Training Log Archive: 007In the 31 days ending Jan 31, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||||
Wednesday Jan 31, 2018 #
8 AM
stretch/yoga 30:00 [0]
morning back yoga
2 PM
riding 1:40:34 30.86 km (3:16 / km) +323m 3:06 / km
ahr:121 max:151
bit of a ride
stretch/yoga 15:00 [0]
neck and shoulder yoga
Tuesday Jan 30, 2018 #
3 PM
Running 59:25 8.47 km (7:01 / km) +337m 5:51 / km
ahr:146 max:173 shoes: Nike Lunarglide Pink
Arvo up Uetliberg with Eef and Bettina, much faster than the ther day with Eef pushing the pace! Pushed hard towards the end to try and make it to the top in 30mins (just over).
Had to absolutely fang it back down to make it in time for my lift home!
Had to absolutely fang it back down to make it in time for my lift home!
Sunday Jan 28, 2018 #
9 AM
Ski touring 3:06:38 8.06 km (23:10 / km) +536m 17:23 / km
ahr:123 max:162
Proper mountain ski-tour! Gantrisch, out 4 hours. Loved it so much, so great to be out in the wild, mountainous winter landscape! Definitely pushed the edges of my comfort zone at points though..
We weren't sure how far we would be able to go before it would get too hard/dangerous for me. So we started up/along until we were quite close to the pass which was the 'crux' of the route. It was so tempting to go up there but part way up the slope we decided it wan't worth the risk. It was extremely hard and icy which made traversing difficult and I didn't have crampons for my skis unfortunately.. The first bit of the decent from the pass would have been really hard and nothing to catch you from a >100m fall/slide.
But from where we turned, the ski down was SOO much fun, over some little knolls, past a snow-covered hut, through a slope of small trees and around to the base of another hill. By this point my confidence was up and we started heading up this big conical hill which I had seen in the morning and had thought 'no frigging way would I go up or down that!'
Was really enjoying the hike up, just in a t-shirt (bad idea in hindsight).. but close to the top I slipped and had a terrifying moment of losing all grip and sliding. Louis managed to grab me and stop us luckily but I lost a pole (and quite a bit of skin off my elbow) and we were all a bit shaken so decided to make our way back down from there. It's a delicate task to take off skis, remove skins, do up shoes and get skis back on all whilst on a precarious icy slope, but once I had the skis on in secure skiing mode I felt confident about the descent. Pleased I never really lost my nerve, especially about the descents which would have terrified me weeks ago, and lucky to have Jas and Louis patiently guide me safely!
Now extra motivated to practice getting my turning more secure on steep and tricky slopes, today I was bit erratic even if I never lost it! Also need ski crampons if I ever tour up in this icyness again..
We weren't sure how far we would be able to go before it would get too hard/dangerous for me. So we started up/along until we were quite close to the pass which was the 'crux' of the route. It was so tempting to go up there but part way up the slope we decided it wan't worth the risk. It was extremely hard and icy which made traversing difficult and I didn't have crampons for my skis unfortunately.. The first bit of the decent from the pass would have been really hard and nothing to catch you from a >100m fall/slide.
But from where we turned, the ski down was SOO much fun, over some little knolls, past a snow-covered hut, through a slope of small trees and around to the base of another hill. By this point my confidence was up and we started heading up this big conical hill which I had seen in the morning and had thought 'no frigging way would I go up or down that!'
Was really enjoying the hike up, just in a t-shirt (bad idea in hindsight).. but close to the top I slipped and had a terrifying moment of losing all grip and sliding. Louis managed to grab me and stop us luckily but I lost a pole (and quite a bit of skin off my elbow) and we were all a bit shaken so decided to make our way back down from there. It's a delicate task to take off skis, remove skins, do up shoes and get skis back on all whilst on a precarious icy slope, but once I had the skis on in secure skiing mode I felt confident about the descent. Pleased I never really lost my nerve, especially about the descents which would have terrified me weeks ago, and lucky to have Jas and Louis patiently guide me safely!
Now extra motivated to practice getting my turning more secure on steep and tricky slopes, today I was bit erratic even if I never lost it! Also need ski crampons if I ever tour up in this icyness again..
9 PM
stretch/yoga 10:00 [0]
Strength 10:00 [0]
Saturday Jan 27, 2018 #
10 AM
Skiing - XC 50:00 7.0 km (7:09 / km) +163m 6:24 / km
Kind of double booked myself this weekend with skiing plans, so just a quick XC ski in Studen (almost no snow left) with Eef and Simon. Nice to be challenged by having faster skiing companions!
Had to really rush at the end and take a short-cut through fields to get back in time to get my train/train/bus halfway across the country..
Had to really rush at the end and take a short-cut through fields to get back in time to get my train/train/bus halfway across the country..
3 PM
Skiing- downhill 1:00:00 [1]
Got to Schwarzsee, in the Gantrisch area, just in time for a short crash course in off-piste skiing with Louis before being allowed to join for a ski-tour on Sunday ;) Got heaps more confidence turning on steep icy and bumpy stuff, went down something black and for the first time ever enjoyed getting a tiny bit of air going over bumps! Still very much a novice though and need a lot more certainty on the steep stuff.
So stunning skiing down just as it was getting dusky, descending from the setting-sun soaked peaks, down into the fog. Life in Switzerland is quite surreal sometimes..
So stunning skiing down just as it was getting dusky, descending from the setting-sun soaked peaks, down into the fog. Life in Switzerland is quite surreal sometimes..
Friday Jan 26, 2018 #
stretch/yoga 5:00 [0]
quick morning black roll sesh..
12 PM
Running 34:08 6.53 km (5:13 / km) +131m 4:45 / km
ahr:155 max:175 shoes: Saucony Cortana
Lunch run Honggerberg, with Eef, Harry, Ian and Lukas, a much faster bunch of workmates than usually at WSL and I really had to push to keep up! It felt good :)
Thursday Jan 25, 2018 #
11 AM
Running 15:00 [3]
shoes: Asics DS Trainer
jog out to the forest for a short work break
really feels like spring and the hazelnut tassels have come out!
really feels like spring and the hazelnut tassels have come out!
stretch/yoga 10:00 [0]
a tad of yoga in the forest
8 PM
Strength 30:00 [1]
Wednesday Jan 24, 2018 #
3 PM
Running 1:09:52 8.79 km (7:57 / km) +406m 6:27 / km
ahr:131 max:164 shoes: Nike Lunarglide Pink
Ez run up Uetliberg with girls from work. Felt like spring!
Tuesday Jan 23, 2018 #
stretch/yoga 20:00 [0]
Strength 20:00 [0]
Thursday Jan 18, 2018 #
12 PM
running drills/plyo 15:00 2.69 km (5:34 / km)
ahr:125 max:165
Kondi part 1
Strength 15:00 [1]
kondi strength part
stretch/yoga 10:00 [0]
Wednesday Jan 17, 2018 #
3 PM
Running 31:00 4.86 km (6:23 / km) +72m 5:57 / km
shoes: Nike Lunarglide Pink
Easy jog from work with Michi, weather going crazy today with snowstorms interspersed with bursts of sun! We got a bit of both..
Monday Jan 15, 2018 #
stretch/yoga 10:00 [0]
Pretty sore from the weekend, hip flexors and quads..
Sunday Jan 14, 2018 #
10 AM
Skiing - XC 1:52:00 13.1 km (8:33 / km) +182m 8:00 / km
ahr:119 max:162
At Rona, with my cousin Celeste who was XC skiing for the first time, so taking it easy.
Running 8:00 [1]
tiny little jog to 'normalise' my legs after skiing..
Saturday Jan 13, 2018 #
Skiing- downhill 4:00:00
Skiing in sunny Savognin!
Even though I still feel really bad at it compared to all the people zooming past me, I definitely have made progress!
I figured out we did almost 7000m decent, which is a really long way to be holding a squat! My quards were screaming a fair bit, especially when I ventured off piste. Only at the end I started to loose my nerve a bit and had a a minor tanty ;)
Even though I still feel really bad at it compared to all the people zooming past me, I definitely have made progress!
I figured out we did almost 7000m decent, which is a really long way to be holding a squat! My quards were screaming a fair bit, especially when I ventured off piste. Only at the end I started to loose my nerve a bit and had a a minor tanty ;)
Thursday Jan 11, 2018 #
Note
sore from superkondi.
Also my right foot arch has been really sore since waking up yesterday morning.. maybe had a foot cramp while I was sleeping?
Started taking iron tablets
Also my right foot arch has been really sore since waking up yesterday morning.. maybe had a foot cramp while I was sleeping?
Started taking iron tablets
Wednesday Jan 10, 2018 #
6 PM
running drills/plyo 35:00
shoes: Saucony Cortana
Went to SuperKondi with some friends - intense! Started off feeling naively jolly about the hilarious choreography and immense enthusiasm from the instructors, but by then end I was as sweaty mess and could barely lift my feet!
Afterwards walked up to the forest for a campfire Fondue overlooking Zurich :)
Afterwards walked up to the forest for a campfire Fondue overlooking Zurich :)
Strength 20:00 [3]
A fair bit of it was also strength too. No huge surprise, but I am definitely below average at pushups...
Tuesday Jan 9, 2018 #
11 AM
Running 31:59 5.16 km (6:12 / km) +12m 6:07 / km
ahr:146 max:168 shoes: Nike Lunarglide Pink
Work lunch jog.
Sunday Jan 7, 2018 #
9 AM
stretch/yoga 30:00 [0]
morning yoga, first in ages and it felt so freaking good to stretch everything out! stick to this..
3 PM
Running 1:05:14 10.01 km (6:31 / km) +170m 6:00 / km
ahr:137 max:167 shoes: Adistar esm purple
Pfaeffikon - Galgenen, felt very ploddy but got it done.. thinking about travel plans the whole time :)
Also, I decided to stay in Switzerland at least until the end of May, which means I will be here to run the Euro Champs World Cup in Ticino. So, I gotta get fit again ;)
Also, I decided to stay in Switzerland at least until the end of May, which means I will be here to run the Euro Champs World Cup in Ticino. So, I gotta get fit again ;)
Saturday Jan 6, 2018 #
walking 2:00:00
Chilled out walk with Tobias planning our lives, since his visa for Australia was granted yesterday!!!!! SO good to finally have the certainty that we can live in Aus together :)
Friday Jan 5, 2018 #
walking 3:00:00
Hiking with Snowshoes doing snow measurements for work. The warm rain and storm (Eleanor/Burglind) over the last couple of days meant the snow was very soggy and there were heaps of large trees down in the forest. Freezing wet feet all day..
Thursday Jan 4, 2018 #
Note
another lazy day.. I was going to run in the arvo but then the wind picked up again so I took the official warning not to go near forests ;)
Wednesday Jan 3, 2018 #
Note
stormy, lazy day.
Tuesday Jan 2, 2018 #
stretch/yoga 20:00 [0]
(rest day)
Stiff and slightly sore all over from my wonderful bit strenuous winter holidays!
Iron result back: ferritin 37 ok :)
Iron result back: ferritin 37 ok :)
Monday Jan 1, 2018 #
Skiing- downhill 1:30:00