Training Log Archive: 007In the 31 days ending Mar 31, 2015:
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Tuesday Mar 31, 2015 #
Running 22:00 [3] 3.5 km (6:17 / km)
Monday Mar 30, 2015 #
Note
(rest day)
need to stretch more. legs feeling a bit stiff and restless.
Sunday Mar 29, 2015 #
10 AM
Running warm up/down 21:20 1.47 km (14:33 / km) +277m 7:29 / km
ahr:136 max:148
Uphill to the start, very slow jog.. started feeling hungry and noticed tired legs.
orienteering race 43:53 4.9 km (8:58 / km) +110m 8:03 / km
ahr:155 max:165
In Ticino for the day, beautiful sun and 20 degrees, as opposed to rain and cold on the north side of the Alps!
Ran a race at Sonvico, new map for me. Nice.
Was feeling tired, and really tired on any hill, so I didn't push it too hard. Also very wimpy on the steep downhills. Lost 5 mins to Elena, about what I expected at this pace.
Enjoyed it and loved running into a sunny meadow which smelt like thyme at the end :) And enjoyed the rest of the day wandering with Tobias.
Ran a race at Sonvico, new map for me. Nice.
Was feeling tired, and really tired on any hill, so I didn't push it too hard. Also very wimpy on the steep downhills. Lost 5 mins to Elena, about what I expected at this pace.
Enjoyed it and loved running into a sunny meadow which smelt like thyme at the end :) And enjoyed the rest of the day wandering with Tobias.
Running warm up/down 8:00 [1]
warm down.
Gotta rest up before flying to UK on Thursday. And finish a shit load of work!
Gotta rest up before flying to UK on Thursday. And finish a shit load of work!
Saturday Mar 28, 2015 #
2 PM
Running warm up/down 15:53 2.8 km (5:40 / km) +50m 5:12 / km
ahr:137 max:152
Next time, try not to eat too soon before race, even if just a banana!
Running race 51:17 11.31 km (4:32 / km) +252m 4:05 / km
ahr:168 max:174 shoes: Adidas Supernova boost
Männerdorf Waldlauf, a hilly 11.5km race, part of the Zürilaufcup.
Started a bit too hard, because it was fun running up the hill from the start. But otherwise wasn't feeling great today.. I had trouble pushing, couldn't give as much as I thought I should be able to. HR not that high but couldn't seem to go harder, even at the end when a few people overtook me and I should have been able to fight them off.
But running races take practice I suppose, or perhaps better intense training (longer intervals etc). At least it was good race training. Also a beautiful sunny morning with views over the lake and to the snow capped mountains :)
Course was supposed to be 11.5km 190 climb, Garmin is a bit different..
Results
Started a bit too hard, because it was fun running up the hill from the start. But otherwise wasn't feeling great today.. I had trouble pushing, couldn't give as much as I thought I should be able to. HR not that high but couldn't seem to go harder, even at the end when a few people overtook me and I should have been able to fight them off.
But running races take practice I suppose, or perhaps better intense training (longer intervals etc). At least it was good race training. Also a beautiful sunny morning with views over the lake and to the snow capped mountains :)
Course was supposed to be 11.5km 190 climb, Garmin is a bit different..
Results
Running warm up/down 9:06 0.9 km (10:03 / km) +13m 9:23 / km
ahr:119 max:135
Friday Mar 27, 2015 #
Note
(rest day)
Rest day from training.. but not from life!
Hopefully not getting sick, had trouble keeping warm today.
Hopefully not getting sick, had trouble keeping warm today.
Thursday Mar 26, 2015 #
7 AM
Running 30:15 4.49 km (6:44 / km) +150m 5:46 / km
ahr:134 max:151 shoes: Saucony Cortana
Easy morning jog, legs feeling rather stiff still but better towards the end.
4 PM
orienteering 1:18:25 8.57 km (9:09 / km) +413m 7:22 / km
ahr:144 max:163
NLZ O training, map from World Cup middle 2013.
Plan was speed control:
Longer legs fast and trying not to look at the map too much (getting a good picture in head).
Line O running exact as possible and anticipating.
Some parts I did really well, but also had some mistakes (6,8,9), in the section with the tracks removed. Direction and don't use tracks when they aren't on th emap!
Physically didn't feel good, legs felt slow and I felt tired, so I didn't manage to run as hard as I wanted. Generally tired this week, judged by how easily I fall asleep on the train!
Map/GPS
Plan was speed control:
Longer legs fast and trying not to look at the map too much (getting a good picture in head).
Line O running exact as possible and anticipating.
Some parts I did really well, but also had some mistakes (6,8,9), in the section with the tracks removed. Direction and don't use tracks when they aren't on th emap!
Physically didn't feel good, legs felt slow and I felt tired, so I didn't manage to run as hard as I wanted. Generally tired this week, judged by how easily I fall asleep on the train!
Map/GPS
Wednesday Mar 25, 2015 #
Note
(rest day)
Was supposed to do ASVZ intervals this evening, but my legs were still really sore from mon/tues and I was tired. Better not to overdo it before easter I suppose.
7 AM
Strength 15:00 [0]
stretch/yoga 10:00 [0]
legs still rather sore.
good stretch and massage.
good stretch and massage.
Tuesday Mar 24, 2015 #
11 AM
Running 54:35 7.28 km (7:30 / km) +359m 6:01 / km
ahr:142 max:169 shoes: Asics GT 2000
Legs were feeling smashed from the strength yesterday, so I did just 5x 'power hill', a steep staircase in the forest. 56-57 seconds up with jog back down. Painful for the legs, but felt good too.
Maybe should have made myself do 5 more.
Maybe should have made myself do 5 more.
5 PM
riding 20:00 [1]
to Galgenen
Monday Mar 23, 2015 #
Note
Two weeks till easter. Last week with hard sessions.
M: Leg strength/plyometrics
T: Power hills
W: 5x5min ASVZ intervals
T: O training
F: -
S: 11.8km running race
S: O race Ticino (yay interesting terrain!)
plus do some map/mental prep for JK
M: Leg strength/plyometrics
T: Power hills
W: 5x5min ASVZ intervals
T: O training
F: -
S: 11.8km running race
S: O race Ticino (yay interesting terrain!)
plus do some map/mental prep for JK
7 PM
Running 22:01 4.36 km (5:03 / km) +24m 4:55 / km
ahr:145 max:165 shoes: Adidas Supernova boost
Warm up run to track, with 10x 100m run throughs
running drills/plyo 25:02 1.59 km (15:47 / km) +1m 15:44 / km
ahr:153 max:164 shoes: Adidas Supernova boost
Running drills and plyometrics/jumping hopping etc
Running 15:49 2.62 km (6:02 / km) +5m 5:59 / km
ahr:143 max:149 shoes: Adidas Supernova boost
Run home.
Strength 5:00 [0]
Additional leg strength before running home- step ups forwards and sideways
Sunday Mar 22, 2015 #
6 PM
Running 29:14 4.41 km (6:38 / km) +165m 5:35 / km
ahr:132 max:144 shoes: Adidas Supernova boost
just a jog. not what had planned but oh well..
Saturday Mar 21, 2015 #
stretch/yoga 10:00 [0]
7 PM
orienteering race 50:05 7.73 km (6:29 / km) +260m 5:33 / km
ahr:156 max:171 shoes: Roc lite #3
Swiss night O champs.. bitter disappointment :(
I was really looking forward to my first night champs and was feeling in good 'race mode'.
It was a hectic mass start with all the girls but I managed to head off fast in the right direction and found myself towards the front on the long leg to the first control. Approaching the first control I could see that the other girls were running too far along the track, so I cut in earlier and nailed the control as first! Lost a little time on number two which was a short leg along the slope in green, but many lost almost 10 minutes here! Heading off to three I was alone but ran well up to the map change (40 mins) without really any mistakes. I was pleased to be following my plan of running fast track options, being really careful with direction in the forest and nailing the controls. After the map change I made two little mistakes but relocated well and was continuing merrily on my way when suddenly, my headlamp died.
No warning, just suddenly pitch dark. I hadn't taken my spare lamp because it is quite bulky and not bright enough to race, though in hindsight of course I wish I had. I tried using the light from my watch to find a way on the tracks to the finish. Luckily on the way I helped a boy who asked where we were and he lent me his spare lamp which was very dim but enough to see the map and the next step ahead.
I felt so gutted, going from having a really good run and being totally in the flow to suddenly being in darkness and the race over. I only had 2k left to go, and was on a time of 50 minutes so I think I would easily have finished under 1:12, which would have put me less than 10mins behind in around 7th. I've never had a top 10 in a Swiss national.. So frustrating!
Positives:
- had a solid plan and stuck to it
- confident, trusted my navigation
- calm, not rushing, especially important into controls
- no result = disappointed = extra motivation
To improve:
- Physically felt ok but not able to push into top gear. Need to do running races to train this. HR usually higher than this for O races.
- some negative thoughts, because I was alone I assumed that somehow everyone was in front of me.
Map and GPS
Results
(splits are confusing because the order doesn't match what I ran because of forking and for the controls I missed (6-10 and 22-F) they just gave me the slowest split times!?)
I was really looking forward to my first night champs and was feeling in good 'race mode'.
It was a hectic mass start with all the girls but I managed to head off fast in the right direction and found myself towards the front on the long leg to the first control. Approaching the first control I could see that the other girls were running too far along the track, so I cut in earlier and nailed the control as first! Lost a little time on number two which was a short leg along the slope in green, but many lost almost 10 minutes here! Heading off to three I was alone but ran well up to the map change (40 mins) without really any mistakes. I was pleased to be following my plan of running fast track options, being really careful with direction in the forest and nailing the controls. After the map change I made two little mistakes but relocated well and was continuing merrily on my way when suddenly, my headlamp died.
No warning, just suddenly pitch dark. I hadn't taken my spare lamp because it is quite bulky and not bright enough to race, though in hindsight of course I wish I had. I tried using the light from my watch to find a way on the tracks to the finish. Luckily on the way I helped a boy who asked where we were and he lent me his spare lamp which was very dim but enough to see the map and the next step ahead.
I felt so gutted, going from having a really good run and being totally in the flow to suddenly being in darkness and the race over. I only had 2k left to go, and was on a time of 50 minutes so I think I would easily have finished under 1:12, which would have put me less than 10mins behind in around 7th. I've never had a top 10 in a Swiss national.. So frustrating!
Positives:
- had a solid plan and stuck to it
- confident, trusted my navigation
- calm, not rushing, especially important into controls
- no result = disappointed = extra motivation
To improve:
- Physically felt ok but not able to push into top gear. Need to do running races to train this. HR usually higher than this for O races.
- some negative thoughts, because I was alone I assumed that somehow everyone was in front of me.
Map and GPS
Results
(splits are confusing because the order doesn't match what I ran because of forking and for the controls I missed (6-10 and 22-F) they just gave me the slowest split times!?)
Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Roc lite #3
warm up, warm down and jog back to finish
arches still a bit sore
arches still a bit sore
Friday Mar 20, 2015 #
Strength 15:00 [0]
(rest day)
stretch/yoga 10:00 [0]
Thursday Mar 19, 2015 #
9 AM
Running 31:21 4.88 km (6:25 / km) +180m 5:25 / km
ahr:142 max:166 shoes: Nike Lunar Glide #2 white
Easy morning, Löliwald, with 10x 20''20'' hill sprint.
Felt good except my arches are feeling a bit sore, perhaps from wearing non supportive shoes yesterday and running for the train in them.
Felt good except my arches are feeling a bit sore, perhaps from wearing non supportive shoes yesterday and running for the train in them.
Strength 15:00 [1]
stretch/yoga 10:00 [0]
7 PM
orienteering tempo 43:44 5.96 km (7:20 / km) +165m 6:27 / km
ahr:156 max:165 shoes: Roc lite #3
Night O training, Chäferberg. Mass start with two loops and splitting, though mostly running alone. Good to test out the new lamp (it's rather heavy and uncomfortable but will do) and identify a few things to do better for the night O champs on saturday.
Push myself hard physically. Don't shy away from track options. Accurate compass when cutting through forest. Very disciplined approaching controls, not risky.
Push myself hard physically. Don't shy away from track options. Accurate compass when cutting through forest. Very disciplined approaching controls, not risky.
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Roc lite #3
Quads feeling a little tender, esp right. Arches still tight too esp left, though didn't feel it running.
Bit of a rest tomorrow.
Bit of a rest tomorrow.
Wednesday Mar 18, 2015 #
7 PM
Running intervals (track) 48:23 9.42 km (5:08 / km) +35m 5:02 / km
ahr:145 max:172 shoes: Adidas Supernova boost
Despite the perfect running weather I didn't get out till dark.. got a bit wrapped up in uni work (still trying to choose a masters project).
Anyway.. the lights were on at the aths track (I'm lucky enough to have a track 10 mins from my place) and the soccer team was training in the middle which gave me extra motivation ;)
10x 400m @90sec pace (3:45min/k) with 60sec rec (100m walk/jog).
I added a kick on the last 100m of the last 5, and the last rep I ran flat out.
91, 90, 90, 89, 90, 89, 87, 86, 86, 83
Pace wasn't super hard expect for the pushing at the end, but it's a good start and benchmark for future training. Looking forward to some track training with TSV once we switch to 'summer time'.
Anyway.. the lights were on at the aths track (I'm lucky enough to have a track 10 mins from my place) and the soccer team was training in the middle which gave me extra motivation ;)
10x 400m @90sec pace (3:45min/k) with 60sec rec (100m walk/jog).
I added a kick on the last 100m of the last 5, and the last rep I ran flat out.
91, 90, 90, 89, 90, 89, 87, 86, 86, 83
Pace wasn't super hard expect for the pushing at the end, but it's a good start and benchmark for future training. Looking forward to some track training with TSV once we switch to 'summer time'.
Tuesday Mar 17, 2015 #
7 PM
Running tempo 1:06:13 13.1 km (5:03 / km) +117m 4:50 / km
ahr:151 max:168 shoes: Adidas Supernova boost
TSV run- I have to remember how much easier it is to train with others.. Just Dominik and Simon and I tonight but it was a good pace. Not so hard that I couldn't talk a bit, but slightly out of the comfortable zone. Ran over the slope to Schubelbach, then through the fields to Wangen etc.
Looking forward to running and training for the GP Bern again at the start of may (great 16k road race I did last year).
Looking forward to running and training for the GP Bern again at the start of may (great 16k road race I did last year).
Strength 15:00 [0]
Monday Mar 16, 2015 #
Note
Didn't get to TSV run and strength training because prac at uni went much longer than expected, got home really tired at 8.30. Not having time for as much training as I would like, but I suppose I have to make the sessions I do, count.
Sunday Mar 15, 2015 #
10 AM
Running 42:03 7.99 km (5:16 / km) +71m 5:03 / km
ahr:154 max:164 shoes: Adidas Supernova boost
Went to hang out with Karin for the day at swiss junior training day, went for a long warm up run along the Rhine (and into Germany) while they were getting ready to train, trying to keep the pace under 5m/k. Mostly flat, some short sharp hills on the banks. Felt quite good.
orienteering 45:31 7.85 km (5:48 / km) +15m 5:45 / km
ahr:154 max:171 shoes: Adidas Supernova boost
3 x sprint intervals of about 2km each (warm down and jogging between courses also included, can't be bothered splitting).
Quite a cool training idea: at the start of each course we had to run 800m hard till picking up the map, then continue on the course.
Some little mistakes, routine a bit too loose.
HR never reall high.. not pushing hard enough?
In the afternoon we did some fun route choice competition with the juniors, drawing as fast as possible the shortest routes for a course.
Quite a cool training idea: at the start of each course we had to run 800m hard till picking up the map, then continue on the course.
Some little mistakes, routine a bit too loose.
HR never reall high.. not pushing hard enough?
In the afternoon we did some fun route choice competition with the juniors, drawing as fast as possible the shortest routes for a course.
Saturday Mar 14, 2015 #
Note
Snow physics excursion all day in Davos.
Friday Mar 13, 2015 #
6 PM
Running 1:08:05 11.44 km (5:57 / km) +224m 5:25 / km
ahr:143 max:171 shoes: Adidas Supernova boost
Ran to Eichholz, a little bit around the forest. It's lovely in the forest before the leaves grow back in spring, although I don't like the way the blackberries are looking so perky without their decking of snow.
Felt summery with the first smells of fresh cow poo in the fields.. Lots of lovely bird song, I don't spend enough time outside at the moment!
Intervals (somehow not the easiest alone on a friday evening..)
5x steep hill (far end of Eichholz, bridge to road)
Times 1:16, 1:20, 1:21, 1:19, 1:16. Rec jog same time back down.
5x 800m on the aths track, 1min rec.
Times 3:15, 3:15, 3:15, 3:12, 3:08
Didn't have it in me to push 100% on the track so I aimed on keeping it steady. First time on the track is always a bit demoralising..
Felt summery with the first smells of fresh cow poo in the fields.. Lots of lovely bird song, I don't spend enough time outside at the moment!
Intervals (somehow not the easiest alone on a friday evening..)
5x steep hill (far end of Eichholz, bridge to road)
Times 1:16, 1:20, 1:21, 1:19, 1:16. Rec jog same time back down.
5x 800m on the aths track, 1min rec.
Times 3:15, 3:15, 3:15, 3:12, 3:08
Didn't have it in me to push 100% on the track so I aimed on keeping it steady. First time on the track is always a bit demoralising..
Thursday Mar 12, 2015 #
7 AM
Running 20:01 4.06 km (4:56 / km) +7m 4:53 / km
ahr:151 max:163
Flat morning jog, beautifully refreshing being out on the lake on a sunny morning. Stopped to stretch- hamstrings tight from speed and strength.
Mulling over what to do my masters thesis on.
Mulling over what to do my masters thesis on.
Strength 15:00 [0]
4 PM
Running warm up/down 10:48 1.68 km (6:26 / km) +19m 6:06 / km
ahr:137 max:156
orienteering tempo 22:07 4.19 km (5:17 / km) +32m 5:05 / km
ahr:162 max:171
2x Sprint O training in Lenzburg, with detailled line-O sections followed by tricky route choices. From both starts I ran to fast/too far. Route choices ok, a couple of little nav errors. Felt ok but never got much chance to go really flat out for long because it was quite technical.
Running warm up/down 9:45 1.35 km (7:15 / km) +11m 6:58 / km
ahr:133 max:148
Wednesday Mar 11, 2015 #
Event: Lipica open 2015
Note
everything other than training got the better of me today. Had planned longer intervals but will do them on friday instead.
Tuesday Mar 10, 2015 #
12 PM
running drills/plyo 10:00 [3] 1.0 km (10:00 / km)
running drills during warm up
Running 1:14:00 12.0 km (6:10 / km) +220m 5:39 / km
ahr:148 max:170 shoes: Adidas Supernova boost
Run from Fluntern, down to shorts and a t-shirt today.
Started with 10mins drills and then various intervals with focus on leg speed and running form. How did a short sharp intervals session turn into such a long run!
3 x (4 x 30'' sprint /30'' jog) with 60'' between sets
2 x (5 x 60'' hill /60'' jog down rec) longer jog to a steeper hill between sets
Started with 10mins drills and then various intervals with focus on leg speed and running form. How did a short sharp intervals session turn into such a long run!
3 x (4 x 30'' sprint /30'' jog) with 60'' between sets
2 x (5 x 60'' hill /60'' jog down rec) longer jog to a steeper hill between sets
1 PM
Strength 30:00 [0]
Strength at the gym with weighted machines, tiny bit heavier than last week, two sets of 12-15 of each. Takes 45mins but a bit of faffing about in between.
Monday Mar 9, 2015 #
Note
(rest day)
got home full of good intentions to go to TSV strength training, but Tobias had cooked something so delicious smelling that I couldn't drag myself out again.. at least I had a productive evening of uni work and nice dinner.
Making the easy days easy, hard days hard ;)
Making the easy days easy, hard days hard ;)
Sunday Mar 8, 2015 #
12 PM
Running long 1:55:14 13.12 km (8:47 / km) +989m 6:23 / km
ahr:151 max:165 shoes: Roc lite #3
Long run from Pfäffikon-Luegeten-Bilsten-Bräggerhof-Helamu-Ruchweid.
Steep up for the first 20mins or so, then undulating along the hillsides in the glorious sunshine. I was pushing, not plodding, and felt really good for the first 90mins. Then after Bräggerhof there was quite a lot of deep snow and the last 20mins up to Ruchweid was tough, especially my 'short cuts' through untrampled snow.
It was great for motivation having a one way run and also being in a bit of a rush get to Ruchweid in time to watch Tobias 'race' in the Fasstugeli Rennen. This is another ridiculously funny swiss winter sport- 'skiing' on curved wooden planks from a barrel strepped to their feet.. totally hilarious to watch, especially when they have to go over the jump. I was kind of tempted but chickened out..
Steep up for the first 20mins or so, then undulating along the hillsides in the glorious sunshine. I was pushing, not plodding, and felt really good for the first 90mins. Then after Bräggerhof there was quite a lot of deep snow and the last 20mins up to Ruchweid was tough, especially my 'short cuts' through untrampled snow.
It was great for motivation having a one way run and also being in a bit of a rush get to Ruchweid in time to watch Tobias 'race' in the Fasstugeli Rennen. This is another ridiculously funny swiss winter sport- 'skiing' on curved wooden planks from a barrel strepped to their feet.. totally hilarious to watch, especially when they have to go over the jump. I was kind of tempted but chickened out..
walking 20:00 [0]
Hike back down to Galgenen with Tobi- got in some more fun downhill snow running :)
Saturday Mar 7, 2015 #
Note
slept:8.0
Calves still a bit tight.
1 PM
Running tempo 1:08:04 10.37 km (6:34 / km) +272m 5:48 / km
ahr:150 max:175 shoes: Saucony Cortana
Running in a t-shirt for the first time in spring is sooo amazing!!
For a while I have been meaning to set myself a little tempo loop in Eichholz and today I did it- a nice mix of up and down, steep and gradual, rough and smooth. The finish is 75m above the start.
Ran it 3 times with 5mins jog back down in between. Times 11:28, 11:58, 11:35. Pushed at what felt like hard race pace. Tough, especially the hill at the end and trying to be as fast as the first round.
Gotta do a good proper long run tomorrow and in the next weeks inject some more speed into my training before easter.
For a while I have been meaning to set myself a little tempo loop in Eichholz and today I did it- a nice mix of up and down, steep and gradual, rough and smooth. The finish is 75m above the start.
Ran it 3 times with 5mins jog back down in between. Times 11:28, 11:58, 11:35. Pushed at what felt like hard race pace. Tough, especially the hill at the end and trying to be as fast as the first round.
Gotta do a good proper long run tomorrow and in the next weeks inject some more speed into my training before easter.
6 PM
walking 30:00 [0]
Snow shoe hike up to a hut for Fondue dinner as work celebration. 5th Fondue in 5 months.. Lovely hiking back down in the moonlight. Lower calves still a bit tight.
(I log hiking as intensity 0 just to keep track, time sort of indicates effort time)
(I log hiking as intensity 0 just to keep track, time sort of indicates effort time)
Friday Mar 6, 2015 #
7 PM
Running warm up/down 9:07 1.55 km (5:53 / km) +47m 5:06 / km
ahr:146 max:159
Warm up run from home to Löliwald
orienteering 42:00 3.96 km (10:36 / km) +186m 8:35 / km
ahr:142 max:168
Night O with the OLG youngsters in Löliwald. Mass start with splitting and then some loops. My lamp was really dim (had problems with the new one so had to use the old one) so in the first half I just pottered around being a shadow, then borrowed a slightly better backup lamp but still couldn't see enough to really run. Easy day today anyway.
Running warm up/down 16:18 2.34 km (6:58 / km) +36m 6:29 / km
ahr:125 max:149
collecting controls and run home.
Thursday Mar 5, 2015 #
5 PM
Running intervals 52:00 8.9 km (5:50 / km) +87m 5:34 / km
ahr:150 max:175 shoes: Adidas Supernova boost
Run from Fluntern with 5x 1 lap Finnenbahn Intervals with 1min rec (bark-chip loop with a bit of up/down).
Lap times 3:31, 3:26, 3:26, 3:28, 3:24, then 5x 60/30 at the end.
Felt good to run hard, had to fight hard to keep the same pace.
Lap times 3:31, 3:26, 3:26, 3:28, 3:24, then 5x 60/30 at the end.
Felt good to run hard, had to fight hard to keep the same pace.
running drills/plyo 5:00 [3]
drills during warm up
6 PM
Strength 30:00 [0]
Strength with resistance at the gym after run.
riding 10:00 [1]
Warm down after strength.
Wednesday Mar 4, 2015 #
7 PM
Running 27:00 5.0 km (5:24 / km) +16m 5:19 / km
ahr:135 max:153 shoes: Adidas Supernova boost
Immer noch Muskelkater (vor allem Waden und Iliotibial), aber viel besser.
Fühle mich nicht 100% (Kopfschmerzen seit gestern) aber auch besser als gestern Abend.
Fühle mich nicht 100% (Kopfschmerzen seit gestern) aber auch besser als gestern Abend.
running drills/plyo 10:00 [3] 0.8 km (12:30 / km)
Trying to loosen legs up with some drills.
Tuesday Mar 3, 2015 #
12 PM
rowing 10:00 [1]
Had a strength training advice session at the gym at Fluntern, luckily didn't have to do much becase even just walking is still a bit of a problem today with this Muskelkater!
Anyway, did 10mins on the rowing machiene because is was in the sun and doesnt involve legs.. doesn't exactly get the HR up though.
Anyway, did 10mins on the rowing machiene because is was in the sun and doesnt involve legs.. doesn't exactly get the HR up though.
riding 10:00 [2]
then a v. quick spin on the bike to hopefully get some blood flow to the legs.
7 PM
swimming 20:00 [1]
Easy swim, half breast stroke, half freestyle.
water running 25:00
Easy pool running. Legs possibly sorer than yesterday, hope this helps. I have to go down stairs sideways :/
Monday Mar 2, 2015 #
stretch/yoga 10:00 [0]
(rest day)
Ouch!! progressively sorer muscles throughout the day.. Quads not bad because I think they were quite well prepared, but lots of other random muscles obviously got a shock..
Skipped strength training with the running group and did stretching and light massage at home.
Skipped strength training with the running group and did stretching and light massage at home.
Sunday Mar 1, 2015 #
Strength 10:00 [0]
stretch/yoga 10:00 [0]
Running 10:00 [2]
jogging up to the start of Laui Stafette with Christoph und Lea
walking 40:00 [1]
Walking up to start of Laui Stafette. Feeling rather nervous about running back down such a steep slope and hoping like mad that my knee pain wouldn't come up again..
Running race 11:47 [5] 2.5 km (4:43 / km)
Laui Stafette Tallauf!
This is a really cool and unique event, a kind of winter mountain relay with 7 per team like this: flat run through town (15mins), MTB (20mins), uphill run (30min), uphill snowshoe run (20mins), downhill ski (3mins), downhill run (10mins), flat run through town (3mins). The Skiiers and snowshoers were flown up to their starts with the Heli, which created an exciting buzz!
I was of course doing the downhill run (I was in a team from the runners club who painted it as a terrifyingly dangerously run, only suitable for orienteers or mad people imported from outside the running club). 2.5km with 560m drop, fastest ever time around 8mins. I was really nervous about it because I had a hint of the sharp knee pain during intervals on wednesday, which reminded me with dread that I have damaged cartilage and have to be careful. Walking up to the start just made me more nervous because most of the route reminded me more of a ski piste than something you could run down.. and I'm still a bit nervous about steep slopes since my tobogganing incident!
Anyway, once my skiier came into the changeover I was off and there was no stopping till the end! As soon as I started I realised how much fun it was, friggin awesome fun!!!! The snow was soft so I could take big flying steps and land comfortably, only fell once by getting one foot stuck into deeper snow. I was probably overly hesitant in the beginning now I think back, grabbing trees on the way down through the forest to slow down. In the middle there was a flatter section on a snow covered road where I was really trying to push because I could hear Christoph behind me, but legs were feeling a bit in shock from the first steep decent. And then there was the really steep slope down the field into the finish, where I was pretty much out of control trying to keep my feet up with the rest of my body, it felt like flying!
My time was a bit slow compared to Christoph and Lea, but I was very happy to finish uninjured and to have absolutely loved it!! Would have been beneficial to also do a test run of the route to build confidence.
Unfortunately it's only every two years- not sure if I'll still be in Switzerland in 2017, but if so then I cant wait..
This is a really cool and unique event, a kind of winter mountain relay with 7 per team like this: flat run through town (15mins), MTB (20mins), uphill run (30min), uphill snowshoe run (20mins), downhill ski (3mins), downhill run (10mins), flat run through town (3mins). The Skiiers and snowshoers were flown up to their starts with the Heli, which created an exciting buzz!
I was of course doing the downhill run (I was in a team from the runners club who painted it as a terrifyingly dangerously run, only suitable for orienteers or mad people imported from outside the running club). 2.5km with 560m drop, fastest ever time around 8mins. I was really nervous about it because I had a hint of the sharp knee pain during intervals on wednesday, which reminded me with dread that I have damaged cartilage and have to be careful. Walking up to the start just made me more nervous because most of the route reminded me more of a ski piste than something you could run down.. and I'm still a bit nervous about steep slopes since my tobogganing incident!
Anyway, once my skiier came into the changeover I was off and there was no stopping till the end! As soon as I started I realised how much fun it was, friggin awesome fun!!!! The snow was soft so I could take big flying steps and land comfortably, only fell once by getting one foot stuck into deeper snow. I was probably overly hesitant in the beginning now I think back, grabbing trees on the way down through the forest to slow down. In the middle there was a flatter section on a snow covered road where I was really trying to push because I could hear Christoph behind me, but legs were feeling a bit in shock from the first steep decent. And then there was the really steep slope down the field into the finish, where I was pretty much out of control trying to keep my feet up with the rest of my body, it felt like flying!
My time was a bit slow compared to Christoph and Lea, but I was very happy to finish uninjured and to have absolutely loved it!! Would have been beneficial to also do a test run of the route to build confidence.
Unfortunately it's only every two years- not sure if I'll still be in Switzerland in 2017, but if so then I cant wait..
C • fun 2