Training Archive: szurcherIn the 7 days ending 2008-04-13:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Apr 13 | ||
| Event: 1. Nationaler OL | ||
| Note | |
| (sick) | ||
| I didn't run the long distance race today because I felt too sick. The terrain was really fast, and in my subdued state I would have lost way to much physically to the others, plus I think it would have been a bad idea for my health.
On a good note: Marc was 3rd yesterday in the middle distance champs, 45 seconds behind the winner Matthias Merz (results: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... Today in the long distance race he was 2nd, 1 minute behind Daniel Hubmann and 53 seconds ahead of Matthias Merz (results: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... A very good weekend for Marc! Yeah :-) | ||
| C • That's good to hear because... 1 | ||
| indoor bike (hometrainer) (TE 1.3) 50:00 [2] | |
| Doing some light exercise made me feel pretty good. | ||
Saturday Apr 12 | ||
| Event: Swiss Championships (Middle) | ||
| running warm up/down 55:00 [2]8.5 km (6:28 / km) | |
| ahr:155 shoes: VJ Integrators (black/green) | ||
| Warming up and cool down. After sleeping practically all day yesterday I felt pretty good this morning. Decided to not do my pre-race morning jog and save all energy for the race. Did a little longer of a warm up because my legs felt heavy, but all in all felt mostly healthy.
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| Orienteering race (TE 5.0) 39:04 [5]*** 5.2 km (7:31 / km) +135m 6:39 / km | |
| ahr:186 max:193 spiked:14/16c shoes: VJ Integrators (black/green) | ||
| Swiss Middle distance Champs.
I don't know what to think about this race. Last year's me would have been really happy with the time and with how I orienteered. I guess my expectations are higher this year. The race was actually very good, but I lost time on two controls. The first was num. 4 where I took a "safer" route and lost about 30 seconds. The 2nd was to num. 9 where I took a route choice that ended up being about 1 minute slower than the other route and I lost about 45 seconds executing it. I was pushing up the hill and didn't realize how far up I was and over ran the control. I was able to correct very quickly though. Anyway, if I could have been 2 minutes faster I would be really happy with the race. This way I am only satisfied. The result is kind of crappy, but that is because the terrain was really fast and not very selective, so lots of people were able to run just as fast or faster than me. Oh, btw, I broke my compass during the course and had to use my spare compass that I carry with my for the first time in a race. Glad I had it with me. It just happened to be that I broke my compass on a very tricky "compas leg" too. Go figure. Unfortunately the effort of the race knocked me back to being sick. I felt awful in the evening and had a slight fever. I decided not to run the long distance race today since I am still fighting this bug and I think in the long run it's better if I get healthy quick, so that I can continue to train normally the next week. Splits for the race are here: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... | ||
| Note | |
| So, if you look at Matthias Merz's map from the middle distance race (link: http://www.matthiasmerz.ch/images/stories/personal... ) the men's course had the same leg as we did (their 10-11) our 8-9 where I lost a lot of time on the route choice. Matthias also went right, but only once he got on the big trail to the north. I went over the river directly to the east into the yellow and then up to the trail. I still feel like it's a good route choice. Most of the girls went back out of the control to the west to the big trail. Then north on the big trail to the parking lot where the little trail goes to the river. Then over the river and to the next big trail, taking the trail to the T and directly up the hill to the control. Matthias only looses 7 seconds on his route. Maybe I lost too much time crossing the river or getting through the green. Who knows.
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Friday Apr 11 | ||
| Note | |
| (sick) | ||
| ugg, I woke up with a cold:-( I am spending today sleeping and resting, drinking tea and taking Vit. C. I am going to kick this by tomorrow! At least I hope so, since tomorrow is the Swiss middle distance champs (+ selection race) and Sunday is the long distance selection race. | ||
| C • No Getting Sick!!! 1 | ||
| C • Looks like a pretty good ru... 3 | ||
Thursday Apr 10 | ||
| running warm up/down 42:00 [2]7 km (6:00 / km) | |
| shoes: Inov-8 Roclite 285 | ||
| Warm up and cool down for the 1st sprint of the day. | ||
| Orienteering (TE 4.2) 15:46 [5]2.6 km (6:04 / km) +40m 5:38 / km | |
| shoes: Inov-8 Roclite 285 | ||
| I ran the first two Swiss team selection races today, which were two sprints. The first sprint was in the town of Brugg, the terrain being very similar to the World cup final last year, old town, cobble stone streets etc.
My race was good, but I didn't feel like I had any flow during the race. I could hardly look ahead and felt like I was hesitating a lot. There was a map change in the middle and the long route choice leg of the course was the first control after the map change, so you really didn't have a chance to plan ahead. I took a route that wasn't the best but wasn't bad either. Lost about 25 seconds. The rest went well. I could feel that I have lost one week of quality training, it was harder than normal to run fast. I am pleased with the time. I lost 1'28" to Sara Lüscher who won by 21 seconds! Being only 1 minute behind 2nd place is decent. I ended up 11th anyway though. Tight race. Splits are here: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... | ||
| running warm up/down 1:06:26 [2]11 km (6:02 / km) | |
| ahr:156 shoes: Inov-8 Mudclaw 270 | ||
| My warm up for the 2nd sprint was pretty long. I was feeling kind of stiff and also full so I got ready a little eariler and did a long warm up. I think it was a good idea. I finally started to feel like I could run fast again after 30 minutes of warming up. Then started doing strides and stuff after that. | ||
| Orienteering race (TE 4.3) 14:26 [5]*** 2.9 km (4:59 / km) +10m 4:54 / km | |
| ahr:190 max:197 spiked:15/16c shoes: Inov-8 Mudclaw 270 | ||
| This 2nd sprint was totally different in character. This time we were on military training grounds with open woods and fields, and drills equipment etc. It was turbo fast terrain and fairly simple orienteering. I made one small mistake at the end of the course where I didn't see an opening of an uncrossable fence and therefore didn't cut a corner I could have. Lost 10 seconds. Otherwise I was very happy with the race.
It was a tight race again. This time I lost 1'14" to Ines Brodmann and was 11th again. Results are here: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... I think this might be my fastest per/km orienteering time ever. Kind of cool. I am also pleased to see that I loose about the same amount of time to the winners in both sprints, one being technical and one being fast. | ||
Wednesday Apr 9 | ||
| indoor bike (hometrainer) (TE 1.4) 45:00 [1] | |
| strength 25:00 [1] | |
| Just core strength exercises. | ||
| C • quick thinking and legs tomorrow!! 2 | ||
Tuesday Apr 8 | ||
| running warm up/down 58:19 [2]10 km (5:50 / km) +210m 5:17 / km | |
| shoes: Saucony Tangent | ||
| A long warm up in order to feel like I have done some running today and then a short cool down after the intervals. | ||
| running intervals 20:00 | |
| shoes: Saucony Tangent | ||
| I decided to do some 'overspeed' intervals to get ready for the 2 sprint races on Thursday. I did 2 x (10 x 30" fast and 30" slow). My heart rate stays pretty high during the 30 seconds of recovery, that is why I put in as an intensity 3. I felt pretty good running quickly, but I felt like my heart rate was a little higher than normal. Probably from the not doing any speed work last week. | ||
| C • And the back?? 2 | ||
| running drills and plyometrics 11:00 [2] | |
| Did some track drills after the intervals before running home. | ||
Monday Apr 7 | ||
| running 45:56 [2]8 km (5:44 / km) +220m 5:03 / km | |
| shoes: Asics 1110 | ||
| Running again:-)
It snowed here last night again! I am really ready for spring... | ||
| C • It's snowing here right now... 2 | ||
| indoor bike (hometrainer) 45:43 [2] | |
| strength 21:31 [1] | |
| Just core strength stuff. | ||
