Training Archive: szurcherIn the 7 days ending 2008-03-23:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Mar 23 | ||
| running warm up/down 25:00 [2]4 km (6:15 / km) | |
| shoes: VJ Integrators (black/green) | ||
| Warming up and cooling down for the training camp competition (also a local race here in Riga).
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| Orienteering race 43:54 [5]***** 6.6 km (6:39 / km) +70m 6:19 / km | |
| spiked:14/16c shoes: VJ Integrators (black/green) | ||
| Middle distance race, this was a regional event here and I wanted to use it as a practice competition. I went through all the preparation I would do for a big competition and ran as fast as I could. The race went really well, of course there were some hesitations here and there. I made three mistakes. First I went too far in a detailed area and past my control, I could correct quickly, but than I wasn't careful leaving the control (rushed because of the mistake?) and left 90° wrong. Came out to a trail and had to check my compass to figure out where I was. That was the first two mistakes. Cost me about 50 seconds total for both mistakes. I made the last mistake on the last control. Some Finn was with me at my 2nd to last control and I ran "with" him towards my last control. I manage to make a parallel error, since he wasn't going to my last control and just lined everything up while trailing him. Stupid. I could correct very quickly, because I ended up at my first control (his 2nd to last) and last only about 35 seconds.
It was a good race, with good slow between the controls, but not always smooth in the control circle. I need to practice picturing the control in the circle before getting there. I think the races at the EOC's are going to be very fast and very tight races. A 30 second mistakes will be a big mistake this this type of terrain. | ||
| running 26:55 [2]5 km (5:23 / km) | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Running from our hotel to the map near by and back in a blizzard!
Today after the local race I was very happy to see blue sky's. The first time we have seen sunlight since we got here. By the time we wanted to start our 2nd training it was snowing wildly outside. A few cm had already accumulated by the time we left. I couldn't believe that the whole world had turned white (again!). It kind of turned me off of the idea of training again, but once we were out there it was fine. Actually it was really nice and a lot of fun. | ||
| Orienteering 1:08:24 [3]**** 7.5 km (9:07 / km) +110m 8:30 / km | |
| spiked:24/27c shoes: Inov-8 Mudclaw 330 0 | ||
| The snow made this training more challenging, mostly because the white took out a lot of the contrast that could have been present in the terrain, specifically swamps and vague elevation changes were hard to see. This terrain was also much more eclectic than the pure coastal terrain we have been in. Lost of different types of vegetation (the other maps have hardly any green on them), swamps and open areas. I liked it a lot. | ||
Saturday Mar 22 | ||
| Orienteering 1:21:30 [2]***** 9 km (9:03 / km) | |
| spiked:38/43c shoes: Inov-8 Mudrock 280 | ||
| David Schneider, Tero Föhr, Heli Jukola, Lucie Babel, Marc and I are staying about 45 minute east of Riga, Latvia to train in similar terrain as the World Cup/European Champs this May. We ran a course on a map with only contours, but I you don't need much else here. This was beautiful coastal terrain and lots of fun doing a control picking exercise. My goal was to always know the direction I want to leave the control when coming into it and to run on a compass in the flat sections accurately. It's been snowing, so there are sometimes foot prints leading to and away from the control, which made practicing the direction change a little less challenging. Too bad. | ||
| strength 30:00 [1] | |
| Doing some core exercises in our hut: http://www.davidschneider.ch/
Watch the video... ;-)) | ||
| feet and ankle strength 5:00 [0] | |
| running warm up/down 12:00 [1]2 km (6:00 / km) | |
| To and from the start. | ||
| Orienteering (Night-O) 45:32 [2]3 km (15:11 / km) | |
| Night-O training with Lucie Babel. We took turns leading. It was good practice concentrating, since when I was following I wanted to make sure I knew where we were running every moment, in case Lucie didn't know where she was anymore. I had problems with the first control, but after that I could read the details. It was certainly different than in the day. A good challenge. | ||
Friday Mar 21 | ||
| Note | |
| (rest day) | ||
| Travel Day!
Oh man, what a day... it was snowing when I woke up this morning and storming like crazy. I needed to do a diverse amount of stuff at home, including packing and getting organized. I never realized how much it was snowing while I was busy working away in our cozy home. I decided to check the train schedule because I heard on the radio that there were some delays. Somewhat disgruntled I found out that my train to the airport could have up to 30 minutes delay because of fallen trees on the tracks. I became worried that if I took the train that I may not get to the airport. I decided to look into driving, but realized that none of the roads had been cleared in our town and I wouldn't be able to get my car down from the "mountain" we live on. So, I made my way to the cable car, hoping that it was running, but not knowing this either. Once I took one step outside I realized how much snow there really was and also realized it was to be a long trip to the cable-car station. I had to drag my 20kg suitcase through deep snow, pushing, pulling, trying to carry it, huffing and puffing my way to the station. To make matters worse, I was short on time, and if I missed this cable-car I would miss my train in Biel and miss my flight. I don't think I have ever pushed myself physically as hard as I did in those 10 minutes. I made it though, and thought, well at least I was on my way. Nothing else could go wrong if I survived this. The train ended up only being about 15 minutes late and I went to go check-in. The lady at the counter said I needed a passport (not the ID that I had with me) to enter Latvia and wasn't going to let me check-in. Oh shit! But she went to check with someone else and it turns out she was wrong. Close call number 2. My plane was than delayed 30 minutes and since I only had 50 minute in Berlin to change planes I started to get worried. But the flight turned out to be shorter than on my itinerary and I arrived in Berlin with enough time to change planes. BUT when we arrived at the gate, the walk-way was malfunctioning and we couldn't leave the plane for another 20 minutes. I was getting really antsy at this point. Finally get into the airport and through passport control and see that my luggage, which was supposed to be checked in to Riga, is on the belt. So I take it and walk to an official and explain to him that my luggage wasn't supposed to be here, but on transfer to Riga. He tells me I have to go to Airberlin to work this problem out. They tell me I have to check-in again and this time I have to pay 10 Euros for the suitcase. Of course I can not pay these 10 Euros there where I was checking in, but at another counter. I make my way over to them and find out that they only take cash, and I don't have any Euro's with me since I am going to Lativa and Sweden. So, off to a automat to get money and back to the counter and then back to the other counter to check-in. At this point I have 5 minutes until my flight is supposed to leave, but guess what... the flight is also delayed. So I get to wait another half an hour before finally boarding. I think to myself, well at least when I arrive in Riga, Marc will be waiting for me and I can finally relax. The flight goes well and I enter to airport in Riga feeling relieved. This is when I get a phone call from Marc telling me that their car has broken down and that they can not come and get me. Shit! But the people from Eurocar are going to pick me up and take me to the accommodations and fix our rental car. Ok, at least there is a good solution. I go to the Eurocar office and see that there is no one there.... at that very moment a young guy, no older than 20 and dressed for a night on the town walks up to the window with a key and opens it up. This guy is going to take me to my accommodations?? Well he seemed nice enough and we head up to the car. Turns out there are two other young dudes in the car. Weird. And the car wasn't even something official from Eurocar. The only reason I know that this guy works for Eurocar is that he had a key for the office. I felt pretty skeptical at that moment, but what else was I going to do. The accommodations are 45 minutes way from Riga... They turn out to be pretty funny guys, checking out every cute girl they drive by, hiding the illegal radar detector that they have from a cop we drive by and stopping to a 1L of Coke and offering me some too. Eventually I made it. Finally!! Nothing bad really happed all day, but most things didn't go right either. I was pretty tired and happy to see Marc, happy to have vacation and to be able to relax, happy to finally go to bed. | ||
| C • Uff, that sounded exciting! 3 | ||
Thursday Mar 20 | ||
| running long 1:24:00 [2]15.9 km (5:17 / km) +210m 4:57 / km | |
| shoes: Asics 1090 | ||
| Longish run before breakfast. Ran up the Gurten from my friends house in Bern, ran around on top, down the other side a bit and than back up. I felt pretty good today, despite it being before breakfast.
The cold wind on the other hand, made it uncomfortable sometimes. I guess it's supposed to snow and be under 0° in Riga... uggg. | ||
| indoor bike (hometrainer) 43:08 [1] | |
| My leg is feeling better, but I still think it is better that I moved my strength training to tomorrow and did a recovery ride tonight. | ||
Wednesday Mar 19 | ||
| running 44:23 [1]7.1 km (6:15 / km) +130m 5:44 / km | |
| shoes: Asics 1090 | ||
| I am staying at a friends house (Christine Friedrich) in Bern this week, since I am working here for Swiss Orienteering. We went for a lovely jog this morning together. It's nice to run somewhere else for a change.
My calf/tendon thingy isn't any better this morning, so I reduced my running plans. I hope I can get this to go away soon. | ||
Tuesday Mar 18 | ||
| Orienteering 46:16 [2]5 km (9:15 / km) +190m 7:47 / km | |
| shoes: VJ Integrators (black/green) | ||
| Doing my Check08 loop to test out my new O shoes before leaving for a training camp in Riga and then Sweden this Friday. They are good.
34:43 from home to the end of the short version. | ||
| C • Are you going to the EOCs? ... 3 | ||
| running warm up/down 42:00 [2]8.4 km (5:00 / km) | |
| Warming up, cooling down and time between the intervals on the treadmil. | ||
| running intervals 18:00 [5]4.8 km (3:45 / km) | |
| shoes: Asics 1090 | ||
| I did 6 x 3 minutes at 16km/h that is 3'45" per km and equals exactly 800 meters. This is basically the same workout as last week when I did the 400-meter repeats, the same tempo just longer intervals. I took 2 minutes break in between. This tempo felt surprisingly good. I even started to feel better and better after the 3rd interval.
Unfortunately I have some sort of pain in my outer calf/ tendon that runs on the outside of your foot under the bone that sticks out. This started to hurt yesterday after the strength training, but it doesn't hurt when I am running only afterwards. Tonight it was pretty painful... | ||
Monday Mar 17 | ||
| running drills and plyometrics 40:00 [3] | |
| The usual training in Bern at 8am. I felt good, and it was fun. Moved up to 5 minutes of rope jumping. | ||
| strength 1:00:00 [2] | |
| and the usual strength workout. Did 4 sets of drop lunges this time and added some jumps up the stairs afterwards. | ||
| Note | |
| The graph from my race on Sunday is interesting. When I wasn't off by a little bit I was actually doing pretty well. I am really starting to look forward to the racing season.
Check out the graph here: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... | ||