Sunday May 13 |
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| Event: Swiss O championship middle
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 | Mt. Biking long 2:11:47 [3]+863m | |
| ahr:140 max:179 |
| I road my uncles mt. bike from Lugano to the Swiss middle distance champs. Made a detour through Agno, Vernate, Cimo, Arano, Cademario (then a 15' decent down a switch back road, yupee) to Bioggio, Gravesand, and finally Torricella-Taverne. Good ride, lots of climb. |
| running 48:20 [2]9 km (5:22 / km) +161m 4:56 / km | |
| ahr:139 max:169 |
| Evening jog on the Lago di Lugano, first a little bit with Marc, but since my cruising speed is not the same as his, he took off after 15 minutes (understandable). I felt tired at first and then always a bit better. |
Saturday May 12 |
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| Event: Swiss O championship short
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| running 28:13 [2]4.8 km (5:53 / km) +133m 5:10 / km | |
| ahr:150 max:171 shoes: Saucony aura LX |
| Running here in Magglingen before heading down to the Tessin to watch the sprint and middle distance Swiss champs. |
| running 42:22 [2]8 km (5:18 / km) +88m 5:01 / km | |
| ahr:157 max:174 |
| Running around Lugano before watching the Swiss Sprint champs. |
Friday May 11 |
| indoor bike (hometrainer) warm up/down 10:00 [1] | |
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| feet and ankle strength 10:00 [2] | |
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| strength 22:00 [3] | |
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| the usual leg exercises |
| indoor bike (hometrainer) 44:50 [2] | |
| ahr:137 max:157 shoes: Nike Free |
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Thursday May 10 |
| indoor bike (hometrainer) 1:35:00 [2] | |
| ahr:139 max:163 shoes: Nike Free |
| I've been feeling a little worn out and my ankle is frustrating me too. It took a lot of effort to sit on the bike for this long. I however did 2 x 5 minutes at a hard tempo, which ended up making me feel tired. I guess its just not a good training day. I hope to get some more sleep (the stress of hosting a conference is now over) and feel more energetic. I also hope that my ankle improve some more, it has been on a plateau since I started running. |
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| C • maybe ease up on the running s... 3 |
Wednesday May 9 |
| running 48:38 [2]8 km (6:05 / km) +182m 5:27 / km | |
| ahr:156 max:180 shoes: Saucony aura LX |
| A quick run over lunch between workshops and presentations. Heart rate was a little high. |
| running 20:00 [2]4 km (5:00 / km) | |
| ahr:158 shoes: Saucony aura LX |
| Warming up on the treadmill. Ankle hurt a little at lunch and again this evening. |
| strength 38:00 [3] | |
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| Leg and core strength exercises. |
| feet and ankle strength 15:00 [1] | |
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| I can do these exercises again, now that my achielles tendon has recovered. |
Tuesday May 8 |
| Note | |
| (rest day) |
| My ankle swelled today after spending the whole day in Bern walking around. For work I had to show an American exercise physiologist around who is here as a guest speaker at a conference of ours. He is from the Olympic Training Center in Colorado Springs (ironic huh). It was fun to spend a day speaking English and exploring Bern some, but it wasn't good for my ankle. |
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| C • Hey!!! 6 |
Monday May 7 |
| aquajogging 41:25 [2] | |
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| Aquajogging before work. I was in the pool at 6am, I am happy to have actually made it, since I had planned to do it several times last week and always found an excuse not to get up that early.
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| running 45:12 [2]7 km (6:27 / km) +240m 5:31 / km | |
| ahr:146 max:181 shoes: Saucony aura LX |
| Evening run with Marc. I am so happy he is home again. |