Training Log Archive: TorinoIn the 31 days ending Jan 31, 2008:
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Thursday Jan 31, 2008 #
Yoga 1:10:00 [2]
Teach good yoga class; lots of power moves and good flow even though I felt tired, somehow, it went very well.
Nordic Walking 1:00:00 [2] 6.0 km (10:00 / km)
Later afternoon NW class; go by Lombach, shooting range and end at somebody's house for their birthday toast.
Another "strange" day like Tuesday, very exhausted and trouble being patient with the participants, but somehow I manage.
Another "strange" day like Tuesday, very exhausted and trouble being patient with the participants, but somehow I manage.
Wednesday Jan 30, 2008 #
Strength 30:00 [1]
Teach the evening strength class. Had to do lots more teaching and talking than being able to do the exercises myself;
luckilly feel much better today than yesterday, so, maybe, I don't get the flu :-).
luckilly feel much better today than yesterday, so, maybe, I don't get the flu :-).
Tuesday Jan 29, 2008 #
Running 56:21 [3] 11.0 km (5:07 / km)
Run at lunch again with S.Zimann; fast down to Lake of Thun together and slower back alone.
19.04 first bridge; 8.39 all down for 27.43 total and 28.37 back
I must have injured my knees anyhow 10 days ago; my left knee hurts quite a bit, it feels like a pull in the capsule and is slightly swollen; on both legs the tibial head and its muscle attachment is pulled as well and hurts.
Today seems a strange day and I hurt in many places (maybe the weather changes??), but it should pass.
Had another 2 classes today and tonight the NW class.
19.04 first bridge; 8.39 all down for 27.43 total and 28.37 back
I must have injured my knees anyhow 10 days ago; my left knee hurts quite a bit, it feels like a pull in the capsule and is slightly swollen; on both legs the tibial head and its muscle attachment is pulled as well and hurts.
Today seems a strange day and I hurt in many places (maybe the weather changes??), but it should pass.
Had another 2 classes today and tonight the NW class.
Nordic Walking 1:20:00 [2] 8.0 km (10:00 / km) +80m 9:31 / km
Evening Nordic Walking with a big group. Go through small Rugen woods to ruins Unspunnen, cllimb up, chase away all the ghosts, keep going towards Wilderswil and back Matten and up again into the small Rugen. Lots of fun and beautiful starry sky.
Monday Jan 28, 2008 #
Teaching classes 30:00 [1]
Teach my two Monday classes, and we are doing circuits, so I get to talk a lot and do few exercises myself
Sunday Jan 27, 2008 #
Running 1:04:35 [3] 12.0 km (5:23 / km) +60m 5:15 / km
Late pm run loop to Muribad parking and back along the Aare; first feel very clumsy, but eventually, muscles kept getting stronger. 28.39 to zigzag, 5.04 to parking and 33.43 total parking turnaroound; 4.17back zigzag and 26.34 or total 30.51 back.
My left knee hurt more and more from the impact of skiing yesterday :-(.
Running by the animal park right at dusk, there was quite some activity: 5 small ibex (barely a year old and so so cute) were fighting about a high seat on a tree trunk which held only one or the most maybe two of them. But they were crowding 3, one always stepping on another one's back. They were "play-fighting" with their tiny horns and shoving each other off. I couldn't help laughing. Did not see "my" two lynx tonight, but the flamingoes were making a racket together with tons of crows and starlings. Fun time!
My left knee hurt more and more from the impact of skiing yesterday :-(.
Running by the animal park right at dusk, there was quite some activity: 5 small ibex (barely a year old and so so cute) were fighting about a high seat on a tree trunk which held only one or the most maybe two of them. But they were crowding 3, one always stepping on another one's back. They were "play-fighting" with their tiny horns and shoving each other off. I couldn't help laughing. Did not see "my" two lynx tonight, but the flamingoes were making a racket together with tons of crows and starlings. Fun time!
Saturday Jan 26, 2008 #
Downhill skiing 1:00:00 [2]
Ski all day on the Schilthorn! Beautiful day. I felt my left knee now, it is a little swollen and complained when I skied down the hard-packed slopes, so... I injured myself a bit from last Sunday's fall after all. Took it easier in the afternoon and only chose to carve on a gentler slope with good powder.
Friday Jan 25, 2008 #
Running 53:12 [3] 9.0 km (5:55 / km) +250m 5:11 / km
Do loop to Ruedi's hut again, felt like being fast and goes easy, but in reality, I'm a minute slower than a week ago :-(. up 34.03 and down 19.09. Beautiful warm day and very sunny.
Thursday Jan 24, 2008 #
Yoga 1:00:00 [2]
Teaching yoga class with good flow and some power moves. Feels so good on my tight muscles. It seems that I do have some slight pulls from the fall on Sunday: my neck muscles are tight and sore, and on both lower legs the area around the fibula hurts. The stretching relieves some of those pains :-)
Running 47:41 [3] 9.0 km (5:18 / km)
My first run since Saturday! Still felt a little lethargic. Run from hotel along the Aare, over wooden bridge, hospital and home: empty my mail box and run on over fields to shooting range and to Lombach. Same way home as on regular loop.
Nordic Walking 1:10:00 [2] 7.0 km (10:00 / km) +150m 9:02 / km
Have good and strong NW group today! Walk over small Rugen, down Wagnerengully and up to Heimwehfluh, on little trail on up on Abendberg, then straight line back. Feel my legs from snowshoeing yesterday (lifting my legs in the deep new snow for an hour), and my body from the conditioning class last night.
Wednesday Jan 23, 2008 #
Snowshoe Touring 2:00:00 [2] 10.0 km (12:00 / km) +200m 10:55 / km
Take a group on a snowshoe tour up on Bussalp. Beautiful day after it snowed yesterday, avalanche danger is substantial, so stay low, but make a loop in the deep snow on Bussalp, then take the groomed (and safe) trail over to Bort, Grindelwald, all up around 1600m-2000m. Great scenery and nice and warm!
Strength 50:00 [2]
Teach Wednesday evening conditioning class; do all the exercises as well and get a good flow of strength moves; a lot of core conditioning and some for the sides of the body and legs.
Tuesday Jan 22, 2008 #
Nordic Walking 1:10:00 [2] 7.0 km (10:00 / km)
No motivation on this grey day to go run at lunch :-(.
Taught my senior classes.
Evening Nordic Walking class and because of the dismal and cold weather only 3 men show up!!! We had a very good and fast walk along Aare to Lake of Brienz and back.
Taught my senior classes.
Evening Nordic Walking class and because of the dismal and cold weather only 3 men show up!!! We had a very good and fast walk along Aare to Lake of Brienz and back.
Monday Jan 21, 2008 #
Teaching classes 1:00:00 [1]
Teach 2 core classes and try new exercised I've seen in Shape magazine. It's amazing how they really can come up with new moves. Fun classes.
No motivation to go running, even though it was the first time this year, I could quit work around 6 pm and just go home.
No motivation to go running, even though it was the first time this year, I could quit work around 6 pm and just go home.
Sunday Jan 20, 2008 #
Downhill skiing 1:30:00 [2]
Skiing all day in Adelboden. Great day with deep blue sky and very warm temps, almost 40 degrees on 2000 m!! Had a huge fall (like I cannot ever remember falling ever!!). On a steep slope fell (don't remember how), summersaulted backwards twice, lost one ski and kept sliding and twirling about 100 m trying desperately to keep relaxed for not twisting a knee or hurting my shoulder again. Whew! At the bottom, lay sprawled for a moment, realising that nothing was hurt, but shaking badly, snow everywhere, even my left ear was full of snow :-)).
Saturday Jan 19, 2008 #
Running 55:09 [3] 11.0 km (5:01 / km)
Run the upper trails through Dählhölzli and Elfenau, down zigzag trail and turnaround back along Aare. First felt fast, but then, could not keep up with pace second half.
27.45 up, 27.23 back flat part.
27.45 up, 27.23 back flat part.
Downhill skiing 10:00 [1]
Had a fondue up on Chuenisbärgli and skied down at 10 pm under starry skies and almost fullmoon. So great. Took a little road in places and down the world cup slalom slope in other places.
Friday Jan 18, 2008 #
Running 52:16 [3] 9.0 km (5:48 / km) +250m 5:06 / km
Run up to Ruedi's Hüttli (again, no time to go all the way to Bleiki!); 34.38 up and 17.38 down, time has improved :-)).
At the beginning felt lethargic, but then better and better.
At the beginning felt lethargic, but then better and better.
Thursday Jan 17, 2008 #
Yoga 1:00:00 [1]
Teach yoga class in am and sweat is running down! Pretty hard today with a good flow though; at lunch teach a private session mostly for back and abd. strength with some calming aspects.
Nordic Walking 1:00:00 [2] 6.0 km (10:00 / km) +120m 9:05 / km
A quick NW-session with my group; go up trails on Harder, then down to pigeon-trail and Goldswil. Back along the Aare. We have our annual NW dinner in the Bellini afterwards :-).
Wednesday Jan 16, 2008 #
Strength 45:00 [1]
Winter conditioning class; teach upper body strength class with bands on the ball with lots of core and balancing parts.
Tuesday Jan 15, 2008 #
Running 56:30 [3] 12.0 km (4:43 / km) +50m 4:37 / km
Run at Lunch with Zimmermann jun.; stay together until Lake of Thun along the Lombach, whew, this is quite fast for me; run back by myself and take it easier. 19.32 to first bridge; 9.06 down for 28.38 one way and 27.52 back; all in all the time is ok, some day, I want to make it under 55 min.
Nordic Walking 1:10:00 [2] 7.0 km (10:00 / km)
Evening NW; a lot of people show up, so I divide them in two groups, and I have to work hard with moving back and forth between them so that everyone got his appropriate workout (including me!). To Lombach, then through neighborhoods of Unterseen.
Monday Jan 14, 2008 #
Teaching classes 1:00:00 [1]
Teach my 2 Monday core classes; work with bands for upper body strenghth. Quite some fun :-)
Sunday Jan 13, 2008 #
Orienteering 42:57 [4] 4.6 km (9:20 / km) +75m 8:38 / km
City-O, my favorite; We also had to turn backwards coming out of the startchute going to #1; I stopped shortly, checked, rechecked, but it had to be that I had to run back to where I had been warming up. Other than that, it was a good and interesting course with lots of long legs through the neighborhoods and the old part of Opfikon. One had to be careful to choose the right way getting through the different high-rise buildings with high walls separating underground garages from stairways and passageways. Very interesting in spots and easy to misinterpret.
Was 4th in my class which means I beat some of the very fast ladies and we beat the best 50-year olds!!
Even though I felt kind of dragging in spots and not in springy shape yet, I have to be satisfied with where I am at.
Was 4th in my class which means I beat some of the very fast ladies and we beat the best 50-year olds!!
Even though I felt kind of dragging in spots and not in springy shape yet, I have to be satisfied with where I am at.
Saturday Jan 12, 2008 #
Running 36:34 [3] 7.0 km (5:13 / km)
Sandra talked me into a quick jog late afternoon and we chatted all the time, that is, she talked the most while I gasped for air ;-). But it actually felt pretty good, and I am glad we went.
Friday Jan 11, 2008 #
Running 54:58 [3] 11.0 km (5:00 / km) +350m 4:19 / km
Run up to Ruedi's Hüttli again; can't seem to find the time to go all the way to Bleiki, just too much to do at work.
I still feel slow but not as dragging as earlier in the week.
35.27 up and 19.31 down and back.
I still feel slow but not as dragging as earlier in the week.
35.27 up and 19.31 down and back.
Thursday Jan 10, 2008 #
Yoga 1:10:00 [2]
Very good morning yoga class which kind of made me feel good and stretched again! Felt very concentrated and with power, good balance and flow; teach another private session at lunch.
Nordic Walking 1:10:00 [1] 7.0 km (10:00 / km)
Beautiful late afternoon nordic walk to Lombach and through the neighborhood of Unterseen back.
Wednesday Jan 9, 2008 #
Strength 45:00 [2]
Teach the Wednesday evening strength class
Tuesday Jan 8, 2008 #
Running 49:00 [3] 9.0 km (5:27 / km) +150m 5:02 / km
Do my regular Tuesday loop: Gnome- Sheep-Trail; can't get going and feel so slow. I seem to be exhausted since this weekend as if molasses is running through my system. I'm also slightly dizzy at times and just feel like sleeping which is hard to do at work ;-)
Nordic Walking 1:10:00 [2] 7.0 km (10:00 / km) +150m 9:02 / km
First time NW with Tuesday group. Tried to avoid icy spots and followed the Aare to Lake of Brienz, then speeply up through woods to the ruins of Goldswil; beautiful evening with tons of stars and great views over the whole area. The Tuesday group is always fast, and the workout is quite good.
Have left hand problems: a knot in my handball (very deep) hurts more and more. I have no idea from what, but it is very bothersome, either neural or tendinitis, but there is a definitive knot i feel very deep that hurts on touch.
Another overuse injury from NW and the poles??
Have left hand problems: a knot in my handball (very deep) hurts more and more. I have no idea from what, but it is very bothersome, either neural or tendinitis, but there is a definitive knot i feel very deep that hurts on touch.
Another overuse injury from NW and the poles??
Monday Jan 7, 2008 #
Teaching classes 1:00:00 [1]
Teach 2 45-min-classes and feel the effect today; lots of trunk stabilisation strength and some leg strength all on the big Fitball.
Sunday Jan 6, 2008 #
Running 1:25:36 [3] 15.0 km (5:42 / km)
After the rains stopped run up to the Auguet bridge, a longish run that I have done just a few times so far to compare the times and my progress. This time, though, the same time as when I started running again last July. For this route, I want to break the 1.20 this year.
33.27 up to Muribad Parking (turnaround for other loop); 43.25 to bridge; 1.01.55 to Gürbebridge.
33.27 up to Muribad Parking (turnaround for other loop); 43.25 to bridge; 1.01.55 to Gürbebridge.
Saturday Jan 5, 2008 #
Unspecified 1 [0]
Note: clean and tidy up my little aptmt in Unterseen, then drive to Bern; too tired to run :-(. Just don't feel like it even though I haven't run since Wednesday. It is also grey outside, it is raining and has finally warmed up a bit, the first time in over 3 weeks. A dismal day, even though I prefer a little warmer temps, but I still would opt for snowshowers and not rain! Oh well.
Friday Jan 4, 2008 #
Yoga 30:00 [1]
Teach private yoga lesson; feels good to stretch again, but intensity is low as it is hard to re-start again after 10 days. Do some backstabilisation moves and exercises and basically all with a nice flow. (60-min class)
Thursday Jan 3, 2008 #
Nordic Walking 1:05:00 [2] 7.0 km (9:17 / km)
Regular work day, quite stressful after the Holidays and all the festivities in the hotel. Teach one class.
Evening Nordic Walking with small grooup, but walk quite fast Goldswil and above the high train bridge.
Evening Nordic Walking with small grooup, but walk quite fast Goldswil and above the high train bridge.
Wednesday Jan 2, 2008 #
Running 1:04:30 [3] 12.0 km (5:23 / km)
Toasting the New Year with Urs's mom then running back from Bolligen to Bern. Feel relaxed and goes by easy. All flat and slightly downhill through neighborhoods, along fields and at the end through the Dählhölzli woods.
Tuesday Jan 1, 2008 #
Downhill skiing 2:00:00 [2]
Stayed in the Standhütte where we welcomed the New Year. It was a blizzard out at midnight with strong winds and snowfall. So, Sandra, Marc, Christoph, Urs and I huddled in the storm high up in the mountains and wished us a Good New Year, then we hurried back to the warmth of the hut.
Awoke in the morning to beautiful sunshine and fresh new snow! Skied for about 4 hours, mostly carving, but we all felt somewhat reduced from lack of sleep and alcohol.
Awoke in the morning to beautiful sunshine and fresh new snow! Skied for about 4 hours, mostly carving, but we all felt somewhat reduced from lack of sleep and alcohol.
Downhill skiing 2:00:00 [1]
Greeting the New Year high up under the endless starry sky with the Alps in front of your nose is definitely a highlight. We even had some fireworks and then looked down onto Adelboden where the fireworks were much bigger and lastet longer.
A cold night in the sleeping bag but waking up in this panorama and having breakfast in the hut was well worth it. Skied again about 4 hours before heading down with the backpacks, but was very tired and the skiing was less intense (and maybe a little more dangerous as my reaction time was compromised).
Driving back to Berne.
A cold night in the sleeping bag but waking up in this panorama and having breakfast in the hut was well worth it. Skied again about 4 hours before heading down with the backpacks, but was very tired and the skiing was less intense (and maybe a little more dangerous as my reaction time was compromised).
Driving back to Berne.