Training Archive: stoneIn the 31 days ending 2006-07-31:
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| 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 | S | S | M | |||||||||||||||||||||||||||||||||||||||||
Monday Jul 31 | ||
| Running Intervall 20:00 [4]6 km (3:20 / km) | |
| ahr:155 max:181 | ||
| 10x2', 1' breaks. Felt slow at the beginning, but then started rolling nicely. Never pushed hard, but still the HR went up 1-2 beats in every interval, like in the textbook. First time since SOW I didn't feel burned out. I'm ready to train again. | ||
| Note | |
| SIGGRAPH (http://www.siggraph.org/s2006) is really impressive, there are supposedly 30'000 people here (of which about 5% are women... I'm definitely working in the wrong field - I mean, where else do you have to stand in a long line in front of the men's restroom but not the women's ???). Lots of interesting talks and demos, a bit geeky. We attended SIGGRAPH party at the Roxy nightclub yesterday, really nerdy! But I'm sure not many people have attended parties with guys like him: http://www.siggraph.org/conferences/reports/s2001/... (a living legend in the community here ;-)) | ||
| Running 39:00 [3]8 km (4:52 / km) | |
| warm up, between intervals, cool down | ||
Saturday Jul 29 | ||
| Cycling 2:00:00 [2]54 km (2:13 / km) +650m 2:06 / km | |
| -Bachs-Kaiserstuhl-Regensberg-. | ||
Friday Jul 28 | ||
| Strength 45:00 [1] | |
| whole body. Harder than last time. | ||
| Running 1:11:00 [3]15 km (4:44 / km) +200m 4:26 / km | |
| ahr:141 max:152 | ||
| enjoying the cooler temperatures and the fresh air after the rain. Felt quite ok even after the strength training, but took it easy and felt a bit burned out again at the end. But the energy and motivation is slowly returning. SOW really went to the reserves. Heading off to Boston tomorrow for one week for SIGGRAPH, hope I'll find some time to train. | ||
Thursday Jul 27 | ||
| Cycling 1:40:00 [2]48 km (2:05 / km) +850m 1:55 / km | |
| ahr:126 max:152 | ||
| evening ride with dolph on his way back to the top. -Albis-Aeugsterberg-Buchenegg-. Still very warm, still felt a bit burned out uphill, but in the flat parts it rolled nicely, especially at the end at constant speed of 42-45 (ok, we had some nice tailwind ;-)). | ||
| C • and top speed of 47km/h :-) 4 | ||
Wednesday Jul 26 | ||
| Strength 40:00 [1] | |
| whole body. | ||
| Running 45:00 [3]10.5 km (4:17 / km) +100m 4:05 / km | |
| ahr:140 | ||
| About 12 sprints at the end, not pushing, just letting it roll.
Wasn't planning to do this training, actually did at 11pm, just one hour after eating a JumboJumbo Cordon Bleu at Rheinfelder Bierhalle in Niederdoerfli ;-) This piece of meat is really JumboJumbo, about 30cm long (!) and with lots of french fries. If you want some real food for the money, go to Bierhalle. When I got home I felt very fat ;-) and I realized the temperature finally dropped below 30 degrees, and it seemed the only time of day where the heat doesn't kill me right now. Actually felt quite good when running (except for the jumbojumbo in my stomach). | ||
| C • JumboJumbo 1 | ||
Tuesday Jul 25 | ||
| Note | |
| (rest day) | ||
Monday Jul 24 | ||
| Running 40:00 [2]8 km (5:00 / km) +100m 4:42 / km | |
| easy run with Hannes. | ||
Sunday Jul 23 | ||
| Note | |
| (rest day) | ||
Saturday Jul 22 | ||
| Running 20:00 [3]4 km (5:00 / km) +100m 4:27 / km | |
| warm up. | ||
| Orienteering Competition 53:00 [5]8 km (6:38 / km) +350m 5:26 / km | |
| SOW, Day 6. Sunnegga.
Was just a few points behind Andi Müller in 4th place in the overall ranking. I needed to beat him today to get on the podium, and he started 2' behind me... Started out well, felt strong and secure. Then I made a stupid mistake to control 6, I ran 2m past the control but was sure that it is not mine... Continued on well, but then made another mistake on nr. 8, and I still don't understand what went wrong there. Anyway, Andi saw me to nr. 9, so I pushed hard to nr. 10, hoping he couldn't see me in the half open terrain. Unfortunately he did, so he caught me before nr. 11. Ran in front to 12 and made another mistake, Andi passed me and went down on the road to 13. So I took a risk and went straight in the slope, which would have been good, but I missed the control, but so did Andi. Couldn't follow him to 14, but was ahead again after 15. Then I could only hang on, felt totally empty, just tried to get to the finish somehow. Really dead in the end. Seems like this last day was a day too much for me, orienteering was disastrous as well! map: (not allowed to show it !?!) results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... results overall: http://www.sow2006zermatt.ch/downloads/gesamt_rl.p... | ||
| C • Swiss O-week 1 | ||
| Note | |
| The whole week was a really great experience!!! Great orienteering in great weather and great terrain, exactly the way I imagined it in the past months!
I'm quite satisfied with my performances, except days 3 and 6, where I couldn't tap my technical potential in the more difficult terrain. I need to work on running at the right speed at the right moment. The speed itself is ok, I think my engine had half a gear more than in Finland, but I couldn't control it as well. I'm really happy about the fact that for the first time, I didn't have any problems breathing in the high altitude. Why? I have no idea, but I guess being in good shape helps ;-) | ||
Friday Jul 21 | ||
| Running 30:00 [3]6 km (5:00 / km) +50m 4:48 / km | |
| warm up & cool down. | ||
| Orienteering Competition 30:00 [5]6 km (5:00 / km) +200m 4:17 / km | |
| SOW, Day 5. Zermatt.
Planned to take enough time for the map this time, to avoid big mistakes. Succeeded it doing that, and running still felt good (I mean, we were running in the low-lands at 1600m today ;-)). Didn't see the route above the train tracks from 8-9 and lost 40'' there, took some other non-optimal routes, but overall it was another solid performance. Daniel Hubmann ran impressively, being better rested than most people though, as he didn't run the first half of the SOW. Of the 2'45'' I am slower, I think I lose almost 90'' to him just by not finding the good routes. But that's what separates the wheat from the chaff! map: (not allowed to show it !?!) results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... | ||
Thursday Jul 20 | ||
| Running 30:00 [3]5 km (6:00 / km) +100m 5:27 / km | |
| warm up & cool down. | ||
| Orienteering Competition 1:03:00 [5]11 km (5:44 / km) +500m 4:40 / km | |
| SOW, Day 4. Schwarzsee.
Very fast and quite easy, but tough physically! Only small mistakes, this was a good race. We all got trashed by Baptiste once again, who won the race by 3 minutes. I don't think many people could run his time. map: (not allowed to show it !?!) results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... | ||
Wednesday Jul 19 | ||
| Running 30:00 [2]5 km (6:00 / km) +200m 5:00 / km | |
| easy jogging with Kaspar and Päde. Felt tired, legs heavy. | ||
Tuesday Jul 18 | ||
| Orienteering Competition 25:00 [2]5 km (5:00 / km) +100m 4:33 / km | |
| warm up & cool down. | ||
| Orienteering Competition 1:04:00 [5]10 km (6:24 / km) +400m 5:20 / km | |
| SOW, Day 3. Trockener Steg.
This was the week's highlight! Terrain all between 2800 and 2900m, just below the glacier. Second part all on bare rock but with very intricate contour detail. Never done anything like it. Running again felt good, but I didn't slow down enough in the difficult parts, resulting in 3-4' of mistakes, which is simply too much. Ran the long leg 7-8 basically without using the brain, so of course I got totally lost. Only seeing Benno Schuler, who started 4' before me and was running from 10 to 11, gave me a hint about my location... Definitely not the way to orienteer! Was not happy with the race, so the day was only 90% perfect ;-) Later, I looked at a map from the 1970's from the terrain. Back then, everything was still covered by more than 50m of ice! If you still need proof about global warming, go to Trockener Steg. map: (not allowed to show it !?!) results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... | ||
Monday Jul 17 | ||
| Orienteering Competition 20:00 [3] | |
| warm up & cool down. Due to the chaos on Gornergratbahn, I almost missed my start. | ||
| Orienteering Competition 50:00 [5]8 km (6:15 / km) +450m 4:53 / km | |
| SOW, Day 2. Grüensee-Riffelalp.
Good. A mistake in the beginning, and took a bad route choice from 11-12, where I lost 45'', otherwise another strong performance. Baptiste really rocked today and won the race by 3' ! The knee hurt quite a lot in the end while running downhill, but the hand and arm which I could bend more than 90 degrees again didn't bother me during the race. map: (not allowed to show it !?!) results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... | ||
Sunday Jul 16 | ||
| Running 30:00 [3]5 km (6:00 / km) +150m 5:13 / km | |
| warm up | ||
| Orienteering Competition 50:00 [5]9 km (5:33 / km) +400m 4:33 / km | |
| SOW, Day 1. Gornergrat.
Good! Running felt very good from the start, even up on 2900m!. Lots of rocks, but good visibility and therefore not very difficult orienteering. Only small mistakes, 30'' behind the winner. But most importantly, I was very lucky not to be out for the whole week already: down to control 5, I fell head first into the rocks while running down. I first thought that my hand and arm are broken, and the knee also hurt quite badly at first. Could hardly hold the map for the rest of the race... But I was really lucky not to have hit my head, a helmet would not be such a bad idea! map: (not allowed to show it !?!) results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... | ||
Saturday Jul 15 | ||
| Event: Swiss Orienteering Week | ||
| Running 30:00 [3]6 km (5:00 / km) +50m 4:48 / km | |
| warm up & cool down. | ||
| Orienteering Competition 20:00 [5]5 km (4:00 / km) +100m 3:38 / km | |
| Swiss O Week Zermatt, Prolog. Mass-start (!) city sprint with 200 other guys, 27 controls and crazy gafflings.
Felt very strong physically, but did more than 60'' of mistakes, which is definitely too much for a sprint. The orienteering itself was difficult enough, as it was only my 2nd sprint this year and my brain is not fast enough for this kind of thing. Combined with all the other distractions (mass start, lots of spectators, many controls), it was too difficult for me... map: (not allowed to show it !?!) results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... | ||
Friday Jul 14 | ||
| Running 42:00 [3]9 km (4:40 / km) +200m 4:12 / km | |
| ahr:139 max:152 | ||
| morning run to avoid the heat and the bad air. Body wasn't quite ready to perform at this time of day, legs felt shaky. But no sore calves this time :-)
Weight before the training was 68.0kg, which is the summer "competition weight" I've had in the last few years. After the run, it was 66.5 !? I've always thought that in a tough long distance competition, especially in hot weather, I lose about 5kg (just considering the amounts I eat and drink before and after the race), but I've never really been able to prove it. Hmm, but if I lose more than 1kg in an easy run in the cool morning, those 5kg probably come pretty close to reality. Scary! | ||
Thursday Jul 13 | ||
| Strength 20:00 [1] | |
| (rest day) | ||
| upper body. | ||
Wednesday Jul 12 | ||
| Running 45:00 [3]10 km (4:30 / km) +100m 4:17 / km | |
| ahr:145 | ||
| 30' warm up & cool down. Felt good, legs rolling nicely. | ||
| Running Intervall 20:00 [5]4 km (5:00 / km) | |
| ahr:163 max:178 | ||
| 200/300/400 (32''/50''/66'') on the track, full speed but only pushing hard on the last 50m. Then 2x6' jumps&sprints, also not pushing quite as hard as last week and shorter sprints, but at good speed and HR went up easily (max 174). I could feel the ozone in my lungs again. It's just too hot here in Zürich. | ||
Tuesday Jul 11 | ||
| Cycling 1:00:00 [2]36 km (1:40 / km) +550m 1:33 / km | |
| ahr:122 max:166 | ||
| Easy evening ride with Gmür. Felt good and seemed well rested today, as the HR reacted very quickly to the short kicks uphill. | ||
| C • Avg speed 2 | ||
Monday Jul 10 | ||
| Note | |
| (rest day) | ||
Sunday Jul 9 | ||
| Event: 4. Swiss National race (Davoser OL) | ||
| Orienteering Competition 50:00 [5]8 km (6:15 / km) +400m 5:00 / km | |
| ahr:162 max:171 | ||
| Nat. OL A Davos
Won the race by 6 minutes :-) (the national team was in Denmark for WOC-qualifiers, though). This really surprised me, because I didn't feel that great, the legs were quite heavy and never seemed to roll nicely. Then again, I had very good split times on all the longer uphill legs!?! The heart rate also didn't want to rise, but probably that left enough oxygen in the brain for another solid technical performance (only small mistakes, 90''). Well, I guess that was one of the days where the feeling doesn't correspond to the actual performance... map: http://www.denissteinemann.ch/archive/maps/drusets... results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... | ||
| C • Congratulation! Awesome show! ... 1 | ||
| Running 35:00 [3]6 km (5:50 / km) +100m 5:23 / km | |
| running to the start and back from the finish. | ||
| Cycling 50:00 [3]15 km (3:20 / km) +700m 2:42 / km | |
| Fluelapass.
After the race, I first decided not to do this training. But then the weather and the mountains seemed so nice, and I couldn't resist ;-) Legs didn't feel great, but as Fluela isn't very steep and I had some nice tailwind, speed was quite acceptable. Had to turn around 1km before the top, as I didn't want to miss the train and the World Cup final in the evening. | ||
| C • You are crazy! 2 | ||
Saturday Jul 8 | ||
| Orienteering Competition 15:00 [5]3.5 km (4:17 / km) +50m 4:00 / km | |
| ahr:165 max:175 | ||
| Davoser Stadt-Sprint.
Score-O, we had 15' to get as many points as possible. This was the first time I've done a score-O in the city, it was quite fun! And it's challenging... I think I did a pretty good job in the beginning, but in the end I forgot one control, lost about 50'' due to that and was just 10'' late in the finish, which gave me too many minus points. This was the first city sprint for almost a year, so I made some other mistakes as well, but it was certainly a good and fun training! map: http://www.denissteinemann.ch/archive/maps/davos.j... results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... | ||
| Running 35:00 [3]7 km (5:00 / km) +100m 4:40 / km | |
| ahr:140 | ||
| warm up & cool down. Calf muscles again hurting pretty badly after the race. Maybe the training last Tuesday was a little too much... | ||
Friday Jul 7 | ||
| Running 1:00:00 [3]13 km (4:37 / km) +330m 4:06 / km | |
| ahr:149 max:163 | ||
| good, but calf muscles still hurting quite a bit from the track on Tuesday. | ||
| Strength 20:00 [1] | |
| upper body. | ||
Thursday Jul 6 | ||
| Cycling 1:00:00 [2]33 km (1:49 / km) +500m 1:41 / km | |
| ahr:116 max:151 | ||
| a bit heavy legs. | ||
Wednesday Jul 5 | ||
| Strength 30:00 [1] | |
| (rest day) | ||
| upper body. Getting in shape for the beach. | ||
Tuesday Jul 4 | ||
| Running 30:00 [3]7 km (4:17 / km) +50m 4:08 / km | |
| warm up / cool down | ||
| Running Intervall 35:00 [5]6 km (5:50 / km) | |
| max:179 | ||
| 2x6' jumps and sprints on the track. Went to the max (HR 175). Then 2x(200/300/400). Went surprisingly well in the first set (31''/47''/65''), and wanted to do 3 sets, but then I was just dead after 150m in every interval. The muscles were already full of lactate after the jumps&sprints and I couldn't push more. Strangely, the HR also didn't go above 170 anymore. So, I did 8x150 to finish off the training.
Once again, it showed that this J&S training is very tough and you only feel that it was tough afterwards... It's gonna hurt tomorrow...;-) Also, I could feel the high ozone levels in the lungs pretty badly, so next time I should do this kind of thing in the morning. Good training! | ||
Monday Jul 3 | ||
| Note | |
| (rest day) | ||
Sunday Jul 2 | ||
| Running 1:10:00 [3]12 km (5:50 / km) +600m 4:40 / km | |
| Wanted to do just an easy morning run, but felt so good I just couldn't resist running up another mountain ;-) Sprints at the end. | ||
| Cycling 3:00:00 [2]100 km (1:48 / km) +1400m 1:41 / km | |
| ahr:126 max:151 | ||
| Oberwald-Luzern via Grimselpass, Bruenig.
Forgot "Faktor 1.5", so the training got a bit longer than I expected... Legs still feeling quite fresh even after another 5k meters uphill this week! It's all a matter of getting good quantities of sleep. | ||
Saturday Jul 1 | ||
| Orienteering 1:05:00 [4]9 km (7:13 / km) +500m 5:39 / km | |
| ahr:150 max:168 | ||
| Grimselpass.
About 30' at competition speed. Went quite well, but the high altitude is not to be underestimated. Running around in beautiful nature, in great weather, that's what freedom is to me!! | ||
| Orienteering 1:05:00 [3]8 km (8:08 / km) +550m 6:03 / km | |
| ahr:139 max:164 | ||
| Another great O-Training on one of my favorite maps, Oberwald. Felt good, sprints at the end.
Summary of the day: 56 controls, 30'' mistakes. | ||
