Training Archive: szurcherIn the 7 days ending 2007-03-04:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Mar 4 | ||
| running 49:40 [2]7.7 km (6:27 / km) +257m 5:32 / km | |
| ahr:141 max:167 | ||
| Running with my dad and Marc in Magglingen. After 7 days of rain, it was so nice to be in the sun again. My father still has some AZ heat running through his veins and wore shorts and a T-shirt.... it's not that warm yet, but a really nice "spring" day. | ||
| C • If it's over 50 F it's shorts ... 3 | ||
Saturday Mar 3 | ||
| running 25:09 [1]4 km (6:17 / km) +118m 5:29 / km | |
| ahr:136 max:160 | ||
| Morning jog while half asleep. | ||
| running warm up/down 1:08:48 [2]12 km (5:44 / km) | |
| ahr:150 shoes: Asics DSTrainer | ||
| Warm up and cool down for the race. | ||
| running race 35:50 [5]8 km (4:29 / km) vdot: 44.9 | |
| ahr:187 max:190 shoes: VJ Integrators (red/black)#2 | ||
| Swiss Cross Country champs.
1km loop 8 times... the first two loops were mega fast and I felt at my limit very quickly. The group spread out after 1 km, and I basically couldn't gain any places after that (but didn't loose any either!). I didn't feel great, mostly because you loose so much power running in deep mud. But I also had slight stomach cramps. Ended up 12th in my categorie. Anita Weyermann won in 31:17 2nd Simone Niggli 31:46 5th Lea Müller 32:36 6th Seline Stalder 32;50 8th Franziska Wolleb 33:48 9th Angela Wild 33:49 (4th in the U23) Ines Brodmann 35:11 (6th U23) Rahel Freiderich 36:17 (8th U23) Sara Lüscher 36:54 15th Noemi Cerny 37:47 | ||
| C • Nice! 9 | ||
| Note | |
| At last year's Swiss Cross Champs in similar conditions ( deep mudy surface to run on) I lost 5 min 20 sec to Simone, this year I lost 4 min 4 sec. hurray! | ||
Friday Mar 2 | ||
| running 55:43 [2]8.9 km (6:16 / km) +264m 5:27 / km | |
| shoes: Asics 1110 | ||
| A super lovely night for a run... i could turn off the head lamp a bunch and just run in the dark. It was so nice. I also felt really fresh. I guess the long nap today and an easy training week was really good for me. Looking forward to the Swiss Cross Country Champs tomorrow. We have 8km on a 1km loop in a field after about 100 other people have already run their race on the same loop. It's been raining none stop for about a week, the track is going to be a sloppy mess! | ||
| running drills and plyometrics 10:00 [3]1.2 km (8:20 / km) | |
| 2 x (6 drills with about 100 meter stride after every drill) | ||
| strength 10:00 [2] | |
| core stuff. | ||
| stretching 10:00 [1] | |
Wednesday Feb 28 | ||
| running 50:35 [2]8.5 km (5:57 / km) +100m 5:37 / km | |
| ahr:142 shoes: Asic Nimbus | ||
| A light jog after work in the dark. The night was so magnificent, always changing between strong moon light, where I could turn off my head lamp, and rain clouds darkening the sky. Very refreshing to be outdoors. I feel like I haven't really had fresh air in days. | ||
Tuesday Feb 27 | ||
| Note | |
| (rest day) | ||
| ugg, what a day! | ||
Monday Feb 26 | ||
| running warm up/down 28:03 [2]5 km (5:37 / km) | |
| Monday night group. Nice to see Fränä again. | ||
| running drills and plyometrics 15:00 [3] | |
| lots of jumping drills | ||
| strength 45:00 [2] | |
| then a bunch of core strength and some leg exercises. | ||
| stretching 5:00 [1] | |
| at the end some nice stretching. | ||