Training Log Archive: 007In the 7 days ending Sep 4, 2017:
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Monday Sep 4, 2017 #
random ball sports 30:00
slept:8.0
Annual football tournament at work! 12 minute games with 7 per side. In the end we won as many goals as we lost.
Really fun, until the umpire had a heart attack and then it was really awful for a while.. in the end he was extremely lucky and we witnessed a life being saved. There was 1st aid on hand fortunately and they got straight onto CPR, oxygen and defibrillator. He wouldn't have survived if they hadn't acted so fast, or probably if it had happened anywhere else. Good reminder to refresh our first aid knowledge...
Really fun, until the umpire had a heart attack and then it was really awful for a while.. in the end he was extremely lucky and we witnessed a life being saved. There was 1st aid on hand fortunately and they got straight onto CPR, oxygen and defibrillator. He wouldn't have survived if they hadn't acted so fast, or probably if it had happened anywhere else. Good reminder to refresh our first aid knowledge...
Sunday Sep 3, 2017 #
Event: 4. Nationaler Langdistanz
11 AM
Running 2:49 0.45 km (6:14 / km) +43m 4:13 / km
ahr:129 max:146 slept:8.0
V short warm up. Physically really didn't feel very good today, stomach a bit funny. Legs were very terrain tired by the end of the race. Need to do a couple of tough terrain trainings.
orienteering 1:17:19 9.81 km (7:53 / km) +414m 6:31 / km
ahr:155 max:168
4. nationaler, Jura long distance.
Not as focussed at the start today and stupidly ran off to 1 without a plan and lost 3mins in a tangle of jurassic moss and rock, and then also slightly missed 2. Proud that I pulled myself together though, consciously told myself that in such tricky terrain such a mistake isn't a tragedy as long as the rest is clean. And it pretty much was clean, not feeling great physically but mentally did some positive self talk to keep pushing and navigating well and not doubting route choices.
Surprised and happy to have my first win at a Swiss national race! Nice confidence boost having the national team away on training camp ;)
And I just love Jura orienteering.
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
Not as focussed at the start today and stupidly ran off to 1 without a plan and lost 3mins in a tangle of jurassic moss and rock, and then also slightly missed 2. Proud that I pulled myself together though, consciously told myself that in such tricky terrain such a mistake isn't a tragedy as long as the rest is clean. And it pretty much was clean, not feeling great physically but mentally did some positive self talk to keep pushing and navigating well and not doubting route choices.
Surprised and happy to have my first win at a Swiss national race! Nice confidence boost having the national team away on training camp ;)
And I just love Jura orienteering.
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
C • 1.DE 14
8 PM
stretch/yoga 20:00 [0]
Strength 12:00 [1]
Saturday Sep 2, 2017 #
Event: 3. Nationaler Mitteldistanz
3 PM
Running 10:10 1.7 km (5:59 / km) +13m 5:46 / km
ahr:135 max:155
warm up
orienteering 37:12 4.91 km (7:35 / km) +163m 6:30 / km
ahr:162 max:173 slept:8.0
3. Swiss National in beautiful Jura forest!
For the most part I had a really good run- in the first 25 mins almost perfect orienteering in technical terrain and also attacking. Then at 11 I slightly missed my knoll and ran panicked away in a silly direction thinking I saw another knoll. I relocated fast and only lost a minute but from then on I felt rushed and although mostly held it together I lost a further 30sec from poor exit direction out of 15.
I was kind of pissed at the finish because of the rushed and slightly out of control running towards the end, but actually really happy with this run. Nice to have fastest split on more than half the controls!
I won flowers and honey for my second place :)
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
For the most part I had a really good run- in the first 25 mins almost perfect orienteering in technical terrain and also attacking. Then at 11 I slightly missed my knoll and ran panicked away in a silly direction thinking I saw another knoll. I relocated fast and only lost a minute but from then on I felt rushed and although mostly held it together I lost a further 30sec from poor exit direction out of 15.
I was kind of pissed at the finish because of the rushed and slightly out of control running towards the end, but actually really happy with this run. Nice to have fastest split on more than half the controls!
I won flowers and honey for my second place :)
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
Running 9:58 1.15 km (8:38 / km) +15m 8:06 / km
ahr:124 max:138
warm down
Friday Sep 1, 2017 #
Note
slept:6.5 (rest day)
Thursday Aug 31, 2017 #
Note
slept:7.5 (rest day)
Planned rest days are more enjoyable than unplanned :)
Wednesday Aug 30, 2017 #
5 PM
Running 1:35:00 10.0 km (9:30 / km) +680m 7:05 / km
slept:7.0 shoes: Adidas boost blue
After work run from my place up Etzel with two work friends Saskia and Ian. Took the most direct route up - the last 800m has 300m climb - and then back down via Meinrad pass and to the lake for a swim. So awesome to be at the top of Etzel for the first time in a while, and doubly nice to have friends to do it with!
Legs need to take it easier for the next two days, feeling really tired and stiff this week. Maybe the cool change will make me feel better though..
Legs need to take it easier for the next two days, feeling really tired and stiff this week. Maybe the cool change will make me feel better though..
Tuesday Aug 29, 2017 #
9 AM
Running 1:02:36 9.68 km (6:28 / km) +276m 5:40 / km
ahr:141 max:166 slept:7.0 shoes: Adidas boost blue
Pyramid of hill ints from work up to the top of Uetliberg. 1-2-3-4-4-3-2-1 with 1min jog rec. Felt ok, but really need to start doing some short intervals to get some speed and power in the legs..
Running up here feels like nothing compared to a few months ago!
Running up here feels like nothing compared to a few months ago!
stretch/yoga 5:00 [0]
legs feeling really stiff lately