Sunday Jul 1 |
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| (sick) (rest day) |
| So, unfortunately I didn't get better by sleeping a lot last night and had to opt out on the race today. |
| Note | |
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| I won a split on Saturday. Unbelievable. |
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| C • nah 5 |
Saturday Jun 30 |
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| Event: Davos
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| running warm up/down 8:00 [3]1.2 km (6:40 / km) | |
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| I woke up with a wicked bad sore throat... :-(
Decided to do the orienteering race anyway, just at an very easy pace. Actually I was always planning to run this one at an easy pace, since tomorrow is a National A-meet. Felt dizzy and that sick tired feeling all day. |
| Orienteering race 1:02:04 [4]***** 7.1 km (8:45 / km) +214m 7:36 / km | |
| ahr:159 max:177 spiked:22/25c shoes: VJ Integrators (red/black)#2 |
| Alpine terrain in Ftan. Absolutely beautiful place. I forgot how beautiful the Engadin can be. I was really happy to be there, even if I got sick. Just jogging the course, but ended up having an ok time anyway. I wore my GPS which said I went 7.1 km, the course was 5.9 km. Is it possible that I went 1.2 km longer, I guess it is, even though in this type of terrain you can go straight most of the time.
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| C • huh... that's a cool thing to ... 1 |
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| C • huh... that's a cool thing to ... 1 |
Friday Jun 29 |
| Orienteering warm up/down 20:40 [2]**** 2.2 km (9:24 / km) +92m 7:46 / km | |
| ahr:134 |
| Marc and I met up with Baptiste and went to a map near Thun. I did cross-O, this means intervals on a trail and directly after the interval 4-5 controls in the forest. I really like doing this type of training. You get some fast running in, and practice pushing during the orienteering when tired. It was a good training today.
I first did a few controls as a warm up. |
| running intervals 14:07 [5]3.5 km (4:02 / km) +113m 3:28 / km | |
| ahr:172 max:180 |
| 4 cross intervals, this is the trail section of the workout. |
| Orienteering intervals 26:28  **** 3.2 km (8:16 / km) +75m 7:24 / km | |
| ahr:165 max:186 |
| ... and this is the O part of the intervals. One of the intervals went through an area they had just recently logged, so I couldn't run full speed, but tired to get through it as fast as possible. The orienteering went well. |
| running warm up/down 22:45 [2]3.8 km (5:59 / km) +25m 5:48 / km | |
| ahr:145 |
| This running time includes the rest between the intervals and the cool down. |
| running 1:04:52 [2]11 km (5:54 / km) +292m 5:12 / km | |
| shoes: Asic Nimbus |
| A lovely evening jog. At one point, my 6th sense told me to look up over my head, there I saw a hovering hawk. My first thought was, wow how cool, and then I suddenly got worried he would swoop down and peck at my head, but he didn't. |
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| C • lucky 2 |
Thursday Jun 28 |
| indoor bike (hometrainer) 1:10:00 [2] | |
| ahr:130 shoes: Nike Free |
| Giving my legs a break from running today. |
| feet and ankle strength 13:00 [1] | |
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| strength 33:34 [2] | |
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| The normal core routine plus some leg stuff. |
| stretching 5:00 [1] | |
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Wednesday Jun 27 |
| running 36:44 [2]6 km (6:07 / km) +132m 5:31 / km | |
| ahr:138 max:162 |
| 6:30am, marc kicked me out of the house :-( but it felt good once I got going. Amazing, I have run in the morning several times in the last 10 days, maybe I am converting... |
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| C • And once you convert, there's ... 2 |
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| C • E-Mail 2 |
| running warm up/down 59:30  9 km (6:37 / km) +150m 6:06 / km | |
| ahr:152 shoes: Saucony Tangent |
| Warming up, time between intervals and cooling down.
I felt 100% better than yesterday. After having a head ache all day yesterday and then feeling really tired and weak running, I fell into a very deep sleep and woke up recovered. I could tell during my warm up that intervals would be possible today. |
| running intervals 16:58 [4]4.4 km (3:51 / km) +12m 3:48 / km | |
| ahr:176 max:185 shoes: Saucony Tangent |
| 4 x about 1.1km, maybe even a little longer... I wasn't able to measure the distance very accurately, and I didn't want to go back to the track, so I just picked a distance and ran that 4 times. Worked out fine and it went really well. The road was somewhat slippery from the rain and lots of squished slugs.
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| stretching 10:00 [1] | |
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Tuesday Jun 26 |
| running warm up/down 40:00  6 km (6:40 / km) +148m 5:56 / km | |
| ahr:148 max:160 shoes: New Balance 825 |
| Warm up and cool down in an attempt to do intervals. I had to give up, because I am not recovered from last week. Kind of bummed out about it. |
| running drills and plyometrics 5:00 [3]0.8 km (6:15 / km) | |
| shoes: New Balance 825 |
| Drills and strides before the intervals. |
| running intervals 7:27 [5]2 km (3:44 / km) | |
| shoes: New Balance 825 |
| First km: 3.39, already here I felt really pooped out.
2nd km: 3.49, I felt like i had lead for legs, decided it was to early to do intervals, need some more rest. Oh well. |
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| C • You did run with Sime not two ... 2 |
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| C • too fast 6 |
| feet and ankle strength 10:00 [1] | |
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Monday Jun 25 |
| indoor bike (hometrainer) 40:00 [1] | |
| (rest day) |
| Giving my legs a non-running day. |
| feet and ankle strength 15:40 [1] | |
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| strength 25:00 [2] | |
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