Training Log Archive: 007In the 31 days ending Oct 31, 2012:
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| 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 | We | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Oct 31, 2012 #
Note
(sick)
developed a gross, vicious cough, body feels ok but cant handle breathing the cold air. I wish I had an option for indoor training..
Tuesday Oct 30, 2012 #
Note
(sick)
my poor warm climate body is not coping well with the cold air! throat very sore but not in the usual scratchy way, bit deeper with cough. Legs etc feel good so it's a bit frustrating.
riding (commute) 10:00 [1]
Strength 9:00 [0]
10x eccentric calf drop, both sides, straight leg then bent leg.
2x10 per side deep 1leg bum squats
(i.e. both the exercises which caused me pain last week, so need to improve)
2x10 per side deep 1leg bum squats
(i.e. both the exercises which caused me pain last week, so need to improve)
Monday Oct 29, 2012 #
3 PM
Running 47:00 [3]
Easy run enjoying the sun and snow. Roads dry and I didn't need all the clothing I was wearing!
8 PM
random ball sports 10:00 [4]
basketball for warm up- intense!
running drills/plyo 20:00 [4]
with TSV Galgenen running club. Training starts this week.
Started with running drills over small sticks on the ground, th coordination ones got me.
Finished with step drills, skipping and sprints
Started with running drills over small sticks on the ground, th coordination ones got me.
Finished with step drills, skipping and sprints
Strength 50:00 [1]
Various strength for whole body.
Saturday Oct 27, 2012 #
Running 44:00
slept:5.0 shoes: Nike Lunar Glide #2 white
Sehr kalt! R calf still sore.
Friday Oct 26, 2012 #
riding 1:10:00 [2]
to/from Pfaffikon etc errands. Very cold so rode hard.
right calf super sore, will wait till tomorrow to run again.
right calf super sore, will wait till tomorrow to run again.
Thursday Oct 25, 2012 #
Strength 12:00 [0]
10 AM
Running 44:00
ahr:143 max:164
Flat morning run. Calf (right upper) sore from yesterdays exercises and glutes v sore from exercises 2 days ago (more so than yesterday).
Chest ok running though couldnt sleep on my side and felt it most of yesterday.
Chest ok running though couldnt sleep on my side and felt it most of yesterday.
5 PM
riding 1:10:00
Wednesday Oct 24, 2012 #
Strength 8:00 [0]
eccentric calf drops
3x15 straight leg, 1x15 bent leg
3x15 straight leg, 1x15 bent leg
stretch/yoga 5:00 [0]
Tuesday Oct 23, 2012 #
5 PM
Running hills 58:00
slept:8.0 shoes: Nike Lunar Glide #2 white
First half of the run included 4 hill efforts up to Buechberg, not flat out but tempo pace (HR zone4). Roughly 4min, 3mins, 4min, 4min with 30-90sec flattish jog recovery. It felt good to run hard even if my lungs hurt a bit at first (although sore throat is better than yesterday).
The rest of the run was flatter/back down through the incredibly beautiful autumn forest of Buechberg. Kept up a reasonable pace, at least not plodding. Legs feel good except slightly tight lower calves.
Heart rate monitor was messing about as usual and didn't work for the second half. grrr
The rest of the run was flatter/back down through the incredibly beautiful autumn forest of Buechberg. Kept up a reasonable pace, at least not plodding. Legs feel good except slightly tight lower calves.
Heart rate monitor was messing about as usual and didn't work for the second half. grrr
running drills/plyo 5:00 [4]
Halfway through the run I stopped in Buechberg and did drills. Was tempted to stop for some of the Vitaparcors exercises but it was getting dark.
9 PM
Strength 35:00 [0]
6min hamstrings, 10min floor glures/legs, 9min abs/core, 5min squats/swans, 5min lowel legs with stretchy band.
Combined with stretches throughout. Legs wobbly after the squats and im going to have sore glutes tomorrow... but hopefully also stronger in the near future ;)
Combined with stretches throughout. Legs wobbly after the squats and im going to have sore glutes tomorrow... but hopefully also stronger in the near future ;)
stretch/yoga 15:00 [0]
Still aware of not over stretching Achilles, it is always lingering in the background..
Monday Oct 22, 2012 #
6 PM
Running 30:00
ahr:143 max:154 slept:8.5 shoes: Nike Lunar Glide #2 white
Mod/easy run: grape hill-golfcourse loop. Felt ok except head was pounding a bit from headache (disappointed to wake up with a sore throat and even more disappointed that it didn't go away). Also calves felt a tiny bit tight..keeping an eye on them!
Funny weather today and for the whole week- foggy till 2pm then lovely and sunny for the last few hours of the day.
Funny weather today and for the whole week- foggy till 2pm then lovely and sunny for the last few hours of the day.
Sunday Oct 21, 2012 #
8 AM
Running long 1:13:00
shoes: Nike Lunar Glide #2 white
Lovely long run, felt good.
running drills/plyo 6:00 [4]
Saturday Oct 20, 2012 #
riding 57:00
Pretty easy ride after spending the day reconstructing the chook house roof at Tobias Mums place- an impressive house for now only one rooster!
Felt stiff lower calves and slight achilles again thsmorning- must stretch more, massage etc as I increase running again.
Felt stiff lower calves and slight achilles again thsmorning- must stretch more, massage etc as I increase running again.
Strength 5:00 [0]
hamstrings + stretch
Friday Oct 19, 2012 #
8 AM
Running 28:00
Crisp early morning mist, got lost ;)
running drills/plyo 1:00 [4]
2 PM
Strength 19:00 [0]
6 PM
riding 55:00 [1]
Easy evening ride mit Tobias.
Thursday Oct 18, 2012 #
2 PM
Running 49:00
ahr:149 max:169 shoes: Nike Lunar Glide #2 white
A little more intense with some more hill, up Buechberg way. Fantastisches Wetter, wie Sommer aber besser ;)
Feel good to be running again, more confident about achilles (bu got to keep up stretches), looking forward to getting back into some proper training for the rest of Autumn.
Feel good to be running again, more confident about achilles (bu got to keep up stretches), looking forward to getting back into some proper training for the rest of Autumn.
Wednesday Oct 17, 2012 #
8 AM
Running 49:00
ahr:143 max:169 shoes: Nike Lunar Glide #2 white
Am Morgen habe ich ein sehr schönen Lauf gemacht. Es was perfektes Herbstwetter, sonning und warm. Meine Beine hat gut gefühlt, aber ich have noch ein wenig schmerzen in meinem Brustkorb. Ich bin von Wangen nach Nuolen zum Golfplatz-hügel nach Hause.
Nice to run again, slightly hampered by chest mainly when jolting arm/chest. And no ITB niggles or achilles probs :)
Nice to run again, slightly hampered by chest mainly when jolting arm/chest. And no ITB niggles or achilles probs :)
riding 8:00 [1]
Wanted to ride this evening but position feels worse for the chest, and I think its actually something strained from the bike anyway..
So a lovely evening walk with Tobias instead, blabbering away in bad german ;) Unfortunately laughing hurts.
So a lovely evening walk with Tobias instead, blabbering away in bad german ;) Unfortunately laughing hurts.
Tuesday Oct 16, 2012 #
Note
Unfortunately the chest pain i chest didn't go away overnight like I had hoped, but its not as sharp at least. Just when I breathe deeply, bend or twist upper body. Not good for running, frustrating!
riding 20:00 [1]
Strength 25:00 [0]
Did what I could not to involve upper body. Glutes super sore from yesterdays exercises (and ride?).
10m lower leg stretchy band, 5m balance, 5m knee stability, 5m core
10m lower leg stretchy band, 5m balance, 5m knee stability, 5m core
stretch/yoga 30:00 [0]
Really long thorough stretch and rolling pin massage, as consolation for not being able to do any real training. Including some nerve stretches, upper body, back in hope of relieving whatever is causing the pain.
Monday Oct 15, 2012 #
8 AM
Strength 25:00 [0]
20core abs/glutes, 5min squats.
stretch/yoga 10:00 [0]
3 PM
riding 1:41:00
It snowed overnight up in the hills, so rode there to have my first fresh snow experience in Europe:) 70mins up, sometimes very steep and 30mins back. 8 degrees max is not too bad on a calm day!
Strange pain in L chest on the way back which has lasted all evening- sharp pain to breathe in deep or move. Maybe strained something on the bike?
Strange pain in L chest on the way back which has lasted all evening- sharp pain to breathe in deep or move. Maybe strained something on the bike?
Running 30:00
shoes: Nike Lunar Glide #2 white
Ich bin in den Schnee gelaufen! Nur leicht weil ich habe viele Stopps gemacht, fur Fotos and Schnee-essen.
Achilles a little sore, mainly going uphill. I really only feel it when wearing shoes. So beautiful and fresh!
Achilles a little sore, mainly going uphill. I really only feel it when wearing shoes. So beautiful and fresh!
Sunday Oct 14, 2012 #
stretch/yoga 10:00 [0]
Achilles a bit sore again whilst on a walk with Tobias. Perhaps the calf strengthning was too much yesterday.
Kater auch.
Kater auch.
Saturday Oct 13, 2012 #
11 AM
orienteering 34:00
Orientierungslauf training mit dem Schweizer Junior Team, in Chur Furstenwald. Fruh im morgen bin ich mit dem Zug gefahren und das Wetter war besser in Chur! Ich bin schnell gelaufen aber mit viele klein Fehler. Es was viel Spass, mit die anderer Läuferinnen zu laufen.
At the second control I caught a large bunch of the junior girls and we ran in a messy sort of pack till the end- lots of smallerrors from going too fast and not careful enough. The terrain was tricky - a bit green and vague with long deep erosion gullies cutting through the slope which made keeping direction difficult.
At the second control I caught a large bunch of the junior girls and we ran in a messy sort of pack till the end- lots of smallerrors from going too fast and not careful enough. The terrain was tricky - a bit green and vague with long deep erosion gullies cutting through the slope which made keeping direction difficult.
Running 28:00
20minuten Opsi Einlaufen. Meine Füsse war sehr kalt.
20min Auslaufen (10min OL)
Bad circulation- my toes were still numb after the first 20minutes!
20min Auslaufen (10min OL)
Bad circulation- my toes were still numb after the first 20minutes!
running drills/plyo 2:00 [3]
orienteering 10:00 [3]
Auslaufen
5 PM
Strength 25:00 [0]
5min core, 11min lower legs/ankles, 4mins balance, 5mins knee stability
stretch/yoga 10:00 [0]
Thursday Oct 11, 2012 #
riding 10:00 [1]
(sick)
Wednesday Oct 10, 2012 #
Note
(sick) (rest day)
Very disappointed to miss the sprint training day up in the mountains which I was really looking forward to :(
Looks like I will spend the day in bed- body aching all over but fever has subsided but not keen to eat anything. At least bed is a good place from which to enjoy a day of pouring rain.
Looks like I will spend the day in bed- body aching all over but fever has subsided but not keen to eat anything. At least bed is a good place from which to enjoy a day of pouring rain.
Tuesday Oct 9, 2012 #
7 AM
Running 48:00
ahr:139 max:154 slept:7.0 shoes: Nike Lunar Glide #2 white
Ich bin direkt aus meinem Bett in die Regen gegangen. Es was frisch und nicht zu kalt. Glücklicherweise renne ich gern in die Regen weil ich have keine andere Option dieser Woche.
Legs felt ok, no problems from ITB like last week and achilles was ok. Ran some hills too but not hard. HR lots lower than just 2weeks ago on an easy flat run- fitter? ;) Autumn is beautiful even in the rain. Berry picking has been replaced by nut gathering- watch out squirrels!
Legs felt ok, no problems from ITB like last week and achilles was ok. Ran some hills too but not hard. HR lots lower than just 2weeks ago on an easy flat run- fitter? ;) Autumn is beautiful even in the rain. Berry picking has been replaced by nut gathering- watch out squirrels!
7 PM
Note
(sick)
Ich bin krank :( Magen chaos, Fieber und weh Kopf,Muskeln und Knochen.
Monday Oct 8, 2012 #
riding 40:00 [1]
slept:8.0
Nur ein kurzer Ritt auf meinem Velo nach der Arbeit. Ich bin zum See und in der Nähe von Nuolen gefahren. Es wird früher dunkel und meine hände war kalt. Ich brauche eine Lampen und Händesocken.
Meine Beine sind ein bisschen müde und schmerz, also nur flach und leicht. Schön frische Luft :)
Meine Beine sind ein bisschen müde und schmerz, also nur flach und leicht. Schön frische Luft :)
Strength 32:00 [0]
10m abs, 5m planks, 5m floor glutes, 5m ankles with stretchy band, 5m balance, 2m calves
stretch/yoga 10:00 [0]
Ich muss jeden Tag strecken. Eigentlich dreissig minuten aber ich soll nur zehn minuten pro tag eintreten.
Nach zehn minuten hat mein iPod kaput geworden, also es war ein bisschen langweilig.
Nach zehn minuten hat mein iPod kaput geworden, also es war ein bisschen langweilig.
Sunday Oct 7, 2012 #
Event: 10. Nationaler, S'chanf
orienteering race 1:25:30
Schweizer Nationaler (das letzte für 2012, aber meine erste Nationaler OL)
Autumn in the mountains is SO beautiful- so colourful, from bright yellow fir trees to the glacier blue river we had to cross twice (by high bridges), and the terrain was really fun- fast but technical enough.
Much better today- I actually orienteered. The first half was good, I was focussed and in control, hitting the controls well. Used something I learnt in German class last week "wo / wohin" (wo= where, is the control going to be; wohin= where, am I going now) Basic but kept me on track, and in germand mode ;)
Got a bit tired after the steep section (and somehow missed seeing both drinks controls) and made 3x 30-90sec errors and in the last section was really lacking anything to push with. Racing longer than I have run in over 2 months was always going to be a bit of a long shot.
22mins behind Simone, 16th. Happy enough because I know I can be much faster and for some parts of the course I felt a bit my old orienteering mojo that seems to have escaped me recently. Looking forward to running more Swiss National races next year :)
Results: http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
Autumn in the mountains is SO beautiful- so colourful, from bright yellow fir trees to the glacier blue river we had to cross twice (by high bridges), and the terrain was really fun- fast but technical enough.
Much better today- I actually orienteered. The first half was good, I was focussed and in control, hitting the controls well. Used something I learnt in German class last week "wo / wohin" (wo= where, is the control going to be; wohin= where, am I going now) Basic but kept me on track, and in germand mode ;)
Got a bit tired after the steep section (and somehow missed seeing both drinks controls) and made 3x 30-90sec errors and in the last section was really lacking anything to push with. Racing longer than I have run in over 2 months was always going to be a bit of a long shot.
22mins behind Simone, 16th. Happy enough because I know I can be much faster and for some parts of the course I felt a bit my old orienteering mojo that seems to have escaped me recently. Looking forward to running more Swiss National races next year :)
Results: http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
Running warm up/down 15:00 [3]
Typical long uphill run to the start.
Note
Achilles a little sore after but much better than expected. Got to keep up stretches and build strength now.
Nächste Woche soll ich in Deutsch screiben!! (aber jetzt bin ich zu mude)
Nächste Woche soll ich in Deutsch screiben!! (aber jetzt bin ich zu mude)
Saturday Oct 6, 2012 #
orienteering race 1:02:00
Schweizer Meisterschaft im Staffel- St Moriz
Ran last leg in out Galganen team, unfortunately minus Christine who was sick bu our last minute runner did a great job considering it was her 2nd OL run in 15years!
Fantastic area up in the alps, but despite being warned by Barbara it was tricky, I stuffed up 4 out of the first 6 controls with one mistake almost 4mins failing to relocate!! Not good, in hindsight I realise I wasn't actually orienteering as I didn't really have a plan for any of them... duh.
The rest was better and I had to push hard at the end another team.
Physically not great as expected, but achilles was ok. Phew
Fun to run in a relay team again, and looking forward to having another crack next year. Great to spend the weekend with the Galganen club :)
Ran last leg in out Galganen team, unfortunately minus Christine who was sick bu our last minute runner did a great job considering it was her 2nd OL run in 15years!
Fantastic area up in the alps, but despite being warned by Barbara it was tricky, I stuffed up 4 out of the first 6 controls with one mistake almost 4mins failing to relocate!! Not good, in hindsight I realise I wasn't actually orienteering as I didn't really have a plan for any of them... duh.
The rest was better and I had to push hard at the end another team.
Physically not great as expected, but achilles was ok. Phew
Fun to run in a relay team again, and looking forward to having another crack next year. Great to spend the weekend with the Galganen club :)
Running warm up/down 16:00 [2]
Thursday Oct 4, 2012 #
Running warm up/down 30:00
20mins run to the training from the train station in the rain, with every step convincing myself not to turn around.
orienteering 25:00
It was getting quite dark under the thunder clouds so cut the course short, but very glad I made it to the training. Not super hard, not concentrating very well because my head was full of german words.
Wednesday Oct 3, 2012 #
Running 44:00
shoes: Nike Lunar Glide #2 white
Tuesday Oct 2, 2012 #
Running 33:00
shoes: Nike Lunar Glide #2 white
running drills/plyo 5:00 [4]
Strength 40:00 [0]
Monday Oct 1, 2012 #
Strength 20:00 [0]