Sunday Jan 7 |
 | Orienteering 1:33:30 [2]8 km (11:41 / km) +355m 9:34 / km | |
| |
| Setting controls for the O training. Another really steep and tough area! |
Saturday Jan 6 |
| Orienteering 59:03 [1]7 km (8:26 / km) +245m 7:11 / km | |
| shoes: Saucony Tangent |
| Terrain run with the group!
|
| running warm up/down 21:46 [2]3.7 km (5:53 / km) +100m 5:11 / km | |
| shoes: VJ Integrators (red/black)#2 |
| Running to the start and from the finnish back to the car. |
| Orienteering 1:53:00 [4]*** 8 km (14:08 / km) +825m 9:19 / km | |
| ahr:161 max:181 spiked:21/24c shoes: VJ Integrators (red/black)#2 |
| Wicked steep orienteering course set by the Swisscheese! More later, it's too late now to write anything more. |
Friday Jan 5 |
| aquajogging 45:00 [1] | |
| |
| Aquajogging in an outdoor pool with Viktoria was a lot more fun than normal! |
| strength 12:00 [2] | |
| |
| some core strength at pool. |
| stretching 5:00 [1] | |
| |
| |
| Orienteering 1:20:30 [1]5 km (16:06 / km) +325m 12:09 / km | |
| shoes: VJ Integrators (red/black)#2 |
| Our first orienteering training, Wahoo!
Running with Anna and Viktoria taking turns leading and speaking our thoughts out load. The terrain is really steep, and somewhat vague, something to get used to (the vagueness not the steepness :-)).
We spent a decent amount of time talking about the features on the map making our progress slow. |
Thursday Jan 4 |
| running 47:13 [1]5.5 km (8:35 / km) +150m 7:33 / km | |
| ahr:140 max:173 shoes: VJ Integrators (red/black)#2 |
| Terrain run on Nisene Marks. My legs felt tired so I ran slowly and ran on a trail at the end to let my legs loosen up. |
| running 1:04:00 [2]10.4 km (6:09 / km) +335m 5:18 / km | |
| |
| Running in San Francisco on the other side of the Golden Gate Bridge. We got stuck in a traffic jam on our way up to SF (in all directions, car accidents in front of us and well as behind us in the other direction). We ended up 1h 30 minutes late and had to run in the dark. It ended up being great, really fun running in the dark, we saw so many beautiful skylines and lights! |
Wednesday Jan 3 |
| running 54:00 [2]9.2 km (5:52 / km) +50m 5:43 / km | |
| ahr:152 max:176 shoes: Saucony Tangent |
| Running with Viktoria and Anna in Nisene Marks State Park, wow what a beautiful area! I am so happy to be feeling better! |
| stretching 5:00 [1] | |
| |
| |
| feet and ankle strength 11:00 [1] | |
| |
| A new training type! Strength training on the wokkle board. |
| running warm up/down 45:00 [2]8 km (5:38 / km) | |
| shoes: Saucony Tangent |
| Warm up, cool down, and recovery between intervals. |
| running intervals 19:32 [5]5.2 km (3:45 / km) | |
| ahr:185 max:193 shoes: Saucony Tangent |
| Track intervals
We ran 800m, 1000m, 1600m, 1000m, 800m. My times were 2:59, 3:52, 6:12, 3:45, 3:06.
First 800 meters felt easy, then the 1000 meter was about 8 seconds too slow, I found it hard to pace in the dark on the poorly lighted track. Then the 1600 felt good and for the rest I got into a good pace.
I have to say that I am really impressed with Anna, she was running at a threshold pace and was only about 10 seconds slower than me (I think). It's so great to meet an inspired, really motivated and dedicated athlete like her interested in orienteering, she's a keeper! |
Tuesday Jan 2 |
| Note | |
| |
| Well, today's training is planned to be an explore run, the boys (Christoph, John, Vladimir, and Marc) and the girls (Anna and Viktoria) are going together to explore the area. My plan is to not to do this long run, and take part in the gympa training that Viktoria is leading this afternoon. Hopefully if I take it easy today, I will be good to go tomorrow. |
| running warm up/down 30:00 [1]5 km (6:00 / km) | |
| shoes: Asics DS Trainer |
| Warm up and cool down for Viktoria's Gympa training. Doing some running made me feel almost a little better than before. That's a good sign. |
| strength 1:00:00 [3] | |
| |
| A really great and tough strength workout. I learned some new moves for my own strength workouts. |
Monday Jan 1 |
| |
| Event: US Team Training Camp
|
| running 22:00 [1]3.8 km (5:47 / km) | |
| |
| We made it to Aptos, CA for the US Winter training camp! Everyone arrived without a problem. It really sucks that I am sick. This week is all about doing a lot of running, and training together. What a bummer. |