Training Archive: stoneIn the 31 days ending 2006-10-31:
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| 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 | T | ||||||||||||||||||||||||||
Tuesday Oct 31 | ||
| Cycling 1:20:00 [3]35 km (2:17 / km) +800m 2:03 / km | |
| Probably the last warmer day in a while, and after feeling good on the weekend, I decided that today is the last opportunity to do Sattelegg (11km 740m uphill) this year. The goal was to beat dolph's record of 37.15 (last year I had 38.00). I pushed hard from the start, passed at 14.30 in Innertal, well on time, before the steeper 2nd part, but then after about 5 more painful minutes I started asking myself why I was doing this. I could not find a reason, so I just stopped and took it real easy from there and decided that I will be a hoschi again for the next months. I think I could have done it below 37' today, but for beating records it takes more than just engine power, you need to turn off your mind and just have the will to fight and to endure the pain. All my time trials on the bike have been extremely painful so far (just in the legs, lungs and heart are fine), I wonder if it just has to be like that or it's also because I don't have the right muscles for that kind of thing. Probably both.
Btw., speaking of records, on Sattelegg it's 28' (!), by some pro. And on Nufenenpass they had about 48' in last year's Tour de Suisse... | ||
| C • I think you're actually not th... 3 | ||
Monday Oct 30 | ||
| Strength 30:00 [1] | |
| upper body | ||
Sunday Oct 29 | ||
| Cycling 1:25:00 [3]25 km (3:24 / km) +1200m 2:45 / km | |
| Nufenenpass. 13km 1120m, 61'. Wow, I think that's almost 10 minutes better than my best time (although I do it only about every 2 years). My body keeps surprising me all the time. Felt good today, was able to keep a good rhythm and push nicely without any pain at constant 5'20'' - 5'30'' per 100m uphill, even though Nufenen is quite steep, about 10% on avg. if not considering the few flat parts. The end was shorter than I had in mind, so if I had known I'd have pushed a bit harder to make it under 60 ;-)
Fighting against the rain and cold, up on top it was 3 degrees, so going down was harder than up... | ||
| C • Ferie?? 3 | ||
Saturday Oct 28 | ||
| Running 53:00 [3]9 km (5:53 / km) +600m 4:25 / km | |
| Oberwald. Run up to Gerental and back. | ||
| Cycling 1:15:00 [3]16.5 km (4:33 / km) +1070m 3:26 / km | |
| Oberwald-Furkapass. 16,5km 1070m, 65'. Nice speed, had a good rhythm all the way, although legs got heavy after pushing a bit too much in the steeper parts toward the end. Enjoying a nice autumn day in the mountains. Never been so fast on Furka. | ||
Friday Oct 27 | ||
| Strength 25:00 [1] | |
| upper body | ||
Thursday Oct 26 | ||
| Running 1:03:00 [3]13 km (4:51 / km) +250m 4:25 / km | |
| sparring with Mätthu Merz on his second training of the day. | ||
Wednesday Oct 25 | ||
| Running 44:00 [3]9 km (4:53 / km) +250m 4:18 / km | |
| run in the really nice autumn forest. Felt quite ok, even accelerated a bit in the end. Muscle was fine. | ||
Tuesday Oct 24 | ||
| Strength 30:00 [1] | |
| upper body | ||
Saturday Oct 21 | ||
| Running 4:30:00 [2]32 km (8:26 / km) +1000m 7:18 / km | |
| Felt very bad on Thursday and Friday, until I finally realized what the problem was: my body was lacking mileage.
So, I decided to take part in the 1. Jura Ultra-O Challenge with Baptiste and Philippe Adamski to bring the mileage level to normal levels again. The plan was to start on Saturday morning, run, spend the night somewhere in the Jura, and then run again on Sunday. I knew it was going to be tough with the little training in the past months... so when we planned the whole thing and my two partners were going for about 60-70km and 2500m climb already on the first day, I sensed that perhaps I could not do everything. Anyway, we started in Le Pont, then to Communal de l'Abbaye (o-map), Mont Tendre (incl. O-map), Marchairuz (O-map), Cret de la Neuve (O-map), La Dole, Premanon, Les Rousses. Speed was very easy, but after 3h I started to get problems with a muscle in my hip (Hüftbeuger), and after some more km on Cret de la Neuve, I decided that I don't want to kill myself, let the others go and walked to Arzier for another 2 hours to take the train. Actually, I tore this muscle really badly back at the KIMM 2000, and it has been causing me trouble ever since. Two years later, I aggravated it again and couldn't run for almost 3 months, so I didn't want to risk that this time. Over time, I have learned quite well when it will appear: - doing smth long (>2h30) with insufficient mileage - cold/wet weather (wasn't the case this time) - weak stomach/back muscles (haven't done my exercises for a while), especially when also carrying a backpack So I guess it's not surprising the problems appeared again yesterday... just haven't had it for a long time now and I forgot about it. I can still feel it today, so it was a very wise choice to stop. But nonetheless, it was a great day on all the awesome maps!!! And 4h30 and 32k in rough terrain isn't too bad I guess. Too bad it's not allowed to do competitions there anymore. The Vallee de Joux region must be really nice for cycling / mountain biking as well (for running it's almost too big), I really have to go there for a few days next summer! http://www.anco-ne.ch/blogs/baptiste/ | ||
| C • Holy cow! 2 | ||
Tuesday Oct 17 | ||
| Note | |
| As the competition season has now definitely come to an end, I made some statistics of this year's training and competing:
267h total training hours (Jan-Oct, 41 weeks) 150h running&orienteering 100h cycling&skiing some strength 30 O-competitions 18 O-trainings ~1000 controls (which is about the same amount as Tero did just to prepare the final World Cups...) total ~40' mistakes in the competitions (= 1'30'' on avg.) Generally, I'm very happy with the season. I trained seriously in the 3 months from April to July. Worked hard in the winter and trained only not to get fat and if I had time. When it got warmer, I decided that I had been slacking around long enough and that I needed a new goal: winning (or at least getting on the podium at) Swiss O Week, so I set up a 12-week comeback plan in the spring. These 12 weeks went extremely well, I was very very motivated and my body was able to take more training than I thought it could. I felt improvements almost every day. Definitely, I was very well rested in the body and (even more important) the mind after a 6months break from orienteering. It has been many years since I enjoyed training and competing so much! I had a top shape already after 8 weeks, I probably ran better than ever in Finland, and had a great race at Jukola. SOW went well, at least physically this was the peak of the season as it was planned. Although winning was not possible with Baptiste showing great form all week long, it was an awesome week with all the great terrains and the weather, a highlight in my O-life so far!! After that the motivation to train and thus quality and quantity of training decreased considerably, and in August and September I was just feeding on the shape built up in May and June. Looking back now, it's weird that I was still able to get consistent results all the time, I guess I was able to achieve more in the competitions than in training. And, I also regret it a bit that I wasn't harder on myself at least in August, because especially at long distance champs at lot would have been possible. I had a good race, but not more; the terrain really suited me, and with a physical shape like in Zermatt and cleaner orienteering I might even have been able to take advantage of the non-perfect races of Marc and David. It's all hypothetical of course, but still this kind of chance does not come often. The season showed me that motivation and joy of orienteering are key to success. In almost every race, I enjoyed to be at the starting line. And it's all about concentration and stable technique. I tried to add up the amount of mistakes in competitions for the whole season and the result was less than 45'! I have never been so stable, ever. In almost all races, running speed was the limiting factor and not technique. Almost always I felt very secure and in control on the map. Looking at the results and the relatively small training amount, I sometimes wonder how good I could be with more commitment. But then on the other hand, I see that the major part of the races I did was in difficult, beautiful terrain, which is exactly what motivated me to train in the first place. Even though performances were probably just as good as in the years before, I still consider myself a leisure orienteer now, whereas a national-team orienteer wants to be good in all terrains and all season long. With next year's national (and international) schedule featuring almost only green, fast and often boring continental terrains, certainly I would have to emphasize the training much more on pure running speed, clearly my main weakness. And I'm really not sure how much training motivation there is for that next spring. On the other hand, that could leave some power for late in the season, for example the OMM... ;-) (http://www.theomm.com) | ||
Sunday Oct 15 | ||
| Running 15:00 [3]3 km (5:00 / km) +50m 4:37 / km | |
| warm up | ||
| Orienteering Competition 45:00 [5]7 km (6:26 / km) +400m 5:00 / km | |
| Nat. OL A, Trin. 8th place.
Returning to the place of the biggest race of my career, as today's competition was on the same map as WOC 2003 Middle Distance. And it's still an awesome place!! Ran quite well, once again solid on the map, 60-90'' mistakes, did what the engine is still capable of doing. Good on the short legs, lost time on the longer legs, sometimes due to non-optimal routes and often simply due to lack of horsepowers. Lost 4' to winner Matthias Merz, which is more or less what I expected. Considering I had to start very early and had no tracks in the sometimes high grass, which might make 1' difference, I think the result is fine. I think Mätthu's performance today might have been good enough for 2nd place behind Tero in 2003, but of course (for reasons below), the two races cannot be compared. I had more than one dejà-vu today ;-) many parts seemed familiar. Sometimes this helped, but on others it caused me to take non-optimal routes. Seemed much easier technically than back at WOC. Reasons for this: certainly being nervous as hell and having the brain fried in 37deg heat does not improve map-reading, I ran at a higher speed back then, and I knew what I had to expect today, whereas back then we were all surprised by the more detailed terrain compared to all the surrounding maps. And (this might sound strange), but I think I have improved my O-technique since then, I am able to generalize much better and look for the key features, instead of reading every detail on the map. There have been hardly any competitions this year where I felt at the limit technically, it was always the legs limiting the speed. map: http://www.denissteinemann.ch/archive/maps/trin_na... http://www.denissteinemann.ch/archive/maps/trin_na... results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... | ||
Saturday Oct 14 | ||
| Running 15:00 [3]3 km (5:00 / km) +50m 4:37 / km | |
| engine test. | ||
Friday Oct 13 | ||
| Cycling 1:25:00 [2]43 km (1:59 / km) +1000m 1:46 / km | |
| ahr:120 max:145 | ||
| enjoying the really nice fall weather on a short ride down to Tenero, up to Lavertezzo in Val Verzasca, and then back. Wanted to go till the end of the valley, but it was a bit late and already getting cool. Underestimated the distance (as usual in Ticino), the place I went to is only about 6km away if you could go the direct way... I just love the valleys and mountains of Ticino, especially in this kind of weather!! Still trying to decide which is nicer, Ticino or Engadin ;-)
picking a few hundred kg of grapes today. | ||
Thursday Oct 12 | ||
| Running 1:00:00 [3]9 km (6:40 / km) +500m 5:13 / km | |
| ahr:135 max:154 | ||
| running in Val Verzasca. Tired, not motivated, but nice views!
Helping my parents pick the grapes in their small vineyard for some fine wine and grappa. | ||
| Cycling 40:00 [4]15 km (2:40 / km) +600m 2:13 / km | |
| picking up the bike at the train station in Locarno. As I felt much better than in the morning and going fast is more fun, I increased the speed up to Mergoscia. The climb is 9km and 550m, lots of curves, has only some short steep parts which are followed by flat parts where recovery is possible, the rest is about 5% steep, perfect to go without pain. Started at about 80% and steadily increased the speed up to 95% in the end. Heart and lungs felt like they could much more, but legs started hurting quite early. Time was 30.10, not sure what the time last year was but I'm quite sure it wasn't below 30. | ||
| C • 30.10 7 | ||
Tuesday Oct 10 | ||
| Running Intervall 20:00 [5]6 km (3:20 / km) +50m 3:12 / km | |
| ahr:150 max:179 | ||
| 2x6' jumps&sprints, then 3x2' rolling at very nice speed.
Whoa, I felt great today, never had to push, felt like flying!! It's the first time in about a month that I felt good when running fast. Sometimes I just don't understand my body. Although, relaxing a bit and getting good quantities of sleep for several days in a row might be a reason for this. If I can keep today's shape till the weekend, my chance to beat swisscheese might increase to 15% ;-) | ||
| Running 37:00 [3]8 km (4:38 / km) +150m 4:14 / km | |
| warm up & cool down | ||
Sunday Oct 8 | ||
| Running 10:00 [2]2 km (5:00 / km) +50m 4:27 / km | |
| warm up | ||
| Orienteering Competition 1:05:00 [3]10 km (6:30 / km) +350m 5:32 / km | |
| ahr:141 max:165 | ||
| Pfäffiker OL. Today was one of those "feeling-like-10-pounds-of-shit-in-a-5-pound-bag" days...except that I felt like 100 pounds and not only 10. Really green in the first part, I know why I only did 5 competitions in the Mittelland this year, not planning to do more next year. Almost gave up after half the course, but instead just took it easy on the many shorter controls in the second part, and to still get smth. out of the training, I tried to look at the map as little as possible while still running fluently. This is good training for concentration, only looking at key features, and looking more into the terrain instead of the map. Usually one look per control was enough, twice was the maximum for all of the last 15 controls. At least the mind still works. | ||
| C • BTW, I totally forgot to congr... 2 | ||
Saturday Oct 7 | ||
| Cycling 20:00 [2] | |
| legs felt like total crap, so I went home after some kms. | ||
Friday Oct 6 | ||
| Running Intervall 30:00 [4]8 km (3:45 / km) +200m 3:20 / km | |
| ahr:146 max:176 | ||
| 30' fartlek (about 20' of it fast), realized there was no speed in my legs anymore, so I did 2x5' jumps and sprints to finish off the training. | ||
| Running Intervall 40:00 [3]7 km (5:43 / km) +100m 5:20 / km | |
| warm up & cool down | ||
Wednesday Oct 4 | ||
| Note | |
| Finalizing courses on the PC, then doing some final adjustments in the terrain. Wind and snow, about -2 degrees!! Glad we were able to do most outdoor work yesterday... orienteering becomes quite difficult up there in the fog and snow ;-) | ||
Tuesday Oct 3 | ||
| Running 2:00:00 [1] | |
| 5h of marking more controls and controlling others. Terrain is quite nice, hard to run and technical in some places. Doing some route tests with Andi at full speed. | ||
Monday Oct 2 | ||
| Running 1:00:00 [2] | |
| 3h marking controls in Fluelapass for next years national competition. I will be course setter together with Andi Mueller, Dieter Wolf is our local guide. This has to be done already now because there will be snow in the terrain until June and the competition is on July 1st. Quite rocky... most difficult thing was to find places where the markers could be pushed into the ground... | ||
Sunday Oct 1 | ||
| Running 15:00 [3]2 km (7:30 / km) +200m 5:00 / km | |
| warm up | ||
| Orienteering Competition 1:25:00 [5]13 km (6:32 / km) +700m 5:09 / km | |
| Nat. A Hoch-Ybrig.
The race was advertised as a 'race for men' by Daniele (course setter) and dolph (taking care of the VIPs), and it truly was. Pre-alpine terrain with lots of climb, soft ground, sometimes quite technical, just the way I like it. I knew my speed wasn't the best anymore, but that's not so important in this kind of terrain. Here, you have to find a good rhythm, have the right attitude towards the course and terrain (you never feel fast), and keep mistakes small. I was able to do all this well and I could win the race, took revenge for the debacle yesterday ;-) But of course the competitions cannot be compared, not many people came and in this terrain it's a different sport. The engine needed about 20' to get running, then I felt quite good, and after 70' I started to feel the hole in my stomach, but once again I could rely on my old trustworthy Diesel. Very clean on the map, only about 1' mistakes. Surprisingly, avg km times were about the same as at Swiss Champs 4 years ago, where we only had half the distance. Thought I had run faster back then... map: http://www.denissteinemann.ch/archive/maps/hochybr... http://www.denissteinemann.ch/archive/maps/hochybr... http://www.olternativ.ch/gadget/cgi-bin/reitti.cgi... results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... | ||
