Training Log Archive: TorinoIn the 31 days ending Jul 31, 2008:
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Thursday Jul 31, 2008 #
Yoga 1:00:00 [1]
My last yoga (and fitness) class before vacation :-)! Went well and a fluid workout with lots of good stretching.
Nordic Walking 1:10:00 [2] 6.5 km (10:46 / km) +170m 9:31 / km
Last Nordic Walking class, and I am amazed that some people show up because it is the evening before the National Holiday! Fast group and we go up gnometrail to road up Harder, then over Goldswil. Beautiful evening.
Wednesday Jul 30, 2008 #
Unspecified 1 [0]
Frantic work day with getting ready for my vacation: finishing translating webpage, organising watering all plants and my "regular" sport programms. Evening went to the play on the lake "West Side Story", but had to stop 20 min before the end because of a nasty thunderstorm and downpour.
Tuesday Jul 29, 2008 #
Running 39:18 [3] 9.0 km (4:22 / km) +120m 4:06 / km
Run at lunch the Lombach Loop in hot, humid weather. First, somewhat stiff (I hadn't run since Friday), but then better, and I was pleased with the time. After being so slow and handicapped with my hurting right hip (from the accident) and the pulled hamstring, it took some time to be able to run somewhat freely again. I am glad!
20.36 to 2nd bridge and 18.42 back
20.36 to 2nd bridge and 18.42 back
Nordic Walking 1:20:00 [2] 6.3 km (12:42 / km) +230m 10:44 / km
Nordic Walking with the Tuesday group. We are not too many, and no slow person, so I can lead most of the way and get some kind of workout. Go up to the ruins of Goldswil, very nice views and back.
Monday Jul 28, 2008 #
Teaching classes 1:00:00 [2]
Teach two Fitball Core classes with weights for arms and upper body. (gave myself sore ab and arm murscles again ;-).
Evening Senior NW again to Lombach, but not a training for me.
Evening Senior NW again to Lombach, but not a training for me.
Sunday Jul 27, 2008 #
Nordic Walking 1:30:00 [1] 6.0 km (15:00 / km)
Walking back with the group. I stayed again with the slower people and few were scared of the exposure and the steep slopes, so it went very slow. At one alp, I told the group that we have to quit and head down to the valley and hitchhike back because we would not make it. They were all very glad! And the faster group could proceed at their pace all the way out to Meiringen. So, everyone was happy.
We saw some absolutely beautiful wildflowers. It was high season.
We saw some absolutely beautiful wildflowers. It was high season.
Saturday Jul 26, 2008 #
Nordic Walking 2:00:00 [2] 12.0 km (10:00 / km) +550m 8:08 / km
We had our Nordic Walking weekend in the mountains. After some beautiful days on sunshine, rain woke me up on Saturday morning. Rats! But it turned out ok, no sunshine though, low clouds, but rain only towards the end. We were 13 people walking. Usually, after initially leading the group on the right trails, I was then walking with the slower people at the rear.
Breakfast buffet on Planplatten (very good!) then Nordic Walking along the spine of the mountains over to Tannalpsee and Engstlenalp.
A group went directly to Engstlenalp, I took another group further up and to Jochpass. We walked pretty fast now. It was very beautiful. Taking a gondola down and back to Engstlenalp. But before, we had to visit that "energy" rock and "feel" its special strength!
Breakfast buffet on Planplatten (very good!) then Nordic Walking along the spine of the mountains over to Tannalpsee and Engstlenalp.
A group went directly to Engstlenalp, I took another group further up and to Jochpass. We walked pretty fast now. It was very beautiful. Taking a gondola down and back to Engstlenalp. But before, we had to visit that "energy" rock and "feel" its special strength!
Friday Jul 25, 2008 #
Running 1:07:24 [3] 11.0 km (6:08 / km) +350m 5:17 / km
Run to Bleiki on a beautiful day (but I had to work); feel quite good going up but still hesitant coming down on those little trails. It hurts less, but still noticeable.
43.32 up and 23.52 down (slow)
43.32 up and 23.52 down (slow)
Wednesday Jul 23, 2008 #
Running 38:36 [3] 8.0 km (4:50 / km) +80m 4:36 / km
Ran in Berne (w/o Urs who is travelling back from London) but doing the same loop along the Aare to Elfenau, Dählhölzli woods and animal park back. Very nice day, but still kind of coolish.
I seem to be able to run better and better with somewhat longer stride! But my legs were very heavy today.
I seem to be able to run better and better with somewhat longer stride! But my legs were very heavy today.
Tuesday Jul 22, 2008 #
Running 43:27 [3] 9.0 km (4:50 / km) +180m 4:23 / km
Run the Gnome-Sheeptrail Loop at lunch; cool weather but the sun will be coming more and more. Feel ok and leg/hip are behaving, still hurting and I can't stride or run downhill easily.
Nordic Walking 30:00 [2] 4.0 km (7:30 / km)
Nordic Walking with my Tuesday group. First, took the bike and half way through I traded with a participant who's injured and only should do about 40 min. So I walked back then. Quite fast group to Lombach and Lehn, all flat. Nice weather with cold breeze, barely 65 degrees
Monday Jul 21, 2008 #
Strength 1:00:00 [1]
Regular Monday with teaching two core classes today with bands and upper body strength. Feels great!
In the evenig my senior and diabetes NW with a growing group. Kind of slow so I won't put it down for training. Make a loop on the Harder from the animal park, very pretty and some elevation.
In the evenig my senior and diabetes NW with a growing group. Kind of slow so I won't put it down for training. Make a loop on the Harder from the animal park, very pretty and some elevation.
Sunday Jul 20, 2008 #
Running 1:04:00 [3] 11.0 km (5:49 / km)
Ran up to the Muribad. For the first time in about 3 weeks, I can kind of run normally again. My back has readjusted back, the hip feels normal, just the pull in my right hamstring is still hurting, but seems better. Whew, I am glad.
Forgot to stop the time.
Some sunshine, then thunder, several rainshowers, one downpour, and sunshine at the end! I was totally soaked but luckily it was warm. Schisswätter!
Forgot to stop the time.
Some sunshine, then thunder, several rainshowers, one downpour, and sunshine at the end! I was totally soaked but luckily it was warm. Schisswätter!
Friday Jul 18, 2008 #
Running 44:15 [3] 9.0 km (4:55 / km) +230m 4:22 / km
Run the Gnome-Sheeptrail loop at lunch. I am just not motivated but go anyway to check on my hip. it still does hurt but maybe a tad less.
Thursday Jul 17, 2008 #
Yoga 1:00:00 [1]
Teach 2 yoga classes, the morning one more intense with power moves. Try to emphasis stretching my legs and hips. But I would need to do a lot more....
Nordic Walking 1:10:00 [2] 7.1 km (9:52 / km) +130m 9:02 / km
Had to go Nordic Walking with only 2 people! It had rained and I got one after the other who cancelled. So I hoped that I could go home because I felt drained. But no, 2 people showed up, so we walked in the rain. It was pretty fast.
Wednesday Jul 16, 2008 #
Running 40:22 [3] 8.0 km (5:03 / km) +70m 4:50 / km
Run evening in Bern again together with Urs. My right hip hurt much at the beginning,darn accident which now creeps up with pains :-(( . It loosens up after a while, and I just can't reach out with my right leg (not that I usually would have a long stride anyway!) nor run downhill comfortably.
Saw the family lynx again with the female sunbathing in the last rays! One little one around her quite active, the other one (like last week) in a fork of a trunk fast asleep. So nice to run through the animal park in the evening :-)).
Saw the family lynx again with the female sunbathing in the last rays! One little one around her quite active, the other one (like last week) in a fork of a trunk fast asleep. So nice to run through the animal park in the evening :-)).
Tuesday Jul 15, 2008 #
Running 40:38 [3] 9.0 km (4:31 / km) +160m 4:09 / km
First run since Friday, so I decided to take it easy and to check on my right hip and hamstring. The beginning went ok, but I felt the hip a lot when coming back and when it goes slightly downhill. Hmm, just can't do it yet. But overall, it is better, and I am pleased with the time.
21.23 to 2nd bridge and 19.15 back.
21.23 to 2nd bridge and 19.15 back.
Monday Jul 14, 2008 #
Teaching classes 1:00:00 [1]
Teach 2 core classes on the ball and on the floor. Always feels good when those muscles burn!
Also some NW with seniors in the evening, but I barely broke a sweat so I am not going to put it down as training. The weather finally cleared a little in the evening. The lake is full to the rim again and so is the Aare. Amazing, the power of water. Everybody is always looking out for any flooding as the water height is close to it.
Also some NW with seniors in the evening, but I barely broke a sweat so I am not going to put it down as training. The weather finally cleared a little in the evening. The lake is full to the rim again and so is the Aare. Amazing, the power of water. Everybody is always looking out for any flooding as the water height is close to it.
Sunday Jul 13, 2008 #
Note
No training, no running, no sport, no nothing as it pours cats and dogs all day. I have been working indoors catching up on some stuff, and the weekend just slipped away. Very grey days.
It might be good to rest my hip and hamstring as well?
It might be good to rest my hip and hamstring as well?
Friday Jul 11, 2008 #
Running 1:08:30 [3] 9.0 km (7:37 / km) +450m 6:05 / km
Run at lunch to Bleiki; feel ok going up, but really hurt on the way down. My right hip must have been injured more than I thought. Coming down with short, careful steps.
42.56 up and 25.33 down.
42.56 up and 25.33 down.
Thursday Jul 10, 2008 #
Yoga 1:00:00 [2]
Teach good, dynamic yoga class with some power moves for the upper body! The stretching also feels very good on my legs.
Nordic Walking 1:00:00 [2] 6.5 km (9:14 / km) +120m 8:27 / km
As a birthday wish, we decided to take the car to Sundlauenen to start walking from there on the pilger trail. A very good idea with the change of scenery!
Walking high above the Lake of Thun over the sheer cliffs.
Walking high above the Lake of Thun over the sheer cliffs.
Wednesday Jul 9, 2008 #
Running 40:00 [2] 7.0 km (5:43 / km) +50m 5:31 / km
Ran in the evening in Bern with Urs. Up along the Aare, then up to Elfenau and back through the Dählhölzli woods to the animal park. Stopped my watch to look for "my" animals. Saw the two lynx cubs (or are they kittens?), the young chamois (so cute), a beaver, some raccons and the hogs!
I still have problems with my right leg and butt, maybe there is something injured? It feels like a deep bruise that inhibits the hip muscles to move properly. The left side pain has gone away, so maybe will this one??
I still have problems with my right leg and butt, maybe there is something injured? It feels like a deep bruise that inhibits the hip muscles to move properly. The left side pain has gone away, so maybe will this one??
Tuesday Jul 8, 2008 #
Running 43:44 [3] 9.0 km (4:52 / km) +180m 4:25 / km
Do the Gnome-Sheep-Trail at lunch. Can run a little faster than last week, and everything seems to clear up and heal well.
No rain today, but actually some sunshine and warmer temps.
No rain today, but actually some sunshine and warmer temps.
Monday Jul 7, 2008 #
Teaching classes 50:00 [1]
Teaching my regular Monday classes with lots of core exercises, 2x12 reps, and upper back with free weights.
Nordic Walking 30:00 [1] 45.0 km (40 / km) +120m 39 / km
Teach the senior and diabetic NW: go up to the animal park and along the dirt road. Each person can go their own pace until a certain time and then turn around. This way, everybody should be back down together.
This new class is actually picking up in numbers, but we have it now at 7 pm as well, so another evening is shot for me :-(.
This new class is actually picking up in numbers, but we have it now at 7 pm as well, so another evening is shot for me :-(.
Sunday Jul 6, 2008 #
Running 1:03:42 [3] 11.0 km (5:47 / km)
Ran to Muribad in the afternoon, I had it all: sunshine and rain.
28.13 to Zigzag, 4.36 to Muribad for total of 32.50 and 30.52 back.
Note: I was checking on my "frame" and possible injuries from the accident last Wednesday.
Butt and back of my legs had a dull pain which I had not felt up to now. I had always been wondering how I got out of the clips and how much my backside would have suffered from the jolt. Well, it had suffered somewhat but not badly :-)).
Today, my bruises had diminished on both knees as well as the swelling. Left elbow is still healing and hurting. Motion left forearm is diminished but less painful when I adjust the arm position while typing on the computer. My right neck (whiplash) seems to get better too, and I could lift my head out of the pillow this morning without help. Overall, things are better.
28.13 to Zigzag, 4.36 to Muribad for total of 32.50 and 30.52 back.
Note: I was checking on my "frame" and possible injuries from the accident last Wednesday.
Butt and back of my legs had a dull pain which I had not felt up to now. I had always been wondering how I got out of the clips and how much my backside would have suffered from the jolt. Well, it had suffered somewhat but not badly :-)).
Today, my bruises had diminished on both knees as well as the swelling. Left elbow is still healing and hurting. Motion left forearm is diminished but less painful when I adjust the arm position while typing on the computer. My right neck (whiplash) seems to get better too, and I could lift my head out of the pillow this morning without help. Overall, things are better.
Friday Jul 4, 2008 #
Running 1:17:35 [3] 6.5 km (11:56 / km) +800m 7:23 / km
I had been asked to check out the signs on the new Harder Top Walk, so I decided to risk it today with my legs. It went fine, just my knees remain a little swollen and afterwards a little sore.
36.49 to Bleiki and 48.46 to the top
36.49 to Bleiki and 48.46 to the top
Thursday Jul 3, 2008 #
Yoga 1:00:00 [1]
Teach my two Thursday yoga classes which was interesting! I could not go on my knees at all and was just talking people through it. Amazing how little they actually tend to listen to instructions but seem to watch what I was doing. Also, my right leg is very stiff and somewhat sore, so I did not push and stretch it too much nor put strength onto it.
Nordic Walking 1:00:00 [2] 6.5 km (9:14 / km) +180m 8:06 / km
Thursday evening NW group. Go up to Sheep trail and over towards Goldswil. Down when it started raining :-( and finishing all wet!
No problem with NW.
No problem with NW.
Wednesday Jul 2, 2008 #
Roadbiking 2:10:00 [4] 51.0 km (2:33 / km) +180m 2:30 / km
Escaped early from work and rode my roadbike around Lake of Thun. It was such a beautiful afternoon, early evening.
I lost all my data on the bike computer because shortly before the hotel I got hit by a car and flew over the hood onto the pavement! Wow. Just scraped my knees and elbow and a bit shaken up. But my bike computer got also thrown and the data was no good anymore :-(.
29 km to Thun in ca 1.12 and ca total 52 km and 2.10. Ave speed 22 km/hr but had an ice cream on the way looking at the views and resting.
I lost all my data on the bike computer because shortly before the hotel I got hit by a car and flew over the hood onto the pavement! Wow. Just scraped my knees and elbow and a bit shaken up. But my bike computer got also thrown and the data was no good anymore :-(.
29 km to Thun in ca 1.12 and ca total 52 km and 2.10. Ave speed 22 km/hr but had an ice cream on the way looking at the views and resting.
Tuesday Jul 1, 2008 #
Running 45:45 [3] 9.0 km (5:05 / km) +280m 4:24 / km
Over lunch (very hot!) start out with Stefan Zimann but tell him that I'd want to run by myself as my hamstring still hurt, and I was going to take it easy.
Did the Gnome-Sheeploop and did take it easy. Quite enjoyable. But still limping w my left leg.
Did the Gnome-Sheeploop and did take it easy. Quite enjoyable. But still limping w my left leg.
Nordic Walking 1:10:00 [2] 6.0 km (11:40 / km) +280m 9:28 / km
Tuesday evening group. Went up to the Schibeflueh, beautiful views.
Then, we noticed that one gal was missing! I started running uphill towards the Harder and shouting until she heard me. Uff, whew. She had missed the turnoff. Getting back down to the group where she got lots of teasing.
Then, we noticed that one gal was missing! I started running uphill towards the Harder and shouting until she heard me. Uff, whew. She had missed the turnoff. Getting back down to the group where she got lots of teasing.