Sunday Jun 10 |
 | indoor bike (hometrainer) 44:19 [1] | |
| ahr:120 |
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| C • Good Job 3 |
| strength 21:22 [2] | |
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| feet and ankle strength 10:00 [1] | |
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Saturday Jun 9 |
| running 24:09 [1]4 km (6:02 / km) +111m 5:18 / km | |
| ahr:131 max:158 |
| morning jog |
| running warm up/down 40:00 [2]6.4 km (6:15 / km) | |
| ahr:155 shoes: Inov-8 Mudrock 280 |
| Warm up and cool down for the Cressier-Chaumont race. |
| running race 1:10:44 [5]13 km (5:26 / km) +736m 4:14 / km | |
| ahr:184 max:194 shoes: Inov-8 Mudrock 280 |
| Cressier-Chaumont race
I wasn't sure how I would do in this race, since I have not gained my energy back since my illness last week. I was kind of afraid I would be much slower than in 2005, the last time ran this race. I ran this year 1 minute slower than in 2005, but still 4' faster than in 2003. I am satisfied with the time. I ended up doing ok in my age category :-) and was the 3rd woman overall.
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| C • Bravo! 7 |
Friday Jun 8 |
| running 56:37 [2]8.3 km (6:49 / km) +233m 5:59 / km | |
| ahr:145 |
| Just running... |
| running 10:00 [5]2.3 km (4:21 / km) | |
| shoes: New Balance 825 |
| 8 x 1'-1'30" strides. these felt good, thank goodness... |
Wednesday Jun 6 |
| running warm up/down 41:44 [1]6.8 km (6:08 / km) | |
| ahr:145 shoes: Asics DSTrainers (white/blue) |
| Warm up, cool down and the first few slower stages of the running performance test I did today. |
| running intervals 11:00 [4]2.8 km (3:56 / km) | |
| ahr:175 max:198 |
| The last four stages of the performance test. Stages 12.6, 14.4, 16.2, 18.0km/h. I was able to run for 2' at 18km/h which is the most I have ever achieved. My threshold speed is at 15km. This is also the highest threshold speed I have ever had. I have done the same test in Feb of 2005 and 2006, so it's nice to have comparison.
The test has 3 minute stages, starting at 7.2km/h and going up 1.8km/h every stage. Heart rate, lactate and RPE are recorded. We were trying out some new software, plus training our new intern, so it was a good excuse to run a performance test. |
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| C • Awesome!!! 3 |
| indoor bike (hometrainer) 43:17 [1] | |
| ahr:120 shoes: Nike Free |
| just recovering. still tired... don't know why!?! |
| feet and ankle strength 15:00 [1] | |
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Tuesday Jun 5 |
| running warm up/down 25:00 [1]3.5 km (7:09 / km) | |
| ahr:140 shoes: Saucony Tangent |
| Warm up and between each sprint-O interval. |
| Orienteering 12:40 [5]2.8 km (4:31 / km) +35m 4:15 / km | |
| ahr:178 max:190 shoes: Saucony Tangent |
| Sprint-O intervals with the SpSpRS group. This is the Elite sports recruitment school group. Every man has to go into the army here in Switzerland, but if you are good enough at a certain sport, you can get accepted into a special program. Instead of spending 13 weeks in boot camp, you get to spend it here in Magglingen training instead. Marc, Merz, Hubmann, Hertner all did this for there military service, it's a great opportunity for the athletes. This year there are 6 O-er here in Magglingen. I was invited to do their training with them today. Very cool!
The exercise was 3 separate loops run at interval pace. I was happy with my effort, but made a mistake on the second loop to the first control. I didn't see quickly enough that I could cross a fence (it was crossable on the map) and ran around instead. Lost 30" |
| running warm up/down 13:00 [1]2 km (6:30 / km) | |
| ahr:137 shoes: VJ Integrators (red/black)#2 |
| Warm up and cool down for 2nd O training. |
| Orienteering 46:45 [3]***** 4 km (11:41 / km) +112m 10:15 / km | |
| ahr:167 max:183 spiked:10/14c shoes: VJ Integrators (red/black)#2 |
| A very tricky course in Längholz.
Ran at a low/medium pace but I think I was a bit off on every control anyway (short course with lots of controls) but could catch where I was quickly. Certainly wasn't a feeling of flow, but it was tricky... very tricky:-) |
Monday Jun 4 |
| running 48:16 [2]7.3 km (6:37 / km) +201m 5:49 / km | |
| ahr:146 max:171 |
| A easy run, felt really slow and couldn't get myself going any faster. |
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| C • Training 2 |
| feet and ankle strength 13:18 [1] | |
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| Note | |
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| marc's home again:-) |
