Monday Dec 31 |
 | classic xc skiing (TE 3.1) 1:10:52 [2] | |
| ahr:146 max:170 |
| burrrr it's cold here!
I don't know why, but I am always totally wiped out after the first night up here at altitude (1800 meters). I felt great yesterday while running, but this morning I felt like I was in a coma. |
| indoor bike (hometrainer) warm up/down 10:00 [1] | |
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| warm up for strength training |
| strength 1:20:43 [2] | |
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| A very good strength training at the weight room in St. Moritz with several other orienteers on the Swiss team who are in the Engadin for some training during the holidays. It's great that the Swiss team reserved a few hours two times this week and next for us to train. |
Sunday Dec 30 |
| running (TE 2.5) 1:29:23 [2]13 km (6:53 / km) +230m 6:19 / km | |
| ahr:144 max:163 shoes: Ice Bugs |
| We have arrived here in Silvaplana and again like always I am engulfed and in awe by the beautiful wonderland all round. Running for 90' went by so fast, running felt so good. I really like xc skiing, it's challenging and always an adventure, but running just feels so normal, comfortable, it's habit and I when I am running in beautiful landscape like here in the Engadin I feel invisible. |
| strength 21:20 [1] | |
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| core strength exercises |
| stretching 5:00 [0] | |
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| C • patellar tendinitis - Your fix? 4 |
Saturday Dec 29 |
| running (TE 3.1) 50:20 [2]7.5 km (6:43 / km) +200m 5:55 / km | |
| ahr:150 max:171 shoes: Inov-8 Mudrock 280 |
| Marc and I finally made it out of the house to our friends cabin in the Jura mountains. Promptly after arriving we went on a "jogging" together. Breaking through the snow can make it a little frustrating, but it was great weather and warm so I really can't complain. |
| skate skiing long (TE 3.8) 2:08:20  | |
| ahr:160 max:184 |
| A beautiful tour around the hill here La Chaux du Milieu. I am starting to feel really comfortable on my skating skis. |
Friday Dec 28 |
| Note | |
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| Unfortunately I am still fighting this annoying cold. The worst thing is that I can't sleep at night because my continuous need to cough. This gives me a strong headache. I still have a sinus infection too. Ugg. Today I got up at 9am had breakfast and then went back to bed again to sleep for 2 hours. The real bummer is that Marc has it now too! We were supposed to go to some friends in the Jura mountains to xc ski for a few days. Now we are just hanging around at home :-( |
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| C • Aha, you don't like hanging... 4 |
| skate skiing (TE 3.8) 1:38:40  | |
| ahr:159 max:181 |
| Got out of the house despite it being late. We were stuck in the fog and we knew that there was sun only a few 100 meters higher than where we live. I went up to Le Prés d'Orvin, which is at about 1500 meters, but still in a pretty deep valley. The sun was already below the horizon, but I could see that up on the ridge there was still some sun rays. So, I jetted up the 200 meters of climb to the top of the ridge always chasing the sun. I was able to enjoy about 20 minutes of sun before it went behind the farthest ridge. Of course I still had some day light left to get back down to the valley where they have lighted loops. The stupid thing is they don't turn on the lights on until 18:00 and it is definitely dark about 20 minutes earlier. I would have skied longer if I hadn't of gotten so cold. I couldn't feel my finger tips any more, and decided to call it a day.
My new skating skis and poles I got for xmass from Marc's parents are g r e a t ! There were times that I felt like the skis were working on their own without me doing anything!
I haven't been able to really train according to my training plan the last two weeks. That is kind of disappointing. But I guess I have to stay flexible and make the best out of the situation. |
Thursday Dec 27 |
| running drills and plyometrics 30:00 [3] | |
| shoes: Nike Free |
| You know your are on vacation when you do a "morning" training at 1pm... :-) |
| strength 50:00 [2] | |
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| The usual stuff, I upped the weights a bit.
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| indoor bike (hometrainer) (TE 1.7) 1:27:34 [1] | |
| ahr:122 max:141 |
| Watched a very cute Swiss German movie called "Die Herbstlosezeit" with Marc (on sofa). |
Wednesday Dec 26 |
| Orienteering (TE 2.9) 1:05:42 [2]6 km (10:57 / km) +120m 9:57 / km | |
| ahr:145 max:170 |
| O training at an easy pace in Schüpberg! |
Tuesday Dec 25 |
| skate skiing (TE 3.3) 1:36:13 [2] | |
| ahr:157 max:177 |
| MERRY CHRISTMAS EVERYONE! |
| Note | |
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| For Christmas I got a iPod nano from my dad (thanks daddy!). It's totally awesome, except it doesn't work on my Mac...does anyone know if I can get it to work on my Mac OS X 10.3.9 without buying the tiger operating system? I need help... |
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| C • nano 1 |
Monday Dec 24 |
| running drills and plyometrics 30:00 [3] | |
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| I am finally feeling better, so I decided to do the Monday morning strength training. Had to breath pretty hard, but it went well. Made it smoothly every time over the hurdles. :-)
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| strength 1:00:00 [2] | |
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| Merry Christmas everyone! |
Sunday Dec 23 |
| Note | |
| (sick) (rest day) |
| still sick... |
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| C • Merry Christmas! 2 |
Saturday Dec 22 |
| Note | |
| (rest day) |
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Friday Dec 21 |
| Note | |
| (rest day) |
| Planned rest day! |
Thursday Dec 20 |
| Orienteering 1:02:42 [1]6.2 km (10:07 / km) +249m 8:25 / km | |
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| O-training in Bütikonfen Süd. I have a wicked cold which has clogged up my ears fairly well and therefore I felt really wobbly and off balance while running through the woods. Glad I got out though!
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Wednesday Dec 19 |
| snowshoe running 1:00:00 [1] | |
| (rest day) |
| Since I have a cold and felt kind of crappy all day, I didn't do any of my planned training. I did however go snowshoe hiking with work colleagues before our Christmas dinner. |
Tuesday Dec 18 |
| running warm up/down 43:00 [2]8 km (5:22 / km) +80m 5:07 / km | |
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| Tuesday Interval training, warm up, cool down and jogging between intervals. |
| running intervals 25:22 [5]6 km (4:14 / km) +84m 3:57 / km | |
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| 3km at just below threshold, 2km at threshold tempo and 1km above threshold. I was able get faster for each interval, despite feeling like I went out a little too fast for the 3km, so that's good. The loop may have been a little longer than 1km, but it was close. Wiped out after the training though. |
| stretching 5:00 [0] | |
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Monday Dec 17 |
| running drills and plyometrics 47:39 [3] | |
| shoes: Nike Free |
| Oh man this was a tough TB training! And AGAIN I didn't make it over all 3 hurdles in a row smoothly for each set (2 for 2). But they were higher (yet again!) this time and at least I always got over them, I just had to stop and regroup between hurdles on 2 of the sets. The training was overall pretty intense and even though I didn't feel bad, it took a lot of will power to give it my all. Plus since the only other women there is Sime, sometime I feel like I am the (fat) slug of the group. It will however push me to become better at this stuff. |
| strength 1:00:00 [2] | |
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| And the strength portion of the this mornings training didn't get any easier. But I am really happy to be doing this, I can tell that I am getting stronger! |
| indoor bike (hometrainer) 1:10:00 [1] | |
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| Biking instead of running to try to let my legs recover a bit. |
Sunday Dec 16 |
| running 32:10 [1]5.5 km (5:51 / km) +96m 5:23 / km | |
| shoes: Saucony Tangent |
| Morning jog, feeling pretty sluggish in the beginning, but better near the end. Had breakfast afterwards and went back to bed :-) now I should try to wake up enough to run a 5.6km race in Neuschatel this afternoon. |
| running warm up/down 43:30 [2]8 km (5:26 / km) +50m 5:16 / km | |
| shoes: Saucony Tangent |
| warming up and cooling down for the Grand Prix CRAFT, Neuchatel race. My legs felt surprisingly good. |
| running race 21:18 [5]5.6 km (3:48 / km) +64m 3:36 / km vdot: 53.2 | |
| shoes: Saucony Tangent |
| Grand Prix Craft, Neuchatel 5.6km race. The race was in downtown Neuschatel and consisted of a 1.4 km loop with a 16 meter hill in it.
Splits for 1.4km were:
1st: 5.04 (just went with the others, it didn't feel (too) fast, but I knew I would have to be careful on the 2nd loop not to kill myself)
2nd: 5.28 ( I tried to relax a bit and get into a rhythm, I wasn't pushing the limit yet)
3rd: 5.25 (I started to push and started to pick off girls ahead of me)
4th: 5.19 (I felt really good and pushed as hard as I could, I was getting closer and closer to the next girl ahead of me, the race needed to be a little bit longer and I would have had her... oh well.)
Overall I am very happy with this race, the time is satisfactory and I was able to pace myself well. I certainly wasn't at my limit the whole race, but this way I could push the pace at the end. It was fun to zoom past a girl every time we went up the hill. If you run hard past someone on a hill and then push the pace on the flat on top, most often they can't come with. It was a good feeling. I ended up 7th overall, loosing about 2min on 1st place. In my age category I was 3rd and won a very nice watch. Yupee :-) Marc had a good race too and was 5th overall (only loosing 30 seconds!) and 2nd in his age category (also taking a nice watch home) good day for us. |
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| C • That looks like a pretty go... 5 |
Saturday Dec 15 |
| strength 15:00 [1] | |
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| Core strength |
| running drills and plyometrics 25:00 [2] | |
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| Jumped over the hurdles better today! :-) I am very tired though, and may not train a 2nd time today. |
Friday Dec 14 |
| aquajogging 50:00  | |
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| Aquajogging as a recovery training. I have some sore muscles from yesterdays strength training and jumps. |
| running warm up/down 30:00 [2]5.5 km (5:27 / km) | |
| ahr:152 shoes: VJ Twisters |
| Warm-up and cool down for the night-0 race. |
| Orienteering race 45:18 [4]*** 6.4 km (7:05 / km) +159m 6:18 / km | |
| ahr:173 max:186 spiked:27/30c shoes: VJ Twisters |
| Bern By Night mass start Night-O "race"
I decided to run the long course and did it at a middle tempo. Didn't feel really good running, just tried to focus on the orienteering. I ended up being alone on the long course, since no other women were running it, but got some cheese as a prize for being the 1st women on the course ;-))
Good map training, not especially hard orienteering, but you still had to stay concentrated and night-O is never really easy either. Really fun to be out in the woods again. |
Thursday Dec 13 |
| running warm up/down 46:00 [2]7.3 km (6:18 / km) | |
| ahr:155 shoes: Asics DSTrainers (white/blue) |
| Warm-up 20'
rest between intervals: 15'
cool down 11' |
| running intervals 24:00 [5]6 km (4:00 / km) | |
| ahr:180 shoes: Asics DSTrainers (white/blue) |
| 6 x 1km on the treadmill at 15km/h (4min/km). This was pretty tough, certainly above my threshold :-(
I took 2.5 minute breaks after each 4 minute interval, but since it was a little too tough for me, I took a 5 minute break after the 3rd in order to get all 6 done. I am kind of disappointed with my form right now.
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| running drills and plyometrics 30:00 [3] | |
| shoes: Nike Free |
| The normal drills and jumps. I had trouble getting myself to jump (two legged jumps) over the hurdles again. Considering I learned how to do this only two weeks ago, I should be happy to get over 3 in a row and a little bit higher than the first few times. But still, it's frustrating when my actions are so strongly controlled by something psychological. I clearly jump high enough to get over the hurdle, but I have a mental block. Good to be challenging myself though and forcing myself to do something I am not good at. |
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| C • Think of them as electric f... 2 |
| strength 1:07:20 [1] | |
| shoes: Nike Free |
| Did three sets of 20 reps of 5 exercises. This is a routine from the TB Monday morning training. |
Wednesday Dec 12 |
| classic xc skiing 1:14:25 [2]+210m | |
| ahr:163 max:183 |
| Training plan was completely different. Decided not to get up at 6am to go Aquajogging after a restless night (Marc spend most of the night awake with the stomach flue). This afternoon I had planned downhill intervals, but since it snowed a bunch, I couldn't resist going xc skiing. Anyway, after being sick I should easy into training again, right?
On another note, I have never been xc-skiing in the dark. It was awesome! Of course I went with my Night-O lamp, but it was still a very special feeling being out there in the dark.
It's a winter wonderland up here in Magglingen, I hope it stay this way! |
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| C • Isn't a night O lamp a bit ... 2 |
Tuesday Dec 11 |
| Note | |
| (sick) (rest day) |
| Feeling better but still resting. Time to do some Christmas shopping. |
Monday Dec 10 |
| Note | |
| (sick) |
| Stomach flue :-( |
Sunday Dec 9 |
| Orienteering 1:57:50 [2]12 km (9:49 / km) +275m 8:49 / km | |
| ahr:149 max:172 |
| Last night it started raining, so we didn't go skiing this morning. Luckily there is a great O map just next to the cabin. I did a line-0, kind of, but had to run on the trails to warm up once in a while. I took my time to look at the detail of the mapping and to run very precisely. It was a lot of fun and I think a very good practice. |
Saturday Dec 8 |
| running tempo 1:00:00  9.5 km (6:19 / km) +159m 5:50 / km | |
| shoes: Saucony aura LX |
| Marc + family and I are in Chappelle des Bois for a weekend of cross-country skiing. When we arrived, we had about 45 minutes time before lunch, so Marc and I headed off to do some running. I had planned to do threshold intervals, and Marc ended up being my tempo maker. The intervals were 12' at about threshold pace, then 4 minutes rest. Then 10 minutes at just below threshold and 5 minutes above threshold (all in one). There was pretty deep snow, making running a challenge, but it was a great cardiovascular workout. I was so happy to have Marc along, making foot steps in the snow for me and motivating me. |
| classic xc skiing 1:38:45 [2]15 km (6:35 / km) +252m 6:04 / km | |
| ahr:155 max:181 |
| After lunch we headed off for some skiing. It was so nice to be out gliding through the landscape. This weekend in Chappelle des Bois is always such a great annual event. |
Friday Dec 7 |
| running 55:16 [2]9.8 km (5:38 / km) +235m 5:02 / km | |
| shoes: Asic Nimbus |
| Feeling better today, not great, but good enough to do the training I planned. It was really windy and rainy all day today, made for an adventurous run. |
| strength 1:10:58 [2] | |
| shoes: Asics DSTrainers (white/blue) |
| Did another strength session. I could move up on some of the weights and feel like I am really getting better at all the exercises. At the end I also did some core strength, but I realized that the other exercises use your stomach muscles a lot and they were already pretty tired. |
| stretching 5:00 [0] | |
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Thursday Dec 6 |
| Note | |
| (rest day) |
| (not planned)
Had some stomach issues (nausea etc) and ended up sleeping several hours this afternoon. I hope things clear up for tomorrow. Marc had a similar problem last week (but worse) so I guess I got it from him... |
Wednesday Dec 5 |
| running drills and plyometrics 30:00 [3] | |
| shoes: Asics DSTrainers (white/blue) |
| TB training that we usually do on Thursday, but Marc will play Santa Claus tomorrow evening for his nieces and nephews. We were both tired to start with, but got into it as it went along. It's really good to do this together. |
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| C • Santee-claws 2 |
| strength 1:00:00 [2] | |
| shoes: Asics DSTrainers (white/blue) |
| The usual exercises, it's nice to feel that I am getting stronger. |
Tuesday Dec 4 |
| running warm up/down 49:21 [2]9 km (5:29 / km) +61m 5:18 / km | |
| ahr:150 shoes: Saucony Tangent |
| Tuesday Interval group
This is the warm up and cool down, plus time between the intervals. |
| running intervals 22:46 [5]5.4 km (4:13 / km) +144m 3:43 / km | |
| ahr:180 shoes: Saucony Tangent |
| The intervals were 6x900 meters. There was a gradual incline (24 meters climb) for the first 500 meters and then the rest was flat. I actually felt pretty good and did one more interval than last year, I think I did the workout better this time, since my times stayed consistent for all 6 intervals, and I could have kept going. Last year I couldn't keep the pace that I had for the first one and my times got slower by 10 seconds by the 5th interval, plus I was pretty much dead after 5.
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| C • Great work Sandra! 2 |
| stretching 15:00 [0] | |
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Monday Dec 3 |
| running drills and plyometrics 35:00 [3] | |
| shoes: Asics DSTrainers (white/blue) |
| Monday morning TB training. He was there this time, and does a really good job coaching us. This is a great training. |
| strength 1:05:00 [2] | |
| shoes: Asics DSTrainers (white/blue) |
| Strength part of the morning training. Doing squats on the wobble board is tough in it's self, and then that with a 20kg bar, I didn't think I could do it, but I got coached through it and I wasn't even that bad. Cool. |
| running 1:09:03 [2]12 km (5:45 / km) +279m 5:09 / km | |
| ahr:153 |
| Running after work with Luzia. It was raining most of the time, but at the highest point luckily snowing, and it's was even accumulating. I hope we get enough to cross-country ski up here soon. |
Sunday Dec 2 |
| running 1:03:23 [2]11 km (5:46 / km) +329m 5:01 / km | |
| ahr:155 |
| An adventurous night run. The weather was wild, a strong wind and annoying horizontal rain. I saw 5 pairs of eyes, one night-o control (!) and some flying branches. I thought to myself, if a branch hits me in the head and knocks me out, at least Marc knows I went running and how long I wanted to go. After a few hours he would probably come looking for me and my chances of surviving were still high. So I decided the weather wasn't bad enough to turn around. |
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| C • It's always interesting see... 1 |
| strength 15:00 [1] | |
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| Only core exercises. |
| stretching 10:00 [0] | |
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Saturday Dec 1 |
| running long 1:35:15 [2]16 km (5:57 / km) +533m 5:06 / km | |
| shoes: New Balance 825 |
| Went to Interlaken to help my mom decorate the hotel for Christmas. It was a lot of fun. We got to decorate a huge (15 feet) tree. My mom got all the way up to the top on the ladder. Very impressive.
Afterward I went for a lovely run around the Interlaken area. |