Friday Mar 30 |
 | Strength 40:00 [1] | |
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| some iron loading before the night O. Whole body, good. |
| Orienteering Competition 48:00 [5]8 km (6:00 / km) +350m 4:55 / km | |
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| Zürcher Nacht-OL, Zürichberg. Rumble in the jungle at night... at day these woods are quite nice at the moment, but at night when you don't see much, you get stuck in the green often..
Felt quite good, I am starting to feel both speed and power in the legs, and I was able to push uphill. I'm surprised how my shape is improving, even with this rather wimpy training. But the intensity incl. some competitions has been ok. No big mistakes, but orienteering was quite shaky close to the controls, especially in the beginning after I caught up Luki Schulthess. Set the pace most of the time, but at night it's difficult to get rid of someone...;-)
results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
| Running 40:00 [2]8 km (5:00 / km) +100m 4:42 / km | |
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| warm up and cool down |
Thursday Mar 29 |
| Cycling 1:10:00 [2]33 km (2:07 / km) +550m 1:57 / km | |
| ahr:126 max:159 |
| evening ride, good. After another day of hard core research thinking (and finding something very interesting today :-)), I just had to go outside to get some fresh air into my mind. It's amazing how tough thinking and using all the brain cells can be ;-) But actually I've read that chess is one of the 'sports' with the highest energy consumption, higher than soccer or skiing, for example, and that a several hour long chess match requires almost as much energy as running a marathon, because the brain needs a lot more energy than muscles!!! |
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| C • energy consumption 2 |
Wednesday Mar 28 |
| Running Intervall 12:00 [5]3 km (4:00 / km) +200m 3:00 / km | |
| max:179 |
| Intervals 4x3' (hill) with Mätthu and Bio. Legs felt pretty light and powerful, lost only some meters to the others. So a clear improvement is visible, but still every 10m I asked myself why I'm enduring the pain. And because I couldn't find a good reason, I quit after 4 reps... such a whimp ;-) |
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| C • It's time to set yourself a go... 8 |
| Running 40:00 [2]8 km (5:00 / km) +50m 4:51 / km | |
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Tuesday Mar 27 |
| Note | |
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| some sixpack exercises, but not motivated for any real training. |
Sunday Mar 25 |
| Orienteering Competition 1:31:00 [5]15 km (6:04 / km) +800m 4:47 / km | |
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| Nat. OL A Basel.
Tough to run, either in the snow or then in the mud... some interesting route choices, but if engine power is insufficient, it doesn't matter if you take good routes or not. They weren't bad, but I lost almost 4' each to Chlöde!!! The strange thing was that I felt best in the last 3rd of the race, split times confirm it, no problems with the distance, I think at the moment it doesn't matter if I run 30min or 2 hrs, I have the same speed. Some power is there, but just no speed at all. Time to switch to the longer distances... Technically ok, some mistakes, but got trashed badly anyway ;-) Well, at least I was best of the 3rd class runners ;-) But an old rule has been confirmed once again: "Von wenig kommt wenig".
Daniel Hubmann once again impressive, if he continues like this, he will rock big time this year. Tero might be the master in technical terrain, but I want to see him run faster than Hubmann today.
results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
| Running 45:00 [2] | |
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| running to the start and from the finish |
Friday Mar 23 |
| Running 1:05:00 [3]12 km (5:25 / km) +300m 4:49 / km | |
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| run in the high snow and sleet in Zürichberg. Tough, but nice! With Fos and Flurin, Flurin (road and track runner) was complaining the whole training...;-) those road runners are just sissies. |
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| C • funfactor 2 |
Thursday Mar 22 |
| Note | |
| (rest day) |
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Wednesday Mar 21 |
| Running Intervall 20:00 [5]5.7 km (3:31 / km) | |
| max:177 |
| 6x950m on the track, 200m breaks. With Mätthu, Flurin, Fos Ebneter and Sandro Rechsteiner. They did 8x1000m in about 3.10, I ran between 3.20 and 3.25 per km, and couldn't have gone much faster... felt no speed at all in the legs, but no wonder, as this is probably the first time in half a year that I have done a totally flat training and run at a speed below 3.30/km!! In the last rep I went 1000m at full speed in 3.20...;-) But you have to start somewhere.
This was a great training, some more of those and the necessary O-speed will be back soon! Maybe not enough to challenge Mätthu though, who ran the last rep in 2.49... but he has a victory to defend on Saturday at Spring Cup! |
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| C • Keep up 4 |
| Running 45:00 [2]9 km (5:00 / km) | |
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Tuesday Mar 20 |
| Running 1:07:00 [3]13 km (5:09 / km) +400m 4:28 / km | |
| ahr:146 |
| engine building during lunch. The movements of my legs start to feel like running. Nice to be in the snow-covered forest! |
Monday Mar 19 |
| Strength 45:00 [1] | |
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| loading some iron in the evening. Whole body. |
Sunday Mar 18 |
| Running 2:00:00 [3]20 km (6:00 / km) +1000m 4:48 / km | |
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| Sihlwald-Albishorn-Uetliberg. With Beat Berger. Finally felt that there still might be some power left in the legs. Pushed hard on the last climb up to Uetliberg and felt surprisingly good after 1.50. Lots of wind all the way, almost like in Patagonia ;-) |
Saturday Mar 17 |
| Orienteering Competition 1:03:00 [5]10 km (6:18 / km) +500m 5:02 / km | |
| ahr:165 max:174 |
| Bülacher OL. Good. Still seriously lacking power uphill, but today I was able to push and keep the rhythm till the end.
results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
| Running 20:00 [2]3 km (6:40 / km) +100m 5:43 / km | |
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| running to the start and from the finish |
Thursday Mar 15 |
| Running Intervall 20:00 [4]5 km (4:00 / km) +100m 3:38 / km | |
| max:172 |
| Intervals, 11'/5'/4'. Ok in the first interval, then couldn't get the HR to rise, somehow not motivated. I need a goal, otherwise I don't have the spirit for training well. |
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| C • Motivations 3 |
| Running 35:00 [3]7 km (5:00 / km) +200m 4:22 / km | |
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Wednesday Mar 14 |
| Running Terrain 1:26:00 [3]13 km (6:37 / km) +600m 5:22 / km | |
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| Bonanza with Kaspar. 62'. A pleasure to run in the currently very nice forest! Even though Kaspar had to do some extra loops when running uphill, I was able to run longer parts than last week, where I had to walk most of the time. |
Monday Mar 12 |
| Strength 45:00 [1] | |
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| whole body. Good, was able to load much more iron than last week. |
Sunday Mar 11 |
| Cycling 1:30:00 [2]52 km (1:44 / km) +700m 1:37 / km | |
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| easy Sunday afternoon CSC ride with dolph |
Saturday Mar 10 |
| Orienteering Competition 58:00 [5]10 km (5:48 / km) +370m 4:54 / km | |
| ahr:167 max:174 |
| Säuliämtler OL. Good training, solid on the map, felt ok, but much better strength in the legs than a week ago. Got stuck in the jungle a couple of times (but I wouldn't want to go into these woods in 2 months from now...). And really nice weather! Tired after the race and in the evening, have to get used to running fast 1hour again ;-)
results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
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| C • Congrats... 2 |
| Running 15:00 [2] | |
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| warm up & cool down |
Friday Mar 9 |
| Running Terrain 1:23:00 [3]13 km (6:23 / km) +600m 5:11 / km | |
| ahr:152 max:166 |
| back to the jungle on Bonanza. 61', wasn't faster than this last year. But the forest was surprisingly runnable in many places today, and very nice weather, so no heat or much green shit torturing me. Also, even though I had to walk often uphill and the HR was rather high, I didn't get tired towards the end, as I usually do in the beginning of the year. I can feel the engine power increasing every day.
Oh, and btw., I often saw tracks in places where only orienteers go, so someone must have been training secretly this winter ;-) K81, was that you? Or maybe Corsin? |
| Strength 30:00 [1] | |
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| upper body in the gym in the evening. The days with good training are becoming long, almost like swisscheese... |
Wednesday Mar 7 |
| Running Intervall 25:00 [5]6.5 km (3:51 / km) +200m 3:20 / km | |
| ahr:146 max:178 |
| Intervals 5x5', 2' breaks, with Mätthu and Flurin. Of course couldn't keep their speed, but tried to keep a decent rhythm. Lost about 20-30'' per rep to Mätthu, no chance uphill, but I don't seem to have lost anything downhill. There was one rep which was almost all downhill, and my avg HR was the highest in that one... Good training. |
| Running 50:00 [2]8 km (6:15 / km) +100m 5:53 / km | |
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Tuesday Mar 6 |
| Running 1:04:00 [3]13 km (4:55 / km) +250m 4:29 / km | |
| ahr:146 max:160 |
| run with my athlete Stefan Lombriser, whom I have been coaching since this winter. Felt pretty good. |
Monday Mar 5 |
| Strength 40:00 [1] | |
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| whole body. Took it easy on the legs to avoid sore muscles. |
Sunday Mar 4 |
| Cycling 1:30:00 [2]45 km (2:00 / km) +700m 1:51 / km | |
| ahr:132 max:159 |
| so nice! Enjoyed the awesome spring day, was able to see half the Alps, from Säntis all the way to Berner Oberland! Yes, we also have nice mountains ;-)
Legs were quite tired at the end, it will take some time to regain the power. But 5.30 on Regensberg (PB: smth below 5') without even pushing harder showed again that I'm not starting at 0 this time. I'm definitely in better shape than last year at the same time. |
Saturday Mar 3 |
| Running 1:03:00 [3]12.5 km (5:02 / km) +250m 4:35 / km | |
| ahr:146 |
| a plain and simple 0815 run in Hönggerberg. |
| Strength 30:00 [1] | |
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| the usual six-pack exercises after the run |
Thursday Mar 1 |
| Running 1:10:00 [3]15 km (4:40 / km) +200m 4:22 / km | |
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| run with Mätthu and Flurin. First runs on consecutive days since November. The thighs are already sore. |