running1:03:26 [3] 9.4 km (6:45 / km) +216m6:03 / km
No back pain!! I am ecstatic! And I got into one of those running zones, where you are just running without effort and thinking about other things. Didn't have that anymore this fall because of various pain. Hope to continue this way. Next challenge, get rid of this cough and not get sick overtime the kids do.... hum.
The only solution I found was to work with the gc web sync. Glad I found a way to upload my files though.
6 PM
running warm up/down 15:20 2.61 km (5:53 / km) +1m5:52 / km ahr:154 max:164
Tuesday night trainings have started up again and tonight we did intervals together at the track. This was the warm-up with the girls.
aerobics/strength11:55 0.58 km (20:37 / km) ahr:145 max:174
Then a warm-up for our core, since we were doing a combo-strength and speed training. I change the exercises every year and this year there is more focus on dynamic strength, that is why I wanted to do some pure core before to activate the core-stability muscles of our body.
running intervals 17:45 2.57 km (6:55 / km) ahr:172 max:187
2 x 1200m broken up into 3 x 400m with strength exercises between each 400m. I had to pee at the end of the 2nd 400m, so I took a quick break there. Then continued with the group without finishing the exercise. The 2nd series of exercises really made my legs heavy and I couldn't keep up the pace. My 400m times are atrocious, but I didn't want to aggravate my cough, so I was running conservatively.
running warm up/down 8:59 1.63 km (5:31 / km) ahr:167 max:174
Who can help me? I did the update for my Mac and that also updated my Safari and now I cannot download my Garmin anymore. It just doesn't want to find my Garmin plugin. Looked online to find a solution, but didn't. Can anyone help me?
10 AM
Pilates1:00:00 [2]
This pilates course from Sara is going to make me strong and I hope help me get back to pain-free running.
6 PM
indoor bike (hometrainer)15:00 [1]
Now that I took on (again) more responsibilities in our regional youth team, I am super busy planning things, writing emails and trying to figure out what the best plan for next year is. I like the work, but I will miss feeling (more) relaxed on Monday and Friday and using these days to go on more runs. Something always pulls me towards this type of work. I just love coaching and seeing that your work makes a difference in people's lives. Even if it's on a small scale.
running warm up/down 7:56 [3] 0.53 km (14:56 / km)
Warming up for our last local O race.
Orienteering race 33:21 [4] 5.26 km (6:21 / km) +95m5:49 / km
A town-O in La Chaux-de-Fonds in the snow and ice. The icy conditions on the roads made for a lot of slow hesitant running interspersed with sprinting when the roads where dry, trying to make up time. I didn't make any big mistakes to speak of, but I was not moving fast enough to challenge my orienteering ability in a town and on a map I already know very well. I did enough running this race though, don't know why, but I always get a kick out of "sprint" orienteering, regardless of how fast or slow, short or long.