Training Archive: szurcherIn the 7 days ending 2006-12-24:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday Dec 24 | ||
| indoor bike (hometrainer) warm up/down 29:30 [1] | |
| shoes: Nike Free | ||
| Feeling some pain in my right foot, so I thought a no running day was in order. | ||
| strength 34:23 [3] | |
| A really good strength workout. | ||
Saturday Dec 23 | ||
| running 46:44 [2] | |
| morning jog, I wish I could say there will be a "afternoon training" but there won't be. | ||
| C • Hey, which day are you guys fl... 3 | ||
Friday Dec 22 | ||
| running warm up/down 54:00 [2] | |
| ahr:142 max:164 shoes: Saucony aura LX | ||
| A long warm up and cool down. The warm up included some track drills. | ||
| running intervals 20:00 [5] | |
| ahr:172 max:182 shoes: Saucony aura LX | ||
| 3 x 5 minutes hard with 2.5 min rest. I was able to cover the same about of distance each time.
Splits: 5:06, 5:10, 4:51 On the last one I thought I was running too slowly since my legs were heavy from the lactic acid, so I kept pushing myself harder and harder. Amazingly my heart rate only went up to 182bpm, by the end I felt like I was pushing really hard. | ||
| C • that feeling 1 | ||
| stretching 6:00 [1] | |
Thursday Dec 21 | ||
| Orienteering 1:14:37 [3]*** | |
| spiked:14/16c shoes: Ice Bugs | ||
| A really fun training with Franziska Wolleb. I will put up details (+ map) here when I get some time (hopefully tonight!). | ||
| Note | |
| With this O training today I reached over 100 hours of orienteering this year! That makes me happy, of course some have a lot more, but considering that you have to set up your own trainings here in Switzerland (no big club environment like in Sweden, where trainings are part of the Club culture), it's pretty good. Plus in comparison to 60 hours last year I am happy to be doing more. | ||
| C • Very Good! 4 | ||
| indoor bike (hometrainer) 56:55 [2] | |
| C • spinning 2 | ||
| strength 16:56 [3] | |
| A short round, I was a bit tired. | ||
| stretching 10:00 [1] | |
Wednesday Dec 20 | ||
| running 47:22 [2] | |
| Just around the "neighbourhood" up here in Magglingen, but I found a new trail, I have worked here for over two years and am still finding new places to run. Today was the first really really cold day here... | ||
| C • You want cold??? 2 | ||
Tuesday Dec 19 | ||
| running warm up/down 32:40 [2] | |
| ahr:152 max:174 shoes: Adidas Supernova Trail | ||
| Warm up and cool down for the Tuesday interval training group. | ||
| running intervals 40:00 [5] | |
| ahr:185 max:193 shoes: Adidas Supernova Trail | ||
| The intervals were a two different kinds of effort in a big loop. First, 1 km stretch with 70 meters of climb, it was steep in the beginning, and then more gradual for the last 400 meter. The second effort was flat and about 600 meters (I'm guessing on the distance). There was about 2' jogging recovery between the intervals.
We did 3.5 loops. Uphill 1: 4'50" Flat 1: 2'30 Uphill 2: 4'45" Flat 2: 2'20" Uphill 3: 4'43" Flat 3: 2'18 Uphill 4: 4:45 I was happy to have negative splits and also stayed with Seline, Noemi just behind me. It was a hard workout and I can feel that it made my legs tired. | ||
| indoor bike (hometrainer) 43:50 [1] | |
| shoes: Nike Free | ||
| Trying to loosen my tight legs, it worked! | ||
Monday Dec 18 | ||
| running warm up/down 20:00 [2] | |
| shoes: Asics DSTrainers (white/blue) | ||
| On a treadmill before strength at the gym. | ||
| strength 35:00 [3] | |
| shoes: Asics DSTrainers (white/blue) | ||
| Weights for the legs, normal core exercises and some jumping too. My legs feel tired already now, 20 minutes after the workout. | ||
| stretching 5:00 [1] | |