Sunday Apr 29 |
 | Orienteering Competition 1:50:00 [5] | |
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| Langa Natten at Tiomila.
Ran solid the first 90', had to fight hard on the roads but was able to run decently in the terrain, some small mistakes, but was able to profit from other runners. Both the headlamp and I started losing power after 90' (the first time this has happened in ages, I have no idea why, and the battery has always been reliable, even tested it the day before! Maybe emptying it and then charging it right after is not a good idea??) So I had to run the last 5 controls with the Petzl. Very tired legs, mind and little light are not a good combination... I cannot always say where I ran in the end, even though I ran alone... I made some mistakes, which turned out to be bigger than I thought, but also lost constantly in the maze of small tracks near the finish. I Went out 5' behind the lead, was 10' behind after 85', and 15' behind after 110'.
So, an ok race, but it could have been better. I'm not trained for this kind of thing anymore. No idea how I was able to do last year's Jukola performance ;-) LOK was in 28th place this year, the best result in this millenium, I think!
results: http://www.10mila.se/2007/resultat/h4_leg.shtml |
Friday Apr 27 |
| Orienteering 1:00:00 [3] | |
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| another night training in very nice terrain. Felt much better and also much more secure on the map than yesterday. |
Thursday Apr 26 |
| Orienteering 1:00:00 [3] | |
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| night training in Linkoping. Legs hurt from yesterday, some problems with the map, some big mistakes. |
Wednesday Apr 25 |
| Running Intervall 12:00 [5] | |
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| 4x(3' easy, 2' middle speed, (Maetthu's 'middle' speed...), 1' full speed). With Flurin, Maetthu, Bio. Ok, felt a bit rusty, same speed as Flurin, but noch chance against Maetthu and Bio. |
| Running 40:00 [2] | |
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Sunday Apr 22 |
| Orienteering Competition 40:00 [5] | |
| max:173 |
| Nidwaldner OL Kernwald. Pretty good start, but then legs got tired and heavy in the very tough terrain. Lots of small mistakes, no flow. No chance against the masters. Orienteering is tough.
results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
| Running 35:00 [2] | |
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Saturday Apr 21 |
| Cycling 3:30:00 [2] 100 km (2:06 / km) +1700m 1:56 / km | |
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| Very high fun-factor in Schwarzwald: Säckingen-St.Blasien-Schluchsee-Koblenz. There are still a lot of very nice places in that region that remain to be visited. It's amazing, an awesome region so close to Zürich but basically unknown to me!!
Climbing not fluent yet, but still fresh legs after 100km. The body is adapting to the mileage now. |
Friday Apr 20 |
| Strength 1:00:00 [1] | |
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| whole body. Good |
| Running 1:01:00 [3] 12 km (5:05 / km) +200m 4:42 / km | |
| ahr:135 max:152 |
| evening run with Mätthu. Tired from the strength. |
Wednesday Apr 18 |
| Running Intervall 20:00 [5] 7 km (2:51 / km) +50m 2:46 / km | |
| max:177 |
| Intervals, 5x(3'/1'). With Fos and Flurin. Good. These trainings are starting to be fun (but not any less tough...), I can almost keep the speed of the others now, at least Flurin. Felt infinitely better than yesterday... |
| Running 50:00 [2] 8 km (6:15 / km) +100m 5:53 / km | |
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Tuesday Apr 17 |
| Running Terrain 1:27:00 [3] 13 km (6:42 / km) +600m 5:26 / km | |
| ahr:145 max:158 |
| Bonanza with Kaspar. Heavier than a stone. Kaspar had to take power naps atop every little hill. If you're not used to cycling, it makes the legs very very very heavy. And 7hrs training in the last 4 days is also more than I've done in a while. |
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| C • Dumme Frage... 3 |
Monday Apr 16 |
| Cycling 2:30:00 [3] 70 km (2:09 / km) +1400m 1:57 / km | |
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| Pfäffikon SZ - Sattelegg - Ibergeregg - Goldau. Really nice day. Felt ok, but climbing strength not yet as it could be.
Dreaming of big chocolate croissants the last 10km from Schwyz to Goldau... ;-) |
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| C • Sattelegg 7 |
Sunday Apr 15 |
| Running 1:10:00 [3] 14 km (5:00 / km) +200m 4:40 / km | |
| ahr:135 max:154 |
| easy evening run, sparring with Mätthu on his 8th training in the last 3 days. |
Saturday Apr 14 |
| Orienteering Competition 1:19:00 [5] 12 km (6:35 / km) +550m 5:21 / km | |
| ahr:167 max:175 |
| Swiss Night Champs. Good. Technically good, but course was ridiculously easy at times so it was very hard to make mistakes. Hope Tiomila will be more of a challenge.
Lacking power in the steep uphill parts, but in the flat parts and on the many roads I felt good and speed was also fine. As usual, I got faster compared to the others the longer the race went, and wasn't really tired in the finish.
Maximizing the output/input ratio:
http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
| Running 25:00 [2] 5 km (5:00 / km) +100m 4:33 / km | |
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| warm up & cool down |
Thursday Apr 12 |
| Strength 30:00 [1] | |
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| upper body |
| Cycling 50:00 [2] 25 km (2:00 / km) +300m 1:53 / km | |
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| nice evening ride. Good. |
Wednesday Apr 11 |
| Running Intervall 25:00 [5] 7.5 km (3:20 / km) +50m 3:14 / km | |
| max:179 |
| Intervals 5x5', 2' breaks. With Fos. Was able to keep his speed most of the way, although he was saving energy for tomorrow's TVU training. Anyway, it felt good, legs rolled nicely and HR went up as it should.
Did the last rep right across campus to impress the girls. Fun-factor is increasing.
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| Running 50:00 [2] 8 km (6:15 / km) +100m 5:53 / km | |
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| warm up and cool down. |
| Note | |
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| Had a new record-low HR yesterday evening before going to sleep: 32. Coming close to Indurain's 26 ;-) |
Tuesday Apr 10 |
| Running 20:00 [4] 5 km (4:00 / km) +150m 3:29 / km | |
| ahr:146 max:175 |
| evening run in the nice spring weather. Seems that (as usual) with nice weather my body also works better. Felt good and rolled along at good speed, pushing quite hard several times.
More engine power visible. |
| Running 40:00 [3] 8 km (5:00 / km) +150m 4:34 / km | |
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Sunday Apr 8 |
| Running 1:52:00 [3] 18 km (6:13 / km) +1000m 4:52 / km | |
| ahr:141 max:160 |
| around Verzasca Stausee. Constant up and down, you never run more than 50m flat at a time. Heavy legs in the beginning, things got better after about an hour. But it's the first time since July 06 that I trained more than 10hours in a week, so I guess it's ok to be tired. |
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| C • Not bad 1 |
Saturday Apr 7 |
| Running 30:00 [2] 5 km (6:00 / km) +300m 4:37 / km | |
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| run in Mergoscia. Heavy as a stone. |
Friday Apr 6 |
| Cycling 2:30:00 [2] 80 km (1:52 / km) +800m 1:47 / km | |
| ahr:125 max:157 |
| nice spring ride, -Nürensdorf-Embrach-Neftenbach-Flaach-Eglisau-Bülach-. Pushed harder on the last 15km and felt very good, speed always 35-40km/h in the flat parts and tried not to go below 25km/h uphill ;-) The Diesel can still be counted on. |
Thursday Apr 5 |
| Strength 40:00 [1] | |
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| whole body |
| Running 32:00 [3] 7 km (4:34 / km) +100m 4:16 / km | |
| ahr:144 max:153 |
| As I felt no pain (as is usually the case) after yesterdays intervals, I decided to go for a short evening run. OK, but tired from the strength. |
Wednesday Apr 4 |
| Running Intervall 24:00 [5] 7 km (3:26 / km) +100m 3:12 / km | |
| max:172 |
| Intervals 3x8', 2' breaks. With Flurin. Lost some time to Flurin towards the end. Good training. Felt very tired before the training and heart rate was very low, usually below 170. Hope this doesn't mean anything bad. |
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| C • Nat. A Davos 5 |
| Running 40:00 [2] 7 km (5:43 / km) +100m 5:20 / km | |
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Tuesday Apr 3 |
| Running 58:00 [3] 13 km (4:28 / km) +200m 4:09 / km | |
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| Plain and simple run. Good.
I've decided to get my ass moving now. Tiomila is in 3.5 weeks, let's see where I can get to. But Long Night is with gafflings this year, so primarily it will be even more about technique, tactics and psychology than usual. |
Monday Apr 2 |
| Skiing 1:30:00 [1] | |
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| skiing in Bettmeralp. So nice, awesome weather! A day of skiing can make quite tired. |
| Skiing (cross-country) 45:00 [3] 11 km (4:05 / km) +100m 3:55 / km | |
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| cross country skiing in the evening, on the last bits of the quickly melting snow. The forest loop in Oberwald was still ok, though, rather soft and wet, but still skiable. Without this training, it would have been the first winter in almost 25 years without at least 1km of LL ;-) |
Sunday Apr 1 |
| Skiing (alpine) 1:30:00 [1] | |
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| skiing in Bettmeralp |