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Training Log Archive: slauenstein

In the 7 days ending Jul 14, 2007:

activity	#	time	miles		km		+m
running	6	7:53:14	41.76	(11:20)	67.2	(7:03)	2134
Orienteering	2	2:02:39	7.21	(17:01)	11.6	(10:34)	455	16 /	18c	88%
Mt. Biking	1	1:02:53					150
strength	2	48:17
stretching	2	17:00
feet and ankle strength	1	15:00
Total	7	12:19:03	48.96		78.8		2739	16 /	18c	88%

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Saturday Jul 14, 2007 #

Note

I have pictures up of my trip to Finland/Norway for the world cup and from the Engadin up here: http://my.opera.com/sandrazurcher/albums/

C • Neat photos, Sandra! 2

Mt. Biking 1:02:53 [1] +150m
ahr:121 max:159

Biking to the O map and back. Beautiful, warm (!) day. Feels like the first real day of summer. Summer here has been cold, and rainy. Nice to feel some heat:-)

Orienteering 1:16:36 [3] **** 6.5 km (11:47 / km) +300m 9:35 / km
ahr:148 max:173 spiked:16/18c

An O training near St. Moritz in god da staz. Those of you (2003 WOC team) who ran at the national A-meet just before WOC might remember the woods. Anyway, it was a pretty lame outing for me. I was insecure in the tall grass because of my ankles, but that was more because I was tired from yesterday and from the altitude, than actual problems with my ankle. My ankle is fine. I guess when I am tired, I have a harder time pushing through rough running terrain. I was being WAY too careful, but I didn't have enough energy to jump through the terrain, like you would need to.

These woods will be great training for Trondheim, deep tough running, steep and some swamps, probably not enough swamps or tricky detail, but close.

Friday Jul 13, 2007 #

running 2:13:52 13.5 km (9:55 / km) +905m 7:26 / km
ahr:138 max:165 shoes: Saucony aura LX

"Morning run" starting at 9am. What a life :-) slept in, and then lazily got up for a morning run up to Lej da Tscheppa. This was a real mountain run, I haven't been up this high in the mountains in a long time (2616 meter). I have also never done such a big outing before breakfast and I totally bonked. I thought I was really slow on the way up, but I only lost 20 minutes to Marc, I lost much more on the way down. He's such an animal! Came home, ate some yummy bread again and fell into bed for an hour. What a day so far!

C • eating on a run 3

strength 43:17 [2]

About time that I do this more regularly again.

stretching 5:00 [1]

Thursday Jul 12, 2007 #

running 35:50 [2] 5.7 km (6:17 / km) +117m 5:42 / km
ahr:136 max:164

Morning jog to go to the bakery. Ran to the other side of the lake, then up a small path to the waterfall and a loop down to Surlej to the bakery. Then I ran home with a loaf of bread, three mütschli, and two croissants. yummy :-)

running 1:22:58 [3] 11.5 km (7:13 / km) +469m 6:00 / km
ahr:143 max:175 shoes: Saucony aura LX

A very lovely afternoon run on the god surlej map up to lej dais chöds. The Engadin is such amazing place. Crystal blue/turquoise water in the lakes, long green grass in the woods, with small lush swamps, and big boulders. It's fairytale like.

On another note, I have over 250 hours of training in mid July. 500 hours for the year, maybe a goal?!?! We'll see.

C • Weird 4

stretching 12:00 [1]

I needed this! It felt good :-)

Wednesday Jul 11, 2007 #

running warm up/down 34:55 [2] 6.0 km (5:49 / km) +157m 5:09 / km
ahr:138 shoes: Saucony Tangent

Warm up 16', break between interval sets 5', and cool down 13'. Feel totally healthy again, but have some aches and pains from running.

running intervals 30:00 6.0 km (5:00 / km) +103m 4:36 / km
ahr:165 max:181 shoes: Saucony Tangent

2 sets of 10 x 45" hard with 45" jogging. This felt like a good way to get back into doing intervals. I felt good the whole time, but I think it helps get those fast muscle fibers in gear.

running 21:27 [2] 3.5 km (6:08 / km) +33m 5:51 / km
ahr:132 max:152 shoes: Asics 1110

Marc and I are in the Engadin for a 4 day mini vacation. When we arrived at 21.30 we decided a little jog, after 5 hours on the train would be nice. Felt funning to go go running so late though.

I am SOOOOOOOO happy to be here, I haven't been in Silvaplana in a really long time. It so beautiful, you could run for hours and hours up here.

Tuesday Jul 10, 2007 #

running 50:12 [2] 8.0 km (6:17 / km) +210m 5:33 / km
ahr:137 max:163 shoes: Saucony Tangent

Running after a long hectic day at work. Everything went well at work though and this is the first day that I feel totally healthy again. Found some raspberries along the way. yummy.

strength 5:00 [1]

stomach exercises.

Monday Jul 9, 2007 #

Event: 5 Jours de France 2007

running 40:00 [1] 6.0 km (6:40 / km) +140m 5:58 / km
ahr:132 max:157

A recovery run, still feeling a little sick though. :-(

feet and ankle strength 15:00 [1]

Note

weather in Switzerland sucks right now too!

Sunday Jul 8, 2007 #

running warm up/down 44:00 [2] 7.0 km (6:17 / km)
ahr:146 shoes: VJ Integrators (red/black)#2

Warm up and cool down for the middle distance race.

Orienteering race 46:03 [5] 5.1 km (9:02 / km) +155m 7:50 / km
ahr:179 shoes: VJ Integrators (red/black)#2

Swiss Middle Distance WOC Selection race

I guess I was all puckered out after yesterday's races. I felt very tired before the race, and decided to not push during the race. In the beginning i was a little too slow, but running through green on a compass has never been one of my strengths. After that, in the very interesting negative terrain I had a blast and my tempo also got faster and faster, the more confident I felt technically.

My time was disappointing in comparison to the other women. Sime won in 31' and the slowest time in the Swiss team was 38' high. I loose 8 minutes... that's too much. Maybe mostly physical (?)but maybe also my middle distance technique is not that solid?!?

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