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Training Log Archive: slauenstein

In the 7 days ending Jul 17, 2005:

activity

time

miles

running (100% trails/roads)

4:03:31

Orienteering

3:25:24

8.05

12.96

620

37 /

46c

80%

indoor bike (hometrainer)

44:45

core strength workout

24:41

Total

8:38:21

8.05

12.96

620

37 /

46c

80%

2:38

0:00

» now

Sunday Jul 17, 2005 #

Note
(sick)

The plan for today was to do a last O training in the Tessin before heading home. Well.. a bunch of people around me have been sick with head colds (Marc, Ross, Marc's sister, etc.) and so it turns out that it was my turn. I woke up with a pretty intense head cold. It may explain why I didn't have much punch in my races. Anyway, we didn't do anything today (Marc is also sick) and we just traveled home...

Saturday Jul 16, 2005 #

running (100% trails/roads) warm up/down 33:00 [3]
ahr:155 shoes: O-shoes (VJ Integrators)

Orienteering race 1:06:18 [5] *** 6.53 km (10:09 / km) +320m 8:09 / km
ahr:175 max:195 spiked:20/23c

Day 6- Same map as the relay. I felt really happy with this race. I could say that I lost about 1' on 1 control and maybe some sum of seconds on 2 other controls. That was also my goal for the day, a clean run (this is considered clean for me!)!! I was not as fast as I think I can be and felt "held back" physically again like yesterday. Ended up loosing 15' to Jenny AGAIN, but she kicked some major butt today. I got 11th again out of 21!

running (100% trails/roads) hills 59:01 [3]
ahr:152 max:171 shoes: Asic Nimbus

Since we were up in the Alps, the temptation for a 2nd longer "cool down" run was too great to pass up. So, I ran up the valley way above the race for about 40' and then came back down. My legs were beat and I probably shouldn't have done this run... what doesn't kill you only makes you stronger, right!

Friday Jul 15, 2005 #

running (100% trails/roads) 28:45 [2]
ahr:138 max:157

same deal as yesterday morning

running (100% trails/roads) warm up/down 32:00 [3]
shoes: O-shoes (VJ Integrators)

warm up and cool down for O race.

Orienteering race 1:07:55 [5] *** 6.43 km (10:34 / km) +300m 8:34 / km
ahr:178 max:204 spiked:17/23c shoes: O-shoes (VJ Integrators)

The 5th day of the Swiss 6 days. I lost time on 6 controls during the race, but 2 were major mistakes of about 2'. Ironically this was a really good in control race for me. I felt concentrated and focused on my goals. I wanted to simulate the Long distance at WOC, and practice with taking a gel after 40' and stopping at the water stops and drinking two cups before continuing. I lost 15' on Jenny Johansson, but was 11th out of about 23! I was content, but felt that I held back physically.

Thursday Jul 14, 2005 #

running (100% trails/roads) 28:22 [2]
ahr:159 max:174 shoes: Asic Nimbus

Morning jog with the boys (Marc and Baptiste) + some track drills. Afterwards a dip in the lake and off to breakfast.

Orienteering 1:11:11 [3]
ahr:160 max:175 shoes: O-shoes (VJ Integrators)

Running on the Long distance final map from JWOC after watching their race! Did the two final loops of the women's race, plus some extra controls. Ross accompanied me and we traded off leading, and we had an adventure, which involved rock climbing at one point. This occurred because I suggested to take the more difficult route for practice, and ended up being also up some steep bare rock which we weren't expecting... a very beautiful map, but steep and technical. The long distance course was difficult and I give props to everyone who ran it!

Wednesday Jul 13, 2005 #

running (100% trails/roads) 1:02:23 [3]
ahr:161 max:183 shoes: Adi Star (white)

Running over lunch. My pace was normal, although I felt a little sluggish. Ave. heart rate is a little high... not to worry, I have a 4 day weekend ahead of me. I am heading back down to the Tessin, I will be at the Long distance final tomorrow, do a training on that map, and race the last two stages of the Swiss 6 days. Looking forward to being in the hot part of Switzerland again and hanging out with the juniors!

Tuesday Jul 12, 2005 #

Note
(rest day)

erin would be proud!

got a massage today, shouldn't run after a massage, and I really want my legs to recover from this past weekend for Friday/Saturday's races.

C • 4

Monday Jul 11, 2005 #

indoor bike (hometrainer) 44:45 [2]
ahr:125 max:137 shoes: Nike Free

recovery ride

core strength workout 24:41 [3]
max:118

the usual

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