Training Archive: szurcherIn the 7 days ending 2007-03-25:
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| M | T | W | H | F | S | S | ||||||||||||||||
Sunday Mar 25 | ||
| Event: 1. National Race / Basler Einzel OL | ||
| running warm up/down 1:04:39 [2]9 km (7:11 / km) +351m 6:01 / km | |
| shoes: VJ Twisters | ||
| There was a long (and steep) way to the start and back from the finish today. Legs felt heavy both before and after the race, but okay during the race... funny. | ||
| C • heavy legs 2 | ||
| Orienteering 1:24:16 [5]**** 8.9 km (9:28 / km) +521m 7:19 / km | |
| spiked:14/15c shoes: VJ Twisters | ||
| A solid race. I made no concentration mistakes and I was clean except for the 2nd control where I lost about 40". This was a really interesting race actually. The beginning was very detailed and then it went into a long route choice and some really steep terrain. My goal for today was to look at every route choice closely and not miss anything. I was able to do that, and on the longest leg I think I took a really good route. The 2nd big route choice went less well, but not because I didn't take a good route, but because I am a wuss and didn't want to go down the slope where I had planned. I took a detour instead and lost 3' (!) there, really too bad, because I guess just a few meters the other direction, it was much easier to get down, but where I was standing looking into this deep valley I surely didn't want to go down. The problem was the somewhat deep, wet snow, it was just so darn slippery. The snow made the running in general a little slower. Especially for a early starter like me, sometimes I was breaking trail... I wonder if the later starters will be much faster. I haven't seen the results yet, since the start times were really spread out. | ||
| Note | |
| Here is the map without routes and the
route choice a little closer. Look at these two first to see where you'd go through. Here is my race. Enjoy! | ||
| C • route choice 8 | ||
| Note | |
| To add to the fun here is Daniel Hubmann's race with his routes: http://www.danielhubmann.ch/dh/images/stories/maps... They had a similar leg (7-8 for them) and you can see he sayed on the paved road... interesting. | ||
Saturday Mar 24 | ||
| Note | |
| it's been a while...
| ||
| indoor bike (hometrainer) 44:51 [2] | |
| ahr:126 shoes: Nike Free | ||
| Trying to give my legs a bit of a break to be somewhat rested for tomorrow's race. It's our first National A meet here this year. | ||
| feet and ankle strength 16:00 [1] | |
| the usual exercises. | ||
| strength 25:15 [2] | |
| Core exercises no legs. | ||
| stretching 13:00 [1] | |
| This was much needed, my legs are feeling stiff after Thursday and yesterday. | ||
Friday Mar 23 | ||
| running 33:11 [2]4.8 km (6:55 / km) +141m 6:02 / km | |
| ahr:143 max:168 | ||
| There is too much snow to run on the trails here, so I had to run on the roads some of the time. Crazy weather! | ||
| running warm up/down 20:00 [2]3.2 km (6:15 / km) +46m 5:50 / km | |
| ahr:121 | ||
| Running to the start and back from the finnish with Torino:-) | ||
| Orienteering tempo (night-O) 1:08:48 [4]*** 5.4 km (12:44 / km) +269m 10:12 / km | |
| ahr:168 max:186 spiked:10/14c shoes: VJ Integrators (red/black)#2 | ||
| Sometimes I just can't explain why I make such big mistakes.
okay, let me start from the beginning. The first 5 controls were really good, it felt like I was doing the orienteering automatically and I didn't have to "think" very much. Maybe this was good (?) because the time for those first few controls is also good (losing about 10-30" per control to Franziska Wolleb), but then a fatal mistake happened. At number 5, I planned my route to the next control, I also executed it well too, but realized about 2/3 the way there that I was running back to number 4!!! Ahhh. I turned around and made my way to number 6, but this cost me about 7 minutes, and it really frustrated me. This is exactly the type of mistake I typically make. They are not due to a lack of navigational skills but rather a lack of concentration. grr. Anyway, after that I was still able to run a few controls well, I made myself 'get over it' and keep going smoothly, this worked. But then we have a pit in middle green as a control location (at a night-o, grr) and even though I attacked it from a solid attack-point, I didn't hit it and wandered around in the green for a few minutes, went back out to my attack-point and tried again, this time I got it. Another 5 minutes down the drain. After that I lost my confidence and motivation, to the next control I was just slow. The one after that I didn't know where I came out on a trail, and rain up two rides each time too early before hitting the correct ride (stupid!) losing again another 2 minutes. So again a good start turned into a bad race :-( to make it worse, it ends up that I didn't copy the last control on my map and ended up not going there (naturally) so I am DQ-ed. oh well. Searching for a pit in the green is unfortunate, and not knowing your distance or angle of approach to a control is a night-O problematic, both of these types of time loss I can live with, but I just can't live with my mistake to number 6. Going half way back to number 4 is just unacceptable. I want to fix these types of mistakes, but I just don't know how! help.... | ||
| C • mistakes 2 | ||
Thursday Mar 22 | ||
| running 49:03 [2]7.9 km (6:13 / km) +210m 5:29 / km | |
| ahr:150 | ||
| Running in a white out! This is the first *real* winter run I have had this winter... blizzard like conditions and a few cm of snow under foot. For some of the run I was the first person on the trails and road, it was a nice feeling.
All my aches and pains are gone from the weekend, which is nice. | ||
| C • I can't believe you were runni... 4 | ||
| running warm up/down 47:34 [2]8.7 km (5:28 / km) | |
| ahr:150 shoes: Asics DSTrainers (white/blue) | ||
| Warm up, cool down and rest in between intervals. | ||
| running intervals 20:00 [5]5.3 km (3:46 / km) | |
| ahr:180 max:191 shoes: Asics DSTrainers (white/blue) | ||
| 10 x 2' with full recovery at 16 km/h on the treadmill. Ok well the truth is that the first one was at 15.5 km/h, I noticed it was too slow, so I moved up to 16 km/h, the last one I did at 16.5 km.
A year ago on March 8th I did the same workout, at that point the workout looked like this: "10 x 2' with 2' recovery 5 at 14.5 km/h (HR: 174, 179, 179, 180, 180) 3 at 15.0 km/h (HR: 184, 186, 185) 1 at 15.5 km/h (HR: 185) 1 at 16.0 km/h (HR: 188) this one was tough." Not too shabby of an increase in one year... | ||
Wednesday Mar 21 | ||
| indoor bike (hometrainer) 31:09 [2] | |
| ahr:129 shoes: Nike Free | ||
| recovery ride | ||
| feet and ankle strength 17:23 [2] | |
| My pitiful downhill running ability shows that I should do more feet and ankle strength. | ||
| strength 25:19 [2] | |
| core strength | ||
| stretching 6:00 [1] | |
Tuesday Mar 20 | ||
| Orienteering 44:28 [2]3 km (14:49 / km) +374m 9:08 / km | |
| ahr:115 max:168 spiked:8/8c | ||
| I guess I am tired, because I just couldn't run today. The training would have been intervals uphill to the start of a downhill O training. 3 loops available, I did 1... then picked up some controls. My side hurt quiet a bit running downhill, I guess I kind of bruised the stabilizing muscles of my stomach/hips and steep downhill is just too much. I guess we have done enough orienteering in the last 6 days.... time to go home! | ||
| Note | |
| During my stay in the Tessin I ran 3358 meters of climb! It's a steep place. | ||
Monday Mar 19 | ||
| running 22:07 [1]3.4 km (6:30 / km) | |
| ahr:130 max:139 | ||
| Morning jog to see if my hip hurts too much to orienteer. It was a little painful, but not bad. Yahoo! | ||
| Orienteering 1:29:59 [3]***** 8.2 km (10:58 / km) +614m 7:59 / km | |
| ahr:155 max:178 spiked:17/19c | ||
| Map: Arceno, the location of the Long distance at JWOC '05
This was a siteseeing course, we ended up on top of all the look out cliffs possible. Really nice run, I felt good too. My hip is fine, just black and blue and tender to the touch. My heart rate didn't come up very high, I wasn't pushing, but I also had to read the map so much that I couldn't run particularly fast. On the other hand it was almost like a relaxing long jog... I don't think I have ever had that experiance while orienteering before. Kind of cool. | ||
