Training Archive: SwisscheeseIn the 7 days ending 2007-02-04:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Feb 4 | ||
| 50% off trails, 50% road 1:00:00 [1] 10 km (6:00 / km) | |
| slept:7.5 shoes: Saucony Trigon 4 Ride | ||
| Participated over the weekend at a course to become an orienteering coach for kids. Today we had to organise a training for the kids. Set out controls and took them back. Uh, not feeling too fresh today. | ||
Saturday Feb 3 | ||
| 100% trails and roads 35:00 [1] 6 km (5:50 / km) | |
| slept:7.5 shoes: Saucony Trigon 4 Ride | ||
| I planed to run a long distance O-race organised by the "Golden Club" (group of people paying a lot of money to support the national team). Unfortunately I had to resign because my ankle bothered me too much.
Jog around to see the men's and women's start. | ||
| Town orienteering 30:00 [3] 6.5 km (4:37 / km) | |
| shoes: Saucony Trigon 4 Ride | ||
| Than did the town-O part of the race in Winterthur. After a good warm up my ankle starting to feel better, but the left turns (left leg is injured) still hurt. | ||
| 100% trails and roads 50:00 [3] 14 km (3:34 / km) | |
| shoes: Saucony Trigon 4 Ride | ||
| ... and after a warm up, some town orienteering I prolonged my run into the map "Eschenberg" (where I ran my first WOC long distance in 2003) to run 50 minutes at a "tempo" pace (heart rate 150-155bpm, having my anaerobic threshold at 174).
... good training, eventhough my ankle didn't allow me to do the planed race. | ||
| Aquajog 10:00 [1] | |
| Went into the swimming pool after the race... besides doing the slides I also swam and jogged for 10min in the water | ||
| Strength workout, body we 10:00 [1] | |
| ... and added some core strength to the swimming. | ||
Friday Feb 2 | ||
| 100% trails and roads 30:00 [1] 6 km (5:00 / km) | |
| slept:6.0 shoes: Saucony Fastwitch 2 | ||
| Warm up and cool down for the test. It was at 0800... so I got up at 0500 to eat my breakfast... | ||
| 100% trails and roads 10:00 [3] 2.5 km (4:00 / km) | |
| Some of the middle tempo during the test. | ||
| 100% trails and roads 20:00 [5] 6 km (3:20 / km) | |
| shoes: Saucony Fastwitch 2 | ||
| Treadmill test designed by Sandra and her team at the Sports Institute at Magglingen/Macolin.
Test procedure: 15min warm up. Give a drop of blood to find out my acid lactic. Run 2 min at 15.5kmh, 2min at 16.5kmh, 2min at 17.5 and finally 14min at 18.5kmh (without a break). Stop and give a drop of blood to find out my lactic acid. Give another drop of blood at 2min and 4min after the stop. The speed is chosen at a level I should barely be able to run now, but which I plan to run this summer on a half marathon. Unfortunately I had to take a break after 14min because I was forced to visit the bathroom. Really annoying! I was also disappointed to see that running this speed was getting very tough... 18.5kmh is not so fast! Well, I have 6 months to build up :-). Interestingly, my acid lactic didn't climb too much. It was around 3.2 mmol when I had to go to the bathroom, 4.3 when I finished the test (after the break I ran the remaining 6 minutes). It did feel harder than that! | ||
| Unspecified 50:00 [1] | |
| shoes: Saucony Fastwitch 2 | ||
| Land hockey. Unfortunately I managed to hurt my ankle enough that it swell a little and bothered me while walking/running. | ||
Thursday Feb 1 | ||
| Aquajog 50:00 [1] | |
| slept:8.0 | ||
| Aquajog.
Didn't manage to squeeze in my day my planed second training... not good! | ||
Wednesday Jan 31 | ||
| 100% trails and roads 27:00 [2] 5 km (5:24 / km) | |
| slept:7.0 shoes: Saucony Fastwitch 2 | ||
| Warm up and cool down for a test on the treadmill to find out my anaerobic treshold. | ||
| 100% trails and roads 20:00 [3] 5 km (4:00 / km) | |
| shoes: Saucony Fastwitch 2 | ||
| The part of the test at middle tempo pace. | ||
| 100% trails and roads 10:00 [5] 3 km (3:20 / km) | |
| shoes: Saucony Fastwitch 2 | ||
| Part of the test at full speed. Looking forward to see my resluts.
At the end I ran 1.5 minutes at 21.6kmh before I collapsed :-) | ||
| C • Did Sandra do the test again..... 2 | ||
| 100% trails and roads 1:25:00 [2] 18 km (4:43 / km) +300m 4:22 / km | |
| shoes: Saucony Trigon 4 Ride | ||
| Jog to Münchenbuchsee, Kirchlindach, Grächwil and back. Well, starting to feel my training from the last days... getting tired! Time for an easier day tomorrow. | ||
Tuesday Jan 30 | ||
| 100% trails and roads 42:00 [2] 8.5 km (4:56 / km) | |
| rhr:36 slept:7.0 shoes: Saucony Trigon 4 Ride | ||
| Nice, first afternoon where I am not on the run since quite a few days.
Jogging surrounding my secret russian running drills. | ||
| Running school 26:00 [3] 3 km (8:40 / km) | |
| shoes: Saucony Trigon 4 Ride | ||
| After 20 minutes of warm up I spent 20 minutes on secret russian running drills followed by 10x 15-20sec sprints intergrated in my jog. | ||
| 100% trails and roads 47:00 [2] 11 km (4:16 / km) | |
| shoes: New Balance 1024 | ||
| Tikka headlamp jog onto the Schüpberg. | ||
| Strength workout, body we 43:00 [1] | |
| 5 minutes of rope jumping, 35 minutes of core and leg strength with body weight and some ankle exercices. | ||
Monday Jan 29 | ||
| Note | |
| slept:6.5 | ||
| No time for training today.... work, work, work, but fun! | ||