Saturday Apr 30 |
 | Running warm up/down 20:00 [2] 3.5 km (5:43 / km) | |
| shoes: Addidas |
| Before/after race |
| Running 32:00 [4] 8 km (4:00 / km) +90m 3:47 / km | |
| ahr:179 max:190 shoes: Addidas |
| Crazyleg Classic. Started way to far back and had to pass many runners on the first two miles. But it was also my plan to start out slow and speed up towards the end and this worked fine. |
Thursday Apr 28 |
| Running 1:11:00 [2] 13 km (5:28 / km) +100m 5:16 / km | |
| ahr:146 |
| Arbo loop. Legs feel the same as yesterday, first they hurt a bit, but after warm-up they feel ok.
I'll give it a try on Saturday, I'll run the Crazylegs Classic. |
| Strength (core) 10:00 [3] | |
| |
| short version because I still feel some muscles from two days ago. |
Wednesday Apr 27 |
| Running 1:18:00 [2] 13.5 km (5:47 / km) +160m 5:27 / km | |
| ahr:139 shoes: Addidas |
| Picnicpoint. Quite cold temperature, it looks like it wants to compensate for the warm days we had earlier in the month.
Both my legs were still a bit sensitive but it went away after warm up. Otherwise I feel good. |
Tuesday Apr 26 |
| Running 37:00 [2] 6.4 km (5:47 / km) +85m 5:25 / km | |
| ahr:140 shoes: Addidas |
| Easy run because my left achilles tendon and my right shin hurt today. Felt better after warm-up. |
| Strength (core) 15:00 [1] | |
| |
| some much needed core strength.
Plan is to do this twice a week from now on - who ever reads this, remind me if I don't... |
Monday Apr 25 |
| Climbing 1:00:00 [1] | |
| |
| the usual |
Sunday Apr 24 |
| Running 1:34:00 [2] 17 km (5:32 / km) +125m 5:20 / km | |
| ahr:149 shoes: Mizuno |
| I could finally convince myself at 6pm and go for a run, and got a nice LSD run in. Out on the bike path and pback trough the arboretum where I felt good and decided to add a loop to go over 90'. Now my post 10-Mila pizza is waiting...
On the negative side, I still have a sore throat. |
Saturday Apr 23 |
| Orienteering race 51:00 [3] *** 5.5 km (9:16 / km) +170m 8:02 / km | |
| ahr:155 spiked:15/15c shoes: VJ Integrator 04 |
| Local meet Ottawa Trails. Nice terrain but horrible vegetation. I got scratches all over...
Took it quite easy, trying to navigate clean but not push the speed (I have a very sore throat currently). |
Thursday Apr 21 |
| Running 1:08:30 [2] 12.2 km (5:37 / km) +140m 5:19 / km | |
| ahr:144 shoes: Mizuno |
| Picnic Point from home. Easy run. |
Tuesday Apr 19 |
| Running 1:11:10 [2] 13 km (5:28 / km) +90m 5:17 / km | |
| ahr:147 max:166 shoes: Mizuno |
| Arbo loop, easy. Still tired legs. |
Monday Apr 18 |
| Climbing 1:00:00 [1] | |
| |
| at Boulders Gym
|
Sunday Apr 17 |
| Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Integrator 04 |
| warm up before race |
| Orienteering race 1:21:30 [4] *** 9.8 km (8:19 / km) +370m 7:00 / km | |
| ahr:170 max:183 spiked:13/16c shoes: VJ Integrator 04 |
| St Louis National Event, classic distance. Misstakes on 3 (1'), 10 (3'?) and 13 (1'). 3rd I was too high, 10th was a classical parallel error (wrong reentrant, but luckily I realized it early) and on 13 I overshoot. I had very tired legs the whole race and could not push my HR (170 avg and 183 max is very low for me). Still first place with about 10' lead. |
| |
|
Blue - Splits |
Saturday Apr 16 |
| |
| Event: US Intercollegiates and Forest Park A-meet
|
| Orienteering race 32:21 [4] **** 3.6 km (8:59 / km) +120m 7:42 / km | |
| ahr:178 max:191 spiked:13/11c shoes: VJ Integrator 04 |
| St Louis National event, short distance at Cliff Cave.
Fun event! lots of sinkholes, you had to stay concentrated the whole race. Boomed on 5th and 6th, at the 5th the map was a bit sketchy, so I had to relocate and lost about 2'. On the 6th I was looking one gully to early. 2nd behind Spike... |
| Orienteering warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: VJ Integrator 04 |
| Before/after short distance race |
| Orienteering race 29:30 [4] *** 5.37 km (5:30 / km) +80m 5:07 / km | |
| ahr:183 max:193 spiked:13/13c shoes: VJ Sarva |
| Relay, Forest Park, 1st place with Badger Boyz (Dmitry, Charly and I).
I could already start with a good lead and had a very clean and fast run. Park-O style, fun to run between weddings and people sunbathing... |
| Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Sarva |
| warm up/down before/after relay |
| |
|
Blue - Splits |
Thursday Apr 14 |
| Climbing 1:00:00 [1] | |
| |
| at Boulders gym |
Wednesday Apr 13 |
| Running 1:01:00 [3] 11.3 km (5:24 / km) +125m 5:07 / km | |
| ahr:153 shoes: Mizuno |
| Picnic Point from work, during lunch break. Felt left achilles tendon torwards the end, still not 100% ok.... |
Tuesday Apr 12 |
| Climbing 1:00:00 [1] | |
| |
| Boulder's Gym |
Monday Apr 11 |
| Running 1:10:00 [3] 13.2 km (5:18 / km) +100m 5:07 / km | |
| ahr:150 shoes: Mizuno |
| Arbo loop (summer edition: mostly on trails). Not sure about distance, mounted the footpod a bit different than previously, maybe I should recalibrate it.
Finally I feel good again. After more than a month of problems (overtraining?, injury, sickness, travel etc..) and completely messing up the first goal of the season I go back to base training. Next goal: Swiss 5 days in July! |
Saturday Apr 9 |
| Orienteering race 1:02:00 [4] **** 6.8 km (9:07 / km) +250m 7:42 / km | |
| ahr:172 spiked:9/10c shoes: VJ Sarva |
| Local meet at Devil's Lake. Nice course, and still one of the best areas I've run in here in the US. And still quite rough footing. Ok, run. Did not push too much becaus I still feel my cold. But it's getting better now!
|
| Orienteering 25:00 [3] 3 km (8:20 / km) | |
| shoes: VJ Sarva |
| warm up and picking up controls after the event |
Wednesday Apr 6 |
| Note | |
| (sick) |
| My cold got worse today. Stayed home in the morning and tried to work a bit in the afternoon. Hope it gets better soon! |
Tuesday Apr 5 |
| Bike 1:20:00 [2] | |
| |
| Beautiful day and temps in the 70-ies, not bad for Wisconsin in April! Biking out to the gym and back, took it very easy! |
| Climbing 1:00:00 [1] | |
| |
| Bouldering at Boulders Gym |
Sunday Apr 3 |
| Orienteering race 1:36:05 [4] *** 12.1 km (7:56 / km) +460m 6:40 / km | |
| ahr:181 shoes: VJ Integrator 04 |
| Flying Pig Day 3. The cold was slightly better today but felt tired. Good run except for 2x1' on first and second. Oh yes, and I apparently forgot to punch the refreshment control when I was flushing down my Power Bar with a cup of water... too bad! |
| Running warm up/down 10:00 [3] | |
| shoes: VJ Integrator 04 |
| Warm up |
Saturday Apr 2 |
| Orienteering race 46:00 [4] *** 5.4 km (8:31 / km) +320m 6:34 / km | |
| ahr:184 shoes: VJ Integrator 04 |
| Flying Pig Day 1. Struggeling with a cold plus the traveling. Ok run except for one 3' misstake. Achilles tendon started to hurt towards the end. |
| Running warm up/down 20:00 [3] 3.2 km (6:15 / km) | |
| shoes: VJ Integrator 04 |
| Warm up, running to the start. |
Friday Apr 1 |
| |
| Event: Flying Pig IX (US Team Trials)
|
| Note | |
| (sick) |
| Caught a cold. Gave a presentation at the Material Research Society Meeting in San Francisco in the Morning an flew to Cincinnatti in the Afternoon, arriving almost at midnight. |