Training Archive: stoneIn the 30 days ending 2006-06-30:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | ||||||||||||||||||||||||||||||||||||||||
Friday Jun 30 | ||
| Cycling 1:40:00 [3]40 km (2:30 / km) +1300m 2:09 / km | |
| ahr:137 max:150 | ||
| Goeschenen-Oberwald via Furkapass.
A bit tired in the beginning, but feeling better and better in the great surroundings! Had 55' on Furka (11.5km 900m) at quite solid speed. | ||
Thursday Jun 29 | ||
| Running 1:03:00 [3]14 km (4:30 / km) +350m 4:00 / km | |
| ahr:145 max:162 | ||
| Felt good today, quick legs. | ||
| Strength 45:00 [1] | |
| basic strength. Whole body.
Just read that Jan Ullrich was suspended by his team and won't start at the Tour! Basso will be next, well, all the top 100 guys will probably be next. Hmm, at least that gives me more time to train in July instead of sitting in front of the TV... | ||
Wednesday Jun 28 | ||
| Note | |
| (rest day) | ||
Tuesday Jun 27 | ||
| Running Intervall 15:00 [4]3 km (5:00 / km) | |
| ahr:130 max:160 | ||
| 2x7' jumps&sprints on the track. Felt already at the first meter of warm up jogging that the body just doesn''t want to go fast today. Therefore reduced the training, which I planned to make hard today. Max HR of 160 says it all. | ||
| Strength 30:00 [1] | |
| upper body. | ||
| Running 25:00 [3]5 km (5:00 / km) +50m 4:46 / km | |
| warm up, between intervals, cool down | ||
Monday Jun 26 | ||
| Running 49:00 [3]10 km (4:54 / km) +300m 4:16 / km | |
| ahr:138 | ||
| a bit tired. I must get better sleep again. | ||
| Running 44:00 [3]10 km (4:24 / km) +150m 4:06 / km | |
| ahr:146 max:160 | ||
| good, felt better than in the morning. Some easy sprints at the end. | ||
Sunday Jun 25 | ||
| Running 20:00 [2]4 km (5:00 / km) | |
| warm up and cool down. | ||
| Orienteering Competition 31:00 [5]7 km (4:26 / km) +150m 4:00 / km | |
| ahr:172 max:181 | ||
| 5er-Staffel.
Started well, was able to push really hard, at least that's what my heart rate monitor was telling me. Made some really stupid mistakes at the end, because I wasn't concentrated and my brain was fried by the heat and the fast pace. Very easy and fast orienteering, but as it was only my second race in Mittelland-terrain this year, I had some technical problems at this high speed, especially with controls at depressions. Lost 4'40'' to David Schneider, who in an absolutely world-class performance had 26.40 for 6.1km!!! I couldn't have run faster than 29'30 today. I want to see the guy who can run this faster than David!! This race and the heat today really killed me, when I came home I lied down and slept for two hours... | ||
Saturday Jun 24 | ||
| Running 1:10:00 [3]14 km (5:00 / km) +200m 4:40 / km | |
| ahr:147 max:170 | ||
| 50' running at a good speed in the afternoon heat, then 2x5' jumps and sprints, some of them on stairs. Right hamstring still a bit sore, so I did only short sprints and also took longer breaks to keep the heart rate 'low'.
| ||
| Cycling 1:00:00 [2]32 km (1:52 / km) +470m 1:45 / km | |
| Picking up the bike in Bonstetten and riding to Zürich. Felt really good, had almost unlimited power in the legs, so I kicked harder uphill. Watched the Germans kick some ass :-)) before the training and just made it home in time for the Argentina-Mexico game and before the thunderstorms started.
Seems like I finally recovered from last week, I'm getting older and it takes more time to recover from a night without sleep at Jukola....;-) Sleeping 11h last night was probably also quite helpful. | ||
Friday Jun 23 | ||
| Note | |
| (rest day) | ||
| legs quite sore, probably Forchlauf and then a harder strength training the following day wasn't such a good idea. Wanted to do jumps and sprints on the track, but that would have been an even worse idea today. | ||
Thursday Jun 22 | ||
| Strength 45:00 [1] | |
| basic strength, whole body. Good. | ||
| Cycling 1:35:00 [2]43 km (2:13 / km) +750m 2:02 / km | |
| ahr:125 max:156 | ||
| Zuerich-Bonstetten via Huenikerberg, Heitersberg, Islisberg. Ok, heavy legs, no power uphill. | ||
Wednesday Jun 21 | ||
| Running 35:00 [3]7 km (5:00 / km) +100m 4:40 / km | |
| warm up & cool down. | ||
| Running Competition 27:15 [4]7.5 km (3:38 / km) +130m 3:21 / km | |
| ahr:170 max:176 | ||
| Forchlauf.
Nothing to get excited about, more or less what I expected. Thought I could do a bit better after last week, but I was still running in terrain gear. Also felt a bit lazy today, after 3 total rest days the body somehow wasn't ready to go fast and I wasn't very motivated to push hard, which probably can be seen in the fairly low heart rate for a road race. Anyway, good start to phase 3 - increasing basic speed. | ||
Tuesday Jun 20 | ||
| Strength 30:00 [1] | |
| (rest day) | ||
| upper body. | ||
Monday Jun 19 | ||
| Note | |
| (rest day) | ||
Sunday Jun 18 | ||
| Running 15:00 [2]3 km (5:00 / km) | |
| warm up. | ||
| Orienteering Competition 1:26:00 [5]15 km (5:44 / km) +600m 4:47 / km | |
| Jukola, 3rd leg (long night).
This was the kind of race you don't forget for a long time. From the start, I was able to push really hard without getting tired. As times on first and second leg were a lot slower than predicted by the course setters, I expected a race toward 1h40 for me. After halfway through, the general feeling and my watch told me that I might even be able to do it in 90'. When I finished in 86', I knew this was probably worth a lot, but for sure I didn't expect it to be enough for 2nd place on the leg, just over 1' behind the best time!!!! The legs felt very good, I wasn't really tired in the finish, I'm sure I could have kept this speed for 30' more. Technically, I ran the long routes well (although most of the time it was just finding the right tracks from the thousands of runners before). Close to the controls, my orienteering was a bit lazy sometimes, I didn't slow down enough and didn't read the map carefully, but I was able to avoid bigger mistakes. Mentally, it was quite motivating to pass a lot of slower runners throughout the race, although sometimes this was a bit annoying on the narrow tracks. Maybe I had a small advantage because I could start 50' later than the leading runners, when there was more daylight (although it was never really dark during the night). Then again, they probably were on time for their start, not 30-40'' late like me... if I'd have been beaten by some seconds only, this would really annoy me now, but this way I'm happy with the performance as it is :-) Our team was in 131st place (3rd best non-scandiavian team, ok, there aren't so many of those ;-)) in the end, which I think is quite good, as only two of us have run in Scandiavia more regularly. Without the big mistakes on 1st and 5th leg, we could have made the top 100. Results: http://aapo.jukola.com/tulokset/en/j2006_ju/ Map part 1: http://www.denissteinemann.ch/archive/maps/jukola_... part 2: http://www.denissteinemann.ch/archive/maps/jukola_... part 3: http://www.denissteinemann.ch/archive/maps/jukola_... | ||
| C • You are... 1 | ||
| Note | |
| This last week in Finland was really great. Everything was perfect, the weather, the maps we were training on, the competitions, the sauna, the people I was travelling with. My orienteering is at a very good level again, I don't think I've ever run so well in Finland! It's really amazing how in only a few weeks, my body has improved from 2CV (SOLA-Stafette, etc.) to BMW again! Next step is to get the licence for a Ferrari :-) | ||
Saturday Jun 17 | ||
| Event: Jukola | ||
| Running 25:00 [3]4 km (6:15 / km) +50m 5:53 / km | |
| warming up the engine for tonight's race. Sprints and some jumps. | ||
Friday Jun 16 | ||
| Orienteering 1:15:00 [3]9 km (8:20 / km) +300m 7:09 / km | |
| Kvarnby. This is what O-paradise must look like! This is why I come to Finland for orienteering. Beautiful terrain, quite open, many small hills and marshes. Took it easy, but concentrated on using the compass and keeping direction. Good feeling for the map and terrain.
map: http://www.denissteinemann.ch/archive/maps/kvarnby... | ||
| Note | |
| wanted to play some more golf after the training. Tried a different course, but we weren't allowed to play on the public 9-hole par 3, because we didn't wear a shirt with turtleneck !?!? All my prejudices toward this 'sport' were confirmed today... | ||
Thursday Jun 15 | ||
| Event: Forssa Games | ||
| Orienteering Competition 26:00 [5]5 km (5:12 / km) +100m 4:44 / km | |
| ahr:170 max:178 | ||
| Forssa Games.
Had a very good race, except for a bad route choice to control 2 and a small mistake to nr. 10. With a perfect race today I could only be 30-40'' faster. Technically it was pretty easy, but running was quite rough, lots of rocks but soft ground, so I never felt fast. Nonetheless, I'm very happy with the performance, I am very secure on the map right now and the running speed is getting better and better. I lost 2'40'' to the winner, which is better than ever in this race for me, but it was good enough only for 40th place :-) But this is one of the toughest competitions in the world (definitely THE toughest in terms of runner density), looking at the results you see only top names up front (and dozens of finnish guys I've never heard of but who have amazing speed in this short distance and on their home terrain - this is what cross country races in Kenya must be like). And, only two swiss guys (Daniel Hubmann, Matthias Merz) beat me today :-))) Results: http://koti.mbnet.fi/lhr/forssagames/index_eng.htm... map: http://www.denissteinemann.ch/archive/maps/halinan... | ||
| Running 15:00 [3]3 km (5:00 / km) | |
| warm up & cool down | ||
| Orienteering 40:00 [2]5 km (8:00 / km) +100m 7:16 / km | |
| Night-O Training. It's a long time since I've done night orienteering in Scandinavia and as I'll be running long night in Jukola, this was a very important training. Even though it never really gets dark, it's not possible to apply the day-time technique 1:1, because you cannot see much farther than what your headlamp lightens. It is therefore crucial to always know where you are and always concentrate on the direction. At night, the compass is your best friend!! | ||
Wednesday Jun 14 | ||
| Orienteering 1:03:00 [3]7 km (9:00 / km) +200m 7:52 / km | |
| ahr:150 max:164 | ||
| Kisakallio. Wanted to go fast today (as I left out the competition yesterday evening), but felt tired again, so slowed down after a few controls. Nonetheless, technically it was a good performance with almost no mistakes, but I had to force myself to concentrate. Tough terrain, green, like Tampere... Wanted to do a night training tonight, but I need to recover for Forssa Games tomorrow evening.
map: http://www.denissteinemann.ch/archive/maps/kisakal... | ||
| C • wurscht! nach dem GER match ist abfahrt! 2 | ||
Tuesday Jun 13 | ||
| Orienteering 1:00:00 [3]7 km (8:34 / km) +200m 7:30 / km | |
| Running middle distance competition course from 3 weeks ago. Good, but felt a bit tired, both in the legs and the head. Made some mistakes, but for the most part again very secure on the map and with a clear concept of how to attack the controls.
map: http://www.denissteinemann.ch/archive/maps/ventela... | ||
Monday Jun 12 | ||
| Orienteering 1:00:00 [3]7 km (8:34 / km) +150m 7:45 / km | |
| Putting out controls. Kivimäki. Felt good.
map: http://www.denissteinemann.ch/archive/maps/kivimak... | ||
| Orienteering 48:00 [3]6 km (8:00 / km) +200m 6:51 / km | |
| Many controls. Gunnarlan Maja. Felt a bit dizzy and tired (went golfing with Daniele 3h before :-)) in the beginning, but was able to get the mind running and did a good technical training with a clear concept.
map: http://www.denissteinemann.ch/archive/maps/gunnarl... | ||
| C • auch gerade onlime?? ;-) 2 | ||
Sunday Jun 11 | ||
| Running 25:00 [2]4.0 mi (6:14 / mi) +50m 3:44 / km | |
| running to the start & cool down. | ||
| Orienteering Competition 37:00 [5]6 km (6:10 / km) +200m 5:17 / km | |
| ahr:170 max:178 | ||
| Suunto Games, 2. day. Chasing start.
There was one guy starting 1' ahead of me and one guy 30'' behind me. I started well, but made some bad route choices to control 2 and 3, so the guy behind me caught me (I never saw the guy before me (he ran the best time of the day). But he seemed to be running quite slowly, so I took over and kept pushing hard, making several mistakes, so I couldn't get rid of him. But then after control 8 I ran really well technically, I think he was always some 50m behind me, but never got close. In this second part, I ran almost perfectly, could push very hard and didn't make any mistakes in the very detailed controls!! Orienteering like this, that's what I'm training for!! Again, I lost most of my time (2'20'' to the winner) in the first half of the course, mostly due to mistakes. From control 8 to the finish, I only lost 20'' more to some very strong finnish runners (some of them who didn't run yesterday). Physically, technically and mentally (I really had that killer instinct to rock down an opponent in the end :-)) I felt excellent. today. results: http://www.helsinginsuunnistajat.fi/images/stories... splits: http://www.helsinginsuunnistajat.fi/images/stories... map: http://www.denissteinemann.ch/archive/maps/nuuksio... | ||
| C • ahr 170 2 | ||
Saturday Jun 10 | ||
| Running 25:00 [2]4 km (6:15 / km) +100m 5:33 / km | |
| Running to the start, cooling down. | ||
| Orienteering Competition 1:45:00 [5]15 km (7:00 / km) +600m 5:50 / km | |
| ahr:166 max:175 | ||
| Suunto Games, 1. day. A race for men.
Started well, but made some mistakes and felt already tired after about 30'. The constant up and down over the beautiful rock hills of Suunto games terrain, and the rugged ground in between, were tough on me, as I expected. The first race in Scandinavia is always very tough physically (and also technically, although every year I need less time to adjust to the terrain :-)). Juha Peltola caught me after 30', but he seemed to be slow as well and we took different routes, so we didn't see each other much. To control 15, he made a big mistake and I never saw him again, but so did I (didn't have the patience and the nerves). Lost about 3' there. But then, I decided to start fighting, as I realized the race would be quite long. And, surprisingly, I started feeling better! For those last 45', I was able to keep up my speed, maybe even accelerate (!), and I ran well technically. Janne Salmi won the race with 1:38, and there were some other good finnish guys. Matthias Gilgien was 3rd in 1:42. I was very surprised to have lost only 7', even though I made at least 5' mistakes overall. But I never felt this good physically in Suunto Games! After the big mistake, only Salmi was 1' faster than me, everybody else was slower in the second part of the race. results: http://www.helsinginsuunnistajat.fi/images/stories... splits: http://www.helsinginsuunnistajat.fi/images/stories... map (part 1): http://www.denissteinemann.ch/archive/maps/sorlamp... map (part 2): http://www.denissteinemann.ch/archive/maps/sorlamp... | ||
Friday Jun 9 | ||
| Orienteering 47:00 [3]7 km (6:43 / km) +200m 5:52 / km | |
| getting used to finnish terrain. Partner-O with Hannes. | ||
Thursday Jun 8 | ||
| Running Intervall 16:00 [4]4 km (4:00 / km) | |
| max:173 | ||
| warm up 20', then 3x5' jumps&sprints parcours (on the track). Time to get back some speed. Felt good. Did 2x200m on the track at the end, just to make sure that a Raid really makes slow. Had 33''... | ||
| Strength 30:00 [1] | |
| whole body. Only 2 sets for the legs because of the sprints&jumps before. | ||
| Running 30:00 [3]6 km (5:00 / km) +50m 4:48 / km | |
| warm up, between intervals, cool down | ||
Wednesday Jun 7 | ||
| Note | |
| (rest day) | ||
Tuesday Jun 6 | ||
| Note | |
| (rest day) | ||
Monday Jun 5 | ||
| Orienteering race 3:46:00 [3]25 km (9:02 / km) +900m 7:40 / km | |
| ahr:130 max:155 | ||
| Raid IGN Lafuma, 2nd day. We had a comfortable lead from yesterday, but nonetheless we managed to do the best time again today! We kept our tactics of not making big mistakes, and it paid off. In total, we won the race by 26'.
Corsin was again fighting to the limits (steeplechase and dolph, you track and road runners could really learn something! :-)), and I also felt sort of tired the whole day. I think this was mostly due to a pretty bad night in the tent... It was f...ing cold (probably just above 0), and I was shivering the whole night, I slept at most 2h... I was never happier to get up at 4:30 in the morning ;-) In almost all the mountain marathons or raids I've done so far, the night was the toughest part of the whole race - lying in a cold tent, on uneven ground, counting seconds. So next time I do this kind of race, I really have to prepare better in terms of material and also food. I don't care if I have to carry 1kg more, better regeneration will more than make up for that. Hmm, 1st price was a tent, it's 1.5kg, which is too heavy, but I'll think about taking that one next time :-) Results: http://raid-ign-lafuma.chez-alice.fr/ResultatsSI/E... Overall: http://raid-ign-lafuma.chez-alice.fr/ResultatsG/Cl... | ||
| C • Congratulation!! 6 | ||
Sunday Jun 4 | ||
| Orienteering race 3:23:00 [3]25 km (8:07 / km) +800m 7:00 / km | |
| ahr:138 max:162 | ||
| Raid IGN Lafuma, Les Rousses, 1st day. With Corsin. We won the race by 15'! Good technical performance in the sometimes quite tricky parts. The race was on a 1:20000 map, which consisted partly of the orienteering maps Premanon and Lamoura, so in those parts it was difficult to read the map just due to the shear amount of detail packed onto it. And in the places not part of an existing orienteering map, the Raid map required a lot of imagination sometimes...
I felt very good for the whole race. Corsin went through some pain in the end, but as usual, he showed great fighting spirit! I was surprised that we could have such a big lead, but I must say that the level of competition was probably not very high, not comparable to the Radys Mountain Marathon last year, and even less to the KIMM in England. But we did what we had to do - don't make big mistakes and let the others make them (which they did ;-)). Results: http://raid-ign-lafuma.chez-alice.fr/ResultatsSI/E... | ||
Saturday Jun 3 | ||
| Note | |
| (rest day) | ||
| I just looked at my training stats for the last six weeks, where I've finally started to train more seriously, and I can say that I'm very happy with how it went!
- 6 weeks - 64h (cycling 33h, but this is pure training time, not counting downhill) - 26'000m uphill (cycling 17'000m) - 4 high-quality competitions and 6 intervals In June I want to concentrate more on high quality, especially on good orienteering trainings and competitions with clear goals and good concentration. Also, I want to increase my basic speed by doing some shorter but harder intervals, maybe even on the track. Dolph and Daniele, will you join me? I need some pacemakers (steeplechase is too fast for me ;-))! | ||
| C • of course... 1 | ||
Friday Jun 2 | ||
| Cycling 30:00 [2]20 km (1:30 / km) +200m 1:26 / km | |
| (rest day) | ||
| easy cycling. Well, in the beginning not so easy, but felt tired and decided to finally do a real rest day today, to regain some strength for the Raid on Sunday and Monday. | ||
Thursday Jun 1 | ||
| Running Intervall intervals 25:00 [4]7 km (3:34 / km) +100m 3:20 / km | |
| ahr:144 max:176 | ||
| Intervals 5x5', 2' breaks, mostly flat. With Hannes and Kaspar. Felt ok, good speed, but never pushed hard. It was very interesting to see the difference between running on the road and running on small trails with soft ground. I couldn't quite follow Hannes on the road, but in the terrain it was just totally the opposite. This is not surprising though, as I've concentrated on strength and basic endurance and not speed in the last weeks. The plan was and is to do more flat running on the road after Jukola, in order to get the necessary speed. | ||
| Strength 45:00 [2] | |
| whole body. Harder on the legs. | ||
| Running 43:00 [3]7 km (6:09 / km) +200m 5:22 / km | |
| warm up, between intervals, cool down | ||
