Thursday Nov 30 |
 | Note | |
| |
| heading off to Chile and Argentina tomorrow for 3 months. Really looking forward to this, first weeks will be in Santiago de Chile in a language school, learning spanish and getting to know people. Afterwards, I hope I'll be able to do some nice trekkings and climb some technically easier mountains. Going above 6000m is the goal, and conquering the Aconcagua (America's highest mntn at 6950m) is my dream ;-). But I've never been above 4000m, so I have no idea how my body will react to the altitude. We'll see. |
Wednesday Nov 29 |
| Running 40:00 [3] | |
| |
| short endorphine run and some strength exercises after feeling crappy in the morning. Felt good afterwards. |
Monday Nov 27 |
| Strength 15:00 [5] | |
| |
| sixpacks, back. Was tough, but just had to use the body. But it's amazing how quickly the endorphine needs have decreased... |
Thursday Nov 23 |
| Running 1:08:00 [4]16 km (4:15 / km) +300m 3:53 / km | |
| |
| run with daniele, Flurin, Mätthu Merz. Good pace, rolling nicely in the flat parts, quite fast uphill (at least I felt very heavy). Got lost in the dark a couple of times, so the route on http://www.gmap-pedometer.com/?r=556332 is not exact. Felt good to move the legs again. |
Monday Nov 20 |
| Cycling 30:00 [2] | |
| |
| endorphine ride to get the international drivers licence at Strassenverkehrsamt Regensdorf. Some sixpack exercises afterwards.
Shit, I'm already at the stage where I have to log this kind of 'training'! |
| |
| C • You are on the good way :-)! 1 |
Saturday Nov 18 |
| Running 1:52:00 [3]21 km (5:20 / km) +600m 4:40 / km | |
| |
| Albis-Sihlbrugg-Samstagern. With Fos Ebneter, Domi Koch, Hanni and Guck. Felt tired all the way, my body doesn't work on insufficient sleep. |
Thursday Nov 16 |
| Running Intervall 20:00 [4]5.5 km (3:38 / km) +40m 3:31 / km | |
| ahr:168 max:175 |
| steady pace in Hönggerberg, with daniele, hf, and Flurin. Felt alright, lungs hurt a bit after 10min. daniele showing nice form!
http://www.gmap-pedometer.com/?r=545529 |
| |
| C • thanks for the run... 3 |
| Running 50:00 [2]10 km (5:00 / km) +100m 4:46 / km | |
| ahr:135 |
| |
Tuesday Nov 14 |
| Strength 15:00 [1] | |
| |
| some more sixpack- and chest-building for the Pacific beaches. With dolph at Irchel. This place sucks for real training, there are way too many distractions that keep us from concentrating on the weights...;-) but for November it's just fine |
| |
| C • Ah, shame on you guys!!! 5 |
Monday Nov 13 |
| Strength 30:00 [1] | |
| |
| upper body. Felt powerful today - I am definitely getting in shape for the Pacific beaches. |
Sunday Nov 12 |
| Running 2:20:00 [3]26 km (5:23 / km) +1000m 4:31 / km | |
| |
| nice long run with Daniele and Raffi Huber, Bonstetten-Feldenmoos-Aeugsterberg-Buchenegg-Uetliberg-Bonstetten. Legs felt tired at the end, but otherwise decent speed, daniele showing great fighting spirit at the end ;-)
Hmm, actually wanted to reduce and not increase the mileage now... ;-) |
Saturday Nov 11 |
| Orienteering Competition 42:00 [5]7 km (6:00 / km) +330m 4:51 / km | |
| ahr:166 max:174 |
| Club champs in Eichmoos, the map where I learned to orienteer 20 years ago and which built my engine for many years. As usual, the race was a score-O, where faster runners have to get more controls than slower ones. Felt surprisingly good, beat Andi by 3', and won the race. Still unbeaten in Eichmoos ;-) Wow, this map has become a total jungle! Sorry hf, I take back my comment about the shitty terrains in Baselbiet... |
| Running 20:00 [3]4 km (5:00 / km) +150m 4:13 / km | |
| |
| running to start and back |
Friday Nov 10 |
| Cycling 1:10:00 [2]34 km (2:04 / km) +500m 1:55 / km | |
| ahr:130 max:158 |
| the usual loop, -Regensdorf-Weiningen-Hüttikon-Regensberg-. Tried to keep a good rhythm all the way. |
| Strength 15:00 [1] | |
| |
| upper body |
Thursday Nov 9 |
| Cycling 40:00 [1] | |
| |
| easy ride to get some endorphine in the body. Not motivated. |
| |
| C • C'mon 3 |
Tuesday Nov 7 |
| Strength 30:00 [1] | |
| |
| upper body |
| Running 30:00 [2]6.5 km (4:37 / km) +100m 4:17 / km | |
| |
| giving the body some mileage after feeling bad with a headache all day long. Felt much better after the run. I'm an endorphin junkie. |
Sunday Nov 5 |
| Orienteering Competition 1:40:00 [5]20 km (5:00 / km) +600m 4:21 / km | |
| ahr:162 max:178 |
| Swiss Team Champs, 2. place.
Ran together with my old mates Andi and Luki Müller, it's been quite a while. Tough race, long, and you could never rest. I was 70' near the anaerobic threshold, although I only had the SI-card for 35-40'... but I think it's not just because it was difficult to split up, today I really felt the lack of (intensity) training in the past months, I felt bad most of the race, especially had no leg power in the terrain at all. Orienteering is only fun if you're in shape. Still, we lost only 40'' to the winners on their homeground (they basically grew up on this map). I lost well over a minute already to the first control, and I was late at nr.15 by 40'', where the whole team had to be at the same time. But especially Andi did quite a good job today! So it would not have been so difficult to win today, but anyway, it's the first medal for our club in this traditional competition for a long time :-)
results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=...
map1: http://www.denissteinemann.ch/archive/maps/zunzger...
http://www.denissteinemann.ch/archive/maps/zunzger... |
| Running 20:00 [3]3 km (6:40 / km) +200m 5:00 / km | |
| |
| running to the start |
Friday Nov 3 |
| Running 1:05:00 [3] | |
| |
| easy run with Daniele, Raphi and Hambi. Increased the speed from Limmat up to Hönggerberg, felt good. |
Thursday Nov 2 |
| Note | |
| |
| wanted to go for a run with Daniele and Hambi, but couldn't because of some back pain. Seems that too much upper body strength training is not good. |
Wednesday Nov 1 |
| Strength 30:00 [1] | |
| |
| upper body |
| Running Intervall 28:00 [4]8 km (3:30 / km) +100m 3:18 / km | |
| ahr:150 max:175 |
| 4x(6-7'). Did some intervals in the hope that Sunday's team champs will then be a little less painful. Rusty start, but then started feeling good, HR rising nicely, so I did some more reps than planned. |
| Running 30:00 [3]5.5 km (5:27 / km) +50m 5:13 / km | |
| |
| warm up, between intervals, and cool down |
