Training Log Archive: nana

Rigi Kulm Top run from Goldau. Was really nice, felt pretty good. Made some drinking and photographing breaks, in total about 30' (not included in the logged time). M took the small backpack so I could run without - very comfortable. But he also walked on the very steep parts as to minimise the movement of the backpack. His walking pace was just about fitting my slow running pace...

regenerative biking home from the station and home from dinner (didn't log the downhill part...)

4x finnish track / 2' break (incomplete recovery)
4.37 av.170 max 180
4.33 av. 172 max. 183
4.39 av. 176 max. 184
4.38 av. 175 max. 191

third loop was starting to get hard - pushed a lot agian on the very last one...

Nice how the max. HR increased over the intervals. Actually managed to reach my HR max at the very end of the last interval =)

Great training, has been some time since I did it last time. Got quite a lot faster since then (about 10" per loop). I guess on the track I could easily run 3:50, the finnish track loop iis quite twisting and thus slows me down.
But this interval makes certainly sense for orienteering. These are the reasons:
- twisting route: In orienteering you mostly run around trees etc. Not so much running straight. Thus de - and accelerating is important
- soft ground: pretty identical to forest ground (however, without all the branches and brambles)
- distance: 1.18km per loop. This is a farily long distance to keep up the pace, probably also about what you find in orienteering. You can easily run at the verge of acidity

So all in all a very good training. Definitely have to do it more often and try to get even faster =) (Loop below 4:30 would be the aim)

warm up and cool down (more or less running to the start and back home from the start). time inbetween the intervals not counted as I did the break just standing....

at school

at school

Käferberg with Reni. Pretty easy pace, also just caught a slot with hardly any rain =)

VA LA exam

60m hurdles: new best time 10.08 (grade 5.9)
pole jumping: ok
disc throwing: ok
400m: 65.3
Was one step too slow - the aim had been to run below 65 but just didn't fight enough at the end. Should have increased the cadence instead of just trying to push more...
anyway the grade would not have been influenced by my running below 65"

at least some training...

wanted to do a training on the bike, but went to looking at flats in Bern instead... well maybe that was better anyway for tomorrows track athletics exams

short Käferberg loop with Reni.
Blood sugar was pretty low...but it was still nice...

dead tired

Hönggerberg- Gubrist at ASVZ. nice pace. Felt good although I nearly fell asleep just before leaving for the training...

GA LA:
some jumps and finally 1x 400m full speed at the very end (65"). Underestimated the head wind, so started too fast and really had to push hard in the end.
10' easy running barefoot on the grass afterwards - felt great!