Training Archive: szurcherIn the 31 days ending 2008-05-31:
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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 May 31 | ||
| running warm up/down 40:00 [2]7 km (5:43 / km) | |
| shoes: VJ Integrators (black/green) | ||
| Warm up and cool down for Middle distance Final.
Felt calm and ready for the race during the warm-up. | ||
| Orienteering race 44:13 [5]***** 5.3 km (8:21 / km) +120m 7:30 / km | |
| max:193 shoes: VJ Integrators (black/green) | ||
| Middle distance Final EOC's
Today, I did what I wanted to do, I ran a solid race, with no big mistakes. I was able to be calm and relaxed and basically did the same thing as yesterday. I am really happy to have a similar race to yesterday, but this time having "A-final pressure" and being more nervous. It was good practice at running in A-finals. I ran a time that I had expected and hoped to run. I did loose a little time on the 8th control, about 1.5 minutes. Otherwise, I never really missed a control and had a pretty good feeling during the race. My place (47th) was about where I expected myself to be, although I had hoped that some people would make big mistakes again, like yesterday. I think most people ran better than they did yesterday though. Today's race was in my opinion more difficult than yesterday, with more controls in the middle of vague green marshes. It was certainly one of the technically hardest race I have ever run (excluding World cup France '06), the whole week for that matter. Making the final and running well in the final was a nice way to end a tough week. I am looking forward to watching the relay tomorrow. Should be really exciting! | ||
| Note | |
| Yesterday, after making the middle final I was interviewed by the media representative from IOF. Here is the article:
http://www.6prog.org/iof/wc2008/news/openstory.asp... I'm not quiet sure that I said the last line in the article, I think I said it would be nice not to be alone here (ie. better to have a team). | ||
| C • Solid Final 12 | ||
Friday May 30 | ||
| running warm up/down 50:00 [2]9 km (5:33 / km) | |
| shoes: VJ Integrators (black/green) | ||
| Warm up and cool down for the Middle distance qualifier race. | ||
| Orienteering race 31:47 [5]***** 4 km (7:57 / km) +130m 6:50 / km | |
| ahr:187 max:199 shoes: VJ Integrators (black/green) | ||
| Middle distance Qualifier race at EOC
I did it! I had a really good race and made the A-final! :-))) I am so thrilled with how I ran, from the start I was able to read everything and run really concentrated. I always had a plan and I saw what I wanted to see. It was a great feeling and sometimes during the race I even thought to myself, wow I'm doing well, but I would always get my head back into it and know what I was doing. The only time I was a little shaky was after this girl asked me to show her where she was. I obviously did not help her and ironically she was standing at a trail junction, which was my attackpoint. This did however distract me a bit and I lost a few seconds to that control. I kept thinking about the fact that someone would ask for help in such a big race on my way to the next control and had to keep telling myself to not think about it and concentrate. At this control I didn't read the control description in advance and thought that my control was in a depression., it was on a dot knoll next to the depression and I lost a little time there. After that the race kept going really well and I was having a lot of fun. I was really happy when I came into the finish. One thing bothers me a bit thought, I came into the finish with Dana Brozkova and it is automatically assumed that I got help from (or ran with) her. She caught me just before the finish and I never saw her otherwise during the race. The splits show very clearly that we were not together, but it bugs me that it is assumed so just because we finished together and I am not "a usual" in the A-final. But it doesn't matter because I know I ran the race on my own and Dana knows that too and I am super happy with my performance. Now the challenge is to do it again. I need to stay relaxed for the final. I am just happy to be able to run it and I want to have a fun experience. I hope I manage to run as calmly and in control as I did today. | ||
| C • wuhu! 5 | ||
Thursday May 29 | ||
| running 35:00 [2]6 km (5:50 / km) | |
| Jogging with Franziska to get our legs moving a bit. Enjoying the beautiful day and the day off of racing. | ||
| C • YEAH!!!!!!! 12 | ||
| stretching 10:00 [0] | |
| much needed stretching | ||
Wednesday May 28 | ||
| running tempo 31:00 [3]6 km (5:10 / km) | |
| ahr:135 shoes: Inov-8 Mudclaw 270 | ||
| Warm up and cool down for the Long distance B-final. | ||
| Orienteering race 1:17:43 [5]***** 8.7 km (8:56 / km) +150m 8:13 / km | |
| ahr:180 max:191 shoes: Inov-8 Mudclaw 270 | ||
| Long Distance B-final
Ran a much better race today. I was calm and concentrated and in control. I did make some mistakes, but I didn't have that hectic, nervous feeling like yesterday. A much better feeling this time around. I guess I was being very careful and was not pushing myself physically. I don't mean to say that I took it so easy that I was clean, but more that the orienteering was challenging enough that I could never really run fast. Generally I am happy with this race and happy to have run closer to my ability. I am starting to really realize the level of the runners here after seeing the results. I still lost 13 minutes to the leader of the B-final and was 18th. I also realize now that I am not that experianced in this type of terrain and that I still have a lot of work to do in terms of technical ability. Orienteering is humbeling, once you think you've reached a certain level, you see how much more you could learn. | ||
Tuesday May 27 | ||
| running 15:09 [1]2.2 km (6:53 / km) | |
| ahr:130 max:145 | ||
| My normal morning jog to get ready for the race today. | ||
| running warm up/down 41:00 [2]7 km (5:51 / km) | |
| shoes: VJ Integrators (black/green) | ||
| Warm-up and cool down for Long qualification race. | ||
| Orienteering race 55:56 [5]***** 6.5 km (8:36 / km) +120m 7:53 / km | |
| ahr:188 max:197 shoes: VJ Integrators (black/green) | ||
| Again, not my best race, like yesterday I was unable to run with the confidence and exactness that I have achieved in almost all of my races this year. Already at the first control I lost 1 minute. Grr. I wish I could find the flow that I have been having, but I guess my nerves are getting in the way. Running races like these is good preparation for the World Champs, because the pressure and stress that I feel in big races makes it hard for me to run at my optimum. I really need to work on this and find a way to stand on the starting line and run normally, even if it?s a ?big? race. I have figured it out at a lot of big races in the past (WOC 07, Masenstaffeten, Tiomila etc) but something is missing at these races. My normal mental preparation has not been as affective as normal. At least I know I need to work on this and will be prepared for this situation at WOC.
The races here at the European champs have been really tight. Everyone here is really good and the competition is high. To qualify for the A final in my heat you couldn?t loose more than 6 minute! That is a lot less than any WOC Long quali I have ever run in. I lost 15 minutes to the winner, which is not awesome, but also not a disaster. The terrain was really technically difficult. The complicated sand dune formations mixed in with light green and lots of swamps made for a type of orienteering that I have not had a lot of practice in. I tend not to be great in depression (negative) type of terrain either. At 1:15000 it was very hard to read and I felt a little overwhelmed during the race. My technical ability in this type of terrain is something for me to work on. You can see that all of the Scandinavian nations did well today and that lots of other pretty good nations had some people out of the final (Swiss team had 3 out). It was hard for a lot of people. | ||
| C • ....and doing it all by yourself!! 2 | ||
| C • Picture 1 | ||
Monday May 26 | ||
| running 16:00 [2]3 km (5:20 / km) | |
| Morning jog at 5.30am! | ||
| running tempo 43:00 [2]9 km (4:47 / km) | |
| Warm up and cool down for the Sprint qualification race. | ||
| Orienteering race 12:53 [5]2.5 km (5:09 / km) | |
| Sprint Qualification
An ok, but not awesome race. I made 2 x 10 second mistake and that was too much. It was a very easy and fast sprint. I wasn't satisfied when I got into the finish, I knew it wouldn't be good enough to make the final. Too bad, should have been sharper today. Missed the final by 7 seconds... oh well. Lots of good people didn't make it. Results: http://www.eoc2008.lv/index.php?id=/live/live.php Decided not to run the B-final and prepare for the long distance quali tomorrow. I will run the other B-finals if I don't make the A, so I think it's okay to rest my legs and skip it. | ||
| C • Yes, keep it up, and do well! 5 | ||
| C • US Team 5 | ||
| C • 1 | ||
Sunday May 25 | ||
| Event: EOC 2008 | ||
| Orienteering 44:21 [2]5.8 km (7:39 / km) | |
| Model event for the middle, long and relay. The terrain is so beautiful here, it will be tricky at full speed though. I am looking forward to the challenge. | ||
| Orienteering 15:00 | |
| Sprint model event in the afternoon. Did some strides and some controls at sprint speed. Feel good. | ||
| C • EOC 3 | ||
Saturday May 24 | ||
| Event: US Team Trials | ||
| Note | |
| (rest day) | ||
| Travel day to Latvia for the European Champs/World cup races.
Schedule: Monday 26.05: Sprint Quali and Final Tuesday 27.05: Long Quali Wednesday 28.05: Long Final Thursday 29.05: Rest day Friday 30.05: Middle Quali Saturday 31.05: Middle Final Sunday 01.06: Relay (no US team) | ||
Friday May 23 | ||
| running warm up/down 41:00 [2]6.5 km (6:18 / km) +80m 5:57 / km | |
| Emotionally charged I ran to the track after work... | ||
| running intervals 5:06 [5]1.6 km (3:11 / km) | |
| and then I took all my frustration out on these intervals...
Ran 4 x 400m, part of my tapering plan for the world cup races next week. Times were: 77, 76, 76, 77 | ||
Thursday May 22 | ||
| indoor bike (hometrainer) 30:25 [2] | |
| Running rest day, I feel the injury that I had last fall again for some odd reason (jumper's knee) :-( | ||
| strength 36:03 [2] | |
| Mostly core strength and some exercises for my legs. Nothing with weights... | ||
| stretching 10:00 [0] | |
Wednesday May 21 | ||
| running warm up/down 38:51 [2]7.3 km (5:19 / km) | |
| We are here in the southern part of Switzerland at the official Swiss Federal youth sports facilities. Our job is to offer a field performance test to endurance sports that are in Tenero during this week. Every spring and fall there is a week long camp for the youth/junior national teams to train in Tenero and also take part in different type of sports and performance testing as well as train for their own sport together with their team. We offered 4 x 1000m test, where the athlete runs one 1000m at an easy, middle, fast and full-out tempo. For every 1000m we measure time, heart rate, and take a blood sample to measure lactic acid after each stage. The athletes get an estimation of their lactate threshold speed and heart rate and thus also training recommendations. We did 65 tests, which means we were working basically none stop for 3 days (not only does one test take about 25 minutes, afterwards you have to analyse the results and then discuss it with the athletes). I got a chance on our last evening to do the workout I had planned, but after little sleep and being on my feet all day, I wasn't expecting really fast times. This turned out to be true as well. | ||
| running 8:37 [5]2.4 km (3:35 / km) | |
| ahr:185 max:192 | ||
| 3 x 800 meters with 2 minutes break between.
Times were: 2'53 2'54 2'50 Not super fast, but good for the circumstances. | ||
| running drills and plyometrics 15:00 [2] | |
| Running drills after the warm-up, before the intervals. | ||
Tuesday May 20 | ||
| running 30:00 [2]6 km (5:00 / km) | |
| Running in Tenero, away for work this week. | ||
Sunday May 18 | ||
| running warm up/down 52:07 [2]8 km (6:31 / km) +45m 6:20 / km | |
| shoes: Inov-8 Roclite 285 | ||
| Warm-up and cool-down for the Biofarm Cup sprint race today in Aarau. I had kind of a funny stomach during the warm up, but didn't feel anything during the race. | ||
| C • 3 | ||
| Orienteering race 17:34 [5]*** 2.7 km (6:30 / km) +50m 5:57 / km | |
| spiked:11/14c | ||
| Biofarm Cup Sprint race in Aarau
This was kind of a "test" race for the European champs for me personally. I wanted to put some pressure on myself and really run as well as I can, fighting for every second. I ended up running a really good race in a tricky old town. Almost everyone had some sort of big mistake, either running to the wrong control, or falling into a route choice trap. I basically was able to solve all the problems in the course and got around "mistake free." Of course I can improve on a few things and I will see that I lost a few seconds here and there when I look at the splits, but all in all it was a solid good race for me. Results are here: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... I ended up 7th, 1 second behind 6th, 17 seconds behind 4th place, but 1'30" behind Seline Stalder who blew everyone away. | ||
| running 48:08 [2]8.2 km (5:52 / km) +100m 5:32 / km | |
| shoes: Saucony Tangent | ||
| Evening jog with Marc. This was really nice and even relaxing. This is the longest run Marc has done since this injury started, so that is good! | ||
| C • I know how Marc feels... ... 1 | ||
| Note | |
| I put up my map from today on my blog: http://my.opera.com/sandrazurcher | ||
| C • Tricky sprint course 3 | ||
| C • 1 | ||
Saturday May 17 | ||
| running 40:00 [2]7 km (5:43 / km) +90m 5:22 / km | |
| shoes: Inov-8 Mudclaw 270 | ||
| The men's team had a get together here in Magglingen yesterday, and Tom Bührer set a course for the guys to run on our home map, so I went out to do it today, since Marc brought home the course. This running is from home to the start and back from the finish. Got pretty cold on my way home since it was pouring rain.
The other day, when I went running with Marc, we took a trail that goes through a field. There is a herd of young cows in that field, and they are really hyperactive. The trail really goes straight through the field with gates in the electric fence on both side. When we went through there the other day we stopped in the middle of the field and all of the cows came running over to us. About 20 cows surrounded us, coming very close and staring at us with their big eyes. I was pretty intimidated. Then one of them started licking me and the others also tried, pushing each other out of the way to get a lick. It was so funny, but I was also pretty freaked out and ran away. Today I ran on a trail that goes on the side of this field and all of the cows were in the corner under the only tree in the field. I didn't stop running this time, which spooks them and they all took off in a big hyperactive panic. I think it's funny that they were all hanging out under the tree. It made me realize that cows don't like to stand around in the rain either. I was happy to get home and out of the cold. | ||
| C • Sandra's biggest nightmare: Cows :-))) 6 | ||
| Orienteering 1:10:00 [4]**** 7.5 km (9:20 / km) +120m 8:39 / km | |
| spiked:24/28c shoes: Inov-8 Mudclaw 270 | ||
| I did a 4.5km course first and then repeated a section of the course again. My watch died during the training, so I am not able to compare times for the repeated section, but it was clear that I was much more confident and taking better lines the 2nd time around. I really had fun the 2nd time too, especially because I could be more aggressive in my running.
On the first round there was a downhill "through the green" leg and I knew I would have to be really exact with my compass. I actually set my compass and was very concentrated down the hill. I spiked the control and when I did I actually called out "Bang!" Kind of funny, because I definitely called out, out of the immediate joy of doing the leg right, but I am not someone who does that very often. The next control was another "green" leg and again a compass leg, I was careful and again, Bang! It was so much fun to be right on! The 2nd time around I cruised through those hard control. Very cool. Too bad I can't compare times, but I was a good bit faster the 2nd time around, because I made some mistakes the first time. Good Czech training as most of the course was in light green and some of it in dark green patches. It was also a good thing for me to practice, since I am not good in trashy woods. All of the fallen trees and branches, and the think green is the main reason why we don't do that much training on our home map. I am just thankful that the stinging nettles aren't grown in yet. Soon, it will really not be fun to run through these woods. | ||
Friday May 16 | ||
| running long (TE 3.6) 1:31:23 [2]13 km (7:02 / km) +320m 6:16 / km | |
| ahr:155 max:175 shoes: Adidas Supernova Trail | ||
| After taking a 3 hour nap this afternoon (and leaving work early because I was totally useless anyway) I felt much better. When I started running the first thing I noticed was that my legs feel better again. I felt really good on this run and I feel like that hasn't happen in a while, so it was a nice feeling and kind of a relief. | ||
| C • Delayed effect? 2 | ||
| running drills and plyometrics 35:00 [3] | |
| Ended my run at the gym and did the usual route, except the running drills. Did all the jumps, including 8 hurdles in a row. It's amazing the progress I have made with jumping hurdles. Fun! | ||
| C • hurdles 2 | ||
| strength 40:00 [2] | |
| and the strength part as usual as well. | ||
| running 10:00 [2]2.0 mi (4:59 / mi) | |
| And at last I ran back home. Long training! | ||
Thursday May 15 | ||
| running 24:00 [2]3.7 km (6:29 / km) +80m 5:51 / km | |
| ahr:136 max:161 (rest day) | ||
| Running with Marc! This was really nice, but otherwise I feel totally wiped out. Don't know why, but decided to make today a rest day. | ||
Wednesday May 14 | ||
| running (TE 1.8) 30:08 [2]5.5 km (5:29 / km) +90m 5:04 / km | |
| ahr:130 max:151 | ||
| Morning jog at 6:30am. | ||
| indoor bike (hometrainer) 1:20:00 [1] | |
| I just couldn't get myself to go running today. I felt tired from work and needed to do something that didn't take too much effort. | ||
Tuesday May 13 | ||
| running (TE 2.6) 46:25 [2]8.5 km (5:28 / km) +210m 4:52 / km | |
| ahr:145 max:171 shoes: Saucony Tangent | ||
| I feel too good for the fact that I ran a 5km race yesterday... no sore muscles and legs don't really feel heavy. It is also sooo pretty in Switzerland right now. This was a very pleasant run. | ||
| C • Pretty right now! 1 | ||
| stretching 5:00 [0] | |
Monday May 12 | ||
| running (TE 1.5) 12:00 [1]2 km (6:00 / km) | |
| ahr:129 max:149 | ||
| Morning jog. | ||
| running warm up/down 49:26 [2]9 km (5:30 / km) | |
| ahr:146 max:176 | ||
| Warm up and cool down for the 5km race. It was a hot day and we were all trying to find shade to cool down in. | ||
| running race 19:10 [5]5 km (3:50 / km) vdot: 52.3 | |
| ahr:185 max:196 | ||
| First big challenge of the year is checked off the list. Pfew. So, my goal was to run under 19 minutes, and from my time you could say that I am a little disappointed. Which is true, but I don't feel all too bad about it either. It was a hot day (24°) and everyone was a little slower than they wanted/expected to be. But most importantly, it was a "race" to see where I stand and now I know!
The race started fast and I tried to hold myself back and run comfortably. The first km felt really good, but afterwards it was about how I expected it to feel, hard. I also got a side stitch about 1/2 way through, so that was uncomfortable. It was mentally a little bit tough, because I was running all alone. All the Swiss team members were faster (the fastest ran 18:10, the slowest ran 18:43) so I just had to push myself. 1km splits were: 3'40 3'48 3'53 (3km time = 11'21) 3'59 (yikes!) 3'50 I guess I had a hard time on the 4th kilometer, but I am happy to have been able to pick it up again on the last km. So, not an amazing time, but not a bad one either. Under 19 minutes would be very realistic in the near future (although I am not doing another 5km on the track in the near future), and 18:45 maybe next year. | ||
| C • Good stuff 6 | ||
| aquajogging 50:00 [1] | |
| The water felt good on my legs. They are getting that tired, heavy feeling from the 5km. | ||
Sunday May 11 | ||
| cycling 30:00 [1] | |
| Biking from Bern to Belp and back to spend some time with Marc's family. | ||
Saturday May 10 | ||
| running 46:00 [2]8 km (5:45 / km) +110m 5:23 / km | |
| C • Good luck! 1 | ||
Friday May 9 | ||
| running 41:01 [2]7 km (5:52 / km) +110m 5:26 / km | |
| ahr:131 | ||
| Running after work. Totally out of it. | ||
| running drills and plyometrics 35:00 [2] | |
| Track drills outside :-) then all the jumps etc inside while doing my strength training. Didn't do everything we did on Monday morning. | ||
| strength 51:00 [3] | |
| Repeating the stuff from Monday's training. | ||
Thursday May 8 | ||
| running warm up/down 44:06 [2]8 km (5:31 / km) +60m 5:19 / km | |
| ahr:145 shoes: New Balance 825 | ||
| Running up the the track and back to work, plus 5 minutes running between the two interval sets. | ||
| running intervals (TE 3.7) 13:43 [5]4 km (3:26 / km) | |
| max:192 shoes: New Balance 825 | ||
| 20 x 200 meter in 2 sets of 10.
The first set of 10 was supposed to be at 5km race pace (ie. 3'45/km, or 45 seconds for 200 meters). This felt pretty darn slow when only running 200 meters. The first 3 were a little too fast, and then I got into a nice rhythm. 30 seconds break between the repeats. Times were: 43 41 43 44 44 44 46 45 44 The 2nd set of 10 x 200m was to be done faster, so I had 45 seconds break between repeats. Times were: 41 40 40 39 39 37 37 38 38 36 Felt good! | ||
| C • track spikes 4 | ||
Wednesday May 7 | ||
| indoor bike (hometrainer) (TE 1.8) 1:10:57 [2] | |
| ahr:135 max:153 | ||
Tuesday May 6 | ||
| running warm up/down 51:40 [2]8.2 km (6:18 / km) +120m 5:52 / km | |
| Warm up up to the track, and a cool down back home. | ||
| running intervals (TE 3.7) 18:26 [5]5 km (3:41 / km) | |
| ahr:185 max:193 | ||
| I am running a 5km track race next Monday with the Swiss team. I am pretty intimidated by this race. Mostly because the girls on the Swiss team are quiet a bit faster than me, and I know that they will be running between 17:50 and 18:30. I am not really certain what I am capable of. A great time for me would be 18:45 (3:45'/km), but that will be tough. My goal is to run under 19 minutes.
Today I did 3 x 1km repetitions and then a small break and afterwards I did 2km at a 3:45'/km tempo. The idea here was to see what it felt to run 3:45 after running 3 km really hard. Times were: 1km: 3'37 1km: 3'37 1km: 3'38 2km: 7'34 Running 2km at a 3:45'/km tempo was really tough after the 3 1km repetitions. This showed me that I need to be careful not to start too fast, because if I do, I will not be able to hold a 3:45 pace. I tested out the shorts I will run in, they are good, they don't ride up, etc. I also tested the shoes I will run in, they are also good. Most of the girls will have track spikes. I didn't want to buy a pair of shoes just for one race. I am not sure what a difference it will make. I see this race as an opportunity to see what I can do, but I am still a little bit nervous. | ||
| C • Being nervous is understandable 1 | ||
| C • Good luck!! 5 | ||
| running (TE 3.0) 58:57 [2]9.7 km (6:05 / km) +250m 5:23 / km | |
| ahr:150 max:167 | ||
| Evening run, pretty tired legs at first, but then things got better. Did a lot of climb and went through some of my favorite area's in Magglingen. | ||
Monday May 5 | ||
| running drills and plyometrics (TE 3.0) 55:00 [3] | |
| ahr:155 max:193 | ||
| Monday morning training in Bern lead by TB. We have started a new phase and this involves more running school and plyometrics than what we were doing before and less heavy weights. It was tough in a different way. | ||
| strength 40:00 [2] | |
| The strength part of the workout. | ||
| indoor bike (hometrainer) 1:10:00 [2] | |
| ahr:130 | ||
| Had a strong stomach ache and my shins/calves have been bothering me, so I felt like biking wasn't a bad idea. | ||
Sunday May 4 | ||
| aquajogging 50:58 [1] | |
| 6am in the pool with Marc. It was nice to do this training once it was done, but I was super sleepy when I woke up. | ||
| C • Wetness of water 2 | ||
Saturday May 3 | ||
| running warm up/down 15:00 [2]2.8 km (5:21 / km) +50m 4:55 / km | |
| Orienteering 1:05:22 [4]6.9 km (9:28 / km) +280m 7:53 / km | |
| shoes: VJ Integrators (black/green) | ||
| I am taking a coaching course and this weekend we had the first two days. The rest of the course will be in the Fall. The teacher set a very good technical training for us to run, for our hour of allowed physical movement. It basically had everything in it; window-O, route choice, memory-O, which was memorizing the next block of controls while running a small loop of controls on a map without paths printed on it. Tough! We also had a part where the control circles was colored in, a line-O, reduced map with only contours and rocks, and also a choose 5 of 6 controls on a 1:5000. The challenge there was changing scales during the run and deciding what controls to take while on the run. It was a very good training and showed me that I need to work on trusting my compass, leaving the control in the correct direct and multi-taking (i.e. memorizing a leg while running another one).
At the end of the training, on the 2nd to last control I suddenly didn?t find the control right away. We had just switched from 1:5000 back to the 1:10000 map and I had been stopping short of the control on the two controls before this one. BUT this one I just couldn't find! I went back to the control before it twice to try again and checked everything in the area. I was so confused. It was only a 100 meter leg. I finally realized that I hadn't gone far enough, and since there were only contours and rocks on this section of the map, I some how didn't want to go through the green I was searching in to the other side to run the correct distance for the leg. I lost 6 minutes on that control. It's been a long time since I lost that much time on one control. I think all the mutations to the map and changes of technique, etc was really challenging and I just lost it at the end. Oh well. It was a super training to find out what one needs to work on. | ||
Friday May 2 | ||
| running (TE 3.3) 56:03 [2]8.5 km (6:36 / km) +258m 5:44 / km | |
| ahr:149 max:173 shoes: Brooks radius | ||
| I feel like someone is sitting on my chest. blah. | ||
| C • Feel better! 1 | ||
| running drills and plyometrics (TE 2.9) 35:53 [3] | |
| ahr:155 | ||
| Did my usual set of running drills and jumps (all four this time, since my butt has healed enough to do the frog jumps again). | ||
| strength 32:00 [2] | |
| The usual, no core. | ||
Thursday May 1 | ||
| running (TE 2.1) 32:40 [2]5.3 km (6:10 / km) +80m 5:44 / km | |
| ahr:142 shoes: New Balance 825 | ||
| I have a cold. bummer. | ||
| strength 17:00 [1] | |
| core strength stuff | ||
| feet and ankle strength 10:00 [1] | |