Sunday Feb 4 |
 | Orienteering 1:00:00 [2]**** 5 km (12:00 / km) +100m 10:55 / km | |
| shoes: Inov-8 Mudrock 280 |
| As part of the Coaching course we set up a training for some local youth runners. This time includes setting controls and picking them up. Most of the day was spend standing around while the kids were out doing the training, and sitting in lectures. Good course, the second half is in a month in Tessin. Will be nice!
It was really fun to work with some kids and try to teach them some of the skills that we use for orienteering. Planning an orienteering training and then directly "trying it out" with a group of motivated kids was a really good experience. |
Saturday Feb 3 |
| running warm up/down 37:00 [2]6 km (6:10 / km) | |
| shoes: Inov-8 Mudrock 280 |
| Warm up for the Hamme-OL, a long distance race put on every year in February for the Swiss team members by the Swiss team fan club. |
| Orienteering race 1:07:11 [4]**** 8.5 km (7:54 / km) +337m 6:36 / km | |
| spiked:37/37c shoes: Inov-8 Mudrock 280 |
| The Hamme-O is a mass start and this time was broken into three parts. First we did a loop in Lindberg. Our first challenge was climbing about 100 steps up to the woods. I found out quickly that I wasn't feeling well and couldn't run at a normal race pace for myself. I pushed myself as much as I could, and got through this first loop ok, it was a short loop of only 20 minutes long, but at a fairly high pace. The next part was on a street map of Winterthur, and we had about 40 minutes in town. My ability to run fast continually decreased during the street-o and I started to realize that I may actually be fighting something, so that my body was tired for some reason. I have also had problems with both my calves since Tuesday's intervals and they started cramping up during the street-o. After the next change over into Eschenberg I decided to cut the course short (went to a few controls and then to the finish). I just wasn't willing to risk getting sick or injured (calf were really hurting at this point). I think it was the right decision, but it was hard not to finish. I hate giving up... |
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| C • sick 3 |
Friday Feb 2 |
| running (games) 1:00:00 [3]9 km (6:40 / km) | |
| shoes: Nike Free |
| Marc and I were in a course to become qualified to be coach's in orienteering at a youth level. We did some Unihockey games for 1h30 minutes today, lots of sprinting around, but also good practice in agility and control. It was defiantly different movements for me, and I had sore muscles the next day... ! We also did some interesting indoor orienteering, in form of a memory-O with gym equipment.
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Thursday Feb 1 |
| running 24:00 [2]4 km (6:00 / km) +50m 5:39 / km | |
| shoes: Inov-8 Mudrock 280 |
| Running to and from our place to the map. |
| Orienteering 47:35 [3]4.7 km (10:07 / km) +100m 9:09 / km | |
| shoes: Inov-8 Mudrock 280 |
| Orienteering on the Schüpberg map. It's so sad what logging has done to this area. There are some places where I couldn't even get through due to the destructive logging. Our O-map is basically useless too, since so much of the logging has covered a lot of trails and then made new ones by dragging the logs and driving big tractors through the woods. The area's that were logged last winter have now grown over and basically dark green on the map. So sad :-(
I did however managed to get a good training out of the area anyway. I did two loops at full speed, one lasting 12 minute and the other 17 minutes, the rest at a normal running speed. I guess it's good timing that we are moving next week, I think we have gotten all the training out of these woods that we can in the last two years. |
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| C • Logging? 11 |
Wednesday Jan 31 |
| running 47:16 [2]7.5 km (6:18 / km) +215m 5:31 / km | |
| ahr:147 max:170 shoes: Ice Bugs |
| Left calf a little stiff from yesterday. Otherwise felt good and enjoyed the sun! |
| stretching 5:00 [1] | |
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Tuesday Jan 30 |
| running warm up/down 46:20 [2]7.5 km (6:11 / km) +111m 5:45 / km | |
| ahr:148 shoes: Saucony aura LX |
| Warm up and cool down with the Tuesday interval group. I met a girl from Ohio who is here on an exchange. She spoke really well German. Funny to speak German with an American. |
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| C • unfortunately, you don't speak... 4 |
| running intervals 30:00 [4]5.6 km (5:21 / km) +210m 4:31 / km | |
| ahr:184 max:191 shoes: Saucony aura LX |
| Hill repeats of about 600 meters long and 30 meters climb. The workout was continuous, we never stopped, we just kept running at the top back down (about 200 meters down) and then started directly again. We were told to do loops for 30 minutes. If you got to the top at 29:59 you would have to do one more, like in bike racing. I ran with Seline and Martina and we did 7 loops, the guys did 8, and most of the girls did 6. I was about 5 seconds slower than Martina and Seline with an average of 3 minutes per interval. I felt surprisingly strong. |
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| C • sounds like a good workout! 4 |
| indoor bike (hometrainer) 46:43 [1] | |
| ahr:136 shoes: Nike Free |
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| stretching 10:00 [1] | |
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Monday Jan 29 |
| running warm up/down 26:39 [2]4.6 km (5:48 / km) +34m 5:35 / km | |
| ahr:142 max:172 shoes: Brooks radius |
| Monday night group running warm up for the strength training. My legs were stiff and tired. I think Friday/Saturday/Sunday were hard on me, that is why I didn't do anything yesterday evening or today at lunch. |
| strength 55:00 [3] | |
| shoes: Nike Free |
| Strength training with the group again. After about 45 minutes I felt dead, got myself through the last few set though. |
| stretching 10:00 [1] | |
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