Training Log Archive: nanaIn the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
10 AM
Orienteering 1:30:00 [1]
setting controls for the last training...
4 PM
unspecified 1:00:00 [3]
intensive coordination training
Thursday Sep 29, 2011 #
unspecified 4:55:00 [2] 45.0 km (6:33 / km) +1460m 5:38 / km
shoes: asics trail
3T Gigathlon
Kanu: Tenero - Mendrisio
Bike: Mendisio - Orselina
Nordic HIking: Orselina - Cardada -> Lunch
Downhill Bike (first a part uphill): Cardada - back to Contra
Bike: Tenero Contra - Cugnasco
Inline Skating: Cugnasco - Tenero
Kanu: Tenero - Mendrisio
Bike: Mendisio - Orselina
Nordic HIking: Orselina - Cardada -> Lunch
Downhill Bike (first a part uphill): Cardada - back to Contra
Bike: Tenero Contra - Cugnasco
Inline Skating: Cugnasco - Tenero
Wednesday Sep 28, 2011 #
Orienteering 25:00 [2]
fetching part of the controls of the relay.
Relay was a great success =)
Relay was a great success =)
4 PM
aquafit 1:00:00 [1]
Tuesday Sep 27, 2011 #
10 AM
Orienteering 1:40:00 [3]
setting controls and shadowing of athlete
4 PM
Orienteering 30:00 [1]
setting controls for tomorrow's relay - beautiful =)
Monday Sep 26, 2011 #
Orienteering (control setting) 1:15:00 [1]
setting controls in Monti Motti. Scary road to drive a bus, but beautiful terrain and weather =)
Sunday Sep 25, 2011 #
9 AM
running 1:00:00 [2] 9.5 km (6:19 / km)
(sick) shoes: nike free red
Könizberg im zigzag mit M
Saturday Sep 24, 2011 #
running 34:00 [1] 5.48 km (6:12 / km)
ahr:155 max:174 (sick) shoes: Nike airspan+ 8
Könizberg short inverse loop with M
feeling a bit better, nose is still blocked, though
feeling a bit better, nose is still blocked, though
Thursday Sep 22, 2011 #
12 PM
running 32:00 [3] 5.1 km (6:16 / km)
ahr:150 (sick) shoes: Nike airspan+ 8
Could not resist to go for a short jog, although my nose is still blocked. Throat is better, though.
Wednesday Sep 21, 2011 #
Note
(sick) (rest day)
another rest day. The weather was so beautiful. Really not nice to sit in a crowded cantine instead of being outsinde and running over lunch...
Tuesday Sep 20, 2011 #
Note
(sick) (rest day)
sore throat, headache etc. Could feel it coming already on Saturday. Hopefully it's gone till next weekend!
Monday Sep 19, 2011 #
12 PM
running 50:00 [2] 8.8 km (5:41 / km)
ahr:154 shoes: Nike airspan+ 8
Supposedly easy run with my colleagues from work. We started off easy, but had quite a pace inbetween. Nevertheless, my legs felt ok during the run. They are still sore afterwards, though
1 PM
Note
food note:
yoghurt for breakfast at 9
some grapes and Läckerli
yoghurt at 11
Härdöpfuuflouf + Siedfleisch for lunch afterwards
A bit hungry after k4, otherwise fine
yoghurt for breakfast at 9
some grapes and Läckerli
yoghurt at 11
Härdöpfuuflouf + Siedfleisch for lunch afterwards
A bit hungry after k4, otherwise fine
8 PM
ball games (volleyball) 1:00:00 [2]
perfect. Felt a little bit like during the studies again - sport all day =)
Definitely have to go again...
Definitely have to go again...
Sunday Sep 18, 2011 #
3 PM
running race 1:40:17 [4] 21.1 km (4:45 / km)
shoes: Nike airspan+ 8
Greifensee-Lauf. Had to fight from the very beginning to the end. Also had to fight cramps/a stitch after k15....
5 PM
Note
food note:
Spaghetti for lunch
Biberli before the run, a little bit also during the run.
Took the official "Rivella Marathon" drink and water during the run. I guess that was ok.
Sick and not well about 1.5h after the run. Coke (not light) and salty things helped...
Spaghetti for lunch
Biberli before the run, a little bit also during the run.
Took the official "Rivella Marathon" drink and water during the run. I guess that was ok.
Sick and not well about 1.5h after the run. Coke (not light) and salty things helped...
Friday Sep 16, 2011 #
running 10:00 [1]
lockeres footing
Wednesday Sep 14, 2011 #
12 PM
running 44:00 [2] 7.5 km (5:52 / km)
shoes: Nike airspan+ 8
At work: loop to Eichholz and back
2 PM
Note
food note:
yoghurt 20' before the run
sandwich afterwards
everything fine
yoghurt 20' before the run
sandwich afterwards
everything fine
Tuesday Sep 13, 2011 #
Note
(rest day)
Monday Sep 12, 2011 #
8 PM
running 1:00:00 [1] 9.1 km (6:36 / km)
shoes: Nike airspan+ 8
With Isa, Bremgartenwald
10 PM
Note
food note:
large salad and vegetable pie for lunch
A piece of bread with cheese before the run
Soup (Bouillon) and apple pie after the run
Thought that maybe the salad would be bad, but apparently it was long enough ago... Everything fine, only a bit hungry at 9pm
large salad and vegetable pie for lunch
A piece of bread with cheese before the run
Soup (Bouillon) and apple pie after the run
Thought that maybe the salad would be bad, but apparently it was long enough ago... Everything fine, only a bit hungry at 9pm
Sunday Sep 11, 2011 #
12 PM
Orienteering race 40:33 [4] 3.9 km (10:24 / km) +170m 8:32 / km
BeOB Staffel. We won, although I only had the third best time on my leg (losing 5' on Martina Ruch)
Ok race, searching a bit too early at the first control, I didn't realise that I have to cross the road... and losing time on the steep uphill parts. My excuse is that these muscles might be a bit tired already ;-)
But as M came back first with 2' on the next runner I was pretty safe...
Ok race, searching a bit too early at the first control, I didn't realise that I have to cross the road... and losing time on the steep uphill parts. My excuse is that these muscles might be a bit tired already ;-)
But as M came back first with 2' on the next runner I was pretty safe...
Saturday Sep 10, 2011 #
stretching 15:00 [0]
after the Niesen run, at Brigerbad and some more in the evening...
9 AM
running 1:57:00 [3] 8.6 km (13:36 / km) +1660m 6:55 / km
ahr:167 max:176 shoes: asics trail
Niesen top run. Had to walk at the steepest parts, also felt that my muscles got tired after about 1h15
4 PM
wellness 2:00:00 [0]
Brigerbad (waterslide inclusive =))
9 PM
running 13:00 [1] 1.9 km (6:51 / km)
shoes: nike free red
very easy footing, hopefully improving regeneration!
Friday Sep 9, 2011 #
7 AM
Note
throat is better, was probably wise not to go running yesterday
8 AM
running 23:40 [3] 5.0 km (4:44 / km)
shoes: Nike airspan+ 8
only have to be in the office at 9, so went for a run. morning footing would be understated.
warm-up to Steinhölzli, then 2x1'000/almost 3' break.
Aim: first k find about the pace of the anaerobic threshold (just be feeling)
second k: a little bit faster (below 4')
1) 4'11
2) 3'39
The first one was probably a bit too fast, but was astonished that I could be 30" faster just by running "a little bit faster"
Tried to run a high cadence (especially in the second one), felt good.
2 reps are definitely not enough for a good endurance or strength training, but they surely help to improve coordination and speed feeling.
So maybe I could do this kind of training more often. 45' for training and showering is not a too big investment...
warm-up to Steinhölzli, then 2x1'000/almost 3' break.
Aim: first k find about the pace of the anaerobic threshold (just be feeling)
second k: a little bit faster (below 4')
1) 4'11
2) 3'39
The first one was probably a bit too fast, but was astonished that I could be 30" faster just by running "a little bit faster"
Tried to run a high cadence (especially in the second one), felt good.
2 reps are definitely not enough for a good endurance or strength training, but they surely help to improve coordination and speed feeling.
So maybe I could do this kind of training more often. 45' for training and showering is not a too big investment...
Note
Food note:
no food, no drink before the training. Could feel the gastric juices moving in my (empty) stomach during the warm up (funny feeling), but then during the fast parts everything kept quiet. Sugar was also no problem.
no food, no drink before the training. Could feel the gastric juices moving in my (empty) stomach during the warm up (funny feeling), but then during the fast parts everything kept quiet. Sugar was also no problem.
Thursday Sep 8, 2011 #
strength 10:00 [3]
(sick)
ankle strength during work...
started to have a sore throat yesterday evening feeling even worse (throat, headache) this morning, so did not go for a run today....
started to have a sore throat yesterday evening feeling even worse (throat, headache) this morning, so did not go for a run today....
Wednesday Sep 7, 2011 #
Orienteering 1:05:00 [2] 7.3 km (8:54 / km)
OLG Bern Training Hüenliwald
Ran terribly bad...
Ran terribly bad...
strength 10:00 [3]
punching the stapler all day while being in a sitting position. Needs quite a lot of stabilising core muscles, they're a bit sore now... (or maybe from yesterday's training?)
Tuesday Sep 6, 2011 #
strength 20:00 [3]
core
Monday Sep 5, 2011 #
7 PM
running 59:00 [2] 9.4 km (6:17 / km) +180m 5:44 / km
shoes: Nike airspan+ 8
Könizberg a bit extended
Sunday Sep 4, 2011 #
Orienteering 1:22:45 [3] 8.1 km (10:13 / km) +260m 8:48 / km
ahr:170 max:183
SOM. ran the 3rd leg.
Made two major mistakes.
The first one to the third control where I first came to the forking control. I looked at the map very quickly and decided that the forking must be on the stone on the left side of my control... started to search quite a bit until I realised that I was actually way too much to the right and the forking was on the little cliff to the right of my control -> 4 minutes
Then to 5 I lost direction, came to a field and even before properly looking decided that it must be the field right from my line, so corrected to the left until I came to another field realising that I had been already left... If I had looked properly at the field the route wouldn't have been that bad... antother 8 minutes there...
Twice just deciding way too fast!! Maybe some relay influence here?
Anyway, was rather frustrated that I've been making so stupid (and large) mistakes...
Made two major mistakes.
The first one to the third control where I first came to the forking control. I looked at the map very quickly and decided that the forking must be on the stone on the left side of my control... started to search quite a bit until I realised that I was actually way too much to the right and the forking was on the little cliff to the right of my control -> 4 minutes
Then to 5 I lost direction, came to a field and even before properly looking decided that it must be the field right from my line, so corrected to the left until I came to another field realising that I had been already left... If I had looked properly at the field the route wouldn't have been that bad... antother 8 minutes there...
Twice just deciding way too fast!! Maybe some relay influence here?
Anyway, was rather frustrated that I've been making so stupid (and large) mistakes...
Saturday Sep 3, 2011 #
Orienteering race 25:25 [3] 2.2 km (11:33 / km) +55m 10:16 / km
shoes: Nike airspan+ 8
5. Nat. Estavayer-le-lac 25/27 winning time 18:08
It really started to rain shortly after my start, had troubles to read the map it was getting very dark. Was totally overstrained, it would have been difficult to see all the small details important for route choice even with good weather but like this it was even worse.
Made one larger mistake (almost 2') where I was kind of lost for a moment, and two route choice mistakes (in total also almost 2') at the castle.
Besides that the race was pretty solid, even though it didn't feel like it at all. was stopping all the time, couldn't actually push the speed... I guess that was my slowest sprint ever...
It really started to rain shortly after my start, had troubles to read the map it was getting very dark. Was totally overstrained, it would have been difficult to see all the small details important for route choice even with good weather but like this it was even worse.
Made one larger mistake (almost 2') where I was kind of lost for a moment, and two route choice mistakes (in total also almost 2') at the castle.
Besides that the race was pretty solid, even though it didn't feel like it at all. was stopping all the time, couldn't actually push the speed... I guess that was my slowest sprint ever...
Friday Sep 2, 2011 #
Note
(rest day)
another rest day. Wanted to go running after work, but had had a rather strange chili for lunch so felt kind of sick all afternoon. Went to sleep for an hour instead of running. Might be the better preparation for tomorrow...
Thursday Sep 1, 2011 #
Note
(rest day)
I wanted to do a short Käferberg loop in the morning as I was in Zürich (for old times sake). But there was a thunderstorm, so everything was very wet and I decided against it.
During the day I felt that it had been a good decision anyway, my feet were very tired, have been running a bit too much in the Nike Free...
During the day I felt that it had been a good decision anyway, my feet were very tired, have been running a bit too much in the Nike Free...