Sunday Nov 18 |
 | classic xc skiing 1:10:32 [3] | |
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| Wahoo! XC skiing:-) There is enough snow up in the mountains to ski, lots of trails are groomed! So cool! I hope the winter continues like this. I felt really pathetic though. Last year I was on ski's once (because there was no snow all winter) and I felt really out of practice. Plus with the cold temperatures I was slipping up the hills. Oh well. It was fun anyway and really beautiful weather! It felt so incredible to be above the thick fog and looking over all of Switzerland over to the Alps. Beautiful! |
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| C • XC skiing 6 |
Saturday Nov 17 |
| running warm up/down 5:00 [2]0.9 km (5:33 / km) | |
| shoes: Inov-8 Mudrock 280 |
| Very short warm-up on a pretty cold day. Wish I could have warmed up some more. |
| Orienteering tempo 57:03 [4]6.2 km (9:12 / km) +245m 7:41 / km | |
| shoes: Inov-8 Mudrock 280 |
| Marc's club had there 6ème Coupe Neuchateloise 2007 today. The format was a good idea, a handicap mass start race. The fastest start first, but have the longest course, the young kids started last and had a shorter course. Theoretically you should all get to the finnsh at the same time. I ended up running with the boys and had to start in the first group. Funny thing is that the organizers went even further and handicapped some of the really good guys more. Marc had a map without trails on in and another guy had a map with the green on it. My map was normal, but I had no chance to keep up with the guys (although I still saw a few of them right at the end) and all the young kids beat me into the finish.
It was really bitter cold today, and because we didn't really warm up for this training my lungs and heart were hurts so much during the race. Even now I feel like my chest is tight and closed up.
No technical mistake, but pretty slow in thinking and running. Not a lot of flow. Felt awkward in my Inov shoes and all the saplings in the woods were annoying. They are at a height where they wack my right in the face. Grr. |
| running 31:29 [2]5.3 km (5:56 / km) +86m 5:30 / km | |
| shoes: Asics 1110 |
| Running home from the O-training. Totally bonked on my way though. Not the best training day, feeling really tired. |
Friday Nov 16 |
| indoor bike (hometrainer) 44:00 [1] | |
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| Long unnerving day, came home and hoped that biking wouldn't hurt my knee, which it didn't. Watched Dr. House. |
Thursday Nov 15 |
| strength 20:00 [0] | |
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| Got in really late last night (actually this morning) from Sweden and had to go to work today. After work Marc and I went to the big indoor track/gym/arena to play around with some idea's for this winter's Thursday night strength training. We did a bunch of balance exercises, jumps, some core stuff and some coordination exercises. I never really broke into a sweat, and I am not sure if it really could be considered training, but since it was preparation for some serious training in the future and we were there for over an hour I will log some part of the time. |
Wednesday Nov 14 |
| running warm up/down 33:00 [2]6.5 km (5:05 / km) | |
| ahr:144 |
| Running from the Hollowell's house to the near by woods for a sprint training and back afterwards. |
| Orienteering tempo 11:25 [4]2.1 km (5:26 / km) | |
| ahr:171 |
| 1st sprint course-- felt pretty smooth and found the controls quickly. Franziska had 10'45" for this course, oh well almost got her. |
| Orienteering tempo 12:01 [4]2.2 km (5:28 / km) | |
| ahr:170 |
| Wasn't as smooth on this loop as the first one, basically because some of the streamers were missing and I spend some time checking if I was in the right spot. Got Fränä on this course anyway, she had 12'40" |
Tuesday Nov 13 |
| Orienteering 1:25:24 [3]***** 6 km (14:14 / km) +156m 12:36 / km | |
| ahr:143 max:177 spiked:10/12c shoes: VJ Integrators (red/black)#2 |
| O-training on part of the map of the 2003 Swedish Long distance champs. Our finish was also the finish for the Swedish champs.
I had a real tough time today. One control I didn't even find :-( and it turns up that I made a parallel error and even though I figured it out what had happened my confidence was shot and I still didn't find the control. I was bailing to a trail and saw a cairn which got me to the 4th control. I totally messed up the next (confidence really shot now). I then did bail out to the trail and cut off a large part of the course, since at this point I had been out for 40 minutes and we said we would be out for 60 minutes. The rest went fine and the good news is that I ran without taping my ankles and this went fine! wahoo. I guess the disaster was bound to happen, Swedish terrain is tough! |
| Orienteering 49:05 [2]7.5 km (6:33 / km) +97m 6:09 / km | |
| ahr:144 max:170 |
| Night-O on the club house map together with Franziska. We stayed mostly on trails but read the map as we went. Strange to do orienteer in the dark. It's always something to get used to. Fun training since we did it together. |
Monday Nov 12 |
| running warm up/down 12:00 [2]2 km (6:00 / km) +20m 5:43 / km | |
| ahr:160 shoes: VJ Integrators (red/black)#2 |
| Running to a from the start and finish and between exercises. |
| Orienteering 47:04 [2]**** 3.9 km (12:04 / km) +87m 10:51 / km | |
| ahr:155 spiked:9/10c shoes: VJ Integrators (red/black)#2 |
| Four exercises on the map around Sisu Forshaga's clubhouse. This first exercise was legs through the green, the point was to go straight and mainly use the compass to get to the control. It was a very good exercise for me, I found out that I am not that good at exactly this. I got better as the course went on. |
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| C • I think a lot of people are... 3 |
| Orienteering 18:33 [2]**** 2 km (9:16 / km) +33m 8:34 / km | |
| ahr:166 spiked:6/6c shoes: VJ Integrators (red/black)#2 |
| This 2nd exercises was meant to force working on fine compass technique. The control circle was colored in and and you had to be exact coming into the center of the circle with your compass. The controls were a little bit too visible from far away and it made the exercise a little easier. |
| Orienteering 17:20 [3]**** 2 km (8:40 / km) +61m 7:31 / km | |
| ahr:172 spiked:11/11c shoes: VJ Integrators (red/black)#2 |
| A short middle distance course with lots of direction change. It was meant to be run at a good speed and to try to always know which direction you had to leave the control in advance. I had pretty good flow and am happy with the exercises. |
| Orienteering 29:32 [4]***** 2.4 km (12:18 / km) +87m 10:25 / km | |
| ahr:173 spiked:8/8c shoes: VJ Integrators (red/black)#2 |
| And last but not least a very technical area with lots of cliffs and detail. We ran here on Friday and I was pretty slow, but able to put the features on the map. This time I had better speed and felt really in control. Very satisfied with my orienteering for this hard course. Boris had 26 minutes, Franziska had 33 minutes. |
| strength 1:15:00 [3] | |
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| Ok Tyr Gympa lead by Tone. It was great, but I am going to have some sore muscles. |