Training Archive: SwisscheeseIn the 7 days ending 2007-01-14:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday Jan 14 | ||
| 25% off road, 75% road 14:00 [2] 3 km (4:40 / km) | |
| slept:7.0 shoes: VJ Panther with dobbs | ||
| Warm up for the classic distance in Anza-Borrego.
...the cooling down I spent it with three people kneeling at my feet pulling cactus spines out of my legs... never got so much attention after a race. | ||
| Orienteering race 1:19:00 [5] 13 km (6:05 / km) +400m 5:16 / km | |
| shoes: VJ Panther with dobbs | ||
| Classic distance in Anza-Borrego. A little hesitant to the first control, than it went pretty well. I could pass Eric and John who started only 3 and 6 minutes before me. But than I started having troubles keeping my concentration up, they caught up to me again at an intensive pace... and then I fell a first time and a second time in a cactus... ouch... my pants got pinned to my legs by hundreds of spines. I guess this is part of the desert experience... besides the super nice terrain.
Eric and John were looking strong today; I hope we will have a chance to battle again after a merciless winter training at our highest level this summer in Ukraine. | ||
| Orienteering 50:00 [1] 3 km (16:40 / km) +200m 12:30 / km | |
| shoes: New Balance 1024 | ||
| After the classic distance, being pined down by cactus spines, 2 days of rough desert conditions and by Eric :-), my stamina to do anything was pretty low. So I decided to go on a hike at the maze O and take some pictures... of course once I was in the incredible terrain of crazy cliffs going in all directions I couldn't resist jumping up and down the steepest earthbanks.
The last 3 days have spoiled me with very technical, interesting and not familiar orienteering. | ||
Saturday Jan 13 | ||
| Event: Anza-Borrego Desert O-Fest | ||
| 25% off road, 75% road 30:00 [2] 5.5 km (5:27 / km) | |
| slept:6.5 shoes: VJ Panther with dobbs | ||
| Drove from Los Angeles to the middle of the desert: Anza-Borrego, where we would compete for three races. Saturday: middle distance and sprint. Sunday: classic distance.
This would be the first time I would orienteer in the desert.... versatile land forms (from plains to canyons through rolling hills with intricate relief), no trees, only stones, sand, a little bit of grass... and cacti... Not only because of its special location I was excited for those races, but also 1. I was glad to train in an all organized orienteering event with even SI units 2. those would be the first races since I had torn my ankle ligaments at the beginning of November. Warm up and cool down for the middle distance. | ||
| Orienteering race 36:00 [5] 5.5 km (6:33 / km) +270m 5:15 / km | |
| shoes: VJ Panther with dobbs | ||
| Middle distance in Anza-Borrego.
Mixture of intricate rolling hills and canyons. The recipe I came up with was to plan calmly my route and than to be quite aggressive executing it. The short but steep earth banks didn't allow to be hesitant... physically or technically. It worked pretty well with the exception of #4 and #7 which I missed +/- 2min and 1min because I suffered from brain farts (new expression I learned this weekend and which describes nicely most of the orienteering mistakes). While I was sliding down the steep earth banks at a full speed I was close to shed a few tears of joy... after being 2 weeks on crutches, many more weeks where walking would be difficult, and two weeks ago running slowly on a rough trail was a challenge& I was again able to run freely through the terrain. Until today I was hesitant to believe that I would find again the agility I once had, now I know I have it :-). | ||
| 50% off trails, 50% road 40:00 [3] 7 km (5:43 / km) | |
| shoes: VJ Panther with dobbs | ||
| Warm up and cool down for the sprint. | ||
| Orienteering race 19:00 [5] 3 km (6:20 / km) +130m 5:12 / km | |
| Sprint.
Missed # 10 by +/- 90 sec. Ran into the control area too fast and especially without any concept on how to nail it... so I over ran it and no idea than how to relocate as the terrain was quite diffuse. Uh, starting to feel a little tired... I feel know why I will need the training during the winter months. Again, like this morning this was a really good course in a superb terrain.... felt like running on the moon. | ||
Friday Jan 12 | ||
| 100% trails and roads 22:00 [1] 4 km (5:30 / km) | |
| slept:8.0 shoes: Saucony Trigon 4 Ride | ||
| Morning jog. Grrr, quite rusty this morning... do I feel the sprints or the 9 hour tour in Disneyland of yesterday in my legs? I presume more the second reason. The sore legs are totally worth the experience we had in the world of Walt Disney. | ||
| Strength workout, body we 35:00 [1] | |
| Core strength with emphasize on leg strength. | ||
| Orienteering 1:23:00 [2] 8 km (10:22 / km) +420m 8:13 / km | |
| shoes: VJ Panther with dobbs | ||
| After yesterdays amazing day in Disneyland we decided to go back to our roots and go orienteering. So we drove to Vasquez Rocks, a map situated 50 minutes outside of Los Angeles downtown. We were told from the Thomsons this terrain is quite awesome... and we were not deceived. Very technical terrain with terraces of large, partly impassable cliffs.
In some sort a strong contrast to yesterday Disneyland, but too me both totally exotic. | ||
Thursday Jan 11 | ||
| 100% trails and roads 1:00:00 [2] 13 km (4:37 / km) | |
| slept:6.5 shoes: Saucony Tangent | ||
| Morning jog. Run along the Los Angeles Beach. I thought I would be early heading out before 7am... the beach was already crowded with surfers, walkers, cyclists and runners... quite motivating to get a good workout in. | ||
| Running school 18:00 [3] 2 km (9:00 / km) | |
| shoes: Saucony Tangent | ||
| While running along the beach I did every +- 3min 20 second sprints. 10 to 12 repetition.
At the end I did some secret russian running drills. | ||
Wednesday Jan 10 | ||
| 100% trails and roads 30:00 [1] 6 km (5:00 / km) | |
| slept:5.0 shoes: Saucony Trigon 4 Ride | ||
| Arrived in Los Angeles. Went from the house of the Thomsons (our generous and kind hosts) for a scouting jog in the neighbourhood... and found in a huge Cosco what I was seeking... a bathroom. | ||
| C • The elusive bathrooms... 1 | ||
Tuesday Jan 9 | ||
| 100% trails and roads 52:00 [1] 8 km (6:30 / km) | |
| slept:8.5 shoes: Saucony Trigon 4 Ride | ||
| Another great morning run along the Aptos beach. | ||
| 100% trails and roads 35:00 [1] 6 km (5:50 / km) | |
| shoes: Saucony Tangent | ||
| Warm up, parts of my rest and cool down for the intervals. | ||
| 100% trails and roads 22:00 [5] 6 km (3:40 / km) | |
| shoes: Saucony Tangent | ||
| Track intervals 5x1200m, planned at a slightly sub treshold pace. Rest: 100m slow jogging, which turned out to be about 70sec. Victoria, John and Eric joined the party.
My times: 3:55 3:49 3:48 3:51 3:45 (last 400m I released the hand break and run it in 70 sec) | ||
| C • The Cheese is back!!!! 4 | ||
Monday Jan 8 | ||
| 25% off road, 75% road 1:02:00 [3] 14 km (4:26 / km) | |
| slept:9.0 shoes: Saucony Trigon 4 Ride | ||
| Uhuu, feeling healthy again.... and having the energy to log my training.
Trail run in Point Lobos park near Monterey. It is a little peninsula with perfect little sand beaches but especially wild cliffs droping into the sea, breaking the big waves in a dramatic chaos of water. Ran with Eric. Our goal was to go at an aerobic treshold pace. Unfortunately I didn't have my watch to check my heart rate, but while we were cooling down we were still running 3min50/km on a flat section according to Erics watch... I guess we were going a bit too fast. But anyway it felt great to go at a decent pace. | ||
| Strength workout, body we 1:00:00 [1] | |
| Gympa training. Again, this was a really tough training led by Victoria.
It was set out on the beach, we started with the sunset over the ocean in front of us and ended under a perfect blanket of stars. The constant of this environment was the beats of the boombox carried over a mile down the beach (the boombox, not the beats). | ||
| 100% trails and roads 1:00:00 [2] 13.5 km (4:27 / km) | |
| shoes: New Balance 1024 | ||
| 7min Warm up and longer cool down with John on the sandy beach. | ||