Training Log Archive: slauensteinIn the 7 days ending Mar 25, 2010:
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Thursday Mar 25, 2010 #
12 PM
strength 20:00 [1]
Core strength training with Marc before we ate lunch.
6 PM
running warm up/down 21:35 3.9 km (5:32 / km)
ahr:158 max:187 shoes: Mizuno Wave Elixir 4
Warming up at the track for my 3km TT. Nervous and tense, but running made me feel better.
running race 11:35 3.0 km (3:52 / km)
ahr:190 max:195 shoes: Mizuno Wave Musha
3000 meter time trial.
It is what it is and I tried my best. Given the circumstance in the last month, I am satisfied with my time. My goal in December was to be able to run 11:15, I knew that would be really hard for me right now, considering that I haven't done a fast training on the track (or almost at all) for the last month. Actually, my last interval training on the track was exactly a month ago today. So, 11:35 is ok. I'm not thrilled, but I'll take it. Marc was very nice to pace me for the run, we tried to run 90 second 400's, but I kept running 1 or 2 seconds too slow after the first km.
At least nothing hurts right now :-)
Splits were (per 400m)
92
91
90
94
94
95
94
46 (last 200)
It is what it is and I tried my best. Given the circumstance in the last month, I am satisfied with my time. My goal in December was to be able to run 11:15, I knew that would be really hard for me right now, considering that I haven't done a fast training on the track (or almost at all) for the last month. Actually, my last interval training on the track was exactly a month ago today. So, 11:35 is ok. I'm not thrilled, but I'll take it. Marc was very nice to pace me for the run, we tried to run 90 second 400's, but I kept running 1 or 2 seconds too slow after the first km.
At least nothing hurts right now :-)
Splits were (per 400m)
92
91
90
94
94
95
94
46 (last 200)
running intervals 30:05 4.6 km (6:32 / km)
ahr:149 max:184 shoes: Mizuno Wave Elixir 4
After a 10 minute break, I jogged for 10 minutes around the track. Then I did 5 x 200 meters at about 41 seconds with 1.5 minute running break in between. Felt fine again by this point. After the 5 intervals, I cooled-down, some of it barefoot on the grass. It's still pretty cold on the ground to be running barefoot. :-)
Wednesday Mar 24, 2010 #
5 PM
running 1:04:15 [1] 11.0 km (5:50 / km) +50m 5:43 / km
shoes: Nike Lunarglide
Running in Bern along the Aarre after spending the day with my mom trying on wedding dresses :-))))
I wanted to do a long run today, but my legs are still so sore from Monday that when my loop ended up being too short, I couldn't get myself to add on. I hope that running become easier and less painful soon. On a positive note, my hip flexor is almost completely good again. Yeah!
I wanted to do a long run today, but my legs are still so sore from Monday that when my loop ended up being too short, I couldn't get myself to add on. I hope that running become easier and less painful soon. On a positive note, my hip flexor is almost completely good again. Yeah!
Tuesday Mar 23, 2010 #
5 PM
Orienteering (setting controls) 15:00 [1] 2.0 km (7:30 / km)
Tuesday afternoon O training with your juniors. We all helped set controls today, so I only had a couple to put out.
6 PM
Orienteering 1:14:50 8.1 km (9:14 / km) +315m 7:44 / km
ahr:162 max:187 shoes: Inov-8 X-talon
Uphill interval (about 100 meter climb per interval and 600-800 meter distance) and then downhill orienteering.
I had a good day today. Felt strong on the uphill and orienteered well. I did have some more trouble on the 3rd downhill course, but that was because I was working so hard on the uphills. I guess that's the whole point :-)
The coach was pretty tough today...
I had a good day today. Felt strong on the uphill and orienteered well. I did have some more trouble on the 3rd downhill course, but that was because I was working so hard on the uphills. I guess that's the whole point :-)
The coach was pretty tough today...
Monday Mar 22, 2010 #
8 AM
running drills and plyometrics 30:00 [3]
Monday morning strength training. Didn't do the jumps. Hip flexor and back are getting better though.
strength 40:00 [1]
Normal strength program before heading off to Zürich for 2 appointments.
Today, I traveled from Neuchatel to Bern at 7am for our strength training, from Bern to Zürich at 10:30am for a meeting with my O coach and a doctors appointment, than back to Bern from Zürich at 15:30, so that I could be at my physio appointment at 17:00. Then from Bern back to Neuchatel at 18:00. Got home at 19:00 and hoped on the bike for an hour. Uff, what a day!
Today, I traveled from Neuchatel to Bern at 7am for our strength training, from Bern to Zürich at 10:30am for a meeting with my O coach and a doctors appointment, than back to Bern from Zürich at 15:30, so that I could be at my physio appointment at 17:00. Then from Bern back to Neuchatel at 18:00. Got home at 19:00 and hoped on the bike for an hour. Uff, what a day!
7 PM
indoor bike (hometrainer) 1:05:00 [1]
Watching Desperate Housewives and then Germany's Next Top Model.
Sunday Mar 21, 2010 #
1 PM
running 44:06 6.31 km (6:59 / km) +180m 6:07 / km
ahr:144 max:161 shoes: Mizuno Rider 12
Legs feel really heavy, but it was nice to be out in the woods. The woods are so beautiful right now, it's warm here and raining, so all the moss is glowing. Spring is here!
5 PM
strength 20:00 [1]
Core strength
feet and ankle strength 5:00 [1]
Saturday Mar 20, 2010 #
2 PM
strength (core strength) 20:00 [1]
feet and ankle strength 10:00 [1]
Night-O champs tonight....
7 PM
running 12:33 1.5 km (8:22 / km)
ahr:153 max:176
Warm-up for the Swiss Night-O champs.
Orienteering 36:42 4.6 km (7:59 / km) +120m 7:03 / km
ahr:180 max:192 shoes: VJ supra (yellow)
The night-O champs were a mass start this year with loops. I knew in advance that I would probably only run one loop, but I had always secretly hoped that it would go so well that I could run the whole thing and be really happy with my performance as well. Wishful thinking I guess. First of all, I started too fast. I don't know what I was thinking. I haven't run much in the last few weeks and I haven't done any fast running since my injury started. I don't know why I thought I could just run my little heart out and not fall apart physically 10 minutes later. Oh man, was this a painful experience. I felt awful about 10 minutes into the race and was reduced to a speed that felt only a little bit faster than normal running :-(
My hip flexor hurt a little, but all in all, I could tell that it would be a bad idea to run everything. This morning I have to say it was the correct decision. My legs hurts quiet a bit.
Felt pretty down about myself during the race. Lots of negative thoughts, which certainly didn't help. I need to find a different way of thinking about orienteering and I need to find peace with where I am at physically right now.
My hip flexor hurt a little, but all in all, I could tell that it would be a bad idea to run everything. This morning I have to say it was the correct decision. My legs hurts quiet a bit.
Felt pretty down about myself during the race. Lots of negative thoughts, which certainly didn't help. I need to find a different way of thinking about orienteering and I need to find peace with where I am at physically right now.
running warm up/down 10:00 [1] 1.8 km (5:33 / km)
Cooling down.
Friday Mar 19, 2010 #
Note
Rest day number 2...