Training Log Archive: 007

Event: Innerschwyzer OL
 

5mins warm up. L ankle ha sbeen feeling a bit stiff so did some balancing and hopping.
18mins warm down, jog back downhill from the finish to the event centre

Innerschwyzer OL at Gibel, a very tricky, rough limestone area, mostly thick, definately not even 10m/k forest! I loved it though, apart from the scary 1m deep foot sized crevasses hiding in the moss...
I figured it would be a good training race for WOC so I tried to take my pre-race prep seriously and put pressure on myself to run as well as possible. Main goals were to plan each leg well and to be really confident approaching the controls.
Was mostly running intensely and in control, hitting the controls cleanly except:
4- weak compass downhill through green losing a minute
11- slightly missing the control, not slowing down from attk point (20secs)
12- long downhill through green, got a bit scared and drifted over to track, though straight was faster
13- searched 1.5mins around in some unmapped cliffs above my control.
Controls on cliffs are ALWAYS my undoing!! Must be really aware of where it should be in relation to the contours and try to approach from below..
Then to the last control charged off in the wrong direction.. grr

Overall happy with having a run which felt like a race, and to have some good points to improve on before WOC.
Not much competition to compare against, but I think my km rate compared well to other categories. Always have to remember to stay positive in tough terrain and remember that it is at least as tough for the others.
Would like to put my map later..

Pfäffikon - Galgenen over the foot hills.
Long intervals 5-5-5-6-7-3-2-1-1mins with 3-5mins recovery moderate running pace. Legs felt a bit sluggish, not sure if from the heat or running lastnight.
With map.

with map. some drills

felt reallllly sleepy in the evening when I got home from work, with a bonus headache. Decided on a rest, remember feeling like this for a day or 2 after the last infusion.

Morning hill intervals. Felt a bit sluggish at first, straight out of bed and it was very warm overnight, but felt good by the end. Also no problems from the knee.
6x 60sec medium hill with 30sec rec
4x 60sec v.steep hill/stairs 60sec rec
finished with 5mins tempo in the forest

Iron infusion in the arvo. Taking it easy in the evening as it makes me feel really tired.
In the future I will take the iron supplements again because the levels dropped so fast after the last infusion that it is definately not sustainable for me.. Will be nice not to feel handicapped by low iron at WOC.

bit disappointed at my lack of training today...
things got hectic at work so couldn't leave early as planned and in the evening had meeting, about course setting again for next years club event, it's a much bigger area quite alpine.
In other news I got offered a place in the masters course I wanted in Zurich!

C • Congratulations 7

Long run from Galgenen to Gueteregg and Stöcklichrütz, uphill pretty much all the way (almost 1000m climbing?). Felt really good most of the way and ran at a hardish tempo. Only struggled a bit in the last 25mins on a few steep pinches where my legs felt dead and I was feeling the heat (over 30 today!). Knee was totally fine the whole time :) I needed a long run like this to give me the confidence for WOC long.
Running through the fields of summer flowers with views over the alps is always amazing and makes a long run fly by.
Met Tobias and Friends at Gueteregg afterwards for lunch, then joined their little red tractor fleet for a ride back home :)