Training Archive: szurcherIn the 7 days ending 2007-03-11:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Mar 11 | ||
| running 30:00 [2]3.5 km (8:34 / km) +250m 6:19 / km | |
| ahr:156 shoes: Asics 1110 | ||
| Running from Marc's parents house to the O training. | ||
| C • Tired 2 | ||
| Orienteering 1:32:02 [4]***** 10.5 km (8:46 / km) +331m 7:34 / km | |
| ahr:167 max:186 spiked:23/25c | ||
| Compass training on Le Serroue on a reduced map without trails. This was really tough, 10.5 km through the woods. Sometimes I had a really nice flow, other times I felt tired and a little hesitant, but all in all I am really happy with the training. Technically it went very well.
Good weekend of O training, I wish it was always like this. | ||
Saturday Mar 10 | ||
| running 45:00 [2]6.8 km (6:37 / km) +313m 5:23 / km | |
| ahr:145 | ||
| O training with the Swiss Junior team.
Running to the start of each mass start and between the rounds. | ||
| Orienteering intervals 49:24 [5]***** 5.5 km (8:59 / km) +181m 7:43 / km | |
| ahr:178 max:190 spiked:20/24c | ||
| 4 Mass start short courses at Bois du Devens. This was a head on head compition with 4 other runners, forked courses of very similar length. Each round counted in a ranking for the next round. I started in the second block, slipped down to the fourth after the first round, jumped up to the third after that, and stayed there for the last round.
This type training is exactly what I need, fast orienteering, forcing me to practice what I want to be able to do in a race, but giving me the chance to learn from the mistakes that are made without a let down from a personal standpoint. I made a mistakes in all of the rounds except the 2nd one, but am certain it was super for me to push myself hard and see what happens at that speed. I am happy to be able to train orienteering at a high speed. The map had no trails making it especially challenging! Great training put together by the coaches of the Junior team!! Glad to be able to participate. | ||
| C • That sounds like a really fun ... 3 | ||
| running 45:00 [2]7 km (6:26 / km) +100m 6:00 / km | |
| ahr:140 | ||
| Evening jog wit Fränä at La Vue des Alpes. Nice sunset! | ||
Friday Mar 9 | ||
| aquajogging 42:00 [2] | |
| Got up at 5.30am (ugg) and only to find the door for the pool malfunctioning and not being able to get in for 20 minutes. Luckily we got in, but it seems I was distracting to Marc (check his log). | ||
| running 57:48 [2]10.5 km (5:30 / km) +266m 4:53 / km | |
| ahr:138 max:160 | ||
| Running after a really long day, my legs were dead tired and I am sick of feeling stress out. I'm glad its again the weekend and that I have survived another week. | ||
| C • Stressed 2 | ||
Thursday Mar 8 | ||
| Orienteering warm up/down 1:06:06 [2]5.7 km (11:36 / km) +210m 9:48 / km | |
| spiked:10/10c | ||
| Up at my dad's house in Beatenberg, just below where he lives is a super map (gluten waldegg)! Marc put together an interval training for me. This time is the warm up and setting the controls, which I did from a different direction than for the interval, everything was super thought through. Thanks Marc!
I find setting controls also a really good technical training. I am glad that I got to do both look at the detail in the terrain and also run fast through the controls. | ||
| Orienteering intervals 28:25 [4]***** 3.1 km (9:10 / km) +197m 6:57 / km | |
| spiked:15/16c | ||
| Each interval had about 5 controls, and there were 4 intervals. Times were:
6.19 8.42 6.24 7.00 I didn't end up setting all the controls because it was taking too long, so that meant I had to slow down in the control circle on one interval. Otherwise I spike everything. It was so much fun! | ||
| C • Cool 2 | ||
| indoor bike (hometrainer) warm up/down 23:03 [1] | |
| ahr:128 | ||
| warm up for strength. | ||
| strength 42:33 [3] | |
| The normal stuff, lots of core! | ||
Wednesday Mar 7 | ||
| running 44:13 [3]7.9 km (5:36 / km) +219m 4:55 / km | |
| ahr:161 max:177 shoes: Mizuno | ||
| I think I do most of my runs a little to slow (or actually Marc told me that I do my runs too slow sometimes), so today I tried to stay at about 5:10 min/km when it was flat. This makes my heart rate on average about 5-7 bpm higher than a normal run for me, but it's probably closer to an intensity that brings me more.
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| C • so, how does one determine 7 | ||
| indoor bike (hometrainer) 44:46 [1] | |
| ahr:125 max:143 shoes: Nike Free | ||
| Quick ride before heading off to dinner... | ||
Tuesday Mar 6 | ||
| hiking 50:00 [1]4 km (12:30 / km) +350m 8:42 / km | |
| ahr:115 shoes: Saucony Tangent | ||
| Hiking with my dad in Beatenberg for 2 hours. It was nice to get out after a morning of moving boxes and such. Beatenberg is a great place for outdoor activities. I think Marc and I will do a "training camp" up there sometime for a weekend, now that my dad has such a great place for us to stay at :-) | ||
| running 25:00 [2]3.5 km (7:09 / km) +120m 6:06 / km | |
| ahr:150 max:176 shoes: Saucony Tangent | ||
| Running an extra loop while my dad hiked a short cut. My way got up so high, that I ended up in snow up to my knees for a few minutes. hehe, first time I have been in snow since the beginning of December.. sad actually. | ||
| feet and ankle strength 10:00 [1] | |
| Did some feet exercises when we got home from Beatenberg. | ||
Monday Mar 5 | ||
| Note | |
| (rest day) | ||
| Unplanned. Slight fever, strong headache. | ||