Training Log Archive: 007In the 30 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
5 PM
Running 45:00
ahr:125 max:141 shoes: Adidas Supernova boost
Easy evening run.
Saturday Nov 29, 2014 #
Note
(rest day)
Took another rest day today as still feeling a bit abnormally tired.
map/mental 15 [0]
Friday Nov 28, 2014 #
Note
rhr:49 slept:9.0 (rest day)
Felt kind of exhausted (like really dragging myself up stairs) so I didn't go to night O training even though I was really looking forward to it. Better to have a day off after not feeling good on the last few runs.. and hopefully better on the weekend after a lazy day and relaxing evening in the warm :)
its getting really COLD outside! But in 3 weeks I'll be on the way to the southern hemisphere!
Also should have iron results back at the start of next week, perhaps still low despite tablets etc.
its getting really COLD outside! But in 3 weeks I'll be on the way to the southern hemisphere!
Also should have iron results back at the start of next week, perhaps still low despite tablets etc.
map/mental 20 [0]
Thursday Nov 27, 2014 #
8 AM
riding (commute) 50:00 [1]
rhr:49
galgenen and back for work, MTB.
RH 49 is still a little high (45 when i'm feeling ideal) but better than when I had the cold last week.
RH 49 is still a little high (45 when i'm feeling ideal) but better than when I had the cold last week.
6 PM
Running hills 1:06:00
ahr:143 max:170 shoes: Adidas Supernova boost
Run from Hönggerberg with uni 'power' group, 2x6x1min hills. Quads still sore and feeling a bit tired running but overall a bit better than yesterday.
First set of 6x1min hill was steep, I ran conservative/consistent and really felt the steepness with my tired legs. managed pretty much the same distance each time.
Second set of 6x1min hill was more gradual and I felt much better. Pushed hard on the last four, getting further up each time.
Felt pretty knackered on the warm down even though we were going at slow jog.
Next week I'm definately not doing the tuesday run so I can do the hard sessions better.
First set of 6x1min hill was steep, I ran conservative/consistent and really felt the steepness with my tired legs. managed pretty much the same distance each time.
Second set of 6x1min hill was more gradual and I felt much better. Pushed hard on the last four, getting further up each time.
Felt pretty knackered on the warm down even though we were going at slow jog.
Next week I'm definately not doing the tuesday run so I can do the hard sessions better.
Strength 10:00 [0]
core strength before run
Wednesday Nov 26, 2014 #
Running hills 1:10:00
ahr:136 max:167 shoes: Adidas Supernova boost
Run with Uni group from Fluntern. My quads were still feeling a bit tight/sore beforehand and also felt pretty dead whilst running and worse after!
Most of the run was pretty easy but with hill efforts throughout, I didn't push them very hard because I couldn't really..
Most of the run was pretty easy but with hill efforts throughout, I didn't push them very hard because I couldn't really..
Tuesday Nov 25, 2014 #
map/mental 33 [0]
Planning & visualising legs on tassie maps, whilst balancing on one foot.
New goal before World Cup: do 1000 controls
33 controls today
New goal before World Cup: do 1000 controls
33 controls today
7 PM
Running tempo 1:06:00
ahr:152 max:168 shoes: Adidas Supernova boost
TSV group run, Altendorf direction. Steady pace run on the faster side of comfortable, in the last 20mins I especially had to push to keep up.
Quads quite stiff and sore from strength.
Quads quite stiff and sore from strength.
Monday Nov 24, 2014 #
Running 41:00
ahr:155 max:168
Run with group before TSV Hallentraining.
Feeling pretty much better, though a little harder than usual.
Feeling pretty much better, though a little harder than usual.
Strength 41:00 [1]
normal set plus tough squats with band at the end
running drills/plyo 15:00
Laufschule
fast sideways bench hops (so tough!), slalomlauf
fast sideways bench hops (so tough!), slalomlauf
map/mental 15 [0]
WOC middle distance. Man I wish I could have run, looks so cool, and in my head I did it pretty error free ;)
Saturday Nov 22, 2014 #
Note
(sick)
Friday Nov 21, 2014 #
orienteering 20:00 [3]
(sick)
Compass orienteering in Züriberg. Cracked the shits with the terrain and then just went for a run..
Physically also not feeling great.
Physically also not feeling great.
Running 42:00
very easy running
Thursday Nov 20, 2014 #
Note
(sick)
Wednesday Nov 19, 2014 #
6 PM
Running warm up/down 33:00
rhr:50 (sick)
running drills/plyo 15:00
shoes: Adidas Supernova boost
Running drills and plyometrics at the track
Strength 20:00 [0]
Monday Nov 17, 2014 #
7 PM
Running 41:00
ahr:148 max:160 shoes: Saucony Cortana
TSV run before Hallentraining
8 PM
Strength 36:00 [0]
Normal set
running drills/plyo 22:00
10mins Laufschule at the beginning
4x (step ups with little hop, skipping, slalomlauf)
4x (step ups with little hop, skipping, slalomlauf)
Sunday Nov 16, 2014 #
Running long 1:47:00
ahr:145 max:166 shoes: Adidas Supernova boost
Long run from Pfäffikon up to Meinrad via Jakobsweg (about 550m climb, 40mins), then up the Etzel (further 140m climb), then down/undulating to Einsiedeln with lots of little detours to make it long enough.
Beautiful sunny autumn again!! Felt pretty good on the climb, just a little tired at the end.
Beautiful sunny autumn again!! Felt pretty good on the climb, just a little tired at the end.
Saturday Nov 15, 2014 #
Running 14:00
lost motivation for a day..
Friday Nov 14, 2014 #
Running 45:00
5x Finnenbahn intervals (about 2:05-2:10mins). Early in the morning wasn't feeling so great.
Strength 25:00
Superkondi
running drills/plyo 10:00
superkondi
Thursday Nov 13, 2014 #
riding (commute) 50:00 [1]
Running warm up/down 33:00
10min warm up before sprint training
10mins ez jog re-running parts and collecting controls
13mins a bit faster warm down with couple of the boys
10mins ez jog re-running parts and collecting controls
13mins a bit faster warm down with couple of the boys
orienteering 17:05
ahr:164 max:174
2x Sprint O at Hönggerberg Uni campus. Focus on RC, made very tricky with some fake fences etc.
First 9:20
Second 8:45
First 9:20
Second 8:45
Wednesday Nov 12, 2014 #
Note
(rest day)
Tuesday Nov 11, 2014 #
8 AM
Running 1:18:00
ahr:135 max:160 shoes: Innov8 Oroc
Legs were feeling very tired (from the race downhill on sat and strength lastnight) so this was rather a plod. Ran in terrain for the first half to force me to pick my feet up, then up to Luegeten through the fog. Coming back down was a bit painful for the still sore quads. Did 2x10min efforts but couldn't the legs to go fast enough to get HR up much.
Monday Nov 10, 2014 #
7 PM
Running 44:00
ahr:150 max:162 shoes: Saucony Cortana
Run before strength training, talking pace but steady with monika. Legs still tight , esp on ITB sides, but mmuch better than yesterday.
8 PM
running drills/plyo 16:00
10mins running drills at the start
3x1min skipping & 3x1min speedy sideways over bench hopping at the end
3x1min skipping & 3x1min speedy sideways over bench hopping at the end
Strength 38:00 [0]
Usual strength set.
3x 1min lunges with med ball at end.
3x 1min lunges with med ball at end.
Sunday Nov 9, 2014 #
Running (recovery) 21:00 [1]
ahr:112 max:122
easy flat run with very sore quad muscles, just enough to get some fresh air between studying. I figured more wasn't going to be useful today despite having long run planned.
Have this slight aching in my chest the last 2 days, I think from tight muscles in my back.
This weeks training was a bit less/easier than planned, but the cold that was threatening seems to have gone and it was good to do the race.
Back into it this week.. Can't wait for the next 6 weeks to go and for summer holidays! So busy with uni and work and training.
Have this slight aching in my chest the last 2 days, I think from tight muscles in my back.
This weeks training was a bit less/easier than planned, but the cold that was threatening seems to have gone and it was good to do the race.
Back into it this week.. Can't wait for the next 6 weeks to go and for summer holidays! So busy with uni and work and training.
Saturday Nov 8, 2014 #
3 PM
Running race 50:00 10.0 km (5:00 / km) +230m 4:29 / km
ahr:168 max:176 rhr:146 slept:9.0 shoes: Adidas Supernova boost
Kyburg Lauf on a perfect autumn afternoon, starting in a village with really pretty wooden houses and a castle. Feeling lucky today :)
It was an undalating 10km race with a 160m climb in the last 1.3km! (not sure about the total climb, one place they write 220m another 300m, I would say 230 from the map..)
The start and first section was narrow, so from my poor starting position the first few kms were slow and frustrating,trying to dodge people and overtake. Not till almost 15mins did I feel like I could just run in a straight line! First 6km undulating through fields and forest tracks, legs felt a bit slow but started feeling I could push a bit more as it went on. Then came a looong downhill (about 200m drop) trying to stay in control, then a flat km or so before the start of the stairs up to the castle and finish.. I ran every step because I know I feel worse walking even if it's the same pace, and was thinking to myself 'this is nothing compared to 4 Peaks or Black Hill' :)
I was happy with the run, I ran steadily and was able to push more as it went on, and was quite strong on the hill. And really fun :)
The only annoying thing was that I wrongly assumed our timing chip would start when we went through the start. I started quite a long way back and didn't think it mattered.. I was surprised later to see I was 9th girl only about 3mins behind. http://services.datasport.com/2014/lauf/kyburg/RAN...
Good race training. Got a few more running races before heading to Aus in 6 weeks..
It was an undalating 10km race with a 160m climb in the last 1.3km! (not sure about the total climb, one place they write 220m another 300m, I would say 230 from the map..)
The start and first section was narrow, so from my poor starting position the first few kms were slow and frustrating,trying to dodge people and overtake. Not till almost 15mins did I feel like I could just run in a straight line! First 6km undulating through fields and forest tracks, legs felt a bit slow but started feeling I could push a bit more as it went on. Then came a looong downhill (about 200m drop) trying to stay in control, then a flat km or so before the start of the stairs up to the castle and finish.. I ran every step because I know I feel worse walking even if it's the same pace, and was thinking to myself 'this is nothing compared to 4 Peaks or Black Hill' :)
I was happy with the run, I ran steadily and was able to push more as it went on, and was quite strong on the hill. And really fun :)
The only annoying thing was that I wrongly assumed our timing chip would start when we went through the start. I started quite a long way back and didn't think it mattered.. I was surprised later to see I was 9th girl only about 3mins behind. http://services.datasport.com/2014/lauf/kyburg/RAN...
Good race training. Got a few more running races before heading to Aus in 6 weeks..
Running 18:00
13mins warm up
5mins warm down
5mins warm down
Friday Nov 7, 2014 #
1 PM
Running 48:00
ahr:140 max:158 shoes: Adidas Supernova boost
Strength 10:00 [0]
knee, lunges, achilles
Thursday Nov 6, 2014 #
7 PM
Running 27:00
ahr:142 max:160
Easyish run with drills. Have had a lingering sore throat the last few days which was worse today so didn't want to go to hard in the cold air. Hopefully couple of easy days and I will be ok for the weekend.
running drills/plyo 10:00
Drills at the running track.
Wednesday Nov 5, 2014 #
6 PM
Running 1:06:00
ahr:143 max:176 shoes: Adidas Supernova boost
From Fluntern with the running group. Very dark and wintery, switching between rain and snow a few times. But lovely all the same :)
Varied intervals, mix of flat and hills:
(2-1-3-1 with 1min rec) 3min rec (2-1-3-1 with 1min rec) 3min rec (1-1-1 with 1min rec)
Varied intervals, mix of flat and hills:
(2-1-3-1 with 1min rec) 3min rec (2-1-3-1 with 1min rec) 3min rec (1-1-1 with 1min rec)
Strength 5:00 [0]
Tuesday Nov 4, 2014 #
9 AM
riding 1:19:00
ahr:120 max:155
MTB around the foothills enjoying the wonderful autumn forests.
Started feeling the Muskelkater from lastnight in the afternoon.
Started feeling the Muskelkater from lastnight in the afternoon.
Monday Nov 3, 2014 #
8 PM
Running 22:00
ahr:135 max:145 shoes: Saucony Cortana
Easy run from Galgenen before Hallentraining. Beautiful clear moonlight, fresh autumn air. The fine weather is finally about to break into typical November.
running drills/plyo 16:00
Laufschule, Slalom, Skipping
Strength 36:00 [1]
First TSV strength trainign for the winter! Tough like always, but didn't feel as hard as last winter. We didn't get into any of the jumping excercises yet though...
Sunday Nov 2, 2014 #
orienteering 43:00
shoes: Roc lite #3
Team OL with Katja and Marcel in HAK. Twas a really fun event and beautiful day.
I ran two sections hard, it was quite easy technically but I annoyingly lost time. On the first leg I was looking for our first meeting point instead of where I should be going which lead to a bad route, and then leaving the 2nd control ran about 200m through some shity forest when I should have gone out to the track (when will I learn about running on tracks in switzerland!). My second section was better, ran my guts out along the track to 13 and then only just made it to the finish in time to meet the others..
I ran two sections hard, it was quite easy technically but I annoyingly lost time. On the first leg I was looking for our first meeting point instead of where I should be going which lead to a bad route, and then leaving the 2nd control ran about 200m through some shity forest when I should have gone out to the track (when will I learn about running on tracks in switzerland!). My second section was better, ran my guts out along the track to 13 and then only just made it to the finish in time to meet the others..
Saturday Nov 1, 2014 #
6 PM
Running long 1:27:00
ahr:138 max:155 slept:6.0 shoes: Adidas Supernova boost
Long run along the foothills, easy pace. Beautiful autumn!