Sunday May 27 |
 | running warm up/down 16:00 [1]2.5 km (6:24 / km) | |
| ahr:135 |
| Warm up (short) and cool down (even shorter) for my first O race since I hurt my ankle! wahoo! |
| Orienteering race 57:20 [4]**** 5.6 km (10:14 / km) +285m 8:10 / km | |
| ahr:177 max:190 spiked:10/13c shoes: VJ Integrators (red/black)#2 |
| Pfingsstafel (Pentecoste-relay) 4th leg.
This is a cool relay. There are 7 legs, the first two start on Saturday night and then Sunday morning the relay continues in the order of finish from the first two legs. The start on Sunday is always 6:30am + the time for first two legs. It's a fun relay because it involves lots of people in the club. There are certain legs were women, older runners or very young runners get to cut the course shorter, and so this way you can still have a very strong team but integrate everyone from a club into the relay. For instance, Marc's club (CO Chenau) won the relay, on their team they had a W40, and a M14 runner, pretty cool!
My run was only so-la-la. I knew it would be a challenge to run a clean race, since the terrain was pretty rough and I had to be careful with my ankle. If I am not too hard on myself it went ok, especially considering that I am still building up my ability to run confidently through the woods. But I can't be happy with my race. I was hesitating the whole way through and I made 3 pretty large mistakes (1- 1.5min each). Not a good performance, I have some work to do.
Lea Müller had the fastest time with 43'
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| C • Training in Schwyberg 5 |
| indoor bike (hometrainer) 43:45 [1] | |
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| blood flow traIning, plus it made my ankle feel better. |
| feet and ankle strength 14:00 [1] | |
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| wokkle board time! |
Saturday May 26 |
| Orienteering 1:05:25 [2]*** 7.8 km (8:23 / km) +178m 7:32 / km | |
| spiked:12/13c shoes: VJ Integrators (red/black)#2 |
| O training on the büttenberg map. I ran the same course as a night-O race in March. I was faster this time :-) just jogging, but at the night-O I had made some mistakes. Course took me 68', the rest was running back to the car from the finish. I was able to run well through the woods without thinking about my ankle too much. I hope and assume that every time will get better. |
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| C • hee hee...Sandra said butt. 4 |
| running warm up/down 24:30 [1]4.2 km (5:50 / km) +114m 5:08 / km | |
| ahr:147 shoes: Brooks radius |
| Jogging with Marc before doing some plyo's and foot exercises at the gym. |
| strength 14:00 [3] | |
| ahr:125 |
| Plyo's with Marc (showing him what I learned from Fränä), I only did two series. |
| feet and ankle strength 10:00 [1] | |
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| doing my feet and ankle exercises between the plyo series. |
| running 11:50 [1]1.5 km (7:53 / km) | |
| shoes: Brooks radius |
| Running home, my legs were beat and I was running slow. Marc started to complain :-) |
Friday May 25 |
| indoor bike (hometrainer) 42:28 [1] | |
| (rest day) |
| Rest day time:-) my legs are dead. |
| strength 10:00 [2] | |
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| core strength |
Thursday May 24 |
| running long 2:03:02 [2]18 km (6:50 / km) +487m 6:01 / km | |
| ahr:149 max:172 |
| Long jog with Luzia, she a physio at work. We ran from Magglingen down through Evilard (on the trails behind) down to Biel (45' of downhill running wasn't good on my already sore legs) to run up the Taubenlochschlucht, then up to Orvin, up the valley and then the small trail back up to End der Welt. I felt pretty tired at the end... guess my legs felt yesterdays race.
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Wednesday May 23 |
| running warm up/down 38:00 [2]6.5 km (5:51 / km) | |
| ahr:154 shoes: Saucony aura LX |
| Warm up and cooling down for the race. Most of the time with marc :-) While cooling down we got poured on by a very impressive thunder strorm. |
| running race 44:54 [5]9.7 km (4:38 / km) +297m 4:01 / km | |
| ahr:186 |
| Tour du Canton race in Le Locle.
I wasn't sure how this race would go for me, since I haven't raced anything in 7 weeks. Well, it went great! I felt strong and fast and ended up 4th overall and 1st in the women's class 20-29. I haven't stood on the top of a podium very often. It was nice. Marc won over all, so we both got to bring home way too much cheese for the two of us.
Cheese anyone?
results are here: http://services.datasport.com/2007/lauf/tdcn/etape... |
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| C • Cheese! 5 |
Tuesday May 22 |
| Orienteering 59:26 [2]6.6 km (9:00 / km) +259m 7:32 / km | |
| ahr:146 max:179 |
| I went orienteering!!!! :-) big smile!
Trained on a map called la dame. Felt a little preoccupied with my foot and didn't focus very hard on detailed orienteering, my goal was to read a map and run through the woods, I wasn't trying to be very accurate. Worked out well but felt a little more insecure running through the woods than I would like. Still some work to do with my ankle.
Suunto GPS says 6.6km... |
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| C • :o) 5 |
| indoor bike (hometrainer) warm up/down 22:00 [1] | |
| shoes: Nike Free |
| Getting the legs moving a bit. |
| strength 30:04 [2] | |
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| some more strength, other stuff than yesterday. |
| feet and ankle strength 16:39 [1] | |
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| i gotta keep doing these exercises |
| stretching 5:00 [1] | |
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| I have sore legs from all the running I did yesterday (maybe from the running drills?) |
Monday May 21 |
| running 1:01:24 [2]10.5 km (5:51 / km) +234m 5:16 / km | |
| ahr:160 max:188 shoes: New Balance 825 |
| I feel better now. It took me however, very long to get warmed up (age??). My right calf was tight and painful for the first 20 minutes. I had to stop to stretch twice! My heart rate was high too. Don't know why. Once I was warmed up I felt good though. |
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| C • Running again! 2 |
| running drills and plyometrics 10:00 [3]1.5 km (6:40 / km) | |
| shoes: New Balance 825 |
| including about 10 strides. |
| running 43:19 [2]7.8 km (5:33 / km) +67m 5:19 / km | |
| shoes: Asic Nimbus |
| Running with Fränä in Kirchberg. This was our warm-up. My legs felt great! |
| strength 25:00 [2] | |
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| most core stuff |
| running 23:26 [2]4 km (5:52 / km) | |
| shoes: Asic Nimbus |
| Our cool-down!
Man I ran a lot today. oopss :-) |
| stretching 10:00 [2] | |
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