Training Log Archive: nanaIn the 7 days ending Jan 15, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Jan 15, 2012 #
running 25:00 [2] 3.7 km (6:45 / km)
shoes: adizero tempo pink
warm up and cool down
10 AM
Orienteering race 29:06 [4] 4.1 km (7:06 / km) +50m 6:41 / km
slept:8.0 shoes: adizero tempo pink
Effretiker OL: DE 14/17 winning time 23:57 Simone Niggli
Had a bad start, missed the correct side of the unpassable fence, lost 30" there.
Saw Julia Gross who started behind already when coming out from the second control.
Then ok race, she finally caught up at around control 9 (she took the faster route). We saw each other often then, usually taking different routes until I could overtake her to the last control (she had problems with asthma).
Mistakes:
1. 30"
9. (wrong route) 15"
15 (didn't understand the map) 15"
17: almost running into the wrong direction 5" (very short control, so the 5" show.. ;-))
21 (wrong route) 10"
Total:
1'15"
Best splits: control 3: 5th knew exactly where to run, also felt Julia behind
control 16: 4th (had to stop quickly to decide on the route, though mine wasn't good, obviously was the best =)
24: 3rd: pushed the pace as I had some energy left
All in all: easy orienteering, fresh legs, a good but almost boring race =)
Had a bad start, missed the correct side of the unpassable fence, lost 30" there.
Saw Julia Gross who started behind already when coming out from the second control.
Then ok race, she finally caught up at around control 9 (she took the faster route). We saw each other often then, usually taking different routes until I could overtake her to the last control (she had problems with asthma).
Mistakes:
1. 30"
9. (wrong route) 15"
15 (didn't understand the map) 15"
17: almost running into the wrong direction 5" (very short control, so the 5" show.. ;-))
21 (wrong route) 10"
Total:
1'15"
Best splits: control 3: 5th knew exactly where to run, also felt Julia behind
control 16: 4th (had to stop quickly to decide on the route, though mine wasn't good, obviously was the best =)
24: 3rd: pushed the pace as I had some energy left
All in all: easy orienteering, fresh legs, a good but almost boring race =)
10 PM
strength 10:00 [3]
short core strength
our neighbours were shouting at each other, so I couldn't sleep. Did some core strength to make me a bit more tired...
our neighbours were shouting at each other, so I couldn't sleep. Did some core strength to make me a bit more tired...
Saturday Jan 14, 2012 #
unspecified 4:00:00 [1]
slept:7.0
snowboarding at Bettmeralp. Beautiful weather =)
Legs probably a bit sore tomorrow
Legs probably a bit sore tomorrow
Friday Jan 13, 2012 #
11 AM
running 53:31 [1] 8.17 km (6:33 / km) +80m 6:15 / km
ahr:145 slept:7.5 shoes: Nike airspan+ 8
Along the Aare with Tinu. Easy pace
Wednesday Jan 11, 2012 #
bike 25:00 [1]
to and from work
4 PM
running 58:52 [3] 12.04 km (4:53 / km) +115m 4:40 / km
ahr:171 max:179 slept:8.5 shoes: asics kayano red
Auguetbrücke-Loop from work.
10km fastish: average pace: 4'53/km
The last two easy, although my feeling was pretty weird: k9:4:55 (not really slower), k10: 5:36 (back up to the office)
fastes km were km8: 4.29, km9: 4.16
10km fastish: average pace: 4'53/km
The last two easy, although my feeling was pretty weird: k9:4:55 (not really slower), k10: 5:36 (back up to the office)
fastes km were km8: 4.29, km9: 4.16
Tuesday Jan 10, 2012 #
12 PM
running 50:00 [1] 7.42 km (6:44 / km) +80m 6:24 / km
slept:7.5 shoes: Nike airspan+ 8
very (too) easy Elfenau Loop with Ingrid and Raphi. Beautiful sunny weather - felt like holidays
Monday Jan 9, 2012 #
10 PM
ball games 1:30:00 [2]
first 15' basketball until we got a volleyball, then volleyball
15' warm up and cool down (running)
15' warm up and cool down (running)