Tuesday Jan 31 |
 | Running 1:15:00 [2] 15.5 km (4:50 / km) +50m 4:46 / km | |
| slept:4.0 (injured) shoes: Adidas Supernova Control |
| Home-Bellvue-Central-Limmat-Werdinsel-back, good pace, with Simone. 5 strides at the end. |
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| C • 100k 3 |
Monday Jan 30 |
| Running 52:00 [2] 11 km (4:44 / km) +130m 4:28 / km | |
| (injured) shoes: Mizuno Precision 5 |
| Lunch run around Wilen/Freienbach with Tom, good pace. Found a good terrain for fartleks, will do them in February once, then with Steeplechase! |
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| C • Öh, öh... 2 |
Sunday Jan 29 |
| Running 2:10:00 [2] 25 km (5:12 / km) +450m 4:46 / km | |
| (injured) shoes: Adidas Supernova Cushion yello |
| Long run; Limmatplatz-Höngg-Höngerberg-Gubrist-Altberg-back. Last 15min mdl with Martin, felt fine troughout the whole run, a bit tired in the beginning. With Thomas, Barbi, Dani and Martin. An extensive brunch afterwards at Movie's. :-)
Knee was quite ok from the beginning on even though I've continued with training. |
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| C • training 2 |
Saturday Jan 28 |
| Running 1:18:00 [2] 16 km (4:52 / km) +300m 4:27 / km | |
| slept:10.5 shoes: Adidas Supernova Cushion yello |
| Home-Zoo-10.7km loop-Home.
With Dani and Denis, still sore legs. |
| Strength 25:00 [1] | |
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| At ASVZ
45kg on the benchpress |
Friday Jan 27 |
| Running 42:00 [2] 9 km (4:40 / km) +50m 4:32 / km | |
| (injured) shoes: Adidas Supernova Cushion yello |
| Home-Zollikon-home, along Zollikerstrasse, with Dani after work. |
Thursday Jan 26 |
| Running 41:48 [3] 6 km (6:58 / km) +700m 4:24 / km | |
| slept:6.0 (injured) shoes: Salomon Raid |
| Lunch run to Etzel, via Meinrad. Slippery as hell!
With Tom, Bernie and Christian. Good time considering the conditions. |
| Running 28:00 [2] 6 km (4:40 / km) | |
| shoes: Salomon Raid |
| The downhill part, many shortcuts. |
Wednesday Jan 25 |
| Running 48:00 [2] 10 km (4:48 / km) +150m 4:28 / km | |
| (injured) shoes: Adidas Cushion Control |
| Lunch run with Tom and Christian, was more a fartlek than a easy-pace run...
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| Strength 40:00 [1] | |
| weight:62.6kg |
| At ASVZ. Weight without shoes. |
Tuesday Jan 24 |
| Note | |
| (rest day) |
| Pangratz therapy |
Monday Jan 23 |
| Running 52:00 [2] 10 km (5:12 / km) +100m 4:57 / km | |
| (injured) shoes: Mizuno Precision 5 |
| Lunch run with Tom, Bernie and Christian to Wollerau and back. Poor feeling, empty legs, hurting knees (left: injury, right: fell down on my knee yesterday) |
| Strength 45:00 [1] | |
| weight:62.9kg (injured) |
| At ASVZ, more exercices for upper body. Weight without shoes. |
Sunday Jan 22 |
| Running 25:00 [1] 4 km (6:15 / km) | |
| shoes: VJ Integrator 2005 |
| All the warm-up/down before and between the races. |
| Orienteering race 32:00 [4] 5.2 km (6:09 / km) +130m 5:28 / km | |
| slept:9.0 (injured) shoes: VJ Integrator 2005 |
| TRESLAG relay, 3rd leg. Had a very controlled and almost flawless run, didn't push very hard as I wanted to save some energy for the 2nd run. Knee didn't hurt much after the long warm-up. Legs didn't cramp up either, the therapy seems to pay off, will get another treatment on Tueday.
2:30 to best time (Hubmann).
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| Orienteering race 25:10 [4] 4.2 km (6:00 / km) +110m 5:18 / km | |
| (injured) shoes: VJ Integrator 2005 |
| TRESLAG, 6th leg. Caught up Möhnli on c.6 and relied a bit too much on his orienteering, we lost 1x 30sec and 2x 15sec. Could drop him off after c.9 and had a good run to the finish.
What I'm still lacking is the will to fight; walked on the uhills whenever it hurted... |
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| C • walk? 2 |
Saturday Jan 21 |
| Running 1:43:00 [2] 19 km (5:25 / km) +350m 4:58 / km | |
| slept:6.0 (injured) shoes: Adidas Supernova Cushion yello |
| Home-Zoo-Nähe Forchdenkmal-Geren-Zoo, with Dani. Left knee still hurts but the pain is stable. Felt terrible during the first 30min, not much sleep and too much of other stuff.. |
Friday Jan 20 |
| Running 45:42 [3] 6 km (7:37 / km) +700m 4:49 / km | |
| (injured) shoes: Salomon Raid |
| Lunch run to Etzel, via Etzelstrasse, Meinrad.
Beautiful weather on top of Etzel; stayed for 10-15min there end enjoyed the scenery and the sun. |
| Running 27:00 [2] 5 km (5:24 / km) | |
| shoes: Salomon Raid |
| The downhill part; we did some nice shortcuts trough the deep-snowed forest, cool! With Bernie, Christian and Sebi. |
Wednesday Jan 18 |
| Running 1:03:00 [2] 12.5 km (5:02 / km) +150m 4:45 / km | |
| (injured) shoes: Mizuno Precision 5 |
| Lunch run back and forth in Pfäffikon and Freienbach, had to change plans as most roads and tracks were not runnable - iced and slippery. With Christian and Tom.
Two runners came us across; both in shorts, one with a short-sleeve cotton shirt. The weather: rainfall and wind, 0C and wet snow on the ground... |
| Strength 45:00 [1] | |
| weight:63.3kg (injured) |
| At ASVZ Fluntern. Usual exercices, good feeling. Weight with shoes and clothes. |
Tuesday Jan 17 |
| Note | |
| (injured) |
| Pangratz therapy today.
The therapist found out that a) my hips were uneven again which caused a tension in the back and thus the feelings in my legs and b) that the left leg was much more strained due the uneven hips which caused the imflamation on the knee. She thinks that i will be totally fine again after 2-4 sessions. Not supposed to go running tonight. |
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| C • injured 2 |
Monday Jan 16 |
| Running 49:20 [2] 10.5 km (4:42 / km) | |
| (injured) shoes: Adidas Supernova Control |
| Rappi Zoo and back, with Christian. Sun came trough the fog in Rappi, beautiful. The left knee really bothered me during the whole run, that was actually the first time that the pain didn't disappear after a while. It's the same which kept me from running last year for 2 months... Will get an accupuncture treatment tomorrow anyway and will also ask for one for the knee. |
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| C • speed and intensity 2 |
Sunday Jan 15 |
| Running warm up/down 20:00 [2] 2.5 km (8:00 / km) | |
| shoes: VJ Integrator |
| Running to the start, a few strides, some stretching |
| Orienteering race 18:15 [4] 3.4 km (5:22 / km) +70m 4:52 / km | |
| shoes: VJ Integrator |
| Effretiker OL, Nat. A**, HE
A solid run but nothing extraordinary. Started unusually slow and felt quite ok in the middle part. Some 5-10sec. mistakes but no bigger mistake. Was too carefully on the last loop and lost around 30sec. 28th |
Saturday Jan 14 |
| Running 31:00 [2] 6.5 km (4:46 / km) +50m 4:36 / km | |
| shoes: Mizuno Precision 5 |
| A pathetic 30min run along Zollikerstrasse. Wanted to do a 70min run but was already back home after 30min... ;-) |
Friday Jan 13 |
| Note | |
| slept:7.0 |
| travelling |
Thursday Jan 12 |
| Note | |
| slept:4.0 |
| travelling |
Wednesday Jan 11 |
| Running 50:00 [2] 9.5 km (5:16 / km) +100m 5:00 / km | |
| shoes: Mizuno Precision 5 |
| Easy lunch run with Christian and Thomas, first 15min with RM guys. |
Tuesday Jan 10 |
| Running 1:14:00 [2] 15 km (4:56 / km) +50m 4:51 / km | |
| shoes: Adidas Supernova Cushion yello |
| Home-Central-Werdinsel-back, evening run with Simone. Knee still hurted during the first 10min of the run. |
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| C • Hehe! 2 |
Monday Jan 9 |
| Strength 35:00 [1] | |
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| At ASVZ Polyterrasse. Didn't like this gym room, too crowded and not so well equipped. Next time at Fluntern again. |
Sunday Jan 8 |
| Orienteering 55:00 [2] 6 km (9:10 / km) +100m 8:28 / km | |
| shoes: VJ Integrator |
| Control setting in Wangenerwald, had actually 70min but substracted the "walking around" time. |
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| C • Are YOU nuts? 1 |
| Orienteering 1:06:00 [2] 6.7 km (9:51 / km) +120m 9:02 / km | |
| shoes: VJ Integrator |
| Shadowing Nils on the medium course in Wangenerwald, reduced map (without tracks). |
Saturday Jan 7 |
| Orienteering 1:20:00 [2] 8 km (10:00 / km) +200m 8:53 / km | |
| shoes: VJ Integrator |
| Control setting in Egg Platten Wehntal. Map was so awful in many parts that I took me often a very long time to place the control. Logged time is net time, actual time was 1:35. |
| Orienteering 57:00 [2] 6.5 km (8:46 / km) +200m 7:36 / km | |
| shoes: VJ Integrator |
| Shadowing Sophie on a compass training course. |
| Orienteering 42:00 [3] 6.5 km (6:28 / km) +150m 5:48 / km | |
| shoes: VJ Integrator |
| Control collecting in Wangenerwald, since the forest was so nicely runnable, I could not resist to run race pace in some parts. |
Friday Jan 6 |
| Running 43:00 [2] 8.5 km (5:04 / km) +100m 4:47 / km | |
| shoes: Adidas Cushion Control |
| Lunch run with Bösch and Sebi; Altendorf loop, very slippery. |
Thursday Jan 5 |
| Running 59:00 [2] 12.5 km (4:43 / km) +130m 4:29 / km | |
| shoes: Adidas Cushion Control |
| Lunch run with Hambi, around Freienbach. Good pace all the way, I felt like I got a an EPO injection this morning... :-) |
Wednesday Jan 4 |
| Running 1:06:00 [2] 12 km (5:30 / km) +100m 5:17 / km | |
| shoes: Mizuno Precision 5 |
| Lunch run, first 15min with the RM guys, afterwards with Hambi. Still a bit tired. |
Tuesday Jan 3 |
| Running 42:00 [2] 8.5 km (4:56 / km) +70m 4:45 / km | |
| shoes: Mizuno Precision 5 |
| Lunch run to Wilen and back trough the vineyards, with Bernie and Christian. Tired legs. |
Monday Jan 2 |
| Note | |
| (rest day) |
| Rest day, travelling back from Engadin. |
Sunday Jan 1 |
| Running 1:36:00 [2] 16.5 km (5:49 / km) +225m 5:27 / km | |
| ahr:130 max:161 shoes: Salomon Raid |
| Long run on snow-covered roads: Brail-Susauna-Zuoz-La Punt-Madulain, with Kaspar, Päde, Katharina and Simon. |