Sunday Mar 18 |
 | running warm up/down 50:00 [2]5 km (10:00 / km) +344m 7:26 / km | |
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| The start of the regional O meet that we took part in was a good few km away with a bunch of climb. The junior I was coaching wanted that I went with her to the pre-start, so that meant I had to go to the start an hour before my own start. It didn't make sense that I would go back to the finnish, so I waited at the start. The problem was that there was do clothing transport, so I had to run back down and up a bit to stay warm before my race. |
| Orienteering race (Training) 1:03:11 [4]***** 5.5 km (11:29 / km) +432m 8:15 / km | |
| ahr:166 spiked:16/18c |
| Ugg, what a race! This place was really really steep. My watch recorded 432 meters climb up, and 610 meters climb down!
I had a good start, and was accurate and concentrated. I am certainly not the fastest through stony, rough, steep ground though. About half way through I slipped out on a steep side hill. Two big rocks (the size of a soccer ball) tumbled down on me, hitting me hard on my hip and back. I got somewhat caught under these two rocks and a fallen tree. Pretty scary, all scratched up and bruised. After that I was really shaken up, and my hip really hurt. I made my way down this hill and tried to gather my concentration again... I was ok for two controls, but then made a big route choice error and exicuted it badly, and then another 4' mistake. What was a pretty good race turned into a pretty bad one. In total I lost about 8' to mistakes. Too bad. |
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| C • rocks 7 |
| running 22:22 [2]3.5 km (6:23 / km) | |
| ahr:132 max:145 |
| Cool down run in the evening with Fränä, my hip did well, good sign for more training tomorrow. |
Saturday Mar 17 |
| Orienteering 57:35 [2]6 km (9:36 / km) +221m 8:06 / km | |
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| Setting controls (picking up too) for the next training session, this time with the juniors that we worked with in February. |
| Orienteering 55:57 [3]**** 5.8 km (9:39 / km) +321m 7:33 / km | |
| spiked:15/16c |
| There was also a training set up for us that we could do between the two trainings for the juniors. I made a huge mistake in the first loop, losing about 6 minutes. I guess it is hard to concentrate on training well when you are also responsible for 10 juniors. |
Friday Mar 16 |
| running warm up/down 30:00 [2]4 km (7:30 / km) +234m 5:48 / km | |
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| Warm up UP to the start, cool down back down to the car. |
| Orienteering 1:08:34 [4]**** 4.2 km (16:20 / km) +518m 10:06 / km | |
| ahr:165 max:178 spiked:16/17c |
| Our next exercise in the course was to set up two training for the elite team. One was on the map Curzuh, and the other is 4 small sprint training in Bellinzona. I was in the group organizing the sprint trainings, therefor I could take part in the morning training on Curzuh. The terrain is very steep and really rough, plus the fallen leaves were really deep, so that you couldn't see the ground. This slowed me down a bit, especially when running down hill.
Technically it was a good training, I stayed concentrated, and had no mistakes to speak of. |
| Orienteering 30:00 [1]3 km (10:00 / km) | |
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| Setting controls for the sprint training. |
| Orienteering race 11:06 [5]* 1.4 km (7:56 / km) | |
| spiked:10/11c |
| I could run one of the four sprint training full speed (since I didn't plan this one). I had trouble transitioning from city to park, and made a 30" mistake. It was also hard to concentrate after all the running around to orginize the other trainings.
Here is the course with Dani Hubmann route: http://www.danielhubmann.ch/dh/images/stories/news... |
| running 15:00 [2]2.5 km (6:00 / km) | |
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| Running back and forth between the start of two of our sprint trainings and the van. Lots of running around checking control locations, etc. |
Thursday Mar 15 |
| Note | |
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| I am now in the Tessin for the 2nd half of the Junior coaching course ( first half in early Feb.). The weather is great, warm +20°! The course goes until Sunday, and then Marc, Fränä, K81, Lukas and I are staying until Tuesday evening! |
| running warm up/down 20:00 [2]2.5 km (8:00 / km) | |
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| After a few lectures, we were given the assignment to plan a warm- up. This weekend is also a "stuzt-punkt training lager" ( opptional training camp) for the elite team, so they were our "kids" we did the warm up with. With four goups, the warm up went for over 45 minutes, but we got to do a lot of different exercises. |
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| C • Mmmm...lager. 4 |
| running drills and plyometrics 10:00 [2]1 km (10:00 / km) | |
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| we also did a bunch of track drills in the warm up session. |
| running 1:11:37 [2]12 km (5:58 / km) +300m 5:18 / km | |
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| After the warm up exercise we were given some time to train on our own before the course continued. From Tenero we ran/biked bike to the big damm (in a James Bond movie, don't know which one, it's the damm in this movie (trailer 3) at: http://andreas.rueedlinger.name/spispowk/de/index.... ), and back down. Ran together with Fränä, nice to enjoy the sun and warm weather. |
Wednesday Mar 14 |
| Note | |
| (rest day) |
| Frustrating rest day! My work schedule plus life stuff has been so much lately that unplanned rest days keep popping up. It's frustrating, but I know that the end of this hectic time is near and soon I can settle into a rythm again. |
Tuesday Mar 13 |
| running warm up/down 48:20 [2]9 km (5:22 / km) +154m 4:57 / km | |
| ahr:148 shoes: New Balance 825 |
| Warm up, cool down and time between intervals. |
| running intervals 13:23 [5]3.6 km (3:43 / km) | |
| ahr:181 max:190 shoes: New Balance 825 |
| 3 x 1200 meters with 3' rest between.
4.26,7
4.27,7
4.29,4
Since I still felt a little tired from the weekend, I decided to not to too much. I wanted to run them at a pretty fast pace, so I decided that 3 is enough for now.
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| C • fast 1 |
| running drills and plyometrics 15:00 [3]2 km (7:30 / km) | |
| shoes: New Balance 825 |
| Two rounds of drills with a few strides at the end |
Monday Mar 12 |
| running 43:57 [2]7.6 km (5:47 / km) +218m 5:03 / km | |
| ahr:146 max:165 |
| Everything is a little stiff, but I could run at a normal speed anyway. I was surprised! |
| stretching 5:00 [1] | |
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| indoor bike (hometrainer) 42:20 [2] | |
| ahr:135 shoes: Nike Free |
| In the episode of Friends I was watching, Joey goes out to "Las Vegas" for a lead role in a movie and the scene where he is supposed to work is at Vasquez Rocks just outside of L.A. Marc and I did an O- training this January! So cool!! |
| feet and ankle strength 10:00 [1] | |
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| strength 25:00 [3] | |
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| stretching 5:00 [1] | |
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