Training Archive: szurcherIn the 7 days ending 2007-10-14:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Oct 14 | ||
| running 1:10:28 [2]10 km (7:03 / km) +359m 5:58 / km | |
| shoes: Saucony aura LX | ||
| Got home today around 8:30am after traveling from Wien to Zürich on the night train. I slept really badly, woke up every time the train stopped and had a hard time falling asleep. Slept better from Zürich to Biel sitting and leaning against the window than in the sleeping car in a bed. Felt really jet-lag when I got home. So I went back to bed and slept for 3 hours.
When Marc got home we decided to take advantage of the beautiful day it was and went running in the Jura Mountains. I ran to the top of Le Chasseral again. It was great! I went really slowly and felt fine. I don't know why I have been so dead when trying to run fast the last few days of the training camp. | ||
| Note | |
| I wrote something about WOC on my blog: http://my.opera.com/sandrazurcher
I am trying to catch up a bit, I will put maps up from the training camp in Czech tomorrow I hope! | ||
Saturday Oct 13 | ||
| running warm up/down 24:50 [2]3.8 km (6:32 / km) +198m 5:11 / km | |
| ahr:139 | ||
| Warm up for the Czech Meeting middle distance race. | ||
| Orienteering race 59:03 [5]**** 5 km (11:49 / km) +414m 8:21 / km | |
| ahr:168 max:186 spiked:16/17c shoes: VJ Integrators (red/black)#2 | ||
| I am pretty disappointed with this race. Basically I didn't do have anything in me. The terrain was pretty rocky under foot and relatively steep. I just couldn't run very fast, feeling like I had no energy in my legs to be quick over the broken ground or to support my legs running downhill. My average heart rate is low for a race, and so is the max. I think I am just tired from the training camp and being sick last week.
I made one 2 minute mistake on the 2nd control, trying to find a white patch in the light green (everything looked the same in that area, I ended up too low, which was strange, since i came in from a solid attackpoint). After that mistake, I didn't "search" for any controls, but I also didn't have any flow. I think I lost the most time on the long downhill leg. We had to go 200 meters downhill through rocky green terrain. I need to work on this. Simone had 42 minutes, so I guess that shows it was pretty slow race. I haven't seen results yet. | ||
Friday Oct 12 | ||
| running warm up/down 25:00 [2]4 km (6:15 / km) +62m 5:48 / km | |
| ahr:133 | ||
| Warming up for the relay mass start, plus jogging between the two legs I had to run. | ||
| Orienteering race 30:52 [4]3.6 km (8:34 / km) +158m 7:02 / km | |
| ahr:178 | ||
| Relay training with the Swiss Team.
The training went like this, we were broken into teams of 3, 1 woman and 2 men. We all started on the mass start (all men and women). The order that we came in (and time loss) determine the chase start for the sprint relay. We were allowed to decide the order in which we ran the sprint relay. My teammates were Dani Hubmann and David Schneider. I didn't run great and in the end effect lost 5 minutes to the other girls. I really suck at running downhill. Plus I need to learn how to trust myself, I would have been at the first control before everyone, but I thought that I couldn't be correct if NO ONE is going to the control. I should know better. Oh well. It wasn't my day. Dani and David were also not the first in the finish, so we started our sprint relay in 6th position (the was also last place). David and Dani did well on their sprints and caught up a bunch. I went out in 2nd, but with a bunch of men chasing me down. I ended up not coming in last, although it took me putting my elbow in Baptiste's way and David also stepped in his way for me to get the the finish SI before him. Close race! :-) | ||
| Orienteering race 11:32 [5]1.9 km (6:04 / km) +61m 5:14 / km | |
| ahr:185 | ||
| Sprint race. I made some mistakes, could have been faster... :-( since Wednesday I have been pretty bad technically.
Out of the women I wasn't too bad. Lost only about 15 seconds to Simone but she also had some problems... | ||
| C • Camp 9 | ||
| Orienteering 15:00 [2]1.5 km (10:00 / km) | |
| Picking up controls. | ||
Thursday Oct 11 | ||
| Orienteering 1:18:34 [2]6.8 km (11:33 / km) +509m 8:24 / km | |
| ahr:152 max:179 | ||
| Partner training to test route choices on a very steep map. I had problems concentrating and felt tired on the hills. Running fast on Tuesday afternoon and than the long distance on Wednesday, plus all the driving has really made me tired. I guess being sick last week also hasn't made me very resilient the the increase in training volume and intensity. I am taking this afternoon off. Tomorrow we are doing a relay training with the Swiss team and then a race on Saturday morning. Man, that's a lot of fast training! | ||
| strength 25:00 [1] | |
| hip plus core exercises. | ||
| stretching 10:00 [0] | |
Wednesday Oct 10 | ||
| running warm up/down 25:00 [2]4.7 km (5:19 / km) +60m 5:00 / km | |
| Warm up and cool down for the Long distance route choice training at full speed with the Swiss National team. | ||
| Orienteering 1:19:55 [5]*** 8.8 km (9:05 / km) +541m 6:57 / km | |
| ahr:185 max:195 spiked:10/11c shoes: VJ Integrators (red/black)#2 | ||
| Long distance route choice training on Baduruv prusmyk. We drove 2.5 hours to get here because it should be very relevant to the long distance final next year. Karin and I got to go with the Swiss team, which was great. This training was done as a competition, with start times, warming up and everything. We only had 11 controls for 9km, so there were 3 long route choice legs, each about 1.5km each. I will post the maps when I get home.
The training went very well for me. I could push physically the whole way, and I am also happy with my route choices. I basically took the same ones as most of the others except the last long leg. But my route was considered good by Tom B. and the time wasn't bad either, so I am satisfied. Simone had 65' (I only lost 14' for 9km!!) Ines Brodmann 73'+ Sara Lüscher 74'+ Rahel Friedrich 74'+ I feel like I am always getting closer to the level of the Swiss B-team. I am not sure where I loose more, physically or technically. I will compare splits and routes with Rahel tonight. | ||
Tuesday Oct 9 | ||
| Note | |
| Arrived in Zlaté Hory late last night after 24 hours of traveling from Zürich to Wien, then driving from Wien.
We are here for the 1st official WOC training camp. There are many nations here including Sweden, Switzerland, Norway, Finland, Italy, Irland, Estonia, Latvia, Denmark, and Japan. | ||
| C • Jealous! 6 | ||
| running 9:08 [3]1.5 km (6:05 / km) +51m 5:12 / km | |
| shoes: VJ Twisters | ||
| Warming up for the first training. | ||
| Orienteering 46:29 [2]**** 4.5 km (10:20 / km) +219m 8:18 / km | |
| spiked:15/16c shoes: VJ Twisters | ||
| Training on Cerna Voda a middle distance relevant terrain.
I took this training as an introductory training. The terrain is great! Here are my notes: - Light green can be pine forest and pretty runnable OR small trees that cause low visibility. -Rocky area's reminds me of NH, Mass, or Conn. -Compass in general and leaving the control at the exact direction is very important. -Yellow in green is quiet visible and good feature to use. -Change from light green to white is obvious. -Dark green can vary. -Lots of water and streams, can get them mixed up. If WOC is anything like this it's going to be great, but also tricky in spots. | ||
| running warm up/down 10:21 [2]1.8 km (5:45 / km) +33m 5:16 / km | |
| ahr:148 | ||
| Warm up for the 2nd training of the day. | ||
| Orienteering 58:52 [4]7.1 km (8:17 / km) +297m 6:51 / km | |
| ahr:177 max:191 | ||
| Training on Vidnava, another middle distance terrain training.
This was so nice! I wasn't planning on doing the whole thing, but it was going so well and I was having so much fun I just couldn't stop. Goals for this training were: 1. know the direction to leave for the next control when getting to the control. 2. make a picture of the terrain, especially for the control circle for every leg. Stopping at the control was allowed if I needed to. I was only semi-successful at knowing what direction to leave for the next control when getting to the control. It happened several times that I got to the control and thought "oh shit, I didn't look at where I need to go next." Most often I was successful though. Something I need to work on more. I was able to picture the control circle and also the whole leg pretty quickly. Sometimes I needed to stop, but in the middle and end of the course I was in a really good flow and didn't stop anymore. fun fun fun (I hope WOC is like this... will know more tomorrow since we are traveling 2.5 hours with the Swiss team to a long relevant area that is very close to where WOC actually is.) | ||
| strength 12:00 [1] | |
| PT hip/hamstring exercises. | ||
| stretching 10:00 [0] | |
Monday Oct 8 | ||
| Note | |
| (sick) (rest day) | ||
| Traveling to the Czech Republic and trying to get enough rest to feel healthy again. | ||