Tuesday Aug 29 |
 | Running 32:00 [3]7 km (4:34 / km) +100m 4:16 / km | |
| ahr:142 max:153 |
| wanted to go longer, but really horrible weather so I went back home. Good thing that leisure orienteers don't have to train in these conditions... ;-) |
Monday Aug 28 |
| Running 43:00 [3]10 km (4:18 / km) +100m 4:06 / km | |
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| run around Chäferberg. |
Sunday Aug 27 |
| Running 25:00 [2]5 km (5:00 / km) | |
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| warm up & cool down. |
| Orienteering Competition 53:00 [5]10 km (5:18 / km) +450m 4:20 / km | |
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| Relay SM. 1st leg.
53' of pain. In the first half, Baptiste was pushing real hard uphill, then he got tired and Urs Müller and Gabi Lombriser kicked on the roads, I had no chance. So most of the time I was just hanging on, but in the end there were some short controls where I passed some people, and at the spectator control I was in front. On the short loop to the finish, Matthias Niggli passed me with a better route to the last control, and on the way to the finish, Gabi just rocked past us like Kenenisa Bekele on the last 400m of a 10000m race. As we realized later, there were no gafflings on the first leg... terrain was real green, if most competitions were in this kind of terrain, I don't think I could motivate myself to train.
results (all): http://www.solv.ch/cgi-bin/abfrage?type=rang&year=...
legs: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
Saturday Aug 26 |
| Cycling 1:45:00 [2]53 km (1:59 / km) +750m 1:51 / km | |
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| CSC comeback ride with Dolph. Nice speed up to Regensberg in 5.00, dolph is on his way back! |
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| C • Don't spread such rumours! I j... 2 |
| Strength 20:00 [1] | |
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| some upper body exercises |
Friday Aug 25 |
| Running 2:00:00 [3]18 km (6:40 / km) +1800m 4:27 / km | |
| ahr:140 max:154 |
| Kriens-Krienseregg-Fräkmünt-Pilatus. Really nice view!!! Tougher in the end, very steep, many rocks and a bit slippery, so I had to walk parts of it. |
Thursday Aug 24 |
| Note | |
| (rest day) |
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Wednesday Aug 23 |
| Running 53:00 [3]11.5 km (4:37 / km) +200m 4:14 / km | |
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| morning run in Hoenggerberg. Heavy legs in the beginning, but then things started to go smoothly and I felt good. |
| Running 42:00 [3]9 km (4:40 / km) +50m 4:32 / km | |
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| met Stefan Tuchschmid at the CO-ME (http://co-me.ch/) workshop in Luzern and he wanted to go running afterwards, and I couldn't say no...
Nice day, gave a talk and did 2 good trainings. |
Tuesday Aug 22 |
| Cycling 1:35:00 [3]45 km (2:07 / km) +750m 1:57 / km | |
| ahr:127 |
| nice CSC evening ride. I was alone today, as dolph had to recover from the massages and body peelings on the weekend. Lots of power in the legs today! |
Monday Aug 21 |
| Note | |
| (rest day) |
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Sunday Aug 20 |
| Running 20:00 [3]4 km (5:00 / km) +100m 4:27 / km | |
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| warm up |
| Orienteering Competition 1:27:00 [5]14 km (6:13 / km) +700m 4:58 / km | |
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| Long distance SM.
Wow, this was really a race for men. I loved it!
Another solid performance. I lacked some serious leg power uphill especially in the beginning (this feeling is confirmed by the split times), but the terrain was real tough so it's important to just hang in there as well as possible. Took a bad route to nr. 6, and made some other small mistakes. Passed Matthias Niggli on the way to nr. 17 with no signs of engine breakdown. Was able to push hard all the way to the finish, but still I wasn't sure about the quality of the race, since I did probably make some 3' mistakes and the running feeling was not as good as in Zermatt. Much worse, in the finish I realized I did not punch nr. 12... it is kind of hard to see on the map between all the rocks and cliffs, and I wasn't the only one who missed it, but there is just no excuse for this. Most likely, I would have been even faster if I had punched the control, because then I wouldn't have made the bad route choice from 11-13, but anyway, I was disqualified. Damn it!!
I lost 2'40'' to David Schneider and Marc Lauenstein, which is much better than I would have ever expected! Only lost 1' to them in the last third of the race, showing me once again that my diesel engine has become quite reliable. For so many years I tried to win a medal in Long distance champs and was close several times, and now today I'd have been in solid 3rd position and I mess it up with that kind of stupid crap. Even though not all the guys were at the start because of student world champs, I think I still could have made Top 5 today. And I'm happy with the performance anyway. Some day I will get this medal.
Actually wanted to end the season now, but I'm not sure I can end it like this...
Results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=...
Map: http://www.olternativ.ch/gadget/cgi-bin/reitti.cgi... |
Saturday Aug 19 |
| Running 40:00 [3]6 km (6:40 / km) +200m 5:43 / km | |
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| warm up & cool down. It's taking longer and longer for the engine to start, a clear sign that the power is slowly running out. |
| Orienteering Competition 15:00 [5]2.6 km (5:46 / km) +160m 4:25 / km | |
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| Sprint-SM.
Started very fast, good speed and secure on the map. A small mistake to nr. 9, and a bit later I paid the toll for the fast start, I was totally dead and lost quite a lot of time in the end, mostly physically (even downhill) but also because I wasn't able to run as clean as before. But anyway, 6th place and I lost only 56'' to the current world's nr. 1, so I'm quite satisfied with the performance.
Results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=...
Map: http://www.olternativ.ch/gadget/cgi-bin/reitti.cgi... |
Friday Aug 18 |
| Running 38:00 [3]8 km (4:45 / km) +100m 4:28 / km | |
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| starting the engine. 1x5' easy jumps and sprints, then some more sprints on the way home. Felt pretty good. |
Thursday Aug 17 |
| Strength 30:00 [1] | |
| (rest day) |
| upper body |
Wednesday Aug 16 |
| Running Competition 12:00 [5]2.5 km (4:48 / km) +250m 3:12 / km | |
| ahr:171 max:173 |
| first part of the 5-Tage Berglauf Cup mountain race, Steg-Hoernli. Some weird pain in the right hamstring, so I decided to take it easy after a while and not risk anything. |
| Running 20:00 [3]3 km (6:40 / km) +200m 5:00 / km | |
| ahr:145 |
| jogging to the finish, walking back down. |
Tuesday Aug 15 |
| Running Intervall 31:00 [5]9 km (3:27 / km) +100m 3:16 / km | |
| ahr:149 max:174 |
| intervals, 10'/5'/5'/3'/3'/1'/1'/2'/1', breaks 1-2'. Good.
The engine felt a little rusty in the beginning, but then went better and better towards the end. HR quite low, but I also recovered fast (HR always down by 40 within 1'). Seems like last weekend put back some diesel in the engine's tank. |
| Running 43:00 [3]8 km (5:22 / km) +100m 5:04 / km | |
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| warm up, between intervals, cool down |
Monday Aug 14 |
| Note | |
| (rest day) |
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Sunday Aug 13 |
| Orienteering 1:09:00 [3]10 km (6:54 / km) +600m 5:18 / km | |
| ahr:139 max:164 |
| Another O-Training. This time, things went better, orienteering smoothly in the more runnable parts. Used some new parts of the map (on the sides), which aren't mapped very well and are even rougher (grass at least knee-high, with rocks, wood and very uneven ground underneath) than the better-known parts. Definitely it's much harder to run on this map now than in the beginning of July, with the grass being much higher now. In the pouring ran at about 5degrees. |
| Running 54:00 [3]10 km (5:24 / km) +350m 4:36 / km | |
| ahr:141 max:155 |
| Run to Obergesteln and back along the trail in the slope and a little bit up. |
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| C • Weekend 2 |
Saturday Aug 12 |
| Orienteering 1:05:00 [3]8 km (8:08 / km) +500m 6:11 / km | |
| ahr:135 max:154 |
| O-Training in Oberwald. Now I know how a road runner must feel when he runs in the terrain: could hardly run two steps in the steep and rocky slopes, feet didn't know what to do!? Also seriously lacking power in steep uphills. Orienteering was horrible, but if you can't run things don't get easier. |
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| C • here here 2 |
| Running 56:00 [3]10 km (5:36 / km) +600m 4:18 / km | |
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| run up to Gerental and back down. Hmm, legs felt good! I don't think I ever did this loop so fast (52')... not even at the beginning of July, but I don't remember the exact time from then. |
| Strength 15:00 [1] | |
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| upper body. Realized that overall body stability is a key part to running in the terrain. |
Friday Aug 11 |
| Note | |
| (rest day) |
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Thursday Aug 10 |
| Cycling 2:05:00 [2]67 km (1:52 / km) +700m 1:46 / km | |
| ahr:116 max:143 |
| evening ride with dolph on his way back to the top ("on my farewell tour", according to his own words ;-) I bet 100 SFr that he'll be in top shape again in February at the Cross in Benken!). As it was longer than expected, already quite late and I hadn't eaten anything since lunch, I pretty much ran out of fuel the last 15km... |
Wednesday Aug 9 |
| Running Intervall 20:00 [4]6 km (3:20 / km) +100m 3:05 / km | |
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| 6x3', 2' breaks, 3x30'' to finish off. Speed and feeling quite good. |
| Note | |
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| Although the shape is still good, I'm slowly running out of power now, I can really feel that it becomes more and more difficult to keep the good shape I was able to build up in May and June. Probably two jetlags within a week also don't make you feel fresher, but for sure I'm seriously lacking some basic endurance training now. With every interval, competition or longer training I need more and more time to recover. I have the feeling that now intervals don't really make me stronger, but instead burn me out more. But this is not really surprising, I mean what can you expect with less than 2 months of basic endurance training? I'm more than happy with the shape I was able to achieve in June and July!
The thing that should be done now are some weeks of solid 10h/week training, but I'm really not motivated to do that at the moment. So the plan is to save as much energy as possible to keep the engine running smoothly and not to burn it out more until Swiss sprint and long distance champs in 10 days. Then we'll see, I'll just take it as it comes, if I'm motivated to train and compete, great, if not, that's fine too ;-) There is also work to be done at the office again... |
| Running 46:00 [3]8 km (5:45 / km) +200m 5:07 / km | |
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| warm up, between intervals, cool down |
Tuesday Aug 8 |
| Strength 30:00 [1] | |
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| upper body. Tired and not motivated. Wanted to do intervals in the evening, but in this current state that's useless. |
Monday Aug 7 |
| Cycling 1:15:00 [2]40 km (1:52 / km) +500m 1:46 / km | |
| ahr:125 max:152 |
| -Regensberg-Boppelsen-Regensdorf-. Good. |
| Running 30:00 [3]6 km (5:00 / km) +100m 4:37 / km | |
| ahr:140 max:160 |
| wanted to do intervals, but legs felt totally crappy after the biking in the morning, and I decided to postpone this after the first two minutes of fast running. I should have known, running has never felt good after biking on the same day. |
Sunday Aug 6 |
| Running 1:12:00 [3]15 km (4:48 / km) +400m 4:14 / km | |
| ahr:143 max:157 |
| some parts in the terrain, more uphill. It's time for real training again.
Slept 13 hours last night, but still felt a little tired today. |
| Strength 30:00 [1] | |
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| upper body, did my exercises several times this week. |
Saturday Aug 5 |
| Note | |
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| came home from Boston at 8am, totally jetlagged, then went home for a few hours of sleep, before going to the Rolling Stones concert on the airfield in Dübendorf, to watch the masters at work. The concert was really cool, what a show!!! The event was huge, 70000 people made it the biggest rock concert ever in Switzerland. A real endurance test was standing in the same place for 4 hours (with 0-2 cm of space on all sides between some pretty aggressive idiots) and then another two hours during the concert...
I think we should really get Mick Jagger to post his activities on attackpoint. I mean, the guy is way over 60 and still jumps and runs around on the stage for two hours, singing at the same time!!! I've heard that he has changed his habits lately, he works out regularly and drinks non-alcoholic stuff during and after the concert. Not so Keith Richards, who has been called a 'wonder of medicine', because anybody else would be dead long ago with the same amount of whiskey consumption and the millions of cigarettes he's smoked ;-) well, he's still rocking around, but certainly all those drugs have taken their toll on his face ;-) |
Thursday Aug 3 |
| Running Intervall 18:00 [5]6 km (3:00 / km) | |
| ahr:153 max:181 |
| 3x6x1', 1' breaks and 4' between sets. Felt very good. Full speed in the last two intervals. |
| Running 51:00 [3]10 km (5:06 / km) | |
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| warm up, between intervals, cool down |
Wednesday Aug 2 |
| Running 53:00 [3]12 km (4:25 / km) | |
| ahr:143 max:158 |
| rolling along on the treadmill, feeling good. Some faster parts at 4.00/km to loosen up the legs a bit. |
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| C • I admire your will to run 50mi... 2 |
Tuesday Aug 1 |
| Running 50:00 [3] | |
| ahr:140 max:150 |
| running on the treadmill and the cross-trainer in the hotel's fitness club. Too hot outside today (35 degrees), tomorrow it will go toward 38C (100F). But you still have to wear long pants and a sweater inside the conference center, which is cooled down to about 18 C. The Americans might be leaders in Graphics, but they still have a lot to learn about saving energy. |