Training Log Archive: 007In the 31 days ending Jul 31, 2012:
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| 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 | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jul 31, 2012 #
Running 58:00
slept:8.0 shoes: Innovate 'roc lite'
Ein mittag Lauf in Buechberg mit Thomas. Wir haben Ost laufen, und dann zuruck gelaufen mit ein paar schnell opsi. Meine Beine waren mude von gestern Springen trainings, meine Beine fuhlen leer danach. Ich laufe langsamer allein, es war ein wenig hart aber sehr gut.
Wir haben ein bisschen Deutsch gesprochen, Thomas war hilfreich.
Good to have someone to run with as it made it easier to run harder, part felt like tempo pace. Tomorrow a run in the hills and then a rest.. Left knee complaining about ITB tightness and calves a bit tight from some exercises yeaterday.
Wir haben ein bisschen Deutsch gesprochen, Thomas war hilfreich.
Good to have someone to run with as it made it easier to run harder, part felt like tempo pace. Tomorrow a run in the hills and then a rest.. Left knee complaining about ITB tightness and calves a bit tight from some exercises yeaterday.
riding 15:00 [1]
Monday Jul 30, 2012 #
Running 58:00 [3]
slept:9.0 shoes: Nike lunar glide
Buechberg
Strength 16:00 [1]
Buechberg Vita parcours
running drills/plyo 5:00 [1]
Sunday Jul 29, 2012 #
walking 2:00:00 [1]
slept:6.5
Strength 10:00 [0]
Saturday Jul 28, 2012 #
Running 1:00:00 [3]
Funfzig Minuten opsi und Zehn MInuten nitsi. Ich habe viele wild Wald Erdbeeren gepflukt.
Ran up the hill to where the 1st August fire celebrations will be.
Ran up the hill to where the 1st August fire celebrations will be.
Strength 10:00 [0]
Friday Jul 27, 2012 #
riding 2:12:00
slept:9.5
Heute morgen habe ich meine Velo nach Sattelegg gefahren (Danke für der Tipp dolph!). Es war ein gross Aufstieg, und das Wetter war heiss!
An der Pass ich trank einen gross Rivella und ein Nussgipfel. Es war fein.
(I think I need to learn some grammar, but new words are more fun.)
I am really enjoying exploring more of my area, especially by bike. Now armed with a decent map I have some longer adventures planned, but should set out earlier before it gets so hot!
An der Pass ich trank einen gross Rivella und ein Nussgipfel. Es war fein.
(I think I need to learn some grammar, but new words are more fun.)
I am really enjoying exploring more of my area, especially by bike. Now armed with a decent map I have some longer adventures planned, but should set out earlier before it gets so hot!
Strength 15:00 [0]
Thursday Jul 26, 2012 #
riding 1:03:00 [2]
In der Morgen ich habe mein Velo gefahren, es war sehr schön.
Der luft war frisch und nicht zu heiss. Ich sah zwei Falken und viele Katzen.
Deutsch ist schwierig- morgen versuche Ich mehr Deutsch zu Schreiben.
Verstehst du?
Der luft war frisch und nicht zu heiss. Ich sah zwei Falken und viele Katzen.
Deutsch ist schwierig- morgen versuche Ich mehr Deutsch zu Schreiben.
Verstehst du?
riding 30:00 [1]
Pedalo (Tretboot?) im See mit Tobias. Meine Beine war wackelig danach, oder vielleicht das war der suure Most ;)
(wackelig= wobbly, new word I like it!)
(wackelig= wobbly, new word I like it!)
Strength 10:00 [0]
Wednesday Jul 25, 2012 #
Running 28:00 [3]
Short evening run feeling good except a few niggles reminding me that I need to start stretching and also need new shoes.
riding 15:00 [1]
Tuesday Jul 24, 2012 #
Running (Trail running) 1:56:00 [3]
shoes: Innovate 'roc lite'
A most amazing evening run with Thomas, Patrick and Daniel in the alps not so far from home. We started at Pragelpass (1550m) and ran 65mins uphill (opsi) on a rough, rocky walking track to Silberenalp orienteering map. There we ran a short course on the 'dream terrain' before running back downhill (nitsi) on a faster path (but still with a few deceptive ups).
My first experience of running on snow and the highest I have ever orienteered (above 2000m!) and quite incredible views of spectacular peaks and even a small glacier!
Legs felt pretty tired running the first 1hr uphill, but was feeling quite ok at the end considering.. All up about 17km and almost 1000m climb.
My first experience of running on snow and the highest I have ever orienteered (above 2000m!) and quite incredible views of spectacular peaks and even a small glacier!
Legs felt pretty tired running the first 1hr uphill, but was feeling quite ok at the end considering.. All up about 17km and almost 1000m climb.
orienteering 37:00 [3]
shoes: Innovate 'roc lite'
Silberenalp- definately the most peaceful orienteering I have ever done. Quite surreal to be running up so high just before dusk, through beautiful open alp meadows surrounded by huge cliffs and just three other people and some cows for company.
We had no controls out of course so I read the map very carefully, hence running quite slowly. Some parts of the map were quite difficult and foreign.
Wunderbar!!!
We had no controls out of course so I read the map very carefully, hence running quite slowly. Some parts of the map were quite difficult and foreign.
Wunderbar!!!
Monday Jul 23, 2012 #
riding 15:00 [1]
Sunday Jul 22, 2012 #
Note
(rest day)
Wow, so sore all over and in some strange places...
Travel back 'home' to continute life in Switzerland post WOC. My main goal now is to find a job ASAP!!
Travel back 'home' to continute life in Switzerland post WOC. My main goal now is to find a job ASAP!!
C • job 5
Saturday Jul 21, 2012 #
orienteering 42:00 [5]
WOC Relay race
Headed out on last leg a fair way down on any other runners but just infront of the Spanish girl. Started hard and ran reasonably well with just a few small time losses. Ran totally alone apart from passing one girl after the first few controls, so it didn't really feel like a relay..
Headed out on last leg a fair way down on any other runners but just infront of the Spanish girl. Started hard and ran reasonably well with just a few small time losses. Ran totally alone apart from passing one girl after the first few controls, so it didn't really feel like a relay..
Running warm up/down 15:00 [3]
orienteering 10:00 [5]
Beer orienteering race on the sprint model map. 2nd to Elin by one mouthful, took a spectacular stack too on my last loop!
Friday Jul 20, 2012 #
Running 20:00 [2]
easy run and swim in the lake after
Thursday Jul 19, 2012 #
Running 42:00 [3]
Run on tracks in Long training forest. Felt really really tired. Did some faster surges to try to get going a bit. By the end I felt a bit better.
Wednesday Jul 18, 2012 #
Note
(rest day)
Tuesday Jul 17, 2012 #
orienteering 47:00 [5]
shoes: Innovate 'roc lite'
WOC Middle final
Determined not to make any big mistakes like in all my previous WOC middle finals, and also in the qual yesterday. So I ran a very diciplined race not rushing anything and taking a few extra seconds leaving every control to make sure I had good direction and plan.
Just one unfortunate error at #13 where I navigated directly to the control site (a small cliff) but stupidly looked down from the top of the cliff and didnt see the control. A careful relocation lead me back to the same cliff and control a minute or so later..
In hindsight I may have been over cautious at the cost of speed and oomph but I was happy to have a controlled run. even if the placing is not that good. Now I just have to get better at doing that faster!
Physically I seemed to really struggle with the rough terrain especially when combined with hills, and sometimes pushed around more than i would have liked.
31st, 10:21 behind Minna Kauppi.
Best result in a WOC final but only just (33rd in my first WOC middle in 2008).
Determined not to make any big mistakes like in all my previous WOC middle finals, and also in the qual yesterday. So I ran a very diciplined race not rushing anything and taking a few extra seconds leaving every control to make sure I had good direction and plan.
Just one unfortunate error at #13 where I navigated directly to the control site (a small cliff) but stupidly looked down from the top of the cliff and didnt see the control. A careful relocation lead me back to the same cliff and control a minute or so later..
In hindsight I may have been over cautious at the cost of speed and oomph but I was happy to have a controlled run. even if the placing is not that good. Now I just have to get better at doing that faster!
Physically I seemed to really struggle with the rough terrain especially when combined with hills, and sometimes pushed around more than i would have liked.
31st, 10:21 behind Minna Kauppi.
Best result in a WOC final but only just (33rd in my first WOC middle in 2008).
Running 20:00 [2]
15 warm up
5warm down (very sore bruised feet from rocky ground)
5warm down (very sore bruised feet from rocky ground)
Monday Jul 16, 2012 #
orienteering race 38:00 [5]
WOC Middle distance qualification
Started well but lost the plot at #6 losing 4.5mins on a incredible stupid/simple error and slow relocation (kept relocating off the wrong track junction). From then I was really angry and ran the rest well and really hard (except one more small error). Didn't think i would qualify but very happy too as the middle is by far my favourite!
Happy to have good splits for most of the course and physically felt good. Whatever bad feeling I had running yesterday seemed gone.
Started well but lost the plot at #6 losing 4.5mins on a incredible stupid/simple error and slow relocation (kept relocating off the wrong track junction). From then I was really angry and ran the rest well and really hard (except one more small error). Didn't think i would qualify but very happy too as the middle is by far my favourite!
Happy to have good splits for most of the course and physically felt good. Whatever bad feeling I had running yesterday seemed gone.
Running warm up/down 35:00 [2]
10mins warm up
25mins warm down
25mins warm down
Sunday Jul 15, 2012 #
Running 10:00 [2]
v ez morning jog
orienteering race 59:00 [5]
WOC Long Qualification race
Started well but lost time on #4 and #6 where each time lost direction mid leg and had to relocate, lost 1-1.5mins on each. I was focussing too much on planning ahead to approach the controls and not enough on where I was runing. The controls themselves were easy to find, often I saw the control minder before finding the control. Also took a bad RC to #9 losing another minute going much too wide on tracks (this sort of RC was better in training but the forest here was faster).
Physically felt really tired in the second half, mainly in the legs having real trouble making them go fast which was a horrible feeling
Very disappointed not to qualify as I really wanted to run the long this year, but the terrain was so fast with no room for error.
Started well but lost time on #4 and #6 where each time lost direction mid leg and had to relocate, lost 1-1.5mins on each. I was focussing too much on planning ahead to approach the controls and not enough on where I was runing. The controls themselves were easy to find, often I saw the control minder before finding the control. Also took a bad RC to #9 losing another minute going much too wide on tracks (this sort of RC was better in training but the forest here was faster).
Physically felt really tired in the second half, mainly in the legs having real trouble making them go fast which was a horrible feeling
Very disappointed not to qualify as I really wanted to run the long this year, but the terrain was so fast with no room for error.
Running warm up/down 20:00 [2]
10mins warm up, some run throughs which felt like hard work.
depressing warm down
depressing warm down
Running 10:00 [2]
evening jog and swim as warm down after race was not much
Saturday Jul 14, 2012 #
Running 20:00 [2]
easy run followed by swim, felt ok except left knee a bit ITB sore
Friday Jul 13, 2012 #
orienteering 21:00 [3]
long model- ran moderate pace, mostly ran RC out to tracks, a bit faster
enjoyed this area much more with the updated model map, vegetation readable
enjoyed this area much more with the updated model map, vegetation readable
Running 15:00 [3]
shoes: Nike lunar glide
long warm down on roads
Thursday Jul 12, 2012 #
orienteering 25:00 [1]
(rest day)
very easy walk/jog on middle qual model map
Wednesday Jul 11, 2012 #
orienteering 26:00
4x o intervals with simon, susanne and tom
middle qual terrain, ran well
middle qual terrain, ran well
Running warm up/down 20:00 [3]
warm up, down and recoveries
Tuesday Jul 10, 2012 #
orienteering 35:00 [4]
shoes: Innovate 'roc lite'
on long model map with Tom shadowing/ RC testing. RC almost always faster to go around on tracks to avoid forest which is hard for me to do!
Running warm up/down 5:00 [2]
Running 30:00 [3]
stop start evening run and stretches on roads with a few 30sec surges. felt great to be out of the forest in cumfy shoes ;)
Strength 26:00 [0]
Monday Jul 9, 2012 #
orienteering 38:00 [3]
Middle map training- went very well mostly
orienteering warm up/down 12:00 [2]
Strength 10:00 [0]
Sunday Jul 8, 2012 #
Event: 7. Nationaler, Blauenpass
orienteering 45:00 [3]
shoes: Innovate 'roc lite'
O race at Baluenpass- Mental battle but pulled the pin as legs felt really tired and it was extremely steep, concious of saving self for WOC training camp and more relavent terrain.
Running warm up/down 40:00 [3]
25mins to start all up hill
run back to finish
run back to finish
Saturday Jul 7, 2012 #
Running 23:00 [2]
ez evening run to loosen legs after much walking with pack
Strength 10:00 [0]
Friday Jul 6, 2012 #
Running 50:00
shoes: Nike lunar glide
Intervals -
6x 60sec w 30wsec rec
4x 60sec w 60sec rec
4x 30sec
4x 15sec
6x 60sec w 30wsec rec
4x 60sec w 60sec rec
4x 30sec
4x 15sec
Strength 15:00 [0]
Thursday Jul 5, 2012 #
Strength 30:00 [0]
20mins core in the morning
10mins legs- esp knee stability- before running
10mins legs- esp knee stability- before running
Running 34:00 [3]
Some victories today
1) ran 17mins each way to Galgenen and knee was fine. some sharp pain in the first minute so I shortened my stride and tried to run 'well', but on the way back i could stretch out a bit more and felt good!!
2) had a conversation with Tobias' mum, all in Deutsch (she did most of the talking but I understood most of it!)
3) negotiated the buying of 'fünf mittel Eier' from farmer down the road and partook in some small talk about the weather in Deutsch
4) got me a swiss bank account!
1) ran 17mins each way to Galgenen and knee was fine. some sharp pain in the first minute so I shortened my stride and tried to run 'well', but on the way back i could stretch out a bit more and felt good!!
2) had a conversation with Tobias' mum, all in Deutsch (she did most of the talking but I understood most of it!)
3) negotiated the buying of 'fünf mittel Eier' from farmer down the road and partook in some small talk about the weather in Deutsch
4) got me a swiss bank account!
Wednesday Jul 4, 2012 #
Strength 20:00 [0]
core
riding 15:00 [2]
Attempted run- right knee is sore still on bending down. And feel it walking or on bike if any strange angles ar excessive load. Hopefully will clear up like it did before the WOC trials (looking back it seems to be exactly the same), physio exercises and some biking.
3 days of a rather lazy slump, but perhaps good to have this rest before WOC...
3 days of a rather lazy slump, but perhaps good to have this rest before WOC...
Monday Jul 2, 2012 #
Strength 24:00 [0]
20mins core 4mins ankle
Attempted a recovery run but something strange happened to knee, sharp pain on bending/ straightning with weight on particuarly going down stairs too. Similar to the week before WOC trials?
Attempted a recovery run but something strange happened to knee, sharp pain on bending/ straightning with weight on particuarly going down stairs too. Similar to the week before WOC trials?
Sunday Jul 1, 2012 #
orienteering race 59:00 7.2 km (8:12 / km) +350m 6:36 / km
shoes: Innovate 'roc lite'
First leg for Galgenen #4 in the Schweizer 5er Staffel (5man relay). A beautiful setting high above the Rhine next to an awesome castle, and some 'exciting' weather.
A mostly fast forest with some really steep legs. Lots of people about for most of it except where I took some different route choices, so some good little races going on :) Navigation into the controls was mostly spot on but the terrain was not particuarly technical, its all about RC and efficiency.
Ran hard and felt ok though legs a bit tired still pushing on the faster sections. Finished 15mins down against first elite men (Fabi Hertner) and 2nd about 50secs behind the fastest girl (first leg was mainly a mens leg).
Fun to be part of the Galgenen club :)
A mostly fast forest with some really steep legs. Lots of people about for most of it except where I took some different route choices, so some good little races going on :) Navigation into the controls was mostly spot on but the terrain was not particuarly technical, its all about RC and efficiency.
Ran hard and felt ok though legs a bit tired still pushing on the faster sections. Finished 15mins down against first elite men (Fabi Hertner) and 2nd about 50secs behind the fastest girl (first leg was mainly a mens leg).
Fun to be part of the Galgenen club :)
Running warm up/down 16:00 [2]