Training Archive: szurcherIn the 7 days ending 2008-05-18:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday May 18 | ||
| running warm up/down 52:07 [2] 8 km (6:31 / km) +45m 6:20 / km | |
| shoes: Inov-8 Roclite 285 | ||
| Warm-up and cool-down for the Biofarm Cup sprint race today in Aarau. I had kind of a funny stomach during the warm up, but didn't feel anything during the race. | ||
| C • 3 | ||
| Orienteering race 17:34 [5]*** 2.7 km (6:30 / km) +50m 5:57 / km | |
| spiked:11/14c | ||
| Biofarm Cup Sprint race in Aarau
This was kind of a "test" race for the European champs for me personally. I wanted to put some pressure on myself and really run as well as I can, fighting for every second. I ended up running a really good race in a tricky old town. Almost everyone had some sort of big mistake, either running to the wrong control, or falling into a route choice trap. I basically was able to solve all the problems in the course and got around "mistake free." Of course I can improve on a few things and I will see that I lost a few seconds here and there when I look at the splits, but all in all it was a solid good race for me. Results are here: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... I ended up 7th, 1 second behind 6th, 17 seconds behind 4th place, but 1'30" behind Seline Stalder who blew everyone away. | ||
| running 48:08 [2] 8.2 km (5:52 / km) +100m 5:32 / km | |
| shoes: Saucony Tangent | ||
| Evening jog with Marc. This was really nice and even relaxing. This is the longest run Marc has done since this injury started, so that is good! | ||
| C • I know how Marc feels... ... 1 | ||
| Note | |
| I put up my map from today on my blog: http://my.opera.com/sandrazurcher | ||
| C • Tricky sprint course 3 | ||
| C • 1 | ||
Saturday May 17 | ||
| running 40:00 [2] 7 km (5:43 / km) +90m 5:22 / km | |
| shoes: Inov-8 Mudclaw 270 | ||
| The men's team had a get together here in Magglingen yesterday, and Tom Bührer set a course for the guys to run on our home map, so I went out to do it today, since Marc brought home the course. This running is from home to the start and back from the finish. Got pretty cold on my way home since it was pouring rain.
The other day, when I went running with Marc, we took a trail that goes through a field. There is a herd of young cows in that field, and they are really hyperactive. The trail really goes straight through the field with gates in the electric fence on both side. When we went through there the other day we stopped in the middle of the field and all of the cows came running over to us. About 20 cows surrounded us, coming very close and staring at us with their big eyes. I was pretty intimidated. Then one of them started licking me and the others also tried, pushing each other out of the way to get a lick. It was so funny, but I was also pretty freaked out and ran away. Today I ran on a trail that goes on the side of this field and all of the cows were in the corner under the only tree in the field. I didn't stop running this time, which spooks them and they all took off in a big hyperactive panic. I think it's funny that they were all hanging out under the tree. It made me realize that cows don't like to stand around in the rain either. I was happy to get home and out of the cold. | ||
| C • Sandra's biggest nightmare: Cows :-))) 6 | ||
| Orienteering 1:10:00 [4]**** 7.5 km (9:20 / km) +120m 8:39 / km | |
| spiked:24/28c shoes: Inov-8 Mudclaw 270 | ||
| I did a 4.5km course first and then repeated a section of the course again. My watch died during the training, so I am not able to compare times for the repeated section, but it was clear that I was much more confident and taking better lines the 2nd time around. I really had fun the 2nd time too, especially because I could be more aggressive in my running.
On the first round there was a downhill "through the green" leg and I knew I would have to be really exact with my compass. I actually set my compass and was very concentrated down the hill. I spiked the control and when I did I actually called out "Bang!" Kind of funny, because I definitely called out, out of the immediate joy of doing the leg right, but I am not someone who does that very often. The next control was another "green" leg and again a compass leg, I was careful and again, Bang! It was so much fun to be right on! The 2nd time around I cruised through those hard control. Very cool. Too bad I can't compare times, but I was a good bit faster the 2nd time around, because I made some mistakes the first time. Good Czech training as most of the course was in light green and some of it in dark green patches. It was also a good thing for me to practice, since I am not good in trashy woods. All of the fallen trees and branches, and the think green is the main reason why we don't do that much training on our home map. I am just thankful that the stinging nettles aren't grown in yet. Soon, it will really not be fun to run through these woods. | ||
Friday May 16 | ||
| running long (TE 3.6) 1:31:23 [2] 13 km (7:02 / km) +320m 6:16 / km | |
| ahr:155 max:175 shoes: Adidas Supernova Trail | ||
| After taking a 3 hour nap this afternoon (and leaving work early because I was totally useless anyway) I felt much better. When I started running the first thing I noticed was that my legs feel better again. I felt really good on this run and I feel like that hasn't happen in a while, so it was a nice feeling and kind of a relief. | ||
| C • Delayed effect? 2 | ||
| running drills and plyometrics 35:00 [3] | |
| Ended my run at the gym and did the usual route, except the running drills. Did all the jumps, including 8 hurdles in a row. It's amazing the progress I have made with jumping hurdles. Fun! | ||
| C • hurdles 2 | ||
| strength 40:00 [2] | |
| and the strength part as usual as well. | ||
| running 10:00 [2] 2.0 mi (4:59 / mi) | |
| And at last I ran back home. Long training! | ||
Thursday May 15 | ||
| running 24:00 [2] 3.7 km (6:29 / km) +80m 5:51 / km | |
| ahr:136 max:161 (rest day) | ||
| Running with Marc! This was really nice, but otherwise I feel totally wiped out. Don't know why, but decided to make today a rest day. | ||
Wednesday May 14 | ||
| running (TE 1.8) 30:08 [2] 5.5 km (5:29 / km) +90m 5:04 / km | |
| ahr:130 max:151 | ||
| Morning jog at 6:30am. | ||
| indoor bike (hometrainer) 1:20:00 [1] | |
| I just couldn't get myself to go running today. I felt tired from work and needed to do something that didn't take too much effort. | ||
Tuesday May 13 | ||
| running (TE 2.6) 46:25 [2] 8.5 km (5:28 / km) +210m 4:52 / km | |
| ahr:145 max:171 shoes: Saucony Tangent | ||
| I feel too good for the fact that I ran a 5km race yesterday... no sore muscles and legs don't really feel heavy. It is also sooo pretty in Switzerland right now. This was a very pleasant run. | ||
| C • Pretty right now! 1 | ||
| stretching 5:00 [0] | |
Monday May 12 | ||
| running (TE 1.5) 12:00 [1] 2 km (6:00 / km) | |
| ahr:129 max:149 | ||
| Morning jog. | ||
| running warm up/down 49:26 [2] 9 km (5:30 / km) | |
| ahr:146 max:176 | ||
| Warm up and cool down for the 5km race. It was a hot day and we were all trying to find shade to cool down in. | ||
| running race 19:10 [5] 5 km (3:50 / km) vdot: 52.3 | |
| ahr:185 max:196 | ||
| First big challenge of the year is checked off the list. Pfew. So, my goal was to run under 19 minutes, and from my time you could say that I am a little disappointed. Which is true, but I don't feel all too bad about it either. It was a hot day (24°) and everyone was a little slower than they wanted/expected to be. But most importantly, it was a "race" to see where I stand and now I know!
The race started fast and I tried to hold myself back and run comfortably. The first km felt really good, but afterwards it was about how I expected it to feel, hard. I also got a side stitch about 1/2 way through, so that was uncomfortable. It was mentally a little bit tough, because I was running all alone. All the Swiss team members were faster (the fastest ran 18:10, the slowest ran 18:43) so I just had to push myself. 1km splits were: 3'40 3'48 3'53 (3km time = 11'21) 3'59 (yikes!) 3'50 I guess I had a hard time on the 4th kilometer, but I am happy to have been able to pick it up again on the last km. So, not an amazing time, but not a bad one either. Under 19 minutes would be very realistic in the near future (although I am not doing another 5km on the track in the near future), and 18:45 maybe next year. | ||
| C • Good stuff 6 | ||
| aquajogging 50:00 [1] | |
| The water felt good on my legs. They are getting that tired, heavy feeling from the 5km. | ||