Training Log Archive: 007

Event: Schweizer Meisterschaft im Sprint-OL
 

good sprint warm up. Quads still feeling sore though.

Swiss Sprint champs.
Quite tricky with lots of short legs. I was a bit indecisive and much of the time not far enough ahead with my map reading. Also a few wrong route choices, which seemed obvious once I looked at the map later..
Not so happy with my sprinting but I know I could do much more specific map prep, practicing seeing route choices etc which I haven't done. But somehow at the moment I don't really care enough. Much more motivated to run in the forest!!
14th, not great but best result at a swiss champs yet.

Map: http://www.swiss-orienteering.ch/binperl/reitti.cg...

Results
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...

C • sprint 2

Run from Pfäffikon to Galgenen over the hills. Legs still sore (esp quads) so I didn't take it too hard and not as long as planned. Still a lovely run and felt like my running style was much better today, fast cadence and lighter on my toes (probably because of the sore legs!).

Legs pretty tight and sore, not up for much other than a nice evening walk and then some stretching/massage

TSV group intervals.
20mins warm up to the aths track in Lachen, with run throughs.
The intervals were short but fast with long jogging recovery. Legs were feeling rather sore and tight from yesterday but I was really pleased that there was no knee or ITB pain. I pushed really hard and felt like I kept strong running form, legs were at the limit though and almost cramped right at the end. Running alongside or just behind Monika which made it more fun for both of us.
800m - 2:47 - hr171/180 - 4min rec
600m - 2:01 - hr166/179 - 3min rec
400m - 1:19 - hr162/177 - 6min rec
300m - 0:57 - hr157/172 - 3min rec
300m - 0:57 - hr156/174 - 3min rec
200m - 0:36 - hr152/170 - 2min rec
200m - 0:35 - hr151/169
20mins warm down, felt tired but good. Legs a bit stiff and sore but no ITB pain. Not running tomorrow, thats for sure (I hope I can still walk!).

I have decided to prioritise going to the TSV group training on tuesday and thursdays, instead or O training on thursdays. Lots of the O training is sprint or in forest which doesn't inspire me.. I think I will benefit more from the hard running training and I can save the extra train trip money for more exotic O training ;)

stretching and ITB rolling. still on holiday today so heaps of time :)

run up to Etzel Forest then running about taping control sites (out for almost 4hours total)
Left ITB stiff/sore again so more walking on the way down, uphill not such a problem. Thats the problem with not running for a week.. everything gets a bit out of whack. More training = less injuries?

Spring is heaenly at the moment, new flowers everywhere and the most beautiful shades of fresh green!
Legs achey in the evening.

more (and more agressive) ITB rolling

knee and hip stabilisation

Returned from post European champs travel through PortugaL, Spain and France with Tobias, all by train!
Had quite a bad cold since the end of European Champs so no training.
Also two days ago I felt the sharp pain in my right knee after an awkward step, and it would reoccur occasionally simply walking or on steps or bending under weight. Bit worried about it, and am doing excercises to activate and strenghten the muscles which support the knee, and increase stability/posture from the hips. Seem to have helped.
Interestingly I didn't feel it running today, the same as it stopped when I started the races in Spain... I guess the knee needs all the surrounding muscles to be activated, and the problem is when some muscles are lazy in every day movements and the knee is pulled out of whack and something grates..

TSV running group. Run to Nuolen Airport via Peterswinkel, then did a flat Tempo loop. Were supposed to two laps of 4.3km but I wasn't feeling great and HR seemed high for the effort so did a shorter second loop. Not fully recovered from the past weeks perhaps. Ran with Monica who is usually a much faster runner than me but is returning from injury, so it was nice to Also I agreed to run a 16km road race in Bern on 10May... that instills some fear into me which motivates me do everything right in training ;)
Right knee was fine running, I tried to remain conscious of keeping pelvis stable, pushing forward and landing well. Left ITB tightened up at the end.