Saturday Sep 30 |
 | Orienteering Competition 17:00 [5]4 km (4:15 / km) +100m 3:47 / km | |
| ahr:170 max:180 |
| PostfinanceSprint Final. City sprint in Bern. Last place.
Worst race of the year (well, if I think about it, it's the first bad race of the year ;-)). Lost 30'' in the beginning on a control that was not where it was marked on the map, made some bad route choices. Running felt ok, but when Mikkel Lund passed me and I couldn't follow one single meter, I knew that this was probably not the best day. Absolutely no chance, I knew I would get trashed, but not like this, it's quite embarassing... Daniel Hubmann rocked again.
Nice event, quite a lot of spectators, felt a little like at WOC in 2003 at the start (was a bit more nervous then, though ;-)).
results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
| Running 20:00 [3]5 km (4:00 / km) +50m 3:49 / km | |
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| warm up |
Friday Sep 29 |
| Running 15:00 [3]3 km (5:00 / km) +100m 4:17 / km | |
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| warm up & cool down. |
| Orienteering Competition 43:00 [5]6 km (7:10 / km) +300m 5:44 / km | |
| ahr:168 max:177 |
| Postfinance-Sprint Qualification, 19th place.
uff! Felt already at warm up that I would suffer today, so I had to go for Plan B: make no mistakes, endure the pain uphill and try to push hard downhill and in the flat parts. I was able to do this quite well, very clean on the map, except for some bad routes towards the end. Surprisingly, even though I felt real heavy, I was always around 6th place in the first half of the race! But I ran out of power towards the end, especially uphill, where I lose 25% on every uhill leg... performance was still good enough to qualify for the final tomorrow, which is all I could expect after only 5h of running in the last 3 weeks. Course, forest and weather were great. And I'm sure this race today and the one tomorrow will strengthen the engine well enough so that I will survive the real race on Sunday.
results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
| Note | |
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| and I definitely won't go to the OMM, for that kind of thing a bit more training is needed... |
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| C • wimp! ;) 4 |
Thursday Sep 28 |
| Running 20:00 [2]4.0 mi (4:59 / mi) | |
| ahr:130 |
| easy jog to get rid of all the stress from the office. Felt crap. |
Tuesday Sep 26 |
| Running Intervall 22:00 [5]6 km (3:40 / km) +100m 3:23 / km | |
| ahr:143 max:177 |
| Some intervals with Kaspar to keep the body's fat ratio low. We did 7x3' with 1' breaks and then two 30'' sprints. If I hadn't fixed this training with Kaspar, I would not have done this today, was too tired, but then I felt better with every rep. We were again quite even today, Kaspar's finish was a bit better though. He was complaining about painful legs from the 10k race on the weekend and back pains from the bike-O training... well, I guess one of us is a wimp, although I didn't really feel like that today ;-)
Good training for the races on the weekend, I'm really looking forward to competing against the world's elite for the first time this year! My main goal will be to do as well as possible in the qualification, so that I can start as late as possible in the sprint final, where I will probably get trashed ;-) |
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| C • Friday Apero, Saturday little ... 3 |
| Running 42:00 [3]8 km (5:15 / km) +200m 4:40 / km | |
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| warm up, between intervals, cool down |
Sunday Sep 24 |
| Cycling 1:20:00 [4]30 km (2:40 / km) +400m 2:30 / km | |
| ahr:140 max:170 |
| Bike-O relay champs. Legs ok, but I was not ready to compete today. Must learn how to bike before I do this again. |
| Running 27:00 [2]6 km (4:30 / km) +50m 4:19 / km | |
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| easy run to loosen up the legs. Seeing the awesome start list for PostfinanceSprint on Friday and Saturday really motivated me to do something more for the body. |
Saturday Sep 23 |
| Cycling 3:50:00 [3]100 km (2:18 / km) +2000m 2:05 / km | |
| ahr:123 max:167 |
| Ziegelbruecke-Pragelpass-Ibergeregg-Pfaeffikon. With dolph on his comeback, which is going well ;-)
Really nice weather, cool tour!! Legs quite ok, but in the end I was simply lacking some serious power. Climbs always seemed so steep, I wonder if they really were or it's because I'm just a wimp. Also, I'm glad I learned from previous experiences and took twice as many power bars with me than I expected I would need. I really needed them today... on a lousy 100km ride! Last year, I would have done this before breakfast! But this year, I just didn't do enough long trainings on the bike to be able to do that. On the other hand, concentrating more on orienteering certainly paid off this summer. |
Friday Sep 22 |
| Running Intervall 30:00 [4]8 km (3:45 / km) +200m 3:20 / km | |
| max:172 |
| felt slow. |
| Running 35:00 [3]6 km (5:50 / km) +100m 5:23 / km | |
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| warm up, between intervals, cool down |
| Cycling 50:00 [2]22 km (2:16 / km) +200m 2:10 / km | |
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Thursday Sep 21 |
| Running 42:00 [2]9 km (4:40 / km) +100m 4:25 / km | |
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Monday Sep 18 |
| Running Intervall 6:00 [4]2 km (3:00 / km) | |
| ahr:135 max:163 |
| intervals with Hannes. Totally out of it, HR was 15 beats too low and I couldn't follow Hannes, who was sick in the last weeks and 's in really bad shape at the moment. Stopped after the second 3' interval. |
| Running 30:00 [3]5 km (6:00 / km) +100m 5:27 / km | |
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| warm up, between intervals, cool down |
Sunday Sep 17 |
| Running 1:15:00 [3]12 km (6:15 / km) +900m 4:33 / km | |
| ahr:140 max:153 |
| wanted to run up to Rigi from Goldau. Weather conditions were really horrible and I was freezing wet and cold (running uphill!) after less than an hour. So I decided to cut the training short and catch the earlier train back down. But still felt good to be outside. |
Saturday Sep 16 |
| Cycling 3:00:00 [3]85 km (2:07 / km) +1800m 1:55 / km | |
| ahr:130 max:159 |
| Ziegelbrücke-Flüelen via Klausenpass. Very nice ride, nice weather, was good to be in the mountains again! Felt quite good, legs pushing nicely at constant 5'40'' - 6'00'' / 100m uphill. Legs felt heavy at the end, but I guess this was about the longest I could do without pain considering the few cycling kms I have in the legs this year.
Dolph would have liked this too, but he couldn't make it out of bed (at 10.30am)... man, if you had just a little bit of will and fighting spirit, you could have become really good ;-) You're the Hakan Yakin of orienteering! |
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| C • do you remember...?? 4 |
Friday Sep 15 |
| Note | |
| (rest day) |
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Thursday Sep 14 |
| Cycling 1:20:00 [3]50 km (1:36 / km) +500m 1:31 / km | |
| ahr:125 max:158 |
| evening ride with dolph, who was pushing like a maniac uphill and also in the flatter parts to trash a cyclist we passed ;-) Unfortunately, the other guy eventually trashed us. So embarassing!
Not motivated for training this week. |
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| C • trashing 1 |
Wednesday Sep 13 |
| Note | |
| (rest day) |
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Tuesday Sep 12 |
| Running 1:01:00 [3]13 km (4:42 / km) +350m 4:08 / km | |
| ahr:140 max:158 |
| run in the Zueriberg. I must get more and better sleep. |
| Strength 40:00 [1] | |
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| whole body. |
Monday Sep 11 |
| Note | |
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| Btw., I found a partner for the KIMM - Baptiste will join me! I have seven weeks now and there is not a day to miss... ;-) |
| Cycling 30:00 [1] | |
| (rest day) |
| wanted to enjoy the free afternoon and the nice weather today and do a longer ride, but felt very tired and so I decided to take it short and easy. |
Sunday Sep 10 |
| Running 40:00 [3]7 km (5:43 / km) +150m 5:10 / km | |
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| warm up & cool down for both races. |
| Orienteering Competition 27:00 [4]5 km (5:24 / km) +180m 4:35 / km | |
| ahr:167 max:176 |
| Swiss Middle Distance Champs, Qualifier.
A solid race with only a small mistake to the 3rd last control. Legs felt fresh and HR went up nicely right from the beginning so I knew I didn't have to push hard and just keep a good speed. Nice course.
results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=...
heat 2: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=...
map: http://www.denissteinemann.ch/archive/maps/aemperg... |
| Orienteering Competition 32:00 [5]6.5 km (4:55 / km) +200m 4:16 / km | |
| ahr:169 max:177 |
| Middle Distance champs, Final. 5th place!
Technically another very fine race, only some small mistakes, 45'' in total, in the quite tricky Strassberg. In the flat and sometimes green slopes, hills and depressions that can always turn and change direction very subtly, it was very important to always keep the concentration and use the compass. Physically I didn't feel as fresh as in the morning, tried to push hard but didn't feel fast. This terrain is too flat and too fast for me, so I think 5th place is about the best I can get.
I am very deeply impressed by Matthias Merz and Daniel Hubmann, who completely trashed the whole field in the final! Hard to imagine that anyone could beat this, especially since both of them said they couldn't be 'a single second faster'!! I mean, 28.35 for 6.3km and 200m climb in fast but definitely not easy terrain is pretty good, right? It would have been interesting to know how it feels to run at this speed. Had I not taken it easy in the end and been 3'' faster in the qualifier, Daniel would have started 2' behind me and caught me at about nr. 12. I wonder how many controls I could have followed him, maybe till 16 or so. Baptiste was caught by Matthias and was able to follow only a few controls...
results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=...
map: http://www.denissteinemann.ch/archive/maps/strassb... |
Saturday Sep 9 |
| Running 35:00 [3]8 km (4:22 / km) +100m 4:07 / km | |
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| engine test. |
Friday Sep 8 |
| Strength 30:00 [1] | |
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| upper body. |
Thursday Sep 7 |
| Running Intervall 27:00 [5]8 km (3:22 / km) +150m 3:05 / km | |
| ahr:148 max:182 |
| Intervals, 3x(3x3'), 1' breaks and 3' between sets. Tried to follow Kaspar's good speed ;-) Succeeded in doing that most of the time, lost a few meters sometimes towards the end. HR rising nicely by 1-2 beats in every rep. This is the kind of training that will make me better. |
| Running 50:00 [3]10 km (5:00 / km) +150m 4:39 / km | |
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| warm up, between intervals, cool down |
Wednesday Sep 6 |
| Running 1:23:00 [4]13 km (6:23 / km) +600m 5:11 / km | |
| ahr:152 max:162 |
| Rumble in the jungle on Bonanza (62'). Wow, this was tough. Since May, nature has definitely succeeded in regaining its territory. Some parts were almost impassable now, especially open cut-down parts, which were quite runnable in the spring, now tortured me with hip-high blackberries and lots of other shit. I'm seriously thinking of changing the usual course in some parts.
Felt quite good in the beginning, but suffered badly in the last 20', had to walk often uphill. Still, the time is surprisingly good. But I should definitely do this kind of thing more often now to keep up the terrain engine power. Feel like I've been beaten up real bad after this training, shin, knee and back are hurting... |
| Cycling 1:10:00 [2]33 km (2:07 / km) +500m 1:58 / km | |
| ahr:126 max:159 |
| the usual evening ride: -Regensdorf-Weiningen-Hüttikerberg-Regensberg-. Heavy legs in the beginning, good in the end. Felt good to do some real training again. The season has not ended yet. |
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| C • next goals 6 |
Tuesday Sep 5 |
| Strength 40:00 [1] | |
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| whole body. Was about time I did this kind of thing again. |
Monday Sep 4 |
| Running Intervall 30:00 [5]9 km (3:20 / km) +200m 3:00 / km | |
| ahr:150 max:175 |
| Intervals, 10/8/6/4/2' with 2' breaks. On the usual loop for this training, was a little bit slower than when I did it the last time in May or smth.
Was quite painful today, intervals are really tough if you're not used to them anymore... |
| Running 36:00 [3]6 km (6:00 / km) +100m 5:32 / km | |
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| warm up, between intervals, cool down |
Sunday Sep 3 |
| Running 1:02:00 [3]14 km (4:26 / km) +50m 4:21 / km | |
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| went for a run in the Prater amusement park and the surrounding woods. Pretty nice! Felt crappy after a week of total body degeneration, so I just had to do something. Felt bad in the beginning, but with time the engine started going alright, did some easy accelerations at the end.
Would have really enjoyed competing up in Kandersteg this weekend! I think this would have been terrain made for me ;-) |
Saturday Sep 2 |
| Note | |
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| had my talk today. Wow, even though I didn't train at all this week, those last few days were everything but rest days. As this conference and talk were quite important (the most important in my PhD so far), I was spending lots of time preparing a 20min talk about quite complex stuff that I could easily talk about for an hour. Reducing lots of material down to the most essential parts such that the people hearing the talk still know what and how you're doing it, that's really an art. Anyway, all this gave me more than one sleepless night and I was nervous as hell. But surprisingly, once I stood in front of the people it went really well and I even started enjoying it, feeling confident. It went better than all the times I practised it. Seems to be like in orienteering, I often do better in competitions than in training.
But what it showed me once again is that I can do only one thing well at a time. I cannot train hard when I'm under pressure from other things, and work hard at the same time. Being able to do that is what impresses me the most about swisscheese, more than the orienteering performances themselves. |
Friday Sep 1 |
| Note | |
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| heading off to Vienna for SCA (Symposium on Computer Animation) |
