Training Log Archive: TorinoIn the 31 days ending Aug 31, 2013:
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Friday Aug 30, 2013 #
1 PM
Running 53:14 [3] 6.58 km (8:05 / km) +179m 7:07 / km
Did a quick run after grocery shopping and before other commitments in the afternoon. Went to the Dählhölzli and did "my" trail loop as fast as I could twice. I guess I was a bit faster than back in early July?
Still taped my ankle, it just feels better running when I do.
Loop 1: 10:36
Loop 2: 10:23
slower paced recovery jog then home.
Note: sore leg muscles from doing 2x20 reps of wide-stance squats with toes pointed outwards on Wednesday. I desperately need strengthening after not teaching classes anymore for 5 months (already!!).
Well, I will get into a routine after our upcoming trip to DC and Colorado :-).
Still taped my ankle, it just feels better running when I do.
Loop 1: 10:36
Loop 2: 10:23
slower paced recovery jog then home.
Note: sore leg muscles from doing 2x20 reps of wide-stance squats with toes pointed outwards on Wednesday. I desperately need strengthening after not teaching classes anymore for 5 months (already!!).
Well, I will get into a routine after our upcoming trip to DC and Colorado :-).
Wednesday Aug 28, 2013 #
Crosstrainer 40:00 [2]
After coming home from work, I felt like a workout on the cross trainer while finishing to watch the movie "life of Pi". Felt good and was less stressed afterward.
Tuesday Aug 27, 2013 #
2 PM
Mountain Biking 1:31:43 [3] 29.02 km (3:10 / km) +229m 3:02 / km
Meet Doris and her grandkids in the Dählhölzli animalpark. See the leopard, the two big bears and the wolves including their cubs! wow, what a treat.
Do my bike loop and try to hurry to escape the looming thunderclouds. Made it home just before and staying dry. But thunder was chasing me home the last 3 km ;-).
Do my bike loop and try to hurry to escape the looming thunderclouds. Made it home just before and staying dry. But thunder was chasing me home the last 3 km ;-).
Monday Aug 26, 2013 #
12 PM
Running 55:10 [3] 7.34 km (7:31 / km) +253m 6:25 / km
Finally, a "normal", slower week ahead of me.
Did the first run since MaryJo's run 2 weeks ago.
A loop in the Dählzölzli-Elfenau area.
Did the first run since MaryJo's run 2 weeks ago.
A loop in the Dählzölzli-Elfenau area.
Sunday Aug 25, 2013 #
Orienteering race 13:17 [5] 2.0 km (6:39 / km) +8m 6:31 / km
Swiss Sprint Champs in Delémont: told myself to focus and stay concentrated. Went fast but still always in control and slowed down on the few tricky areas, so came through with almost no mistakes. In the results I saw that I lost the most with the 4 last controls because it was easy and I still don't seem to have that ground speed.
However, I came in 5th in my tough age class only 30 sec out of 2nd place. Very happy with it.
However, I came in 5th in my tough age class only 30 sec out of 2nd place. Very happy with it.
10 AM
Running 8:42 [2] 0.97 km (8:59 / km) +12m 8:27 / km
Going to the start and looking at some controls on the model maps.
PS: my Garmin was not charged and warned me that it was low, so I don't know how much got registered, but at the start it was definitely blank.
PS: my Garmin was not charged and warned me that it was low, so I don't know how much got registered, but at the start it was definitely blank.
Tuesday Aug 20, 2013 #
6 PM
Orienteering 30:30 [3] 4.11 km (7:25 / km) +18m 7:15 / km
Sprint training with Sandra's O-club "ANCO" in Môtier: did 2 loops. Kind of slow, testing my ankle (forgot to bring tape) and realised how cautious I was with where to put my foot while running on the sidewalks, roads and parks. Haven't run in a week and I felt it.
Orienteering 34:02 [3] 3.56 km (9:33 / km) +4m 9:30 / km
Stroller-orienteering: did two more loops with Matti! Pushing him while he cried (sometimes his lungs out) on the first half of the loop. He just did not want to sleep but look, so I opened up his cover and then he was quiet but very, very tired. By the end of the second loop he was asleep.
Sunday Aug 18, 2013 #
Swimming 12:00 [1] 2.0 km (6:00 / km)
My first (and maybe last chance) this year to swim in the Aare. We walked 20 min upstream to the Eichholz and then floated/swam downstream. The current was still strong and the water normal high. The water was 20 degrees which was just ok for me. Lots of fun.
For MaryJo: today, hundreds if not thousands of people were walking upstream and groups of heads were swimming back down continuously all afternoon. what a sight! And yes, the water is still as green and it tastes of clean, clear river water. Too bad it was too cold when you were here.
For MaryJo: today, hundreds if not thousands of people were walking upstream and groups of heads were swimming back down continuously all afternoon. what a sight! And yes, the water is still as green and it tastes of clean, clear river water. Too bad it was too cold when you were here.
Unspecified 1 [0]
This morning, my ankle was back to normal for the first time in 2 weeks. It is amazing what a few days of taking care of it and no orienteering can do! The knee, too, seems to be finally closing and a scap forming over the wound. That took a very long time, but everything will come out fine again.
1 PM
Mountain Biking 1:15:23 [3] 14.53 km (5:11 / km) +397m 4:34 / km
Spending the day with Urs and not going to the National O-Meet. We went to Noréaz, our favorite mountain bike loop. It is so much fun with lots of variety, many single trails, up- and downhill and grassy forest paths. We "only" did the first part which is usually the more fun one then headed back to be able to still go and swim in the Aare.
Almost back at the car, a bee or wasp got in through a sleeve and thinking it was a mosquito bothering me, I tried to get it out when I realised this was much more sustantial of a bug and it stung me right under the armpit in a rib. I finally got it out but the sting stayed behind. Uhh, that was a burning stabbing-kind of pain. Luckily, I am not allergic.
Almost back at the car, a bee or wasp got in through a sleeve and thinking it was a mosquito bothering me, I tried to get it out when I realised this was much more sustantial of a bug and it stung me right under the armpit in a rib. I finally got it out but the sting stayed behind. Uhh, that was a burning stabbing-kind of pain. Luckily, I am not allergic.
Saturday Aug 17, 2013 #
1 PM
Mountain Biking 14:02 [3] 2.09 km (6:42 / km) +113m 5:17 / km
Ride to start.
Mountain Biking race 52:04 [5] 11.87 km (4:23 / km) +368m 3:48 / km
Middle Distance Swiss Bike-O Champs: When I looked at the map at the start and saw the course all on bigger dirt roads winding up first in the woods and then down to the finish, I knew that this was not my kind of Bike-O. I need singletrack, route choices and difficult courses. But I tried anyway knowing that some of the girls are stronger physically on the bike. I must have improved, however, during my summer training "vacations" and felt kind of strong. I found no route choices, and just rode as hard as I could. I was lucky in as the strongest woman "found" a little trail (unmarked on the map) that lead her into a swamp, so I ended up winning! And the margin of 4 and 6 min ahead of the next ones makes me think that my riding stronger this time still made the difference. :-) Happy about it anyway.
Thursday Aug 15, 2013 #
3 PM
Mountain Biking 1:38:34 [3] 30.18 km (3:16 / km) +280m 3:07 / km
Felt like I needed a bike training for Saturday's bike-O race (Swiss Middle Champs), so I squeezed in a bike training on my regular loop. Tried to find yet another way through Muri but ended up down at the Aare and the swimming pools. Took a very little trail with steps which went back up but it cost me some time.
Felt quite a bit stronger on some short but steep hills than I remember I felt in the spring :-).
My ankle felt it when I pushed down on the pedal. It still hurts :-/) and is a little swollen. Patience and the same old RICE.
Felt quite a bit stronger on some short but steep hills than I remember I felt in the spring :-).
My ankle felt it when I pushed down on the pedal. It still hurts :-/) and is a little swollen. Patience and the same old RICE.
Tuesday Aug 13, 2013 #
11 AM
Running 48:47 [3] 6.48 km (7:32 / km) +240m 6:21 / km
Back home again and Mary Jo is staying for a short 24 hours. We went running in the near-by Dählhölzliwoods and to the Elfenau. As we looked at things and stopped several times, we had to cut it a Little short to make it back in time for lunch, packing and then driving over to Neuchâtel to Sandra and Meeting Matti.
Good run, except I forgot to tape my ankle and it hurt during the run and afterwards. I have to take better care of it now and let it heal!
Fun times with Mary Jo!
Good run, except I forgot to tape my ankle and it hurt during the run and afterwards. I have to take better care of it now and let it heal!
Fun times with Mary Jo!
Saturday Aug 10, 2013 #
10 AM
Hiking 17:13 [3] 1.58 km (10:54 / km) +126m 7:48 / km
Fast hike to the start for the A-Final
Orienteering race 1:14:36 [5] 5.7 km (13:05 / km) +278m 10:31 / km
A-Final! I had a super race. I had so much respect for the distance, the difficulty of the area and my (non)-orienteering ability. But it was hard, the map was super and I basically made no mistake but just orienteered my way through. I did not necessarily go for speed or place, just finishing at a good pace which I did. Very happy with my time and placing after this tough week with my sprained ankle and a knee that was still not
Friday Aug 9, 2013 #
11 AM
Mountain Biking 2:07:50 [2] 14.58 km (8:46 / km) +569m 7:20 / km
Rest day at WMOC. Went with Marianne and Hansjörg Graf on the Sentiero "Bordin" above Sestrière which ran along the Slope almost on even Level (well, we had to get up there first). Just the most beautiful mountain Biking trail. And the weather improved more and more and we enjoyed the sights and lots of chatting.
Thursday Aug 8, 2013 #
11 AM
Orienteering race 58:09 [5] 4.8 km (12:07 / km) +190m 10:07 / km
Day 2 Qualifier Long: the weather had changed and it still Kind of rained in the morning with fog moving in and out. By the time I started the clouds were breaking and I had a dry run.
Not a clean run by far. Started full of good Intention. I thought it was a fairly easy course, but I struggled on #3 (where the map that was normally excellent, was progably iffy), on #4 and big time on #6 where I ended up 45 m steeply below and had to climb back up. Each time, I saw exactly where I was when I realised that I did not find my control, and got angry at myself because it was so clear.
The foot Held surprisingly well, no complaints there. Very happy how well the ankle recovers.
Orienteering can be so brutal and humbling, and it punishes weaknesses right away.
Not a clean run by far. Started full of good Intention. I thought it was a fairly easy course, but I struggled on #3 (where the map that was normally excellent, was progably iffy), on #4 and big time on #6 where I ended up 45 m steeply below and had to climb back up. Each time, I saw exactly where I was when I realised that I did not find my control, and got angry at myself because it was so clear.
The foot Held surprisingly well, no complaints there. Very happy how well the ankle recovers.
Orienteering can be so brutal and humbling, and it punishes weaknesses right away.
Wednesday Aug 7, 2013 #
10 AM
Orienteering race 58:54 [5] 4.59 km (12:50 / km) +186m 10:41 / km
Long Quali First race. Beautiful area with pretty good visibility but high grass, nettles and stuff Underground. As I started early (again), there were few paths leading through the green stuff. Later on, it was much easier just following the tracks.
Did barely any mistakes, the map was good, I could make out almost everything. My foot Held out except it was all on a slope going to #3 then stepply up and all back along the slope. It was hard on the ankle but it Held. There is just no strength in it (yet). At least I could do it! And I was happy to be done in less than 60 min. But it was mostly a fast walk.
Did barely any mistakes, the map was good, I could make out almost everything. My foot Held out except it was all on a slope going to #3 then stepply up and all back along the slope. It was hard on the ankle but it Held. There is just no strength in it (yet). At least I could do it! And I was happy to be done in less than 60 min. But it was mostly a fast walk.
Tuesday Aug 6, 2013 #
11 AM
Mountain Biking 2:38:19 [3] 27.86 km (5:41 / km) +707m 5:03 / km
Rest day at WMOC. As I was supposed to stay off my right foot, I went mountain Biking along the valley and up into a side valley, Val Trocea. Really took it easy, had a leisurly pace and even got off the bike on smaller steeper inclines. Had lunch up there, enjoying the view when I noticed that I was sitting right next to a few Edelweiss!! Wow, that was something, they are so rare.
Coming back down was really fast. A thunderstorm surprised me coming over the hill, so I stood and waited it out under the Roof of a Rustico with
about 20 other People. Lots of People out hiking today.
Coming back down was really fast. A thunderstorm surprised me coming over the hill, so I stood and waited it out under the Roof of a Rustico with
about 20 other People. Lots of People out hiking today.
Monday Aug 5, 2013 #
10 AM
Orienteering race 20:09 [5] 2.27 km (8:54 / km) +71m 7:41 / km
After much debating with my inner reasonable mind and the realistic shape of my ankle, I eventually made it over to the start gate Feeling that I taped my ankle well, and the Arnica pills were Feeling good and what could reasonably go wrong on a sprint around the buildings of Sestrière, so I gave it a try.
Caught up with Marianne Graf on the 3rd control already but my brain was in a fog and Overall fellt very tired. She went up a road and I was convinced she went wrong. I did not follow but went my way (in a fog) and ended up 180 degrees wrong. At least a 5 min error. Oh well, finished reasonably well, now my brain on full alert and awake but also lots more relaxed.
Turned out to come in 54th out of over 180 women in my class.
Caught up with Marianne Graf on the 3rd control already but my brain was in a fog and Overall fellt very tired. She went up a road and I was convinced she went wrong. I did not follow but went my way (in a fog) and ended up 180 degrees wrong. At least a 5 min error. Oh well, finished reasonably well, now my brain on full alert and awake but also lots more relaxed.
Turned out to come in 54th out of over 180 women in my class.
Sunday Aug 4, 2013 #
10 AM
Orienteering race 14:01 [5] 1.86 km (7:33 / km) +28m 7:01 / km
Quali Sprint race at WMOC near Sestrière. Started well and on way to #3 running along the road and reading the map I did not notice the ledge the road was doing going down to a Garage entry and I twisted the ankle so badly, fell/rolled down and scraped both knees, fingers and elbow (again) plus I severely hit my right quad that it took the breath out of me. Lay there for what seemed an eternity, then scrambled onto all fours then up and noticed my right ankle being very twisted. Hobbled, jogged and finally ran on it but had to get my brain back on track. (lost 30-40 sec?).
As I was one of the first ones out, later on I got to a fence with olive behind it and private vegetable gardens and just did not dare open one of the three gates or even go over the fence. Debated with a French woman what we should do and then saw that a line a runners went through one of the gates and through the olive to the control. So we climbed the fence further away and went to the control. Comparing with MaryJo who also went further around I still lost over 40 secs on that one. Bummer.
In the finish I finally noticed what a nice big bump my ankle had become. I received a lot of great care from all the Americans in our Team tent, that was very comforting.
Did not expet to make the A-Final but I was 20th in my heat and qualified.
However, I don' know whether I will be able to run the Final, both the ankle and the bruised quad Need a lot of healing to do overnight.
As I was one of the first ones out, later on I got to a fence with olive behind it and private vegetable gardens and just did not dare open one of the three gates or even go over the fence. Debated with a French woman what we should do and then saw that a line a runners went through one of the gates and through the olive to the control. So we climbed the fence further away and went to the control. Comparing with MaryJo who also went further around I still lost over 40 secs on that one. Bummer.
In the finish I finally noticed what a nice big bump my ankle had become. I received a lot of great care from all the Americans in our Team tent, that was very comforting.
Did not expet to make the A-Final but I was 20th in my heat and qualified.
However, I don' know whether I will be able to run the Final, both the ankle and the bruised quad Need a lot of healing to do overnight.
Friday Aug 2, 2013 #
Swimming 30:00 [1]
Went back to our pebbly beach with Crystal clear water after 2 pm. In total wen 3 times into the water and swam quite a bit each time circling the Island. Was quite tired the last time I did this.
10 AM
Mountain Biking 1:39:02 [3] 17.02 km (5:49 / km) +383m 5:14 / km
Our last day here in Santo Stefano al Mare and last vacation day for Urs. So he wished to go on a bikeride, a Loop that went up into the foothills. It read that we needed to climb 290 m from sealevel, but it seems he was not Aware of it ;-).
The climb though went well despite the heat, slow and steadily we passed those quaint Little towns, went exploring a it in those tight calles that were interconnected and kept the places cool. But how These women haul up their groceries is a mystery to me. They must be tough mountain goats.
Looked at the beautiful churches, one high up on top even had a Korinthian column and a steeple like a Russion Orthodox-type of church which must have been added.
Swinging down to San Lorenzo for our caffè di cui uno macchiato and gelati. Nice Level ride home.
The climb though went well despite the heat, slow and steadily we passed those quaint Little towns, went exploring a it in those tight calles that were interconnected and kept the places cool. But how These women haul up their groceries is a mystery to me. They must be tough mountain goats.
Looked at the beautiful churches, one high up on top even had a Korinthian column and a steeple like a Russion Orthodox-type of church which must have been added.
Swinging down to San Lorenzo for our caffè di cui uno macchiato and gelati. Nice Level ride home.
Thursday Aug 1, 2013 #
Swimming 30:00 [1]
Went to another beach with the bikes which was gravelly, but the water was very clear to be able to sight the jelly fish which were mostly gone today. This was a very nice, Family-style beach, not chair after chair but with many Italian families chatting away and having fun.
I swam 3 times out onto an Island and then just around.
I swam 3 times out onto an Island and then just around.
6 PM
Running 43:16 [3] 6.27 km (6:54 / km) +53m 6:37 / km
Went for a Little run along the bike path and the Mediterranean on one side. A wall of flowering Oleander was following me along the way.
It was very hot, 30 degrees at least, but on parts of the trail, the shadows were making it easier.
It was very hot, 30 degrees at least, but on parts of the trail, the shadows were making it easier.