Training Archive: szurcherIn the 31 days ending 2007-10-31:
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| 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 | W | ||||||||||||||||||||||||
Wednesday Oct 31 | ||
| Note | |
| (sick) | ||
| I am going nuts, I have been sick since Monday and stuck at home. Ugg. I wanted to start running a little again this week but instead I'm stuck in bed totally bored out of my mind. I'm starting to feel better now, but it will still be a few days until I can start to run again. | ||
| C • I thought you just got over ... 3 | ||
Sunday Oct 28 | ||
| hiking 2:00:00 [1]6 km (20:00 / km) +900m 11:26 / km | |
| shoes: Salomon Trail | ||
| Hiking with my mom in the Diemtigtal to the top of the Wiriehorn. Very nice chilly Autumn day with warm sunshine and lots of chatting. Nice to be out in the mountains. | ||
| C • Hi! 3 | ||
Thursday Oct 25 | ||
| Note | |
| Why can't a bicycle stand up?
--Because it's too tired! :->= | ||
| C • Two tired? 11 | ||
| C • Oh that's good :-) 3 | ||
Wednesday Oct 24 | ||
| Note | |
| If seagulls fly over the sea, what flies over the bay???
-- Bagels :-) hehehe | ||
| C • punny 2 | ||
Monday Oct 22 | ||
| Note | |
| Joke of the day:
Why do Swiss cows have bells? --- because their horns don't work ;-) | ||
| C • I laughed, but... 3 | ||
Sunday Oct 21 | ||
| Event: 7. National Race / Wiler OL | ||
Wednesday Oct 17 | ||
| Note | |
| it's time for a training break...
I haven't been able to train well for a while now anyway, so it's time I get rid of all my aches and pains (plus illnesses, I have a cold again!) and then get back on track afterwards. | ||
| C • Will you add the random not... 4 | ||
Tuesday Oct 16 | ||
| Note | |
| (rest day) | ||
| totally wiped out. unexplainable | ||
Monday Oct 15 | ||
| Note | |
| Pictures from WOC are here: http://my.opera.com/sandrazurcher/albums/ | ||
| Note | |
| A report plus maps from the WOC training camp in the Czech Republic: http://my.opera.com/sandrazurcher | ||
| C • Thanks so much for posting ... 8 | ||
| running 45:46 [2]8.8 km (5:12 / km) +210m 4:39 / km | |
| Running with Luzia from work. Nice to jog along and chat. | ||
| strength 20:00 [3] | |
| Did my PT exercises and some core. Had to hurry off though, since I was meeting Torino for dinner in Biel. I had a yummy pumpkin soup and a big salad. oh yeah!! | ||
Sunday Oct 14 | ||
| running 1:10:28 [2]10 km (7:03 / km) +359m 5:58 / km | |
| shoes: Saucony aura LX | ||
| Got home today around 8:30am after traveling from Wien to Zürich on the night train. I slept really badly, woke up every time the train stopped and had a hard time falling asleep. Slept better from Zürich to Biel sitting and leaning against the window than in the sleeping car in a bed. Felt really jet-lag when I got home. So I went back to bed and slept for 3 hours.
When Marc got home we decided to take advantage of the beautiful day it was and went running in the Jura Mountains. I ran to the top of Le Chasseral again. It was great! I went really slowly and felt fine. I don't know why I have been so dead when trying to run fast the last few days of the training camp. | ||
| Note | |
| I wrote something about WOC on my blog: http://my.opera.com/sandrazurcher
I am trying to catch up a bit, I will put maps up from the training camp in Czech tomorrow I hope! | ||
Saturday Oct 13 | ||
| running warm up/down 24:50 [2]3.8 km (6:32 / km) +198m 5:11 / km | |
| ahr:139 | ||
| Warm up for the Czech Meeting middle distance race. | ||
| Orienteering race 59:03 [5]**** 5 km (11:49 / km) +414m 8:21 / km | |
| ahr:168 max:186 spiked:16/17c shoes: VJ Integrators (red/black)#2 | ||
| I am pretty disappointed with this race. Basically I didn't do have anything in me. The terrain was pretty rocky under foot and relatively steep. I just couldn't run very fast, feeling like I had no energy in my legs to be quick over the broken ground or to support my legs running downhill. My average heart rate is low for a race, and so is the max. I think I am just tired from the training camp and being sick last week.
I made one 2 minute mistake on the 2nd control, trying to find a white patch in the light green (everything looked the same in that area, I ended up too low, which was strange, since i came in from a solid attackpoint). After that mistake, I didn't "search" for any controls, but I also didn't have any flow. I think I lost the most time on the long downhill leg. We had to go 200 meters downhill through rocky green terrain. I need to work on this. Simone had 42 minutes, so I guess that shows it was pretty slow race. I haven't seen results yet. | ||
Friday Oct 12 | ||
| running warm up/down 25:00 [2]4 km (6:15 / km) +62m 5:48 / km | |
| ahr:133 | ||
| Warming up for the relay mass start, plus jogging between the two legs I had to run. | ||
| Orienteering race 30:52 [4]3.6 km (8:34 / km) +158m 7:02 / km | |
| ahr:178 | ||
| Relay training with the Swiss Team.
The training went like this, we were broken into teams of 3, 1 woman and 2 men. We all started on the mass start (all men and women). The order that we came in (and time loss) determine the chase start for the sprint relay. We were allowed to decide the order in which we ran the sprint relay. My teammates were Dani Hubmann and David Schneider. I didn't run great and in the end effect lost 5 minutes to the other girls. I really suck at running downhill. Plus I need to learn how to trust myself, I would have been at the first control before everyone, but I thought that I couldn't be correct if NO ONE is going to the control. I should know better. Oh well. It wasn't my day. Dani and David were also not the first in the finish, so we started our sprint relay in 6th position (the was also last place). David and Dani did well on their sprints and caught up a bunch. I went out in 2nd, but with a bunch of men chasing me down. I ended up not coming in last, although it took me putting my elbow in Baptiste's way and David also stepped in his way for me to get the the finish SI before him. Close race! :-) | ||
| Orienteering race 11:32 [5]1.9 km (6:04 / km) +61m 5:14 / km | |
| ahr:185 | ||
| Sprint race. I made some mistakes, could have been faster... :-( since Wednesday I have been pretty bad technically.
Out of the women I wasn't too bad. Lost only about 15 seconds to Simone but she also had some problems... | ||
| C • Camp 9 | ||
| Orienteering 15:00 [2]1.5 km (10:00 / km) | |
| Picking up controls. | ||
Thursday Oct 11 | ||
| Orienteering 1:18:34 [2]6.8 km (11:33 / km) +509m 8:24 / km | |
| ahr:152 max:179 | ||
| Partner training to test route choices on a very steep map. I had problems concentrating and felt tired on the hills. Running fast on Tuesday afternoon and than the long distance on Wednesday, plus all the driving has really made me tired. I guess being sick last week also hasn't made me very resilient the the increase in training volume and intensity. I am taking this afternoon off. Tomorrow we are doing a relay training with the Swiss team and then a race on Saturday morning. Man, that's a lot of fast training! | ||
| strength 25:00 [1] | |
| hip plus core exercises. | ||
| stretching 10:00 [0] | |
Wednesday Oct 10 | ||
| running warm up/down 25:00 [2]4.7 km (5:19 / km) +60m 5:00 / km | |
| Warm up and cool down for the Long distance route choice training at full speed with the Swiss National team. | ||
| Orienteering 1:19:55 [5]*** 8.8 km (9:05 / km) +541m 6:57 / km | |
| ahr:185 max:195 spiked:10/11c shoes: VJ Integrators (red/black)#2 | ||
| Long distance route choice training on Baduruv prusmyk. We drove 2.5 hours to get here because it should be very relevant to the long distance final next year. Karin and I got to go with the Swiss team, which was great. This training was done as a competition, with start times, warming up and everything. We only had 11 controls for 9km, so there were 3 long route choice legs, each about 1.5km each. I will post the maps when I get home.
The training went very well for me. I could push physically the whole way, and I am also happy with my route choices. I basically took the same ones as most of the others except the last long leg. But my route was considered good by Tom B. and the time wasn't bad either, so I am satisfied. Simone had 65' (I only lost 14' for 9km!!) Ines Brodmann 73'+ Sara Lüscher 74'+ Rahel Friedrich 74'+ I feel like I am always getting closer to the level of the Swiss B-team. I am not sure where I loose more, physically or technically. I will compare splits and routes with Rahel tonight. | ||
Tuesday Oct 9 | ||
| Note | |
| Arrived in Zlaté Hory late last night after 24 hours of traveling from Zürich to Wien, then driving from Wien.
We are here for the 1st official WOC training camp. There are many nations here including Sweden, Switzerland, Norway, Finland, Italy, Irland, Estonia, Latvia, Denmark, and Japan. | ||
| C • Jealous! 6 | ||
| running 9:08 [3]1.5 km (6:05 / km) +51m 5:12 / km | |
| shoes: VJ Twisters | ||
| Warming up for the first training. | ||
| Orienteering 46:29 [2]**** 4.5 km (10:20 / km) +219m 8:18 / km | |
| spiked:15/16c shoes: VJ Twisters | ||
| Training on Cerna Voda a middle distance relevant terrain.
I took this training as an introductory training. The terrain is great! Here are my notes: - Light green can be pine forest and pretty runnable OR small trees that cause low visibility. -Rocky area's reminds me of NH, Mass, or Conn. -Compass in general and leaving the control at the exact direction is very important. -Yellow in green is quiet visible and good feature to use. -Change from light green to white is obvious. -Dark green can vary. -Lots of water and streams, can get them mixed up. If WOC is anything like this it's going to be great, but also tricky in spots. | ||
| running warm up/down 10:21 [2]1.8 km (5:45 / km) +33m 5:16 / km | |
| ahr:148 | ||
| Warm up for the 2nd training of the day. | ||
| Orienteering 58:52 [4]7.1 km (8:17 / km) +297m 6:51 / km | |
| ahr:177 max:191 | ||
| Training on Vidnava, another middle distance terrain training.
This was so nice! I wasn't planning on doing the whole thing, but it was going so well and I was having so much fun I just couldn't stop. Goals for this training were: 1. know the direction to leave for the next control when getting to the control. 2. make a picture of the terrain, especially for the control circle for every leg. Stopping at the control was allowed if I needed to. I was only semi-successful at knowing what direction to leave for the next control when getting to the control. It happened several times that I got to the control and thought "oh shit, I didn't look at where I need to go next." Most often I was successful though. Something I need to work on more. I was able to picture the control circle and also the whole leg pretty quickly. Sometimes I needed to stop, but in the middle and end of the course I was in a really good flow and didn't stop anymore. fun fun fun (I hope WOC is like this... will know more tomorrow since we are traveling 2.5 hours with the Swiss team to a long relevant area that is very close to where WOC actually is.) | ||
| strength 12:00 [1] | |
| PT hip/hamstring exercises. | ||
| stretching 10:00 [0] | |
Monday Oct 8 | ||
| Note | |
| (sick) (rest day) | ||
| Traveling to the Czech Republic and trying to get enough rest to feel healthy again. | ||
Sunday Oct 7 | ||
| Event: 6. National Race / Schaffhausen | ||
| Note | |
| (sick) | ||
| My flue/cold was certainly not getting better, so I decided not to run the B-final. I am going to the Czech Republic next week for a training camp, and it was more important to me that I get healthy for the camp, than to run this race. Too bad though, because I could have had another shot at running well in the same woods with a very similar course. | ||
Saturday Oct 6 | ||
| running warm up/down 13:41 [1]2 km (6:50 / km) +18m 6:33 / km | |
| shoes: New Balance 825 | ||
| Morning jog to prepare for the World Cup race today. I also wanted to see how I felt, since this flue has officially hit me :-( I knew I would be ok to race, but was a little worried that it would effect me. Kat came along to test her cold, I think she made the right decision not to run. | ||
| running warm up/down 30:00 [2]5.8 km (5:10 / km) +90m 4:48 / km | |
| shoes: VJ Integrators (red/black)#2 | ||
| Warm up and cool down for the race.
I felt prepared for the race, too bad it turned out to be a hectic, rushed and unconsistant race. Blah. | ||
| Orienteering race 1:03:16 [5]7.3 km (8:40 / km) +260m 7:21 / km | |
| shoes: VJ Integrators (red/black)#2 | ||
| World cup Middle distance, Stein am Rhein, Switzerland
I prepared for this race like I did for my WOC races and was determined to run well. I am not sure what happened. I can not tell if my cold effected my ability to concentrate, because I always had to fight to keep my thoughts on the orienteering. I am certain that I was too worried about girls catching me from behind and kept thinking about them and not on my race. I think my worst mistakes were all due to some sort of distaction in the woods, the tv control, or another runner. On top of that I seem to be making bad route choices lately. I really really need to work on my route choice decision making. My head felt cloudy the whole way and I felt physically weak. The good news is that when I wasn´t making a mistake in teh control circle or a bad route choice my splits were in the top 35. I think running in the top 35 would have been realistic for my level right now. Too bad I screwed it up. I had 4 really bad splits, making for 8 minutes of mistakes. Ugg. Not my best day. Splits are here: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... Here is the postive aspect of my race: 7 splits out of 20 in the top 30, 13 splits in the top 35 show me that I am fast enough/good enough to run in the top 40 and qualify for the final. But I have to have a consist race with little mistakes. This is due-able. I can count the number of bad races (like this one) on one hand from this season. I am getting more consistant, but almost all of the races that went bad were in finals, so I need to learn how to race well in a final. Things I need to work on: -- not letting my thoughts drift to other runners or "how" I am doing during the race. -- I need to have a better picture of the terrain in my head when I look at the map, especially for route choices, but also of the control feature. -- learn to judge route choices better. -- I need to be more confident in my navigational skills and not take a route choice around to make it easier, but go too far out of the way and loose time anyway. | ||
| C • Very good positives!! 1 | ||
| Note | |
| On a very positive note, I didn´t feel my hamstring at all during the race. | ||
| C • you didn't feel it? 3 | ||
Friday Oct 5 | ||
| Note | |
| (sick) | ||
| Oh no! I am getting sick... what stupid bad timing. My head is pounding and I feel like a flue is about to hit me. Marc also woke up with the flue. So sad for our races this weekend. | ||
| C • use da floo! 3 | ||
Thursday Oct 4 | ||
| Note | |
| (rest day) | ||
| Was kind-of forced into a rest day today, but not really. I knew it was going to be a very long day of testing at work (7am to 7pm, none stop) but there would have been an opportunity to go for a morning jog at 5:30am or running after work, like yesterday. However, I figured it was good preparation for this weekend to take a rest day, and testing all day long takes a lot out of you, so it was also a good excuse to rest once I got home. Certainly no harm done. | ||
| C • National Race 1 | ||
| C • Best of luck! 2 | ||
Wednesday Oct 3 | ||
| running 29:45 [2]6 km (4:58 / km) +121m 4:30 / km | |
| ahr:143 | ||
| Running can be like medicine for the aches and pains of a long day. It felt great to get out and run! I was flying too. So nice to have that light, I could run forever, feeling. | ||
| strength 11:00 [2] | |
| PT exercises. | ||
Tuesday Oct 2 | ||
| running 16:50 [1]3 km (5:37 / km) +70m 5:01 / km | |
| Wake up jog (6:30 am) | ||
| running warm up/down 39:42 [2]7.3 km (5:26 / km) +100m 5:05 / km | |
| ahr:145 | ||
| Warm up, cool down and jogging between intervals. | ||
| running intervals 8:37 [4]2.4 km (3:35 / km) | |
| ahr:185 max:191 | ||
| 3 x 800 meters to get my legs moving again a little.
Times: 2.54, 2.52, 2.51 First one felt pretty easy, but it got harder after that. Had some massive lactic acid on the 3rd one. | ||
| C • you're fast! :) 5 | ||
| running drills and plyometrics 10:00 [3] | |
| ahr:151 | ||
| Running drills before the intervals. | ||
Monday Oct 1 | ||
| running 1:24:36 [2]15.7 km (5:23 / km) +357m 4:50 / km | |
| ahr:143 max:169 | ||
| Late run, because I got out of work kind of late. Had to use a headlamp at the end. Had really bad stomach cramps already before going running, they were annoying the whole way and hurts now too. Time for bed. | ||