Sunday Dec 9 |
 | Orienteering 1:57:50 [2]12 km (9:49 / km) +275m 8:49 / km | |
| ahr:149 max:172 |
| Last night it started raining, so we didn't go skiing this morning. Luckily there is a great O map just next to the cabin. I did a line-0, kind of, but had to run on the trails to warm up once in a while. I took my time to look at the detail of the mapping and to run very precisely. It was a lot of fun and I think a very good practice. |
Saturday Dec 8 |
| running tempo 1:00:00  9.5 km (6:19 / km) +159m 5:50 / km | |
| shoes: Saucony aura LX |
| Marc + family and I are in Chappelle des Bois for a weekend of cross-country skiing. When we arrived, we had about 45 minutes time before lunch, so Marc and I headed off to do some running. I had planned to do threshold intervals, and Marc ended up being my tempo maker. The intervals were 12' at about threshold pace, then 4 minutes rest. Then 10 minutes at just below threshold and 5 minutes above threshold (all in one). There was pretty deep snow, making running a challenge, but it was a great cardiovascular workout. I was so happy to have Marc along, making foot steps in the snow for me and motivating me. |
| classic xc skiing 1:38:45 [2]15 km (6:35 / km) +252m 6:04 / km | |
| ahr:155 max:181 |
| After lunch we headed off for some skiing. It was so nice to be out gliding through the landscape. This weekend in Chappelle des Bois is always such a great annual event. |
Friday Dec 7 |
| running 55:16 [2]9.8 km (5:38 / km) +235m 5:02 / km | |
| shoes: Asic Nimbus |
| Feeling better today, not great, but good enough to do the training I planned. It was really windy and rainy all day today, made for an adventurous run. |
| strength 1:10:58 [2] | |
| shoes: Asics DSTrainers (white/blue) |
| Did another strength session. I could move up on some of the weights and feel like I am really getting better at all the exercises. At the end I also did some core strength, but I realized that the other exercises use your stomach muscles a lot and they were already pretty tired. |
| stretching 5:00 [0] | |
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Thursday Dec 6 |
| Note | |
| (rest day) |
| (not planned)
Had some stomach issues (nausea etc) and ended up sleeping several hours this afternoon. I hope things clear up for tomorrow. Marc had a similar problem last week (but worse) so I guess I got it from him... |
Wednesday Dec 5 |
| running drills and plyometrics 30:00 [3] | |
| shoes: Asics DSTrainers (white/blue) |
| TB training that we usually do on Thursday, but Marc will play Santa Claus tomorrow evening for his nieces and nephews. We were both tired to start with, but got into it as it went along. It's really good to do this together. |
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| C • Santee-claws 2 |
| strength 1:00:00 [2] | |
| shoes: Asics DSTrainers (white/blue) |
| The usual exercises, it's nice to feel that I am getting stronger. |
Tuesday Dec 4 |
| running warm up/down 49:21 [2]9 km (5:29 / km) +61m 5:18 / km | |
| ahr:150 shoes: Saucony Tangent |
| Tuesday Interval group
This is the warm up and cool down, plus time between the intervals. |
| running intervals 22:46 [5]5.4 km (4:13 / km) +144m 3:43 / km | |
| ahr:180 shoes: Saucony Tangent |
| The intervals were 6x900 meters. There was a gradual incline (24 meters climb) for the first 500 meters and then the rest was flat. I actually felt pretty good and did one more interval than last year, I think I did the workout better this time, since my times stayed consistent for all 6 intervals, and I could have kept going. Last year I couldn't keep the pace that I had for the first one and my times got slower by 10 seconds by the 5th interval, plus I was pretty much dead after 5.
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| C • Great work Sandra! 2 |
| stretching 15:00 [0] | |
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Monday Dec 3 |
| running drills and plyometrics 35:00 [3] | |
| shoes: Asics DSTrainers (white/blue) |
| Monday morning TB training. He was there this time, and does a really good job coaching us. This is a great training. |
| strength 1:05:00 [2] | |
| shoes: Asics DSTrainers (white/blue) |
| Strength part of the morning training. Doing squats on the wobble board is tough in it's self, and then that with a 20kg bar, I didn't think I could do it, but I got coached through it and I wasn't even that bad. Cool. |
| running 1:09:03 [2]12 km (5:45 / km) +279m 5:09 / km | |
| ahr:153 |
| Running after work with Luzia. It was raining most of the time, but at the highest point luckily snowing, and it's was even accumulating. I hope we get enough to cross-country ski up here soon. |