Really wet trail, so we all just started jumping into all the puddles. It was fun. | ||
| Orienteering 33:38 | |
| ahr:137 shoes: VJ Integrators (red/black)#2 | ||
| Warm-up for the Sprint race on a warm-up map. | ||
| Orienteering race 18:53 [5]*** 2.9 km (6:31 / km) +80m 5:43 / km | |
| ahr:186 max:195 spiked:12/14c shoes: VJ Integrators (red/black)#2 | ||
| Sprint B-final race.
I made a route choice error to 4, losing about 45 seconds, and then missed the control by about 30 seconds. Uggg. The rest of the race was ok, except I thought some "light" green was dark green, and made another route choice error. Ugg again. It's frustrating that the drafting for sprint maps is not always the same. When running at that speed, it is hard to compare the shades of green on the map to find out what is passable and not, and I feel like in a sprint you are always running with a sense of guilt, like you could do something wrong at any moment, so I run "carefully" instead of just going through stuff and risking it. I didn't realize I lost so much time during the race when I got into the finnish, so I was pretty dissapointed when I saw the results. I can do better than that! | ||
Tuesday Jul 24 | ||
| running warm up/down 30:56 [2]4.5 km (6:52 / km) | |
| shoes: VJ Integrators (red/black)#2 | ||
| Warm up for the B-Final Middle distance. | ||
| Orienteering race 55:31 [5]***** 4.6 km (12:04 / km) +111m 10:46 / km | |
| ahr:173 max:191 spiked:10/14c shoes: VJ Integrators (red/black)#2 | ||
| Middle distance race (B-final)
I had trouble getting myself nervous enough for this race. I knew this could be dangerous, but I had a good start to the race anyway. I caught Tania Robinson (started 1 min ahead of me) at the 2nd control, she ended up 2nd overall at the end... we had a long leg to the 4th control, and instead of sticking to her a bit and planning the leg while running, I stopped to plan the leg myself and lost sight of her. I misinterpreted a small linear marsh for a big marsh later and looked for the control on the wrong ridge of hills. Once I figured that out, I still couldn't find the control right away and my confidence was out the window. I actually had to bail out to the trail and to the first-aid marked on the map. I haven't had to bail out to something to find a control in a long time :-( I lost 9 minutes there. The next control was only 120 meters away, and I couldn't find it for 4'30", I even had to go back to 4 to find 5. How depressing. I totally lost my confidence. In total, I lost 19 minutes. Oh man, that sucks. | ||
Monday Jul 23 | ||
| running 15:00 [3]2.5 km (6:00 / km) | |
| ahr:138 | ||
| Warm up and cool down for the Long distance World cup race. | ||
| Orienteering race 2:07:25 [5]***** 13.8 km (9:14 / km) +329m 8:15 / km | |
| ahr:175 max:196 spiked:16/20c shoes: VJ Integrators (red/black)#2 | ||
| Mass start long distance.
I was pretty nervous before starting, but once I got going it was fine. My first goal of the race was to orienteer to the first control on my own, to make sure I ended up in the correct group. I managed that fine, and was with a group for most of the loop. About 800 meters before heading in to the arena area I was suddenly alone. I managed to make a 1 minute mistake on my own, before heading through to the map exchange. Since I was alone, I thought I was doing really badly and felt a little discouraged heading on to the next loop. At that point in the race I was 36th! I guess I judged that wrong. I took an awful route to the 1st control on the 2nd loop and lost about 2 minutes. Still feeling pretty down, since I was all alone and thinking I was doing badly, I was pretty slow to the next control. At that point, Franziska Wolleb (Swiss team, and in Ok Tyr with me) caught me, that's when I realized I wasn't doing that badly. Kilian Imhof, the Swiss women's coach told me I was in 40th after the 2nd round, which made me pretty excited, but I also knew it would be hard to keep that placement for the last long loop (about 7km). On the last loop, I made a large route choice error, because I was alone and afraid to go straight on the long leg. I went around on a trail and it ended up being about 4 minutes slower. Shit! At that point a train from behind caught me and I attached myself to them, being that I was starting to get pretty darn tired. This train made a mistake, hitting right on the middle of an out-of-bounds area, instead of going around. This also cost about 3 minutes. On the last loop I lost 13 places.... too bad! On the other hand, I was still really happy with 53rd place out of 67 starters, considering the field is pretty darn tough. | ||
Sunday Jul 22 | ||
| Event: O-Ringen | ||
| Orienteering 54:21 [2]6 km (9:04 / km) +168m 7:57 / km | |
| shoes: VJ Twisters | ||
| Model Event for the World Cup. The nicest terrain I saw all week. | ||
Saturday Jul 21 | ||
| Orienteering 55:04 [2]5 km (11:01 / km) +66m 10:20 / km | |
| ahr:142 max:171 shoes: VJ Twisters | ||
| World cup relavent terrain near Linköping. I was hoping that this terrain isn't too relavent... it ends up that it was though.
Arrived in Sweden yesterday. It ends up taking two days off helped my heal a lot. That's good. | ||
| running warm up/down 17:00 [2]2.5 km (6:48 / km) +86m 5:48 / km | |
| shoes: Asics 1110 | ||
| Jogging with a group of Swiss runners before doing some strength exercises. | ||
| strength 17:36 [2] | |
| Marc lead a strength workout for us. :-) | ||
| stretching 10:00 [1] | |
Thursday Jul 19 | ||
| Note | |
| (rest day) | ||
| I am taking today and tomorrow off as preparation for the World cup races in Sweden next week, but also because I have had a pain in my heel that has progressively gotten worse. Taking care of it seems like a good idea. I have been to the physio and with a little body-wave it has already helped. Of course it is on the same foot as my ankle injury and I felt it for the first time after I had taped a little too tight. Go figure. | ||
Wednesday Jul 18 | ||
| running 32:50 [1]5.4 km (6:05 / km) +120m 5:28 / km | |
| ahr:133 max:162 | ||
| Recovery run. | ||
Tuesday Jul 17 | ||
| running 1:07:00 | |
| ahr:154 shoes: New Balance 825 | ||
| Warm up (intensity 2): 24 min
Rest between intervals while looking at route choices on maps of the long and sprint for WOC (intensity 1): 27 min Cool down (intensity 2): 16 min | ||
| running intervals 19:06 [5]5.6 km (3:25 / km) | |
| ahr:180 max:189 shoes: New Balance 825 | ||
| Intervals on the track.
(800m, 400m, 200m) x 4 rest was 3' after 800m, 1'30" after the 400m, and 3' between sets. My goal was to run the 800m in less than 3'10", the 400m in less than 85", and the 200m in less than 40". The shorter the distance the fast I wanted to be running. Worked out really well and I felt great, one of my best interval workouts to the year. Times were: (3.02, 82, 37) (2.58, 81, 37) (2.53, 81, 37) (2.55, 82, 38) heart rate got progressively higher for each set, but I felt good and could push the whole way. | ||
| C • I agree... 1 | ||
| running drills and plyometrics 6:00 [3]1 km (6:00 / km) | |
| Did the usual track drills after the warm up, before the intervals. | ||
Monday Jul 16 | ||
| running 35:07 [1]6 km (5:51 / km) +133m 5:16 / km | |
| ahr:140 | ||
| Recovery run around the "block" here at home. | ||
| strength 55:00 [2] | |
| A good strength workout, lots of core, lots of leg exercises. Feeling great! | ||
| feet and ankle strength 10:00 [1] | |
Sunday Jul 15 | ||
| running long 1:32:13 | |
| ahr:162 max:181 shoes: Asics 1110 | ||
| A good-bye run around the Silvaplana lake to the Sils-er peninsula. You could call this peninsula the "Point Lobos" of the Engadin. Really beautiful.
On my way home I did some intervals. 3 x (10 x 15" fast / 15" easy). This is really tough, these intervals are lactic acid makers. After finishing the intervals, I still have about 3.5km until I was home. I felt beat, my heart rate stayed pretty high and my legs were cramping a bit. Certainly a tough workout. I ended up loosing 2kg of water during this run (!), no wonder my heart rate was high at the end. This was a great way to finish our mini-vacation here in Silvaplana. I am going home good and dead! | ||
| C • High HR 5 | ||
Saturday Jul 14 | ||
| Note | |
| I have pictures up of my trip to Finland/Norway for the world cup and from the Engadin up here: http://my.opera.com/sandrazurcher/albums/
| ||
| C • Neat photos, Sandra! 2 | ||
| Mt. Biking 1:02:53 [1]+150m | |
| ahr:121 max:159 | ||
| Biking to the O map and back. Beautiful, warm (!) day. Feels like the first real day of summer. Summer here has been cold, and rainy. Nice to feel some heat:-) | ||
| Orienteering 1:16:36 [3]**** 6.5 km (11:47 / km) +300m 9:34 / km | |
| ahr:148 max:173 spiked:16/18c | ||
| An O training near St. Moritz in god da staz. Those of you (2003 WOC team) who ran at the national A-meet just before WOC might remember the woods. Anyway, it was a pretty lame outing for me. I was insecure in the tall grass because of my ankles, but that was more because I was tired from yesterday and from the altitude, than actual problems with my ankle. My ankle is fine. I guess when I am tired, I have a harder time pushing through rough running terrain. I was being WAY too careful, but I didn't have enough energy to jump through the terrain, like you would need to.
These woods will be great training for Trondheim, deep tough running, steep and some swamps, probably not enough swamps or tricky detail, but close. | ||
Friday Jul 13 | ||
| running 2:13:52 | |
| ahr:138 max:165 shoes: Saucony aura LX | ||
| "Morning run" starting at 9am. What a life :-) slept in, and then lazily got up for a morning run up to Lej da Tscheppa. This was a real mountain run, I haven't been up this high in the mountains in a long time (2616 meter). I have also never done such a big outing before breakfast and I totally bonked. I thought I was really slow on the way up, but I only lost 20 minutes to Marc, I lost much more on the way down. He's such an animal! Came home, ate some yummy bread again and fell into bed for an hour. What a day so far! | ||
| C • eating on a run 3 | ||
| strength 43:17 [2] | |
| About time that I do this more regularly again. | ||
| stretching 5:00 [1] | |
Thursday Jul 12 | ||
| running 35:50 [2]5.7 km (6:17 / km) +117m 5:42 / km | |
| ahr:136 max:164 | ||
| Morning jog to go to the bakery. Ran to the other side of the lake, then up a small path to the waterfall and a loop down to Surlej to the bakery. Then I ran home with a loaf of bread, three mütschli, and two croissants. yummy :-) | ||
| running 1:22:58 [3]11.5 km (7:13 / km) +469m 6:00 / km | |
| ahr:143 max:175 shoes: Saucony aura LX | ||
| A very lovely afternoon run on the god surlej map up to lej dais chöds. The Engadin is such amazing place. Crystal blue/turquoise water in the lakes, long green grass in the woods, with small lush swamps, and big boulders. It's fairytale like.
On another note, I have over 250 hours of training in mid July. 500 hours for the year, maybe a goal?!?! We'll see. | ||
| C • Weird 4 | ||
| stretching 12:00 [1] | |
| I needed this! It felt good :-) | ||
Wednesday Jul 11 | ||
| running warm up/down 34:55 [2]6 km (5:49 / km) +157m 5:09 / km | |
| ahr:138 shoes: Saucony Tangent | ||
| Warm up 16', break between interval sets 5', and cool down 13'. Feel totally healthy again, but have some aches and pains from running. | ||
| running intervals 30:00 | |
| ahr:165 max:181 shoes: Saucony Tangent | ||
| 2 sets of 10 x 45" hard with 45" jogging. This felt like a good way to get back into doing intervals. I felt good the whole time, but I think it helps get those fast muscle fibers in gear. | ||
| running 21:27 [2]3.5 km (6:08 / km) +33m 5:51 / km | |
| ahr:132 max:152 shoes: Asics 1110 | ||
| Marc and I are in the Engadin for a 4 day mini vacation. When we arrived at 21.30 we decided a little jog, after 5 hours on the train would be nice. Felt funning to go go running so late though.
I am SOOOOOOOO happy to be here, I haven't been in Silvaplana in a really long time. It so beautiful, you could run for hours and hours up here. | ||
Tuesday Jul 10 | ||
| running 50:12 [2]8 km (6:16 / km) +210m 5:33 / km | |
| ahr:137 max:163 shoes: Saucony Tangent | ||
| Running after a long hectic day at work. Everything went well at work though and this is the first day that I feel totally healthy again. Found some raspberries along the way. yummy. | ||
| strength 5:00 [1] | |
| stomach exercises. | ||
Monday Jul 9 | ||
| Event: 5 Jours de France 2007 | ||
| running 40:00 [1]6 km (6:40 / km) +140m 5:58 / km | |
| ahr:132 max:157 | ||
| A recovery run, still feeling a little sick though. :-( | ||
| feet and ankle strength 15:00 [1] | |
| Note | |
| weather in Switzerland sucks right now too! | ||
Sunday Jul 8 | ||
| running warm up/down 44:00 [2]7 km (6:17 / km) | |
| ahr:146 shoes: VJ Integrators (red/black)#2 | ||
| Warm up and cool down for the middle distance race. | ||
| Orienteering race 46:03 [5]5.1 km (9:02 / km) +155m 7:50 / km | |
| ahr:179 shoes: VJ Integrators (red/black)#2 | ||
| Swiss Middle Distance WOC Selection race
I guess I was all puckered out after yesterday's races. I felt very tired before the race, and decided to not push during the race. In the beginning i was a little too slow, but running through green on a compass has never been one of my strengths. After that, in the very interesting negative terrain I had a blast and my tempo also got faster and faster, the more confident I felt technically. My time was disappointing in comparison to the other women. Sime won in 31' and the slowest time in the Swiss team was 38' high. I loose 8 minutes... that's too much. Maybe mostly physical (?)but maybe also my middle distance technique is not that solid?!? | ||
Saturday Jul 7 | ||
| running tempo 25:00 [2]4 km (6:15 / km) +83m 5:40 / km | |
| ahr:140 shoes: VJ Integrators (red/black)#2 | ||
| Warm up and cool down for the first sprint of the day. It feels like someone is sitting on my chest, I guess my cold isn't completely gone... | ||
| Orienteering 24:08 [5]2.5 km (9:39 / km) +157m 7:21 / km | |
| ahr:185 shoes: VJ Integrators (red/black)#2 | ||
| Swiss WOC Sprint Selection race #1
Burgwald, Spiez We don't do a lot of woods sprints in Switzerland, and this was a particularly special sprint. Two HUGE hills, with cliffs and interesting rock formations, plus a part in town. I didn't feel great physically (at all really) but had a solid technical run. Maybe too much hesitation. It had felt like I haven't orienteered in a long time, which is kind of true too. Sime won in 17'40", but most of the girls had 20'-21'. My time is a little too slow, but given my cold, I was not unhappy. | ||
| running warm up/down 40:00 [2]6.5 km (6:09 / km) | |
| ahr:140 | ||
| Warming up for a long time, since my legs were already stiff from this morning. Cooling down with Sime and Cone (her sister) comparing splits. Cone and I had 6 splits exactly the same, wierd huh! | ||
| Orienteering race 17:18 [5]2.5 km (6:55 / km) +40m 6:24 / km | |
| ahr:187 max:191 | ||
| Swiss Selection Sprint race #2
Thun My goal was to focus on the orienteering, running cleaning and making good route choices. I figured i would loose time physically anyway, might as well be technically clean. I managed this really well and am very happy with my race. Granted I loose 3'40" to Sime, but only 2'18" to 2nd place. It was a fun race in a medieval European town a beautiful fairytale like castle. Marc got 3rd! wahoo! Biofarm cup is looking good for him! | ||
| C • Hey hon-- nice job setting a r... 5 | ||
Friday Jul 6 | ||
| Note | |
| I am about to go running :-) wahoo :-) | ||
| C • Excellent!! Glad to hear you'... 2 | ||
| running 43:18 [2]6.8 km (6:22 / km) +157m 5:43 / km | |
| ahr:144 max:168 | ||
| Finally feeling better, maybe could have gone on a run yesterday already, but decided to be extra careful. I will run the rest of the Swiss WOC selection races, two sprints tomorrow and a middle on Sunday. I was supposed to run the long yesterday, but that wouldn't have been a good idea. I am going to be extra careful the next 8 weeks not to get sick again. I can't afford (training wise) another illness like this one. | ||
Tuesday Jul 3 | ||
| Note | |
| (sick) | ||
| Still pretty sick, what a bummer. Running the long distance at the Swiss WOC qualification races on Thursday is looking like a fantasy. grr.
| ||
Sunday Jul 1 | ||
| Note | |
| (sick) (rest day) | ||
| So, unfortunately I didn't get better by sleeping a lot last night and had to opt out on the race today. | ||
| Note | |
| I won a split on Saturday. Unbelievable. | ||
| C • nah 5 | ||