Sunday Mar 2 |
 | running warm up/down 48:58 [2]8 km (6:07 / km) | |
| shoes: Inov-8 Roclite 285 |
| Warm up and cool down for the Cross race. |
| running 16:01 [5]4 km (4:00 / km) +16m 3:56 / km | |
| shoes: Inov-8 Roclite 285 |
| Bern Kanton Cross Champs.
Marc and I ran this cross race in preparation for the Swiss Cross champs next weekend. 4km is short and we ran it on a 1km loop. Luckily the loop was interesting, with lots of turns and a small down and uphill section. The ground was pretty soft from the recent rain and all the categories that had already run on the course. Typical cross time of conditions, not made for really fast times.
The race went really fast in the 1km with a time of 3'38. I was in a group with Franziska Wolleb and Sara Lüscher. I have to admit, the first loop was a little too fast for me and I suffered for the rest of the race. Franziska and Sara started to make the way ahead of me after 1.5 loops and after that I just had to fight against myself. My third loop was the slowest and then in the 4th I was able to pick it up again.
I wasn't very happy with how I felt during the race. It felt so hard and I even had lactic acid down my arms. Lots of people said I did well after the race, but I'm still not that happy with it. I guess I wanted to be able to keep up with Franziska and Sara. I ended up 4th in Kanton Bern and about 10th overall. Seline Stalder won with a time of 14'55. Simone Niggli a few seconds behind her. I guess loosing about 1 minute to the leaders isn't bad.
Results are here: http://www.stvgebenstorf.ch/100%20Jahre/100%20Jahr...
I ran the "Frauen" category and Marc the "Aktive" |
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| C • That seems like a pretty go... 2 |
| aquajogging 50:00 [1] | |
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| Marc and I went aqua-jogging when we got home. We had the whole pool to our selves and it was a really nice atmosphere having only the lights under the water on. |
Saturday Mar 1 |
| indoor bike (hometrainer) 1:02:00 [1] | |
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| Busy day and kind of a rest day. |
Friday Feb 29 |
| running warm up/down 58:33 [2]10 km (5:51 / km) +190m 5:21 / km | |
| shoes: Asics 1110 |
| Running up to the track with Marc, then time between intervals, some jogging waiting for Marc to finish and then running back home. |
| running intervals 18:24 [5]5 km (3:41 / km) | |
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| We wanted to run on the indoor track, but there was a soccer class going on and they had the nett-barriers down, which come down onto the track. So... we had to do it outside on the 400 meter track. What a bummer. I wanted to run 4-5 x 1km in 3'40", I decided to do 4, since the track was wet and I felt like it was enough to do 4 today. Time were: 3'44, 3'40, 3'44, 3'44 with between 2'30 and 3' rest between the intervals. I was kind of disappointed with the times. 4 seconds too slow. But it's hard to judge what kind of a difference it makes when the track is wet...
One we were done we noticed that the indoor track was available. Marc suggested we try one on the track "just for fun:-)" I thought why not, and had just had about 6 minutes rest since the last km anyway. My time was 3'32". I think 3'40" repeats on the indoor track could have been realistic. Oh well. |
Thursday Feb 28 |
| running 18:00 [2]3.4 km (5:18 / km) | |
| shoes: Inov-8 Mudrock 280 |
| Running to the start and back from the finnish were both 9 minutes and both all downhill... |
| Orienteering 48:07 [3]4.5 km (10:42 / km) +310m 7:57 / km | |
| shoes: Inov-8 Mudrock 280 |
| I went to scout out my "Check'08 loop" on the map here where we live. There are 3 criteria that the loop has to fulfil in order to help me prepare for WOC in the Czech Rep. 1. some steep up and dowhills 2. some green to run through 3. some rocky ground to run through. I think I found a very good solution. I can break the loop into short, medium or long versions as well. Today I ran the medium version; the long version will include some compass legs on a flat green area at the end. The plan is to run this every few weeks or so, and to do it as a middle tempo run.
We'll see how this goes, I don't particularly like doing the same thing over and over, but hopefully the aspect of keeping time and comparing will intrigue me enough to be consistent at doing this loop.
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| running drills and plyometrics 40:00 [2] | |
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| Doing our Monday morning workout at End der Welt with Marc. We were both pretty tired before, but we got into it. We did one set of plyo's less than on Monday since we are doing intervals tomorrow. |
| strength 1:00:00 [2] | |
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| The usual exercises. 75kg seemed heavier than on Monday... I need to get a belt for on Thursday, there is always one in the gym on Mondays and it makes me feel more secure. |
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| C • Belt 2 |
Wednesday Feb 27 |
| aquajogging 50:00 [1] | |
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| 6am... ugg. But once we were finished, we were happy that we did it. Breakfast always tastes so yummy afterwards. |
Tuesday Feb 26 |
| running warm up/down 1:07:45 [2]12.4 km (5:28 / km) +170m 5:07 / km | |
| shoes: Asics 1110 |
| Pretty long warm up to get my head out of the fog it was in created by working all day. I was feeling pretty lame and tired when I got going, but once I ran for about 25 minutes I could feel the motivation and energy for the intervals I had planned coming back.
This time included the rest between the hill intervals (basically running back down) and a cool down as well. |
| running intervals (hills) 21:05 [5]4 km (5:16 / km) +450m 3:22 / km | |
| shoes: Asics 1110 |
| Ran 5 times from the "Alte Halle" to the "Höhematt" parking. This is about 800 meters long with about 90 meters of climb. I did this as an interval workout in November 2006 once. I ran 3 times in a time of about 4'20". I stopped after three because it was "really tough" (looked it up what I logged, attackpoint is so great!). This time I felt really pretty good and even though intervals are always "tough" I was running at a pace I could sustain. Times were: 4'11", 4'10", 4'18", 4'15", 4'11".
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Monday Feb 25 |
| running drills and plyometrics 39:31 [3] | |
| shoes: Asics DSTrainers (white/blue) |
| Back to Monday morning strength training. I wasn't sure how I would feel this morning, I assumed I would feel tired... well I didn't! I felt really good and felt "spring-y" on the jumps. I jumped over 6 hurdles in a row with no problem, and every week they are getting higher.
Tom Bührer wasn't there this morning, so Lea Müller took over leading. I thought we would have it a little easier than usual, but that wasn't the case. We had to work hard like usual? :-)
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| strength 43:33 [2] | |
| shoes: Asics DSTrainers (white/blue) |
| The usual strength exercises including: (75kg on the squats x 6-8 reps, 32.5kg x 5 reps for the squat-jumps, and than 6 hurdles) x 3 sets AND (30kg for drop lunges x 10 reps per leg and bench jumps x 10 reps) x 3 sets. Good stuff. |
| running 36:35 [2]6 km (6:06 / km) +210m 5:11 / km | |
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| A short run after work. It's so warm here.... |