Training Archive: SwisscheeseIn the 7 days ending 2007-01-07:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Jan 7 | ||
| 100% trails and roads 52:00 [2]10 km (5:12 / km) | |
| slept:8.0 shoes: Saucony Trigon 4 Ride | ||
| After spending too much time of the night printing the training maps for Quicksilver I had to resign going to the training once it was time to leave. The little sleep but especially my cold had taken away too much energy... so I returned to bed for several hours. When I woke up at noon I first felt totally jetlagged, but after a while I finally felt human again the first time since I started to be sick.
My training: Jog with 10-13 20sec sprints. Most of them along the sand beach :-). | ||
| Note | |
| I have to be careful to sleep enough. So I will start to log my sleep hours again. My goal is to sleep around 8 hours a night... lately it was more between 5 and 6. | ||
| Strength workout, body we 10:00 [3] | |
| Core strength+ankle exercise. | ||
Saturday Jan 6 | ||
| Orienteering 46:00 [1]6.2 km (7:25 / km) | |
| shoes: VJ Panther with dobbs | ||
| I am a little behind with logging, so here is John's comment about the morning training:
Morning terrain run on Joe Grant South outside of San Jose. Ran with a large group of BAOCers at a nice easy pace. | ||
| Orienteering 2:15:00 [2]10 km (13:30 / km) +1000m 9:00 / km | |
| shoes: VJ Panther with dobbs | ||
| Set out the "downhill sprint" controls for the O training I planed for our camp and the BAOC club members in Joe Grant north. Training formula: 3 longer route choices segments cut with 3 downhill sprints. | ||
| Note | |
| Orienteered without tape or a brace. I think I qualify as being recovered from my ankle sprain about 70 days ago.
I still don't feel totally comfortable on my injured foot and my ankle flexibility is still restricted, though. | ||
Friday Jan 5 | ||
| Orienteering 1:00:00 [2]7 km (8:34 / km) | |
| shoes: VJ Panther with dobbs | ||
| Starting to feel a bit more alive.
O training with John in Calero. Memory training. | ||
Thursday Jan 4 | ||
| Note | |
| (sick) | ||
| Uh, spent a bad night... a cold came to visit me. Not a surprise, it has been over a month now that I was constantly surrounded by sick people. Quite estonishing I have survived so long. | ||
Wednesday Jan 3 | ||
| 100% trails and roads 42:00 [1]8 km (5:15 / km) | |
| shoes: Saucony Trigon 4 Ride | ||
| Morning jog with John in the neighborhood of Aptos.
You can see our route on John log: http://www.attackpoint.org/weeklyactivity.jsp/user... | ||
| 100% trails and roads 18:00 [5]6 km (3:00 / km) | |
| shoes: Saucony Tangent | ||
| 800m, 1000m, 1600m, 1000m, 800m, pyramid track workout at treshold pace on the Aptos Track with Tapio, Vladimir, Victoria, Anna, Sandra, John and Christoph.
Rest: 1/2 the time of the interval. Unfortunately I had to stop my mile attempt after 1170m to visit the bathrooms. My times: 800m 2:27, 1000m 3:04, 1170m 3:39, mile 5:10, 800m 2:27 I was very hesitant to do the workout at all, because I have had shine splint for several days now. It turned out to that my problem seemed to heal while I was doing km on the track. The next day my pain was also less acute. I start to think that I get troubles when I run slowly, because I am not used to it. | ||
| 100% trails and roads 35:00 [1]6 km (5:50 / km) | |
| shoes: Saucony Tangent | ||
| Warm up, rest and cool down for the track workout. | ||
Tuesday Jan 2 | ||
| 25% off road, 75% road 1:30:00 [2]17 km (5:18 / km) +400m 4:44 / km | |
| shoes: New Balance 1024 | ||
| Scouting jog in Nisene Marks Park with Anna, Victoria, John, Christoph and Vlad as a tourist guide. Started easy than made the yoyo between the different groups of runners. | ||
| 100% trails and roads 25:00 [1]5 km (5:00 / km) | |
| shoes: New Balance 766 | ||
| Warm up for the gympa training. | ||
| Strength workout, body we 1:00:00 [1] | |
| Gympa training led by Victoria. Oppla, she extorted quite a few sweat drops out of us. | ||
Monday Jan 1 | ||
| Event: US Team Training Camp | ||
| 100% trails and roads 27:00 [1]6 km (4:30 / km) | |
| shoes: Saucony Tangent | ||
| Morning jog. | ||
| Strength workout, body we 25:00 [1] | |
| Core strength and rope jumping. | ||
| 100% trails and roads 1:00:00 [1]12 km (5:00 / km) | |
| shoes: New Balance 766 | ||
| Kick start of the Aptos training camp set up by Vladimir Gusiatnikov... and it did take our breath way... amazing jog along a superb sand beach with an even better sunset over the ocean.
Temperature about 10°C, perfect! | ||