Training Archive: szurcherIn the 7 days ending 2006-11-05:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Nov 5 | ||
| running warm up/down 47:59 [2] | |
| ahr:142 max:177 | ||
| Warm up 32'
Cool down 15' | ||
| Orienteering race 1:22:37 [5]*** 10 km (8:16 / km) +330m 7:05 / km | |
| spiked:15/16c | ||
| Swiss Champions in Team-orienteering
This is a really interesting idea for a race. 3-person teams go out and run a race, the only rules are that you have to be all together at one specified control (marked on your clue description), and the last control, otherwise you can divide the course up as you like. You only have one SI stick, so you have to plan the course and meet each other for a trade off. It was really fun. The thing that makes it hard is that even when you are cutting off part of the course to meet your teammate somewhere you have to hurry, in case they end up being just as fast or faster, plus there is the stress of missing each other, or a miscommunication of sorts ( usually about a meeting point or something). I ran with Brigitte Mühlemann, and Valérie Suter, we also ran together at the Swiss relay champs. We had a good run with no miscommunications, and we were all equally as strong. Both Briget and Valérie lost about 2' at one control, and I wasn't fast enough to beat Valérie to a control where I was suppose to "show her the way in and then take over." The problem was that it was equally as far for me, and she was fresh... I had no chance to make it, but it worked out fine, she went on and I met her one control after that. Other than that we were happy. We ended up 5th out of 19 team in women's elite. Mega Cool! | ||
| C • Cool! 6 | ||
Saturday Nov 4 | ||
| running 49:57 [2] | |
| ahr:151 max:171 shoes: Asics DS Trainer | ||
| Morning jog on a beautiful day. Crystal clear but cold. | ||
| indoor bike (hometrainer) warm up/down 21:30 [1] | |
| I had nothing better to do on a saturday night:-( well at least my friday was busy. | ||
| strength 24:34 [3] | |
| Getting back into doing the usual regularly. | ||
Thursday Nov 2 | ||
| indoor bike (hometrainer) 44:32 [2] | |
| shoes: Nike Free | ||
Wednesday Nov 1 | ||
| running 50:30 [2] | |
| ahr:149 max:167 shoes: Adidas Supernova Trail | ||
| OH my, running in the dark for the first time this winter...well like my brother said in his log, you've got to go out there and do it the first time that you *have* to, otherwise you won't want to all winter long.
It was also COLD for the first time this winter. Man, I forgot what that feels like. They are predicting snow for tonight, and it was certainly below 0° while running so it is well possible that they are correct. | ||
| running intervals 22:00 [4] | |
| shoes: Adidas Supernova Trail | ||
| Hill intervals from the "Alte Halle" to the "Hohmat" parking on the lighted path. I am thinking it's about 800-900 meters long and about 100 meters of climb. I did three repeats with running back down as my rest.
4'15", 4'24", 4'19" I originally thought I would do more, but this ended up feeling really tough. I will try to do this a few times this winter and build up to 6 repeats, and see if I can get the time down to 4 minutes or below. | ||
| Note | |
| Ok, I measure my interval route on an O map and it looks like its 800 meters and 90 meters of climb. If you say that the climb is about a factor of 6.5 to the effort in horizontal distance, it makes the intervals an effort of 1385 meters. | ||
Tuesday Oct 31 | ||
| running 47:24 [2] | |
| ahr:139 max:163 | ||
| I didn't feel that great for the first 20 minutes but then things got better. | ||
| strength 30:18 [3] | |
| ahr:110 max:132 shoes: Asics DSTrainers (white/blue) | ||
| I am starting my strength workouts again.
legs: two legged squats ((70kg) x 15) x2 one legged squats ((50kg) x 15) x2 one legged leg extensions (20kg x 15) abductors (15kg x 15) adductors (15kg x15) hamstring push (15kg x 15) core strength as usual. | ||
| stretching 5:00 [1] | |
Monday Oct 30 | ||
| running 1:46:14 [3]+750m | |
| ahr:161 max:185 shoes: Adidas Supernova Trail | ||
| A beautiful run from Beatenberg/Niederhorn mid-station up to the Gemmenalphorn, and then back over the Niederhorn to the gondola station. Beautiful weather, another wonderful fall day. I was lucky that my dad asked me to look at two apartments in Beatenberg that he may be interested in buying for a vacation home here in Switzerland.
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| C • Very Nice!! 2 | ||