Training Archive: szurcherIn the 7 days ending 2008-02-24:
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| M | T | W | H | F | S | S | |||||||||||||||||
Sunday Feb 24 | ||
| indoor bike (hometrainer) (recovery) 42:47 [1] | |
| Letting my legs recover from the training camp. I am hoping that my calves will be good enough to do plyometrics tomorrow. | ||
| strength 21:00 [2] | |
| Core strength with Marc in the living room. :-) | ||
| Note | |
| I've put maps and pictures up on my blog: http://my.opera.com/sandrazurcher | ||
| C • Spanish Training week 2 | ||
Saturday Feb 23 | ||
| running 10:00 [1]1.5 km (6:40 / km) | |
| Warm-up for the sprint. | ||
| Orienteering 21:38 [2]*** 2.6 km (8:19 / km) +25m 7:56 / km | |
| spiked:14/15c shoes: Saucony Tangent | ||
| Good bye mass start score-O Sprint (Villa franca)
Before breakfast, since we had a 4-hour drive back to Madrid for our flight. We started at 7:30am to warm-up a bit. The training was a handicap mass start, the men had to get all but 1 control, the junior men all but 2, elite women could leave 4 out, and junior women could leave 5 out. There was a normal course on the map, but we could run in any order we wanted to. We all ran in our pj's, which was funny. We also all just jogged, nobody took it as a competition or ran hard. It was just for fun and it was also a lot of fun. The most challenging aspect was that we didn't start at the start or finish marked on the map and we had to figure out where we were at the beginning and make our way to the first control. The whole camp was just great. We always ran in diverse terrain and we had a good training plan with some intense days and some easy recovery days. Even though I had problems with my calves, I feel like I was able to profit from the training a lot and learn a lot. The Swiss team is so well organized, everything was done well; the maps, courses and planning was flawless, we had two PT's and two control setters with us as well, everything was thought through. The team atmosphere was really great too; there was a mix of people, not only the team members, but also the oldest members of the junior team were welcome and non-team members like me and 2 other women and 3 other men as well. It was really awesome! | ||
Friday Feb 22 | ||
| running warm up/down 10:00 [1]1.8 km (5:33 / km) | |
| My calves and Achilles tendons hurting a lot. | ||
| Orienteering 20:26 [3]*** 3 km (6:49 / km) | |
| spiked:1/3c | ||
| Mass start one-man relay (Parque de La Atalaya)
Unfortunately my calves didn't get better and while warming up my Achiles tendons on both feet started hurting a lot. I decided to try to start anyway and see how things go. I wasn't concentrated enough at the start and even though I felt like I was running too far to the right I didn't correct. Of course I ran with the group to the wrong 1st control. Duh. I corrected quickly and kept going. To the second control I was too far to the left and had to correct again. My Achilles were hurting too much for me to concentrate. I ran to the 3rd control and decided to call it a day. Too bad. But I knew we had done a lot up until now and a lot of fast orienteering too. I guess my body was just too tired and not used to doing 10 O-training in a row and 13 running training in 7 days. It was time to rest a bit. I wish I could have held out another two O trainings, but my body told me what it wanted, and up until today I have always felt good. | ||
| Orienteering (Map hike) 40:00 [1]**** 4.0 mi (10:00 / mi) | |
| spiked:11/12c shoes: Saucony Tangent | ||
| PM: Villa Franc
The training plan was for a partner training where we would shadow each other. I decided not to do any running and went for a map hike. I hiked almost the whole course and took some time to look at the mapping and all the details. Also tried to approach the controls as difficultly as possible. The PT massaged my calves before I went out and walking seems to loosen my legs up a little. | ||
Thursday Feb 21 | ||
| Orienteering long 1:11:53 [3]**** 10.3 km (6:59 / km) +330m 6:01 / km | |
| spiked:7/8c shoes: Inov-8 Mudclaw 270 | ||
| Long Legs (La Jarosa)
Route choice and long legs exercise. The terrain was so open and fast than you could basically run everywhere, but it was steep enough that route choice was important. I made one 2-minute mistake, because of an unmapped fence, otherwise it was good. My calves felt pretty tight after this training. I think it's probably more from the two sprints yesterday, but also because the ground is so hard here and I've been running in O shoes all week. | ||
| Orienteering 51:45 [3]***** 3.6 km (14:23 / km) +180m 11:30 / km | |
| spiked:19/21c | ||
| PM: Cerro del Hierro
Lots of controls (canyon-O) This terrain was in an old mining area with spectacular cliffs and dirt banks. It was also pretty green, which made it a lot less fun. Very challenging orienteering and physically tough climbing up and down these huge dirt banks and fighting through green. They had a WRE event on this map and this course, and the men's winner had 36 minutes, so that goes to show how slow the terrain was. A lot of people left this training out and hiked into the most detail area and watched us running around like ants all over the place. I had a lot of fun taking the challenge on and orienteered well too, but had to stop once to pull thorns out of my pants. | ||
Wednesday Feb 20 | ||
| Note | |
| A quick update from Spain.
On Saturday we ran a WRE Long Distance. Too bad that the control locations (and map) were a little bingo-ish. Results are here: http://www.orientacionciudadreal.org/resultados_pa... On Sunday we ran a middle distance race on the same map. I had a good race and didn't search for the one control (#7) in the green, like many others. Turned out to be a good result! Results are here: http://www.orientacionciudadreal.org/resultados_pa... On Sunday we did a "WOC middle distance say simulation" and ran a 2nd middle distance race in the afternoon. Since then we have done a "High Technical Training" and "Compass Training" and a "Partner training" where we have to relocate after our partner ran to a control on her map, and than gave you your map where the next control was printed but not the location of the control you were at. A very good exercise and also a lot of fun. Today we have two sprints, one in a park and then a night sprint in Sevilla. Including today, we still have 7 O trainings to enjoy. In total we will have done 13! So cool! I will update when I get home. There isn't much time to sit in front of the computer now. Until later. | ||
| C • green control or not... 4 | ||
| running warm up/down 45:00 [2]8 km (5:38 / km) | |
| shoes: VJ Integrators (red/black)#2 | ||
| Warm up and cool down for the 1st sprint of the day. | ||
| Orienteering race 16:47 [5]*** 3.1 km (5:25 / km) | |
| spiked:16/16c shoes: VJ Integrators (red/black)#2 | ||
| Results (14 total)
1. Simone Niggli: 15'34" 2. Ines Brodmann: 15'53" 3. Seline Stalder: 16'04" 4. Fransika Wolleb: 16'07" 5. Caroline Cejka: 16'27" 6. Sara Lüscher: 16'44" 7. Me: 16'47" This sprint was in a park right next to our accommodations in Sevilla. It was a high-speed sprint, with a few route choices, but basically you just had to pick sometime and run it as fast as you can. There were lots of dark green bushes on the map, and you could run through some of them pretty well and others not so well. I lost 10 seconds three times because I didn't run through the green and you could have. Otherwise I basically made no mistakes and pushed as hard as I could. Ines started 1 minute behind me and I saw her (but she hadn't caught up to me yet) about half was through the course, and pushed really hard so that she didn't catch me. I was relieved to get into the finish before her, even if it was only 6 seconds before her? | ||
| running warm up/down 30:00 [2]5.4 km (5:33 / km) | |
| shoes: Inov-8 Mudclaw 270 | ||
| Warm up and cool down for Night-O sprint in Sevilla. | ||
| Orienteering race 19:20 [5]***** 3 km (6:27 / km) | |
| spiked:11/12c shoes: Inov-8 Mudclaw 270 | ||
| Night-O Sprint
Casco Historico (Sevilla) Results 1. Simone Niggli: 17'56" 2. Seline Stalder: 18'28" 3. Ines Brodmann: 19'03" 4. Franziska Wolleb: 19'05" 5. Me: 19'20" 6. Sara Lüscher: 19'23" 7. Rahel Friedrich: 19'40" Night-O in the old town of Sevilla!! So cool! There was enough light on the streets that you only needed the night-o headlamp to read the map well. The terrain was very similar to Venice except without the canals and bridges. It was tricky running through all the people on the streets and sometimes we had to be patience and wait to get through a crowd. In general it was so much fun! I think I could have been about 20 seconds faster, but I was really happy with my performance anyway. | ||
Tuesday Feb 19 | ||
| running warm up/down 17:00 [2]3 km (5:40 / km) | |
| Orienteering long 1:12:49 [3]***** 9 km (8:05 / km) +230m 7:10 / km | |
| spiked:15/19c shoes: Inov-8 Mudclaw 270 | ||
| Compass Training (Esparragal Norte)
This morning we did a compass training, where there were lots of longer legs and direction changes, plus parts of the map were white-ed out. This was somewhat challenging especially because you had to trust yourself and just run on a compass for a while and hope you come out on the other side and recognize something. It was also a good exercise in judging distance as well, since you had a notice when you came out of the white-ed out area. I found the terrain a little boring, I guess because it was really open and we had to run on a straight line for a long time without something to read on the map. I also felt a little tired from the last few days and ended up feeling really hungry during the last few kilometers. | ||
| running warm up/down 5:00 [1]1 km (5:00 / km) | |
| Orienteering 1:06:22 [2]*** 8.2 km (8:06 / km) +230m 7:06 / km | |
| spiked:23/24c shoes: Inov-8 Mudclaw 330 0 | ||
| Afternoon Training
Partner-Training (Esparraggal Sur) For this partner training we had two maps (back to back in a map case), each map had a set of controls on it, but not the same ones. We ran to our controls (marked 1, 2, 3) on our map until there wasn?t a line to the next control. At that point, we gave turned the map over and gave it to our partner. The control location where we were at was not on the other map, and the point was that you had to find the location of that control on that map and run to your next control on your map. This was a relocation exercise. When following you had to pay attention to where you were running and know about where you are when the map was handed over to you, but you never knew how many controls your partner had to run to, so this made you concentrate the whole time. I found it easy to relocate once you got the map, but you were always preparing yourself to relocate. I think this is different than in a competition, since you don?t realize you are making a mistake until you don't find the control. In the exercise you didn't have the "oh no! What happened?" feeling. But it was certainly a good exercise to practice concentrating on the feature you run past and placing them and yourself on the map quickly. | ||
Monday Feb 18 | ||
| running warm up/down 15:00 [2]3 km (5:00 / km) | |
| Orienteering (Highest level Technical T) 1:06:57 [4]***** 8.2 km (8:10 / km) +210m 7:14 / km | |
| spiked:22/27c shoes: Inov-8 Mudclaw 270 | ||
| Amazing beautiful terrain, open, and no green on the map :-) with lots of rock formations and contour detail. The training was at an easy tempo and I felt like I was cruising around. The controls were either plastic streamers or just the SI unit, no control flags. The point was to always look at the control description and know what the object was and what side the control was on. I made sure I knew this for every control and it was a really nice feeling, because I was sure that the control was around that rock or between the two rocks ahead etc. I should work on doing this in competitions too. This was a great training and absolutely a treat after the last few days, plus a nice birthday present.
I made 5 mistakes, loosing about 4 minutes total due to these mistakes. | ||
| running 20:00 [1]4 km (5:00 / km) | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Jogging before doing some core strength. | ||
| running drills and plyometrics 10:00 [2] | |
| Some running drills with Ines and Caro. | ||
| strength 21:15 [3] | |
| Core strength exercises. | ||
| feet and ankle strength 10:00 [1] | |
| stretching 5:00 [0] | |
| Note | |
| A video from the terrain from today is on David Schneider's webpage: http://www.davidschneider.ch/index.php?option=com_... | ||