Sunday Jan 13 |
 | running warm up/down 58:32 [2]10.2 km (5:44 / km) | |
| ahr:150 max:178 shoes: Inov-8 Mudrock 280 |
| Warm up and cool down for our first O race of the year. The cool down was with Brigitte, catching about the course etc. She wanted to get some km's in today, so I ran a pretty long time with her. I could tell she had a lot more spring in her step and probably runs a bit faster normally. I, however, had a stiff calf from the race. |
| Orienteering race (TE 4.1) 21:06 [5]*** 3.1 km (6:48 / km) +60m 6:12 / km | |
| ahr:180 max:193 spiked:14/17c shoes: Inov-8 Mudrock 280 |
| Effretiker-OL and Biofarm Cup race numb.1
The first race of the season... the first control of the first race of 2008 went badly. I hope this isn't an omen. My problem was that I had already decided the direction the race would go in from the start before I started, before I had the map in my hand, this was because I assumed that we would run away from the warm-up area after starting. So instead of being open and flexible and actually reading the map and making an educated decision from the start, I just went in the direction I thought the best way was, without looking at the leg entirely. The best route to the first control was back towards where everyone was warming up, backwards out of the start (kind of). I lost 1 minute already to the first control because I didn't even think of going that way, I only saw that I had done something stupid in the finish. Really frustrating. The rest of the race went well. I felt strong physically, and even though I made one 25sec, one 10sec and two 5sec mistakes in total otherwise, if I hadn't of had the "big" mistake to number 1, I would have be happy with the race.
On the bright side, some of the time my speed was good, I had two 2nd place splits, one 3rd place split and five other splits in the top 10. That means 10/17 legs were in the top 10. Not all that bad. A realistic time for a clean run would have been 19.30"
At least it's *just* the first race and it's only January. I have time to get it right, and to keep working on the stuff I need to work on.
Results are here: http://www.o-l.ch/cgi-bin/abfrage?type=rang&year=2... |
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| C • Congrats... 6 |
Saturday Jan 12 |
| running (TE 2.3) 44:12 [1]8 km (5:32 / km) +60m 5:20 / km | |
| shoes: Asics 1110 |
| Running in Bern, part of the way with my mom and the an extra loop alone. Felt sluggish and tired all day, actually felt my best during the run. |
Friday Jan 11 |
| running (TE 3.1) 1:16:52 [2]13 km (5:55 / km) +320m 5:16 / km | |
| ahr:147 max:168 shoes: Brooks radius |
| A beautiful day in Switzerland. I felt pretty good too! The long hill on this loop didn't feel as uncomfortable as usual, although the fact that a farmer was spreading manure while I was running up the hill made it again somewhat uncomfortable. Stinky stuff. |
| stretching 5:00 [0] | |
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Thursday Jan 10 |
| Orienteering intervals (TE 3.1) 1:11:00  11 km (6:27 / km) +100m 6:10 / km | |
| ahr:154 max:193 shoes: Saucony Tangent |
| Orienteering intervals in Burgdorf (Sprint map) with Marc, B, and Su. We did 6 short intervals (about 3-4 minutes, 3-5 controls) with some rest in between going to the next start. I had trouble concentrating and was quiet unhappy with the training afterwards. This was supposed to be preparation for our first race, a sprint, which is part of the Biofarm Cup this coming Sunday. |
| running drills and plyometrics (TE 2.8) 35:19 [3] | |
| ahr:168 shoes: Asics DSTrainers (white/blue) |
| The normal running drills and plyometrics with Marc at the End der Welt. We went directly after the O training, but stopped by at home first. Found out that the water was turned off due to some leak in the neighbourhood. This was actually the ultimate motivator to do this training, since we couldn't shower at home. |
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| C • Well, it's not like not sho... 1 |
| strength 1:00:00 [2] | |
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| The same thing as on Monday. |
Tuesday Jan 8 |
| running warm up/down 44:00 [2]8.2 km (5:22 / km) +130m 4:58 / km | |
| ahr:160 shoes: Saucony Tangent |
| Tuesday interval group. This time includes usual warm-up, then some strides, the rest between the intervals, plus the cool-down. It's such a nice day out, it was almost too warm out for my winter tights. Spring already here? |
| running intervals (TE 4.7) 23:00 [5]6 km (3:50 / km) +50m 3:41 / km | |
| ahr:183 max:193 shoes: Saucony Tangent |
| We did a ramp interval session today, 2' on (1' rest) 3' on (2' rest) 4' on (2' rest) 5' on (2' rest) 4' on (2' rest) 3' on (1' rest) 2' on. I felt pretty good despite having sore legs from yesterdays strength training. I didn't feel awesome the whole time, but I could tell that my body could take the load well.
Ran the intervals with Lea Müller, granted she just came back from a 2 month trip to South America and it was her first interval training again. She was a bit faster for the first half (one or two steps ahead of me), but at the end I started running ahead of her. Being "as fast" as Lea won't last long, she needs to get some training into her legs and she will be blowing me away soon, but it was a nice feeling for the time being. |
| stretching 5:00 [0] | |
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Monday Jan 7 |
| running drills and plyometrics (TE 3.3) 40:00 [3] | |
| shoes: Asics DSTrainers (white/blue) |
| Back to Bern for the Monday morning TB training. It was a real shock to get up at 6am after a week of sleeping in until 8:30am. I felt pretty crappy the whole time, but could do everything well and consistently anyway. I didn't do the hurdle jumps though; I was scared of hurting my groin again. |
| strength 1:15:00 [2] | |
| shoes: Asics DSTrainers (white/blue) |
| The strength training consisted of the normal exercises with low weight and lots of reps x 2 sets. Then afterwards we did 3 sets of maximal strength squat exercises (8-10 reps with 50kg for me, not yet really maximal) and then directly doing 5 squat jumps while holding the squat position for 2 seconds and then jumping up with 20kg and then jumping over 5 hurdles in a row, which I did do and it didn't hurt any thing! Pretty intense session. |