Sunday Dec 10 |
 | classic xc skiing 2:38:27 [2] | |
| ahr:144 max:176 |
| After a snowy ski tour yesterday, today's blue sky and crisp snow was amazing. They tracked from our cabin quiet a bit, but only skating. I was fine skiing classic on the skating tracks, but it was certainly a foot and ankle workout. I was with Janine, Marc's sister for the first 40 minutes, afterwards alone. At one point I ventured into the woods, and spend about 45 minutes deep in the forest without a soul nearby, it was an amazing feeling.
Now I am feeling really tired. It was a long tour for me, I am not an expert on cross country skis. :-)> |
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| C • Snow finally...! 1 |
Saturday Dec 9 |
| running 20:33 [2] | |
| shoes: Ice Bugs |
| A pre lunch run with Baptiste and Marc in Chapel de Bois, FR. We were in France with the Neuchatel ski club on a cross country ski weekend. It just happened to snow on Friday night and almost all day Saturday, so that we had enough snow to cross country ski. The first snow of the winter!! |
| classic xc skiing 1:33:28 [2] | |
| ahr:152 max:177 |
| Wahoo! It was fun to be on skis again! Marc also had no trouble classic skiing with his ankle. Thats a good thing since he is going to Lapland on Monday for a week. |
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| C • congrats 2 |
Friday Dec 8 |
| running 1:20:43 [2] | |
| shoes: Saucony aura LX |
| Miserable yucky weather conditions, spitting ice rain and blowing wind. Brrrrrrrrrrrr. |
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| C • weather 5 |
Thursday Dec 7 |
| running 23:00 [1] | |
| shoes: Saucony aura LX |
| a morning jog with Marc!!!!!! (his first time running outside since his injury!) |
| running warm up/down 20:00 [2] | |
| ahr:155 |
| Warm up and cool down for the Uni Bern O champs! |
| Orienteering race 33:48 [5]*** 6.2 km (5:27 / km) | |
| ahr:186 max:192 spiked:18/20c |
| Uni Bern OL Meisterschaft (Champs)
Mass start with two short loops (in random order to split everyone up) and then one long loop afterwards. The first two loops were hectic, because people got the loops in both directions, so there were orienteers running all over the place. I came into the second loop just behind Seline Stalder, Lea Müller was ahead out of site. I made a small mistake to the first control on the long loop and Seline got about 200 meters ahead of me. She was out of site for one control, and then I caught her on a long leg at the control. From then on we were always together, but she was physically stronger, which meant I couldn't lead at all. I felt somewhat passive behind her, but there wasn't much I could do. I ran different fine route choices twice always gaining on her, but on the last long leg to the last control she pulled away on the trails. Finished about 30 seconds behind her in 3rd place, 2 minutes behind Lea Müller. Not bad!
The race was a lot of fun, the course had lots of direction changes and cross over itself a lot. You had to stay concentrated to go to the correct control. Plus there were tons of trails, so you have to be on high alert to take the correct one. Lots of small hills and contour features, and really very run-able. Actually a really good area, and it's not far from where I live.
Really cool to be orienteering at high speed again. I wish the season could start now!
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| C • Good running! Think of how fa... 3 |
Wednesday Dec 6 |
| running 52:00 [2] | |
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| Running with Suzanne, the new physical therapist here at work. Nice to have company. |
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| C • You are going running with oth... 2 |
| indoor bike (hometrainer) warm up/down 44:51 [1] | |
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| strength 42:02 [2] | |
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| core strength plus leg stuff |
Tuesday Dec 5 |
| running warm up/down 52:20 [2] | |
| ahr:148 |
| Warm up 31' (included some strides and drills)
Cool down 21'
No sore muscles from yesterday and felt good running. Finally got the battery changed on my watch, so I could wear my heart rate monitor again. |
| running intervals 38:00 [4] | |
| ahr:174 max:181 shoes: Asics DS Trainer |
| 4 x 3' hard with 1'30" jogging recovery
5' jogging
4 x 3' hard with 1' jogging.
I felt good, but wasn't pushing too hard on purpose, haven't done any speed in a while and didn't want to do them too fast. My pace was strong but from my heart rate I can tell they were very difficult. |
| Note | |
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| SaMa is breaking up... at some point Marc will have http://www.marclauenstein.ch as his own personal webpage and I have now relocated to http://www.my.opera.com/sandrazurcher
have fun! |
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| C • Nice. 1 |
Monday Dec 4 |
| running 49:11 [2] | |
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| Felt better than yesterday, but still not great. |
| stretching 5:00 [1] | |
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| running 28:00 [2] | |
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| Warm up with the monday night crowd. |
| strength 50:05 [3] | |
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| A tough circut training this evening, I think I will have sore muscles tomorrow. |
| stretching 5:00 [1] | |
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