Friday Feb 29 |
 | Running 51:43 [3]8 km (6:28 / km) +308m 5:25 / km | |
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| Run Ruedi's Hüttli again; rain first, then little sun, then fog and rain at the end again!
Feel fast and can push, but same time as 2 weeks ago. |
Thursday Feb 28 |
| Yoga 1:00:00 [2] | |
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| Good fluid yoga class with not many power moves but lots of good moves for the back. I feel quite supple today which is a first and can bend and stretch further than usual (?!). |
| Nordic Walking 1:10:00 [1]5 km (14:00 / km) +150m 12:10 / km | |
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| Slow NW group today and climb up to Schibe Flueh and have a great view. Lead the group back down and back to hotel. |
Tuesday Feb 26 |
| Running 41:24 [3]9 km (4:36 / km) +130m 4:17 / km | |
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| Run alone at lunch on Gnome- Sheeptrail; feel somewhat faster, but can't push it, so I "just" cruise along. Still very warm but the highpressure system "Fredrick" is slowly leaving after over 2 weeks!
25.49 to first pavement; 15.35 back.
Teach another 2 classes for seniors with lots of core strength. Lots of fun today :-) |
| Nordic Walking 1:20:00 [2]8 km (10:00 / km) +70m 9:35 / km | |
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| Had a big NW group! Walked along the Aare then over the high train bridge (it has a pedestrian lane along the tracks!!) and along the Cat's path to Ringgenberg and back through the woods and Goldswil. Good pace even though I stayed with the slower people to show them the way. |
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| C • Lots of people because of t... 1 |
Monday Feb 25 |
| Teaching classes 45:00 [1] | |
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| Teach 2 core classes with some good abdominal and side abdominal work! |
Sunday Feb 24 |
| Running 58:51 [3]11 km (5:21 / km) +90m 5:08 / km | |
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| Run in the middle of the afternoon in almost 20 degree (68F) warmth and among tons of walkers (the Swiss are World Champions when it comes to walking on a beautiful lazy afternoon ;-)).
I haven't run since Tuesday, and this shows again how effective rest days can be: I ran this loop 6 min faster than end of January!! It seems the older I get, the more rest days I need and the more I get out of them!
I was truly amazed at the times and splits. I did push it though but I also felt good doing it. However, 60 min seems to be my limit for the moment, still a long way to go.
25.36 to Zigzag trail (best time!); 24.36 back; 4.38 to Muribad for total of 30.14; 4.00 back and 28.37 total back. |
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| C • nice job! 1 |
Saturday Feb 23 |
| Downhill skiing 2:00:00 [2] | |
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| Ski Lenk all day. Another absolute gorgeous day and very warm. Up high, the snow is still quite good and further down somewhat slushy. Ski hard for about 2 hours, but were on the skis for about 6 hours. |
Friday Feb 22 |
| Unspecified 1 [0] | |
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| Not a good day, a slight headache, mentally not up to much |
Thursday Feb 21 |
| Yoga 45:00 [1] | |
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| Gentle yoga class; the stretching felt good! |
| Nordic Walking 1:10:00 [2]6.5 km (10:46 / km) +120m 9:52 / km | |
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| NWing in the little Rugen, circle it and go to the top with a nice view. Finally, we got a few drops of precipitation ;-)! |
Wednesday Feb 20 |
| Strength 30:00 [2] | |
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| Teach my Wed evening strength class; some leg exercises on the Swissball and lots of core strength on the floor working with the Swissball. Fun ;-)) |
Tuesday Feb 19 |
| Running 54:45 [3]9 km (6:05 / km) +60m 5:53 / km | |
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| Again at lunch on another gorgeous day (still our High pressure system "David" or "Ferdinand"??) w/ SZimann, keep pushing it and my lungs almost fall out. More than 1 min faster than the last fast time!! But it was tough, and I'm trying to keep up the pace on the way back, but it all goes slightly uphill along the creek and it feels so hard.
We've had a record kind of February: sunshine almost every day of the month! Incredible. |
| Nordic Walking 1:10:00 [1]6.5 km (10:46 / km) | |
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| Do Lombach route and returning over the fields and back through the neighborhoods of Unterseen. Great sky full of stars and almost full moon. |
Sunday Feb 17 |
| Downhill skiing 1:30:00 [2] | |
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| Ski all day on the Schilthorn, gorgeous day and incredible snow. Ski hard at times as we are with all of Urs's family including his 3 nephews. Celebrated birthdays with the old ladies (85 and 83 years old!) with a breakfast on top of Schilthorn at 10'000 ft. |
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| C • If that's the one I'm think... 2 |
Saturday Feb 16 |
| Running 52:04 [3]8.5 km (6:08 / km) +90m 5:49 / km | |
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| Run again Zigzag trail only because of time constraint. Almost as fast as last Saturday with Sandra but not quite ;-(. 26.21 there and 25.42 back. |
Friday Feb 15 |
| Running 51:22 [3]9 km (5:42 / km) +250m 5:01 / km | |
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| Run at lunch to Ruedi's Hüttli, feel quite good, have energy. 33.14 up and 18.07 down and back |
Thursday Feb 14 |
| Yoga 1:10:00 [2] | |
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| Teach 2 yoga classes, the first one with some long intensity moves, the second one mostly for back pain. As always, I enjoy the intense stretching and the easy dancelike series of motions. |
| Nordic Walking 1:00:00 [2]6 km (10:00 / km) +90m 9:18 / km | |
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| Late afternoon NW with my group, feel lethargic and as a reaction push it and we go up along trails on the Harder to the sheep trail over to Goldswil and on the up-and-down loop back. |
Wednesday Feb 13 |
| Snowshoe Touring 2:00:00 [2]6 km (20:00 / km) +350m 15:29 / km | |
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| Check on a possible snowshoetour up on the Elsigenalp; gorgeous day and great area to take a group in 2 weeks! |
| Strength 30:00 [1] | |
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| Teach evening strength class; lots of upper body exercises, pretty tough and abdominal work until muscles are screaming ;-)) |
Tuesday Feb 12 |
| Running 54:40 [3]11 km (4:58 / km) | |
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| Run at lunch w/SZimann, feel slow first, then better. On the way back go by my aptmt, so the distance might be a bit shorter.
19.21 first bridge; 9.13 to second bridge for 28.35 total down, 26.05 back |
| Nordic Walking 1:10:00 [1]6.5 km (10:46 / km) +90m 10:04 / km | |
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| NW with my group to Goldswil and the "Wachtfeuer". Another beautiful night with bright stars! |
Monday Feb 11 |
| Teaching classes 1:00:00 [1] | |
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| Teach 2 core classes with good abdominal work; then free weights for upper body strength on the ball. |
Sunday Feb 10 |
| Downhill skiing 1:00:00 [1] | |
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| An absolute wonderful sunny and warm day skiing with Sandra! So much fun. Got up shortly after 6 to be at the lift before 8 to catch the first gondola up to the top to have breakfast, and then realised that in this ski area they only start the lifts at 8.45! What a bummer. So we had a big breakfast instead down in the skitown of Saanemöser before heading up. |
Saturday Feb 9 |
| Running 51:34 [3]8.5 km (6:04 / km) +90m 5:46 / km | |
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| Run late pm with Sandra my Dählhölzli - Zigzag loop. It's amazing to me that I can run it 2 min or a little more faster with Sandra than when I do it alone and try to push it!! Another proof how good it is to run with a group or a partner or, what I seem to do most often, to train by racing.
26.49 turnaround, 24.45 back.
I wanted to show Sandra the lynx, and we saw one, and the little ibex cubs (?) fighting for the platform of one tree stump. And they did! This time, there were only four of them, and one time, they actually made it all at once before one of them got bumped off again. So much fun to watch these little guys fighting and butting their heads and stepping on each other's back! |
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| C • Happy Birthday!!!! (On the... 2 |
Friday Feb 8 |
| Running 53:03 [3]9 km (5:54 / km) +250m 5:11 / km | |
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| A late lunch run to Ruedi's Hüttli, feel my leg muscles from the strength training.
34.29 up and 18.33 back.
Beautiful day, we have a high pressure system "David" for the next week with incredible weather and warm! |
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| C • They name them!!!? 1 |
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| C • Happy Birthday!!!! 1 |
Thursday Feb 7 |
| Yoga 1:00:00 [2] | |
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| Teach 2 yoga sessions; nice flow and power moves; sweat is running down my face! But it feels great. My left knee still seems to have some water in it as I can't bend it completely and my leg muscles are very tight. |
| Nordic Walking 1:00:00 [1]6 km (10:00 / km) | |
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| Nordic Walking in a beautiful late afternoon along the Aare to the ruins Wyssenau and back to Christine's house for a big birthday party for her and myself. Lots of fun and stay till almost 10 pm. |
Wednesday Feb 6 |
| Strength 30:00 [2] | |
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| Teach Wednesday evening conditioning class with abdominal strength and lots of leg strength; I still felt it from Monday with some slightly sore muscles which means I need those exercises. |
Tuesday Feb 5 |
| Yoga 30:00 [1] | |
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| Teach again 2 classes: the morning senior class is now a senior yoga class; again put down 30 min for intensity as it felt really good to stretch out and I got really warm. |
| Running 43:23 [3]9 km (4:49 / km) +80m 4:37 / km | |
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| At lunch, run Gnome- Sheeptrail; felt pretty sluggish, but time is not that bad. 28.19 to first house; 15.04 back. |
| Nordic Walking 1:10:00 [2]6.0 mi (11:40 / mi) +250m 6:25 / km | |
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| Walking with my big group uphill to Ruedi's hut, the faster ones in the group walked beyond and caught up again on the downhill. I stayed with the slower group to coach them with pacing.
Tonight my "Ramadan" started again ;-): 44 days without alcohol (kind of easy for me), no smoking (no comment), none of the big "C"s such as chocolate, cakes and cookies!! Now, that is always hard, especially the first week! |
Monday Feb 4 |
| Teaching classes 1:00:00 [2] | |
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| Teach 2 core classes and put down 2x30 Min as it was quite intense in spot. I also did squats with holding the Swissball overhead to stabilise the back, very effectful! |
Sunday Feb 3 |
| Running 54:22 [3]11 km (4:57 / km) | |
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| Later afternoon run to zigzag trail, turnaround 28.20 and 26.01 back. A minute faster than jan 19! This time, I could keep the pace of pushing on the way back.
Today, we celebrated 2 birthdays! Lots of good food: Marc's mom and Urs's mom. Soon, it will be Christoph's and Sandra's mom ;-))) |
Saturday Feb 2 |
| Running 34:32 [3]7 km (4:56 / km) | |
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| Run the Dählhölzli - Elfenau short loop late afternoon. After 3 days of running break, my knees and lower legs did not hurt at all, and it felt really good running again. Was strong and somewhat fast.
17.59 turnaround down at Aare and 16.33 back. |
Friday Feb 1 |
| Unspecified 1 [0] | |
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| Woke up with a tremendous headache, slept in a little, late to work and did not feel like running at all :-(. Sooo, I did not go in the end. Oh well. |