Sunday Mar 16 |
 | running warm up/down 26:38 [2]5 km (5:20 / km) | |
| shoes: Inov-8 Mudclaw 270 |
| Warm up and cool down for O race. I didn't really prepare myself for this race, spend the night at a friends, drank some wine last night, didn't sleep a lot, and had two coffee's this morning. Sometimes it's hard to take every single regional race seriously, I feel like I would burn out if I would do that. |
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| C • So true! 2 |
| Orienteering race 51:43 [5]*** 7.1 km (7:17 / km) +90m 6:51 / km | |
| spiked:13/20c shoes: Inov-8 Mudclaw 270 |
| Langenthaler-O on Spichigwald-Hardwald.
This was a pretty green area and involved a lot of trail running. I was not concentrated in the control circle and made lots of little 30 second mistakes. I also had trouble with leaving the control in the correct direction. I guess I didn't make a plan often enough for the controls and felt a little out of control during the race. I never searched for a control long, but I hardly every spiked them either. Bad race. I am not sure how much time I lost, but I would estimate about 3-5 minutes.
Simone Niggli (1st) and Lea Müller (2nd) both had 44 minutes high, Franziska Wolleb (3rd) had 50 min. I will put results up when they are on the internet. |
| running 1:01:05 [2]11.3 km (5:24 / km) +230m 4:54 / km | |
| shoes: Asic Nimbus |
| Running in the rain. It was nice and I felt like I could work through all the thoughts in my head and come home feeling refreshed and ready for another week.
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Saturday Mar 15 |
| running drills and plyometrics 44:00 [3] | |
| shoes: Asics DSTrainers (white/blue) |
| Warm up with different running drills, 4min of rope jumping and 30min of jumps (6x4 exercises (running jumps, calf jumps, hurdles, frog jumps), about 500 jumps total). |
| strength 1:00:00 [2] | |
| shoes: Asics DSTrainers (white/blue) |
| The usual strength exercises with the accompanying jumps. The drop lunges always gives me sore muscles. I can tell that I will be stiff tomorrow :-( |
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| C • Lunges 3 |
| running 41:33 [2]7.1 km (5:51 / km) +190m 5:10 / km | |
| shoes: Inov-8 terroc 308 |
| I had to do my Swiss taxes today and some other stuff and almost ran out of time to go running before going to a friends for dinner. I had wanted to do a long run today, and the strength training yesterday, but had to move things around because of long hours at work and stress. It turned out that I couldn't do everything I had planned. Call it bad planning, wrong priorities or maybe just damage control. I am actually happy with this week of training, even though it's not exactly what I had planned. Maybe I am too positive and not critical enough with myself. |
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| C • Being positive is a good qu... 2 |
Friday Mar 14 |
| running 35:07 [1]6 km (5:51 / km) +180m 5:05 / km | |
| shoes: Asics 1110 |
| 6:15am morning jog.
I woke up on my own at 5:45 (huh!?!?!?), which never happens to me, but I had planned to do a morning jog, so it was perfect timing. I felt pretty out of it while running though, but it was still nice to see the sun rise and hear all the birds chirping.
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| running 1:11:00 [2]12 km (5:55 / km) +300m 5:16 / km | |
| ahr:146 max:169 |
| After a long day at work I was pretty wiped out, but Marc kicked me out of the house and gave me specific instructions for my training. I was to run for 70 minutes and after 10 minutes of warming up I was to run at my aerobic threshold (for me btw 150-160bpm). Even though my average heart rate is 146, I was able to run between 150-160 any time it wasn't downhill. I actually felt good during the run, I would have never though it when I started. Standing with Marc outside waiting for the GPS to find a satellite my heart rate was 51bpm, and that was in a standing position. I was pretty tired.
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| C • max HR 6 |
| stretching 10:00 [0] | |
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Thursday Mar 13 |
| running warm up/down 58:56 [2]10 km (5:54 / km) | |
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| Warming up and cool down for the intervals, plus 1 minute jogging between the intervals. |
| running intervals 19:27 [4]5.2 km (3:44 / km) | |
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| 13 x 400 meters with 1 min rest.
I wanted to do these intervals at a tempo that was comfortable to repeat over and over again. I ran these basically all at 90 seconds and I could have done a lot more of them. The 1 minute recovery was enough time to be able to run the interval comfortably at this pace. Times were: 92, 91, 90, 91, 91, 90, 92, 91, 89, 89, 86, 88, 87.
Today is one of those days where enough things have gone well that I have the feeling that I am invincible. Kind of ironic since I have been feeling dead in my trainings the last few days and also kind of stressed in general. But today, today everything went well. It's a nice feeling. The best part of the day was that I received word that my article as been accepted by the International Journal of Sports Medicine for publication. I have some minor changes to do suggested by the two reviewers, but both reviewers were positive, which is also a nice compliment.
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| C • Article accepted!! 4 |
Wednesday Mar 12 |
| aquajogging 41:43 [2] | |
| (rest day) |
| 6:20am
Went to the pool with Marc before breakfast, before work. Taking the rest of the day off, hoping I can recover. Found out that my ferritin levels are low. |
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| C • Fertin level low 12 |
Tuesday Mar 11 |
| Orienteering long 1:27:39 [2]**** 7 km (12:31 / km) +530m 9:05 / km | |
| shoes: VJ Twisters |
| Another O-training in the Tessin. This time with 3 sections to the course. One where the map had only contours and rock features, than the second part without trails and the third was normal. This type of training is a lot of fun and makes me work harder on my map reading. Today the sun was out and it was much warmer. It's amazing how much the weather can influence everyone's mood. We were all much happier today.
I had a pretty bad training physically. For some reason my feet were hurting me a lot when running uphill and my legs were even more dead than yesterday. I had to walk up almost all of the hills. I was pretty disappointed in myself at the end of the training, but I guess there will always be ups and downs.
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| indoor bike (hometrainer) 40:45 [1] | |
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| Letting my legs recover a bit. It was nice to have some blood flow after 4 hours of riding in a train home. |
| strength 36:54 [1] | |
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| Core strength exercises. |
| stretching 10:00 [0] | |
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Monday Mar 10 |
| running 52:21 [2]10 km (5:14 / km) | |
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| Morning workout with Angela Wild. I stayed here in the Tessin to be able to do some training (2 O-trainings) with some of the people on the Swiss team. They are all staying the whole week, but I will only stay until Tuesday. The Finnish National team is also here. |
| Orienteering 58:42 [3]5 km (11:44 / km) +300m 9:02 / km | |
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| O training in pouring rain. The Tessin is known for being "the California" of Switzerland, I was looking forward to warm temperatures and sun, instead it's about 5° and raining. Great :-( I guess it's supposed to be better weather tomorrow. I sure hope so.
My legs were really tired during this training, but I was able to concentrate on the technical aspect and ran without a compass as well. I was solid overall, but somewhat hesitant because of the slippery conditions. |
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| C • Weather sucks 5 |