Training Log Archive: ReindeerCounterIn the 31 days ending Mar 31, 2015:
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Monday Mar 30, 2015 #
Running intervals 20:12 [5] 4.0 km (5:03 / km)
shoes: Mizuno Ronin 5
10x300m, 100m pause. Tough intervals, trying to build up speed! There was a football training on the stadium, and after a few laps I noticed that it was probably the youngs from the swiss national team. It made the time go a bit faster!
5 PM
Running warm up/down 38:27 [1] 5.37 km (7:10 / km) +100m 6:33 / km
shoes: Mizuno Ronin 5
Saturday Mar 28, 2015 #
1 PM
Climbing 1:00:00 [1]
5 outdoor routes in Vezia, nice spot in the vicinity of Lugano, reachable in 20' by bus or 40' walk.
Thursday Mar 26, 2015 #
5 PM
Running warm up/down 31:49 [2] 3.1 km (10:16 / km) +369m 6:26 / km
shoes: Inov-8 Xtalon 212
Home - Cureggia as a warm-up. I took it easy, or so I though. Upon arriving at the start of my intervals, I checked my heartrate (didn't take the monitor in Tessin) and it was over 200...
Running intervals 50:00 [4] 4.84 km (10:20 / km) +690m 6:02 / km
shoes: Inov-8 Xtalon 212
Cureggia - Preda Grossa - Alpe Bolla - 50m away from Denti della Vecchia.
2 x 6 x 3', 1' pause between repetitions, 3' pause between series. I must admit, I did not expect to go so far! The tempo at the beginning was to high and corresponded to the speed at which I would very much like to run, but at which I cannot run for long. This translated pretty quickly in stomach pain, which I carried during the whole session (+ downhill + evening...). After adapting the speed, the intervals went better and I found my rythm.
The scenery is absolutely incredible and I wish everybody could have such a backyard! The Denti della Vecchia are pretty wild - it's an understatement - and force the respect when you are amidst its teeth. Maybe it was the dimming lights, but the atmosphere got chilly when I ran in the snow, between the rocks.
I feel really lucky to have these summits as a playground - with all the respect I have for the mountains -, but my knees will probably thank me if I take my travelpass to take the bus home next time... The downhill was really tough!
2 x 6 x 3', 1' pause between repetitions, 3' pause between series. I must admit, I did not expect to go so far! The tempo at the beginning was to high and corresponded to the speed at which I would very much like to run, but at which I cannot run for long. This translated pretty quickly in stomach pain, which I carried during the whole session (+ downhill + evening...). After adapting the speed, the intervals went better and I found my rythm.
The scenery is absolutely incredible and I wish everybody could have such a backyard! The Denti della Vecchia are pretty wild - it's an understatement - and force the respect when you are amidst its teeth. Maybe it was the dimming lights, but the atmosphere got chilly when I ran in the snow, between the rocks.
I feel really lucky to have these summits as a playground - with all the respect I have for the mountains -, but my knees will probably thank me if I take my travelpass to take the bus home next time... The downhill was really tough!
Running 41:50 [0] 7.15 km (5:51 / km)
shoes: Inov-8 Xtalon 212
Wednesday Mar 25, 2015 #
Note
(rest day)
Rest/laundry - day :)
Tuesday Mar 24, 2015 #
5 PM
Running 31:27 [1] 5.09 km (6:11 / km) +50m 5:53 / km
shoes: Mizuno Ronin 5
Running 23:00 [4] 4.96 km (4:38 / km)
shoes: Mizuno Ronin 5
2 x 10 x (30"-30") at Cornaredo under pouring rain. Last sunday showed me how much there's left to do until I am in shape and motivated me to do intervals, so here I am. Nice session at the stadium, which is in front of my place of work - I'm thinking of going during lunchbreak - and I'd seen people training there. I should try to see if there are motivated people to do intervals! :)
C • midi 2
Monday Mar 23, 2015 #
8 PM
Strenght 20:00 [1]
Sunday Mar 22, 2015 #
10 AM
Running 1:58:17 [2] 17.72 km (6:41 / km) +400m 6:00 / km
shoes: Inov-8 Xtalon 212
Longjog in the Malcantone with Fede. We took the bus to Cademario, ran through the forest to Arosio, on the road till Mugena, then climbed above Vezio to reach Lòt, ran back down to Breno, further down to Torcione and up again to Cademario. I also included the part home - bus stop. Once we arrived in Cademario, we had 40' to wait until the next bus, so we walked on the road to Bosco Luganese, and I took the bus there to get back home.
I must admit I was pretty out of shape, tired and no legs... The weather was also not very thrilling, with thick fog and rain!
I must admit I was pretty out of shape, tired and no legs... The weather was also not very thrilling, with thick fog and rain!
Saturday Mar 21, 2015 #
Note
(rest day)
I'd planned on going for a longjog today, but cancelled it yesterday evening due to pain in the left calf. These appeared during the downhill from Monte Boglia on thursday and I was scared of being on the fast track towards a contracture like a few years ago. It seems to be better now, but an extra day of rest cannot hurt.
Thursday Mar 19, 2015 #
3 PM
Running 1:41:45 [3] 9.9 km (10:17 / km) +1230m 6:20 / km
shoes: Inov-8 Xtalon 212
Lugano - Monte Boglia. My goal was to reach the summit without walking, except in really steep parts and snowy sections. Somehow managed to do that, but I was tired when I reached the summit. Still, beat my previous time by about 8 minutes, but I think there are precious minutes to be won between Bré and Monte Boglia - especially given the fact that I did an unnecessary detour...
Running 49:07 [0] 9.17 km (5:21 / km)
shoes: Inov-8 Xtalon 212
Forgot my farmers at home. I should not have done that... Wasn't fully lucid during the downhill, and rather tired as well...
Tuesday Mar 17, 2015 #
5 PM
Running 1:40:41 [1] 11.82 km (8:31 / km) +652m 6:41 / km
shoes: Mizuno Ronin 5
Monte Brè with Christos
Sunday Mar 15, 2015 #
9 AM
Orienteering 21:18 [0] 2.5 km (8:31 / km)
shoes: Inov-8 Xtalon 212
Setting/picking controls from our compass course
Orienteering 23:42 [1] 2.81 km (8:26 / km)
shoes: Inov-8 Xtalon 212
Contour course from Jönu, it was really tough!
Orienteering 14:58 [2] 2.15 km (6:58 / km)
Grob/fein orienteering, consisting of two loops, in which we had to run to an attackpoint (getting there was really easy) and then discarding the compass to use only the finer elements of the terrain. Interesting training!
Orienteering 7:57 [4] 0.95 km (8:22 / km)
shoes: Inov-8 Xtalon 212
Partnertraining with Chloé. This training was Tennis-training, in which one of the runners leaves first and the second has to catch him in a few controls. We did two loops, but I knew the first control by heart and remembered the area of the second training. Also, the last control/finish was wrong, they set it on the wrong stone... Got kind of confused.
Chloé started on the second loop but ran too far right, so I managed to get to the second control first :)
Chloé started on the second loop but ran too far right, so I managed to get to the second control first :)
Orienteering 10:16 [4] 1.34 km (7:40 / km)
shoes: Inov-8 Xtalon 212
Tempowechsel training. Ran slowly to the first control, then had to speed up for the next three controls. There was a big wall of wood on my way to the first (fast) control, but I managed to correct. The second control was relatively easy, but I completely f***** up the third and last control. I didn't understand the zone, probably my route choice wasn't the safest?
Saturday Mar 14, 2015 #
Orienteering 57:40 [3] 8.0 km (7:13 / km) +240m 6:16 / km
shoes: Inov-8 Xtalon 212
NLZ training in Längholz. This weekend was Methodik A - Grundlagen für anspruchsvolle Trainings in Macolin, and before actually setting a difficult course, they sent us in a forest close to Biel to see what one looks like. The conditions were sub-optimal, as we were 19 to start in 10', had to be back before 5.20 and had all the same course.
The training was a compass training, which I know is one of my weakest point, so I tried to take as much as I could from this training. The first part went pretty well, but I was too approximative at times. I was mostly happy with my use of the compass, but I can and should really train this. Loosing way too much time on some routes due to compass errors, I really have to take the time and be focused. The second part was sort of a mess, I managed to arrive less than 3m of the control but didn't see it, so I spent time in the area looking for the object.
The training was a compass training, which I know is one of my weakest point, so I tried to take as much as I could from this training. The first part went pretty well, but I was too approximative at times. I was mostly happy with my use of the compass, but I can and should really train this. Loosing way too much time on some routes due to compass errors, I really have to take the time and be focused. The second part was sort of a mess, I managed to arrive less than 3m of the control but didn't see it, so I spent time in the area looking for the object.
Thursday Mar 12, 2015 #
5 PM
Running warm up/down 1:03:06 [1] 9.99 km (6:19 / km) +382m 5:18 / km
shoes: Inov-8 Xtalon 212
Ran to Curaggio - I know the uphill by heart now! It's starting to get kind of warm here - it was around 15°C yesterday - so I put on my running shorts and t-shirt and left like that. I think the locals are cold at the moment :)
Running intervals 30:00 [4] 2.68 km (11:12 / km) +437m 6:10 / km
shoes: Inov-8 Xtalon 212
Decided to go for 6x4' with 1' pause in between, between Cureggia and Alpe Bolla. The 3 first intervals went pretty well, but my legs were a bit tired so I couldn't push as much as I would have wanted to. In Preda Grossa (809m) - lovely grotto there - snow started to appear, and increased its presence after a short break. I managed to run the 4th interval but decided to speed-walk the two last intervals. I got withing range - 5' - of Alpe Bolla on the last interval, which I hoped but didn't really expect. I guess that next time, without snow and with better training and legs, I'll be able to do intervals until Alpe Bolla, why not to the pass before Monte Boglia? :D
Slow downhill at first, increased the speed as soon as the snow got harder and the path dried. I guess doing so much downhill isn't really good for the legs, but at least I'm training a weak point!
Also, I think this year will be "Valerette sub-one hour" year
Slow downhill at first, increased the speed as soon as the snow got harder and the path dried. I guess doing so much downhill isn't really good for the legs, but at least I'm training a weak point!
Also, I think this year will be "Valerette sub-one hour" year
Tuesday Mar 10, 2015 #
5 PM
Running 1:28:30 [1] 12.11 km (7:18 / km) +650m 5:46 / km
shoes: Brooks PureFlow 2
Nice jog to Monte Brè, this time all the way to the top. I FINALLY FOUND STAIRS IN LUGANO! Sadly, I have to do 550m denivelation before being able to do intervals, but it's a minor detail :) Reached the summit in 57', got lost for a minute in Brè - the pedestrian signalisation in Tessin is really suboptimal...
Monday Mar 9, 2015 #
Note
(rest day)
Sunday Mar 8, 2015 #
Note
(rest day)
Saturday Mar 7, 2015 #
7 AM
Strenght 28:00 [1]
Morning strength session with the cadre
11 AM
Orienteering 41:27 [1] 3.9 km (10:38 / km) +150m 8:55 / km
shoes: Inov-8 Xtalon 212
Setting the first 9 controls of the morning training. The nearby skilifts were working, so you can imagine the quantity of snow involved here... I guess 20-60cm in some places? It wasn't too cold actually. Ran back to the top of the hill to help with the start in the sun and dry my socks and shoes
Orienteering 1:10:00 [1] 3.96 km (17:41 / km)
Picking up 5 controls of the first loop, and 8 controls for the second loop. I have no idea how much time I've spent in the forest with wet clothes, but it was too long. Some athletes made nasty mistakes on the first loop, so I had to wait for them to finish before picking up controls, then ran up to the start of the second loop, which everybody should have started. Had to wait for 3-4 athletes to start and then waited again half an hour before being able to pick up some controls. I started feeling really hungry - cold seems obvious, the finger-snapping check-up test yielded "cold" a long time ago - and with not so much energy. There were still some runners passing at the first control I was picking so again 10' of wait, and then I could start taking the controls. Finished the tour, arrived at the bus to learn that one of the athletes got lost so I ran back to the forest to get her.
I then enjoyed a 10' break with two sandwiches before leaving for the second training.
I then enjoyed a 10' break with two sandwiches before leaving for the second training.
3 PM
Orienteering 1:06:00 [0] 4.03 km (16:23 / km)
So... even more snow! We drove to Schallenberg for a nice training, arrived at the pass and it took me 15' to reach the start (1km away I guess). We shortened the course given the snow conditions, which was a REALLLY good idea!
Friday Mar 6, 2015 #
Note
(rest day)
Lugano - Biel for the KaZu
Thursday Mar 5, 2015 #
5 PM
Running 1:55:05 [0] 12.25 km (9:24 / km) +600m 7:33 / km
shoes: Brooks PureFlow 2
Monte San Salvatore with Christos
Wednesday Mar 4, 2015 #
6 PM
Running warm up/down 1:01:28 [1] 9.51 km (6:28 / km) +282m 5:38 / km
shoes: Inov-8 Xtalon 212
Warm-up from Lugano to a few turns before Cureggia, cool down from Materone to Lugano
Running 36:00 [4] 4.88 km (7:23 / km) +351m 5:26 / km
shoes: Inov-8 Xtalon 212
3x10' with 2' pause. Awesome feeling! Came back from work at 16h45, did the laundry with one of my flatmates, ate something, cleaned the kitchen and left at 6 p.m. In retrospect, taking my headlamp with me would have been a very good idea! I still had in mind my departure at 5 p.m., so it made sense to leave without one.
Warm-up from Lugano to Coraggio via Pregassona, stopped just short of the village, and started the intervals there. The beginning was steep pretty fast, but once in the forest it got better. It was troubling to run in the night, on a forest path, without a headlamp, but I grew accustomed to it after a while. Ran back downhill to Coraggio after the first interval, the second interval brough me close to Brè, and I did the last interval on the road there. Hopefully I found a nice road going uphill.
It was scary at times to only hear the noise animals make when they move in the dead leaves on the ground, not hearing them and having no idea if it was a deer or a small bird...
Warm-up from Lugano to Coraggio via Pregassona, stopped just short of the village, and started the intervals there. The beginning was steep pretty fast, but once in the forest it got better. It was troubling to run in the night, on a forest path, without a headlamp, but I grew accustomed to it after a while. Ran back downhill to Coraggio after the first interval, the second interval brough me close to Brè, and I did the last interval on the road there. Hopefully I found a nice road going uphill.
It was scary at times to only hear the noise animals make when they move in the dead leaves on the ground, not hearing them and having no idea if it was a deer or a small bird...
Tuesday Mar 3, 2015 #
5 PM
Strenght 20:00 [1]
Monday Mar 2, 2015 #
7 PM
Running warm up/down 30:32 [1] 5.32 km (5:44 / km)
Running intervals 29:00 [4] 6.07 km (4:47 / km)
shoes: Mizuno Ronin 5
10x2' with 1' pause, ran to the lake and did the interval there. It's amazing how warm it is, and seriously WHAT IS WRONG WITH YOU PEOPLE? FEBRUARY IS OVER AND YOU STILL HAVE YOUR HEAVY JACKETS! Oh wait... I should probably get my shorts to Lugano next time I go home, given the temperature. They predict more than 10°C for the whole and a beautiful sunshine... Perfect weather to get some computer screen bronzage!
Last week should have been a "normal" week - my quads would kill me after yesterday if they could read - which it was in terms of intensity, but probably not in terms of volume. Anyway, it was a fun week, this week will be a tough week :)
Last week should have been a "normal" week - my quads would kill me after yesterday if they could read - which it was in terms of intensity, but probably not in terms of volume. Anyway, it was a fun week, this week will be a tough week :)
Sunday Mar 1, 2015 #
9 AM
Running 2:53:00 [2] 17.76 km (9:44 / km) +1229m 7:14 / km
shoes: Inov-8 Xtalon 212
Lugano - Pregassona (92 D+) - Cureggia (277 D+) - Promé (132 D+) - Carbonera (245 D+) - Sasso Rosso (262 D+) - Monte Boglia (221 D+) - Alpe Bolla (387 D-) - Preda Grossa (320 D-) - Cureggia (153 D-) - Pregassona (277 D-) - Lugano (92 D-).
Benvenuti al Sud! :) Did the uphill in 1h48, there was so much snow on the downhill that it was tough to run, I could only run at a decent pace between Alpe Bolla and Preda Grossa!
Benvenuti al Sud! :) Did the uphill in 1h48, there was so much snow on the downhill that it was tough to run, I could only run at a decent pace between Alpe Bolla and Preda Grossa!