Training Archive: szurcherIn the 7 days ending 2007-12-16:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Dec 16 | ||
| running 32:10 [1]5.5 km (5:51 / km) +96m 5:23 / km | |
| shoes: Saucony Tangent | ||
| Morning jog, feeling pretty sluggish in the beginning, but better near the end. Had breakfast afterwards and went back to bed :-) now I should try to wake up enough to run a 5.6km race in Neuschatel this afternoon. | ||
| running warm up/down 43:30 [2]8 km (5:26 / km) +50m 5:16 / km | |
| shoes: Saucony Tangent | ||
| warming up and cooling down for the Grand Prix CRAFT, Neuchatel race. My legs felt surprisingly good. | ||
| running race 21:18 [5]5.6 km (3:48 / km) +64m 3:36 / km vdot: 53.2 | |
| shoes: Saucony Tangent | ||
| Grand Prix Craft, Neuchatel 5.6km race. The race was in downtown Neuschatel and consisted of a 1.4 km loop with a 16 meter hill in it.
Splits for 1.4km were: 1st: 5.04 (just went with the others, it didn't feel (too) fast, but I knew I would have to be careful on the 2nd loop not to kill myself) 2nd: 5.28 ( I tried to relax a bit and get into a rhythm, I wasn't pushing the limit yet) 3rd: 5.25 (I started to push and started to pick off girls ahead of me) 4th: 5.19 (I felt really good and pushed as hard as I could, I was getting closer and closer to the next girl ahead of me, the race needed to be a little bit longer and I would have had her... oh well.) Overall I am very happy with this race, the time is satisfactory and I was able to pace myself well. I certainly wasn't at my limit the whole race, but this way I could push the pace at the end. It was fun to zoom past a girl every time we went up the hill. If you run hard past someone on a hill and then push the pace on the flat on top, most often they can't come with. It was a good feeling. I ended up 7th overall, loosing about 2min on 1st place. In my age category I was 3rd and won a very nice watch. Yupee :-) Marc had a good race too and was 5th overall (only loosing 30 seconds!) and 2nd in his age category (also taking a nice watch home) good day for us. | ||
| C • That looks like a pretty go... 5 | ||
Saturday Dec 15 | ||
| strength 15:00 [1] | |
| Core strength | ||
| running drills and plyometrics 25:00 [2] | |
| Jumped over the hurdles better today! :-) I am very tired though, and may not train a 2nd time today. | ||
Friday Dec 14 | ||
| aquajogging 50:00 | |
| Aquajogging as a recovery training. I have some sore muscles from yesterdays strength training and jumps. | ||
| running warm up/down 30:00 [2]5.5 km (5:27 / km) | |
| ahr:152 shoes: VJ Twisters | ||
| Warm-up and cool down for the night-0 race. | ||
| Orienteering race 45:18 [4]*** 6.4 km (7:05 / km) +159m 6:18 / km | |
| ahr:173 max:186 spiked:27/30c shoes: VJ Twisters | ||
| Bern By Night mass start Night-O "race"
I decided to run the long course and did it at a middle tempo. Didn't feel really good running, just tried to focus on the orienteering. I ended up being alone on the long course, since no other women were running it, but got some cheese as a prize for being the 1st women on the course ;-)) Good map training, not especially hard orienteering, but you still had to stay concentrated and night-O is never really easy either. Really fun to be out in the woods again. | ||
Thursday Dec 13 | ||
| running warm up/down 46:00 [2]7.3 km (6:18 / km) | |
| ahr:155 shoes: Asics DSTrainers (white/blue) | ||
| Warm-up 20'
rest between intervals: 15' cool down 11' | ||
| running intervals 24:00 [5]6 km (4:00 / km) | |
| ahr:180 shoes: Asics DSTrainers (white/blue) | ||
| 6 x 1km on the treadmill at 15km/h (4min/km). This was pretty tough, certainly above my threshold :-(
I took 2.5 minute breaks after each 4 minute interval, but since it was a little too tough for me, I took a 5 minute break after the 3rd in order to get all 6 done. I am kind of disappointed with my form right now. | ||
| running drills and plyometrics 30:00 [3] | |
| shoes: Nike Free | ||
| The normal drills and jumps. I had trouble getting myself to jump (two legged jumps) over the hurdles again. Considering I learned how to do this only two weeks ago, I should be happy to get over 3 in a row and a little bit higher than the first few times. But still, it's frustrating when my actions are so strongly controlled by something psychological. I clearly jump high enough to get over the hurdle, but I have a mental block. Good to be challenging myself though and forcing myself to do something I am not good at. | ||
| C • Think of them as electric f... 2 | ||
| strength 1:07:20 [1] | |
| shoes: Nike Free | ||
| Did three sets of 20 reps of 5 exercises. This is a routine from the TB Monday morning training. | ||
Wednesday Dec 12 | ||
| classic xc skiing 1:14:25 [2]+210m | |
| ahr:163 max:183 | ||
| Training plan was completely different. Decided not to get up at 6am to go Aquajogging after a restless night (Marc spend most of the night awake with the stomach flue). This afternoon I had planned downhill intervals, but since it snowed a bunch, I couldn't resist going xc skiing. Anyway, after being sick I should easy into training again, right?
On another note, I have never been xc-skiing in the dark. It was awesome! Of course I went with my Night-O lamp, but it was still a very special feeling being out there in the dark. It's a winter wonderland up here in Magglingen, I hope it stay this way! | ||
| C • Isn't a night O lamp a bit ... 2 | ||
Tuesday Dec 11 | ||
| Note | |
| (sick) (rest day) | ||
| Feeling better but still resting. Time to do some Christmas shopping. | ||
Monday Dec 10 | ||
| Note | |
| (sick) | ||
| Stomach flue :-( | ||