Sunday Mar 9 |
 | running 20:09 [2]4 km (5:02 / km) | |
| shoes: New Balance 825 |
| Morning jog in Tenero to prepare for the Swiss Cross Champs. |
| running warm up/down 52:00 [2]8 km (6:30 / km) | |
| shoes: New Balance 825 |
| Warm-up and cool down for the cross race. Cool down was very intermittent, I was cheering for Marc and running back and forth and stopping a moment to cheer etc. |
| running race 24:10 [5]6 km (4:02 / km) vdot: 50.0 | |
| shoes: VJ Twisters |
| Swiss Cross Champs.
I felt good and didn't go out too quick like last week. I could push myself from the 2nd to 5th kilometer and felt like I was running well. The last km was then suddenly really hard and I ran about 15 seconds slower than the tempo I ran for the first 5km. Kind of disappointing since I really really wanted to run under 24 minutes. I had 19:52 going through the 5km point. Oh well.
I was 15th overall and about 50 seconds behind the "Swiss team girls" Ines, Caroline, and Franziska. Wish I was in that type of form, but I have to accept that they are faster.
Results are here:http://services.datasport.com/2008/lauf/crosssm/RA... |
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| C • Well run 4 |
| stretching 10:00 [1] | |
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Saturday Mar 8 |
| running 59:21 [2]12 km (4:57 / km) | |
| shoes: New Balance 825 |
| Jogging with Marc in Tenero. We traveled to the Tessin today, so that we don't have to travel 4 hours before the Cross race tomorrow. |
| stretching 10:00 [1] | |
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| I have sore muscles from the strength training yesterday. ugg. |
Friday Mar 7 |
| running drills and plyometrics 24:39 [2] | |
| (sick) shoes: Nike Free |
| I decided to go do my strength training since I missed it on Monday and yesterday I was too sick to train. I feel much better today. I didn't do a lot of jumping because of the Swiss Cross Champs on Sunday, I didn't want to kill my legs. I jumped one-legged up 20 steps x 3 and did some jump rope. |
| strength 47:35 [3] | |
| shoes: Nike Free |
| I did the whole strength program so that I won't loose too much strength. Otherwise next week I will have sore muscles again, and I don't want that. I felt pretty good and didn't loose any strength from missing Monday. Actually 75kg is starting to feel too easy.... |
Thursday Mar 6 |
| Note | |
| (sick) |
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Wednesday Mar 5 |
| Note | |
| (sick) |
| Woke up with a sore throat and had the chills all day. I was doing testing all day, so I couldn't take it easy. I was totally dead once I got home. ugg. |
Tuesday Mar 4 |
| running warm up/down 56:55 [2]12 km (4:45 / km) | |
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| Running with the Tuesday interval training group. This is a rest week and I am feeling pretty worn down physically, and mentally. I decided not to do the intervals to the full extent planned in order to limit possible damage caused by not letting myself recover. I want to be rested by this upcoming Sunday for the Swiss Cross champs. |
| running intervals 9:15 [4]2.4 km (3:51 / km) | |
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| 4 x 600 meter intervals on the "Finnabahn", which is a well made trail covered with wood chips marked every 50 meters. They have these in the woods all over Switzerland. |
| stretching 5:00 [0] | |
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Monday Mar 3 |
| Note | |
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| There are pictures from yesterday's cross race on my Blog. |
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| C • Cool pictures 2 |