Training Log Archive: 007In the 31 days ending May 31, 2014:
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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 | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday May 31, 2014 #
10 AM
orienteering 36:00
ahr:150 max:169 shoes: Roc lite #3
O training on part of Lavarone map, really awesome forest, fast but interesting.
Felt nothing in the knee during the run or in the morning so was very happy and perhaps tried to run too fast and not slowing down enough in the control circles..
Felt nothing in the knee during the run or in the morning so was very happy and perhaps tried to run too fast and not slowing down enough in the control circles..
3 PM
Running warm up/down 13:00
orienteering race 20:00
ahr:170 max:176
Sprint relay 3rd leg with Greta, Lachy and LIzzie (team Lochness Grizzle). Long 2nd leg route choice, wasted some time changing my mind at the start of this leg but was happy with the route. Technically ok race, planned ahead when I could so mostly made good decisions.
Unfortunately sprained my L ankle early on, just along a flat track. Was quite painful for about 30seconds, but slowly went on and after 2mins or so couldn't feel it. Iced and anti inflam, no swelling, not feeling too bad after.
Unfortunately sprained my L ankle early on, just along a flat track. Was quite painful for about 30seconds, but slowly went on and after 2mins or so couldn't feel it. Iced and anti inflam, no swelling, not feeling too bad after.
Friday May 30, 2014 #
Strength 10:00 [0]
orienteering 41:00
ahr:143 max:164 shoes: Roc lite #3
Forte Cherle O training in Italy. Beautiful alpine terrain.
No knee pain today, though was a little distracted thinking about it.
No knee pain today, though was a little distracted thinking about it.
Thursday May 29, 2014 #
8 AM
Strength 40:00 [0]
Strength for knee and core stability. No knee pain doing squats but being very careful.
12 PM
riding (MTB) 1:35:00
Up to Meinrad (about 40mins climbing), then along the hills to Galgenen.
Wednesday May 28, 2014 #
riding (commute) 55:00
Strength 20:00 [3]
Tuesday May 27, 2014 #
riding (commute) 1:00:00 [1]
water running 40:00 [2]
Monday May 26, 2014 #
Strength 20:00 [0]
felt knee a bit today during little knee squats (very sharp sometimes but only in certain positions) and when walking occasionally
Sunday May 25, 2014 #
orienteering 1:16:00
ahr:146 max:166
Orienteering in Schwändi, just found a map on the net and did my won thing, some O intervals at moderate pace and enjoying myself :) I wanted to test out my knee in the forest, after it feeling fine running on friday but noticing it a little yesterday. Had no problems at all, no inkling of pain or instability and was running normally through the terrain. Then just as I was finished I suddenly got a sharp pang in the knee walking down hill then was careful not to irritate it for the rest of the day. :(
Friday May 23, 2014 #
7 AM
stretch/yoga 10:00 [0]
Strength 15:00 [0]
6 PM
riding 25:00 [1]
Running 1:04:00
ahr:143 max:162 shoes: Adidas Supernova boost
Running pain free again :) longer and better than expected. Up to Feusisberg-Schindeleggi then got the bus back (to makimise uphill running). Can start looking forward to training and WOC again.. of course keeping a careful eye on the knee and keeping up the strengtha and foam rolling.
New shoes feel really great too!
New shoes feel really great too!
Thursday May 22, 2014 #
7 AM
Strength 20:00 [0]
knee and hip excercises.
could do little bends with the knee, focussing on the VMO, but not to deep. I can activate the VMO with straightened leg but when bent it is rather weak.. Anyway, felt it a bit less than yesterday morning.
could do little bends with the knee, focussing on the VMO, but not to deep. I can activate the VMO with straightened leg but when bent it is rather weak.. Anyway, felt it a bit less than yesterday morning.
riding 25:00 [1]
8 PM
water running 45:00
pool running. HR didn't go up much but legs felt like they were workng hard, getting lactic. Included 15mins in waist deep water rather than deep water which was much closer to normal running, with some weight and Impact.
Didnt feel knee much today, only occastional twinge.
Didnt feel knee much today, only occastional twinge.
Strength 20:00 [0]
stretch/yoga 10:00 [0]
foam roller. ITB etc massively tight, ouch!
Wednesday May 21, 2014 #
riding 1:00:00 [1]
Went to doc about knee, he gave me anti inflams take and anti inflam patches to put on my knee for the next few days and see if the pain goes away. If not can have MRI next week. In the mean time I have to work on activating/strengthening the knee stability..
Strength 40:00 [0]
VMO, calves, core stability etc
stretch/yoga 10:00 [0]
Tuesday May 20, 2014 #
riding 1:00:00 [1]
Knee ok on bike, bu occasional sharp stabs when walking, especially going down stairs. Worse in evening.
Strength 15:00 [0]
Monday May 19, 2014 #
Running 23:00
ahr:120 max:150 shoes: Saucony Cortana
Morning run, planning to do strength and drills in the forest but started getting the sharp pain in my knee so had to stop.
Strength 10:00 [0]
Sunday May 18, 2014 #
riding long 2:12:00
Finally out on my MTB which I bought back from Aus with me. Rode from Feusisberg, Schindeleggi, Rossberg, Raten, Rothenturm..uphill most of the way and didn't have to ride back down as I met Tobias for lunch and a wander :)
Heavenly ride and finally have the swiss summer feeling! Snowy peaks, happy cows back in the fields, air full of flowers and herbs and fresh cut hay :)
Also think more hill riding will help my hill running strength.
Heavenly ride and finally have the swiss summer feeling! Snowy peaks, happy cows back in the fields, air full of flowers and herbs and fresh cut hay :)
Also think more hill riding will help my hill running strength.
Strength 15:00 [0]
Saturday May 17, 2014 #
Running race 1:28:00 12.0 km (7:20 / km) +770m 5:33 / km
ahr:149 max:165 shoes: Asics GT 2000
Got a bit enthusiastic about running races after the run in Bern last week, so looked up the swiss running calendar and found this mountain run not far from home. Beautiful day, perhals the beginning of summer, and a nice course with different types of tracks and varying steepness. Unfortunately it was one of my most unpleasant running experiences ever..
I felt a bit sick in the stomach at the start, probably because of eating a honey and nut sandwich less than a hour before the start (I always get a bit paranoid about running out of energy before long running races, I think unnecessarily) . Anyway, as soon as I started running I felt like I had been punched in the stomach and after a few k's I just felt really sick, really bad burning in my stomach and throat, then headache and just felt more hopeless and gross the whole way. Couldn't push because I felt like I would vomit, HR was pretty low and I was moving slower than a normal easy long jog! But I had to keep struggling on because my bag was at the top and friends waiting for me there, and was hoping the whole way that I would start feeling better.
Disappointing because it would have been an awesome course to race on. Maybe next year.
Also on some downhills at the beginning I had a couple of right knee pain stabs. No prob on the uphills.
I felt a bit sick in the stomach at the start, probably because of eating a honey and nut sandwich less than a hour before the start (I always get a bit paranoid about running out of energy before long running races, I think unnecessarily) . Anyway, as soon as I started running I felt like I had been punched in the stomach and after a few k's I just felt really sick, really bad burning in my stomach and throat, then headache and just felt more hopeless and gross the whole way. Couldn't push because I felt like I would vomit, HR was pretty low and I was moving slower than a normal easy long jog! But I had to keep struggling on because my bag was at the top and friends waiting for me there, and was hoping the whole way that I would start feeling better.
Disappointing because it would have been an awesome course to race on. Maybe next year.
Also on some downhills at the beginning I had a couple of right knee pain stabs. No prob on the uphills.
Running warm up/down 10:00 [2]
Warm up run with Monika and Christian to watch the start of the MTB hill race, looked really cool. Had a R knee pain tweak on an awkwrad step just before the start.
Running warm up/down 10:00 [1]
After the race we had to run down 6km to get a bus back. Jogged a bit bu going downhill made me feel more sick so we walked.
Survived the bus trip back but had to have a vom when I got off the bus and smelt the sausage sizzlze..then felt a bit better bu didn't really eat till later.
Stayed for the prize giving as excitingly Monika was the fastest woman, much to her surprise as she has never done a mountain run and beat a national team runner and a specially invited international!
Survived the bus trip back but had to have a vom when I got off the bus and smelt the sausage sizzlze..then felt a bit better bu didn't really eat till later.
Stayed for the prize giving as excitingly Monika was the fastest woman, much to her surprise as she has never done a mountain run and beat a national team runner and a specially invited international!
Friday May 16, 2014 #
riding 55:00 [1]
Running 50:00
ahr:146 max:166 shoes: Saucony Cortana
Mixed run in Eicholz. 2x 2min intervals around the Finnenbahn, some varied hill intervals, sprints, terrain, drills. Lovely forest, lovely evening. Felt good. Didn't run much this week as had been worried about my foot feeling a bit strange, though I never felt any pain, being a bit paranoid..
running drills/plyo 5:00 [4]
Strength 10:00 [1]
Thursday May 15, 2014 #
riding 55:00 [1]
Strength 20:00 [0]
Wednesday May 14, 2014 #
Event: 2. Milchsuppe
orienteering 1:03:00
ahr:144 max:166 shoes: Roc lite #3
Milchsuppe OL in Brunnen. Very green and rocky map, with some nice contours too, but enough tracks to avoid bush bashing. Orienteered terribly and not at all concentrating but enjoyed the forest anyway. Very rocky and wet underfoot, felt rather uncoordinated and slow. Need to improve agility before WOC, and maybe train here again.
Some sore hill muscles from strength yesty!
Some sore hill muscles from strength yesty!
Tuesday May 13, 2014 #
8 AM
riding 1:00:00 [1]
to/from work
6 PM
Strength 40:00 [0]
Strength. 20mins core, 20mins legs
stretch/yoga 10:00 [3]
8 PM
water running 50:00
ahr:132 max:153
10mins warm up
20mins of approx 40sec hard, 20sec easy
5mins hard, 2mins hard, 2mins hard with 30sec rec
5mins warm down
20mins of approx 40sec hard, 20sec easy
5mins hard, 2mins hard, 2mins hard with 30sec rec
5mins warm down
riding 30:00 [1]
home from pool
Monday May 12, 2014 #
riding 1:00:00 [1]
to/from work.
Longer more interesting route home
Longer more interesting route home
stretch/yoga 20:00 [0]
Sunday May 11, 2014 #
Note
rhr:49 (rest day)
pretty lazy day except for a nice (if rather wild and windy) evening flower picking walk along the lake. considered going out on the mountain bike but the weather kept changing, from sunshine to hail and back a few times.
Legs feeling a little tired from yesterday but not bad, but I think it was a good idea to have a rest today before getting into a couple of harder weeks of training.
Legs feeling a little tired from yesterday but not bad, but I think it was a good idea to have a rest today before getting into a couple of harder weeks of training.
Saturday May 10, 2014 #
3 PM
Running warm up/down 15:00 [1]
shoes: Asics GT 2000
About 10mins warm up jog with the other guys from the running club.
5mins very slow warm down jog, barefoot on the grass :)
5mins very slow warm down jog, barefoot on the grass :)
C • fun 2
Running race 1:12:47 16.0 km (4:33 / km) +175m 4:19 / km
ahr:167 max:173 shoes: Asics GT 2000
Bern Grad-Prix. This was the longest running race I have done, and the first road race that I can say I really enjoyed! I had no expectations of what time I might or should run, or how a 16km race would feel, so just aimed to start steady and see how it went, and to enjoy it!
The first few km's felt cruisy, a downhill start and lots of people and music through some cobble streets, then in what felt like no time it was already 5kms. From about 7km there was a steep bit and undulating section through the forest where I started to feel like I was pushing. The kms went past fast in the second half, and about 4ks before the finish I realised I could push much harder and enjoyed doing some overtaking and felt quite strong on the last big hill and the finish.
I enjoyed the atmosphere, the beautiful and interesting course that was almost never flat and really loved just running :) I think I could have run faster and pushed harder with more experience (especially in the first half), but it was nice to just enjoy and have a good hard training run.
Legs were tired at the end of course, but no niggles.
http://bern.mikatiming.de/2014/?content=detail&fpi...
The first few km's felt cruisy, a downhill start and lots of people and music through some cobble streets, then in what felt like no time it was already 5kms. From about 7km there was a steep bit and undulating section through the forest where I started to feel like I was pushing. The kms went past fast in the second half, and about 4ks before the finish I realised I could push much harder and enjoyed doing some overtaking and felt quite strong on the last big hill and the finish.
I enjoyed the atmosphere, the beautiful and interesting course that was almost never flat and really loved just running :) I think I could have run faster and pushed harder with more experience (especially in the first half), but it was nice to just enjoy and have a good hard training run.
Legs were tired at the end of course, but no niggles.
http://bern.mikatiming.de/2014/?content=detail&fpi...
Friday May 9, 2014 #
Note
(rest day)
Thursday May 8, 2014 #
8 AM
Strength 20:00 [0]
1 PM
riding 35:00 [1]
6 PM
Running 20:00
warm up jog and in between the O courses.
orienteering 40:00
O training at Auegstberg. Three short O 'intervals' though I didn't run very fast so tried to keep it at least 'mentally' intense.
Legs felt a bit tired on the hills. Need to get some good swiss hills into them before WOC!
There was such a beautiful view of the snowy alps from where we were. Moments like this give me this strange reminder that I am living in Switzerland and it's beautiful but makes me feel so far from home.
Legs felt a bit tired on the hills. Need to get some good swiss hills into them before WOC!
There was such a beautiful view of the snowy alps from where we were. Moments like this give me this strange reminder that I am living in Switzerland and it's beautiful but makes me feel so far from home.
Wednesday May 7, 2014 #
7 AM
riding 25:00 [1]
Strength 5:00 [0]
12 PM
Running 53:00
ahr:150 max:169 shoes: Asics GT 2000
Lunch time run with Thomas from Galgenen. Up the hill, over Spreitenbach, down to Altendorf back through Galgenen. Really rainy, up in thick fog at the highest point. Felt a bit hard on the hills. Legs feeling ok, slight sore throat though.
Tuesday May 6, 2014 #
7 AM
riding (commute) 20:00 [1]
1 PM
riding (commute) 25:00 [1]
7 PM
Running 1:06:30
ahr:149 max:171 shoes: Saucony Cortana
TSV run. Easier because most are running the race on saturday. 20mins easy warm up, then one lap around the Airport fields (4.5km?) at a steady pace but not hard as the previous weeks. Then 10x 30/30 on the way back.
riding (home from training) 20:00 [1]
8 PM
Strength 15:00 [0]
Monday May 5, 2014 #
riding 30:00 [1]
(rest day)
ride to work, spent the evening gardening and then planning training for the next 2 months.
An easyish week this week, so I am a bit fresh for the road race on Saturday.
An easyish week this week, so I am a bit fresh for the road race on Saturday.
Sunday May 4, 2014 #
Event: 40. Galgener OL
Running 40:00 [1]
Galgener OL (our clubs annual event). putting out si units, controlling, collecting controls and various running about to keep warm! It all went well, I was relieved after a nervous wait for the first finishers to get positive feedback about the courses and no wrong controls. And great to be part of such a nice club :) I think we had almost 700 runners!
Not much a 'training' today but it was tiring all the same.. I fell asleep on the couch at 8pm after a hot bath!
Not much a 'training' today but it was tiring all the same.. I fell asleep on the couch at 8pm after a hot bath!
Saturday May 3, 2014 #
Event: 10Mila
1 PM
Running 57:00
ahr:139 max:155 shoes: Innov8 Oroc
Run from Galgenen home, over Johannisburg. Legs felt better than yesterday.
5 PM
Running 30:00 [1]
Setting controls out in the forest for tomorrows event. The forest is the wettest I have seen it after a rainy week, and the bigger creeks really flowing.. Hope it all goes well!
Friday May 2, 2014 #
6 PM
Running 58:00
ahr:130 max:150 shoes: Innov8 Oroc
Run up to Luegeten and then exploring in Löliwald forest. In some places the forest is full of blackberries, but heaps of cool singel tracks. Mod/ez pace HR wise, but legs feeling a bit tired.
Highlight was catching a squirrel in the act of digging for its buried nuts- it scampered up the tree, made some angry noises and dropped a chestnut on me! There were heaps of little holes where he had been digging under the tree.
Highlight was catching a squirrel in the act of digging for its buried nuts- it scampered up the tree, made some angry noises and dropped a chestnut on me! There were heaps of little holes where he had been digging under the tree.
Thursday May 1, 2014 #
7 AM
riding (commute) 25:00 [1]
7 PM
Running intervals 1:04:00
ahr:148 max:175 shoes: Saucony Cortana
TSV track Intervals. 20mins run to the track with run throughs at the end, 20mins run back.
The session was short but pretty tough with much shorter recovery than last week. 2x (4x 400 with 1min jogging recovery) with 5min jogging between sets. My aim was to run hard but steady pacing (often tend to start too hard and didn't want to crash early!). Going by last week I imagined lap times between 1:20-1:25.
Monika was running a meter or so ahead of me so I was pushing hard to keep up, especially on the last few when i was tiring. Nice session, really enjoying this group training :)
Lap times:
1:21, 1:24, 1:23, 1:23
1:21, 1:23, 1:24, 1:23
The session was short but pretty tough with much shorter recovery than last week. 2x (4x 400 with 1min jogging recovery) with 5min jogging between sets. My aim was to run hard but steady pacing (often tend to start too hard and didn't want to crash early!). Going by last week I imagined lap times between 1:20-1:25.
Monika was running a meter or so ahead of me so I was pushing hard to keep up, especially on the last few when i was tiring. Nice session, really enjoying this group training :)
Lap times:
1:21, 1:24, 1:23, 1:23
1:21, 1:23, 1:24, 1:23
8 PM
riding (commute) 20:00 [1]
the sky was darkening over the hills with fat rain clouds during the training, but I managed to get home just before it started pissing down. phew!