Training Log Archive: 007In the 30 days ending Nov 30, 2012:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||
Friday Nov 30, 2012 #
Running 34:00 [3]
Thursday Nov 29, 2012 #
Strength 30:00 [0]
Saturday Nov 24, 2012 #
Running 24:00 [3]
running drills/plyo 10:00 [3]
Thursday Nov 22, 2012 #
Running 1:04:00
shoes: Nike Lunar Glide #2 white
In London! First 20mins getting lost trying to find the park near my brothers house, then tempo ints in Peckham Rye Commons. 3x8min w 3min jog rec. Felt rather slow and heavy legged.
Tuesday Nov 20, 2012 #
Running 37:00
to/from buechberg
orienteering 45:00
OL alone in buechberg, hopeless failure. Had no energy and felt sick in stomach and just couldnt wait to get home. Cut my rather long planned course short and jogged back. Felt really sleepy in the head, like a few times before; perhaps it is the cold temperature?
Monday Nov 19, 2012 #
riding 15:00 [1]
Running 47:00
shoes: Nike Lunar Glide #2 white
Ich bin ins Training gerrant, und zuruch auch. Zum Gluck habe ich zuerst die anderen von der Laufgruppe getroffen in Wangen.
Strength 40:00 [1]
TSV Krafttraining. Ein wenig kürzer aber auch mit extra Stretchen und Gleichgewichtsubüngen.
running drills/plyo 15:00 [4]
Hurdle jumping, 60cm. I was incredibly improved from last week! Double leg hops much easier (nur doppel zwischen) and managed a few single leg hops though left leg really lacks a bit.
Saturday Nov 17, 2012 #
Running 32:00
10min Einlaufen, 10x 20/20, drills, langer auslaufen.
running drills/plyo 10:00
Friday Nov 16, 2012 #
riding 20:00 [1]
3 PM
orienteering 1:04:00
shoes: Innovate 'roc lite'
NLZ Training in die Nähe von Kindhausen. Es war Relief-Training mit viele Posten und die Karte war ohne Strassen. Wir sind die erste 10 Posten ohne Compass gelaufen!
Ich bin die lange Bahn gelaufen (5.5, 300m). Das Gelände hatte spannend Relief, und oft schwer Vegetation. Es was kalt und hatte auch Nebel gegeben. Wirklich super Training!
Really cool contour training on a map without tracks mapped. Many controls. First 10controls ran without compass and really focussed on using the relief to orientate. I orienteer well without compass and felt much more aware. Often used tracks as there are many and the forest was often green, but at the same time had to be very careful to read the terrain around the tracks. Really loved it!
Ich bin die lange Bahn gelaufen (5.5, 300m). Das Gelände hatte spannend Relief, und oft schwer Vegetation. Es was kalt und hatte auch Nebel gegeben. Wirklich super Training!
Really cool contour training on a map without tracks mapped. Many controls. First 10controls ran without compass and really focussed on using the relief to orientate. I orienteer well without compass and felt much more aware. Often used tracks as there are many and the forest was often green, but at the same time had to be very careful to read the terrain around the tracks. Really loved it!
Running 4:00 [2]
shoes: Innovate 'roc lite'
Thursday Nov 15, 2012 #
Running 53:00
ahr:150 max:168 shoes: Nike Lunar Glide #2 white
TSV Training war zu späte, also ich bin früher gerannt, aber es was noch schon dunkel. 10mins Einlauf, dann Tempolauf/Fahrtspiel.
2- 2- 2 -1:30- 2:30- 1- 1- 1- 1
Recovery was still steady, hr generally still in zone 4. Legs STILL a bit stiff and sore from monday's training.
2- 2- 2 -1:30- 2:30- 1- 1- 1- 1
Recovery was still steady, hr generally still in zone 4. Legs STILL a bit stiff and sore from monday's training.
Strength 2:00 [0]
R leg calf drops
Wednesday Nov 14, 2012 #
riding 1:00:00
Muskelkater noch, also nur licht Training heute. Ich have eine Velofahrt in meiner Mittagspause gemacht. Das Wetter was ein wenig kalt fur die Hände, aber sehr sehr schön und sonnig :)
Tuesday Nov 13, 2012 #
riding 55:00 [3]
Few bits and pieces.. 35min longer ride home from work, then rode extra to Lachen to get a (hopeless) haircut, home from training. Legs sore so tried to spin more than push.
Happy addition to life in Switzerland is a beautiful Cello I have hired..for playing when the boys are all out at training which starts when mine finishes on Tu and Th ;)
Happy addition to life in Switzerland is a beautiful Cello I have hired..for playing when the boys are all out at training which starts when mine finishes on Tu and Th ;)
7 PM
Running (TSV) 1:23:00
ahr:145 max:161 shoes: Nike Lunar Glide #2 white
Ich habe Muskelkater von gestern Abends Springen Trainieren gehabt, besonders in meine Schultern und Beine. Gestern Abend hat Paul (unser Leiter) gesagt dass, heute wir werden nicht schnell laufen. Ich bin glucklich gewesen :)
Zuerst bin von zu Hause bis Galgenen gelaufen (zwanzig Minuten), also ich konnte ein langer Lauf machen. Dann bin ich zusammen mit Paul, Andy und Andrina gelaufen. Das Tempo war nicht zu schwer, aber meine Beine müde geworden, besonders meine Quadrizeps. Zum Abschluss haben wir 3mal schnell Lauftechnik gemacht.
Super! Und ich habe nur noch Deutsch gesprochen. Aber ich bin jetzt müde- zu Hause habe ich Eis in meinen Salad setzen, aber nicht in mein Wasser.
Zuerst bin von zu Hause bis Galgenen gelaufen (zwanzig Minuten), also ich konnte ein langer Lauf machen. Dann bin ich zusammen mit Paul, Andy und Andrina gelaufen. Das Tempo war nicht zu schwer, aber meine Beine müde geworden, besonders meine Quadrizeps. Zum Abschluss haben wir 3mal schnell Lauftechnik gemacht.
Super! Und ich habe nur noch Deutsch gesprochen. Aber ich bin jetzt müde- zu Hause habe ich Eis in meinen Salad setzen, aber nicht in mein Wasser.
Monday Nov 12, 2012 #
8 PM
Running 42:00
shoes: Nike Lunar Glide #2 white
21+21mins run to/from Galgenen for TSV training. Lovely night running through the fields, didn't even need the torch. I think it is good to have this warm up and down from the session and it felt good to run home easy to settle th legs after some new exercises.
random ball sports (TSV) 10:00 [2]
Soccer warm up. Not coordinated enough to do anything skilled with the ball except ok at defending, in one instance with my face...
Strength (TSV) 45:00 [1]
core, full body strength. Some pumping tunes for entertainment, and as before we always have some new exercises.
running drills/plyo (TSV) 10:00 [3]
Drills at the beginning, coordination and quick steps over low poles. Simple leg movements become hard when trying to do something different with arms at the same time as trying to go fast and not step on poles.
running drills/plyo (TSV) 15:00
shoes: Nike Lunar Glide #2 white
Ended with some intense jumping exercises with hurdles- if I keep up with this group in training I will become a frog in no time, and probably a much better runner :)
Hurdles 60cm high, 160cm apart and we started with double foot hops over the hurdles with double hop between (difficult for me) then progressed to double foot hops with just one bounce between (impossible for me- moved to baby hurdles), then progressed to one foot hops over the small hurdles (though one guy did this over the 60cm hurdles which I though was amazing..) and some other quick footing then sprints.
Overall wirklich super training, and so far have only spoken german with everyone. (now have to stop being lazy and write in german)
Hurdles 60cm high, 160cm apart and we started with double foot hops over the hurdles with double hop between (difficult for me) then progressed to double foot hops with just one bounce between (impossible for me- moved to baby hurdles), then progressed to one foot hops over the small hurdles (though one guy did this over the 60cm hurdles which I though was amazing..) and some other quick footing then sprints.
Overall wirklich super training, and so far have only spoken german with everyone. (now have to stop being lazy and write in german)
Saturday Nov 10, 2012 #
4 PM
Running 48:00
shoes: Nike Lunar Glide #2 white
Slump run.. started with 3x3min hill efforts (just a push, not super hard) but just felt so tired like I wanted to curl up in the Autumn leaves and hibernate for winter. Let my self plod bach through Buechberg which was nice except for not feeling good. Didn't do drills as they felt like too much effort..mental and physical. Perhaps I ate too much sugar in the arvo causing a low..
Friday Nov 9, 2012 #
3 PM
orienteering 1:15:00
ahr:156 max:176
NLZ training in Kloten. Did the longer course, 10km with the (many) tracks removed from the map. The vegetation mapping was also a bit variable and often vague contours, so it was an interesting exercise in direction, distance, trusting myself and minimalist relocation. It was particuarly off putting coming across large roads or tracks and I was forced to orienteer much better than if tracks were on the map.
The course was a mix of long legs and fine orienteering- forced by more detailled sections of 'follow the line on the map'. Ran quite well though was often unsure. Felt quite good in the terrain and ran a moderate pace, a bit faster in the middle section when running with some boys who caught me.
Great training and the forest was beautiful :)
The course was a mix of long legs and fine orienteering- forced by more detailled sections of 'follow the line on the map'. Ran quite well though was often unsure. Felt quite good in the terrain and ran a moderate pace, a bit faster in the middle section when running with some boys who caught me.
Great training and the forest was beautiful :)
Thursday Nov 8, 2012 #
5 PM
Running 56:00
ahr:145 max:165 shoes: Nike Lunar Glide #2 white
Up round Buechberg etc, absolutely beautiful evening to be running above the valley with view of the snow mountains.
Ran tempo intervals, mainly uphill. 3-4-3-5drills-4-2 with1min rec then steady back.
Ran tempo intervals, mainly uphill. 3-4-3-5drills-4-2 with1min rec then steady back.
running drills/plyo 7:00
Drills during run and at the end. Feeling a better running style in there somewhere with quicker feet and more forward movement but I hav eto think about it.
Wednesday Nov 7, 2012 #
riding 55:00
Morning ride, flat except pushed the 10min hall back from Tuggen. Beautiful and fresh out, I should do it more often. Missed my planned run later as my free arvo didn't end up being so.
Got my first tick immunisation injection and the doctor said the rash from my june tick bite was ok.
Got my first tick immunisation injection and the doctor said the rash from my june tick bite was ok.
Tuesday Nov 6, 2012 #
7 PM
Running 54:00 12.0 km (4:30 / km)
shoes: Nike Lunar Glide #2 white
My first TSV Galgenen lauf training.
A steadish run on streets from Galgenen-Lachen-Altendorf return. It felt easy for the first half but we wound up the pace a bit on the way back, particuarly accelerating steadily for the last 10mins. Hit low blood sugar or something after 25mins, for about 10mins feeling a bit weak. I'm not used to running so late (dinner time) and need to eat something beforehand.
I dont usually know the distance I run but apparently this was 12km, nice to know :) Maybe I should get a GPS watch..
A steadish run on streets from Galgenen-Lachen-Altendorf return. It felt easy for the first half but we wound up the pace a bit on the way back, particuarly accelerating steadily for the last 10mins. Hit low blood sugar or something after 25mins, for about 10mins feeling a bit weak. I'm not used to running so late (dinner time) and need to eat something beforehand.
I dont usually know the distance I run but apparently this was 12km, nice to know :) Maybe I should get a GPS watch..
riding 20:00 [1]
to/from training. still have to work out how to not lose my fingers to the cold in winter- my windproof running gloves were certainly not enough for riding home!
Monday Nov 5, 2012 #
7 AM
Running 16:00
Easy morning wake up run including some drills. Legs felt much more lively after the drills.
running drills/plyo 5:00 [3]
8 PM
random ball sports 20:00
shoes: Nike Lunar Glide #2 white
TSV Galgenen training
10mins basketball at start / 10mins soccer at finish
10mins basketball at start / 10mins soccer at finish
Running 10:00
shoes: Nike Lunar Glide #2 white
Warm up run and some run sprints between exercises.
Strength 54:00
Various exercises on floor, with stretchy band, arm weights etc. Some different exercises to last week and aimed at runners. Finished with step ups and skipping.
2x15 calf drops per leg at home. calves a little sore from yesty so cut back a bit.
2x15 calf drops per leg at home. calves a little sore from yesty so cut back a bit.
Sunday Nov 4, 2012 #
Running warm up/down 15:00 [1]
orienteering race 1:20:00
shoes: Innov8 Roclite #2
Swiss Team OL mit Barbara und Isa, wir haben viel Spass gemacht und auch haben den achten Rang gemacht :) Perfektes Wetter und goldenen Herbst Wald.
A new format for me- it was like a normal long distance race except we started 3 together with just one SI stick which could switch runners as we liked. I started by running the first 4 controls hardh then passing to Barbara then running to a further meeting point and met Isa for another section etc. We timed it well with the stick never having to wait- other teams swapped more often which may have increased speed but would be more risky and we would have had to run harder the whole way but I think we did it well. For the last few short controls we ran closer together taking turns to run ahead and lead. Fun!
Physically felt a bit weak especially on the hills. L calf a little sore/tight after but achilles ok.
Map: http://doma.orienteering.asn.au/show_map.php?user=...
A new format for me- it was like a normal long distance race except we started 3 together with just one SI stick which could switch runners as we liked. I started by running the first 4 controls hardh then passing to Barbara then running to a further meeting point and met Isa for another section etc. We timed it well with the stick never having to wait- other teams swapped more often which may have increased speed but would be more risky and we would have had to run harder the whole way but I think we did it well. For the last few short controls we ran closer together taking turns to run ahead and lead. Fun!
Physically felt a bit weak especially on the hills. L calf a little sore/tight after but achilles ok.
Map: http://doma.orienteering.asn.au/show_map.php?user=...
Saturday Nov 3, 2012 #
11 AM
Running 42:00
shoes: Nike Lunar Glide #2 white
Ein neuer Lauf von Galgenen im wunderschön Herbst.
Ran harder in the last 10mins.
Ran harder in the last 10mins.
Friday Nov 2, 2012 #
4 PM
Running 32:00
shoes: Innov8 Roclite #2
Run to and from Buechberg, trying to stick of the roads in O shoes!
orienteering 15:00
shoes: Innov8 Roclite #2
A little orienteering in Buechberg but was much darker in the forest and I couldn't continue.
Running 25:00
shoes: Innov8 Roclite #2
Continued with running in the terrainng just following the light.
Thursday Nov 1, 2012 #
11 AM
Strength 15:00 [0]
core, abs, planks. Public holiday for canton Schwyz :)
Running 35:00
shoes: Nike Lunar Glide #2 white
50min run including drills. Feeling much better and the run cleared the lungs out a bit. Didnt push super hard though HR was a bit high, elevated a bit by the drills and hill.
Beautiful weather! I realised that whenever it is cold back home it is shit weather, but with sunshine and no wind 10 degrees is really balmy tshirt and shorts running weather :) All green down here again.
Spent 2 hours 'wandering' around Wägitalsee afterwards with Martina and family- still snowy up there and SO beautiful.
Beautiful weather! I realised that whenever it is cold back home it is shit weather, but with sunshine and no wind 10 degrees is really balmy tshirt and shorts running weather :) All green down here again.
Spent 2 hours 'wandering' around Wägitalsee afterwards with Martina and family- still snowy up there and SO beautiful.
running drills/plyo 15:00
Drills on the primary school's 100m track.