Saturday Apr 28 |
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| Event: Tiomila 2007
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 | running 33:00 [1]5 km (6:36 / km) | |
| shoes: adidas supernova cushion 2005 |
| footing to let my blood flow after some ours sitting in the mobilehome... with rogi |
| running warm up/down 55:00 [3]7 km (7:51 / km) +50m 7:35 / km | |
| shoes: jalas |
| get ready for .... |
| orienteering race (10mila start) 1:12:00 [4]***** 12 km (6:00 / km) +70m 5:50 / km | |
| ahr:171 max:181 shoes: jalas |
| low intensity. felt very well, could even run faster, but it wasn't possible in this terrain, and the others even ran not too fast.
bad experience after 50m which i managed to avoid the last 6 years on the first leg...
technically not perfect. felt like on 150th position, but it was 32nd, 4'31 behind the lead. must have got to the lead or even just behind several times. start at 11pm.
http://www.10mila.se/2007/resultat/h1_leg.shtml
http://blogs.ethz.ch/ebneter/files/2007/05/race070... |
Friday Apr 27 |
| running warm up/down 55:00 [2]6 km (9:10 / km) +50m 8:48 / km | |
| shoes: adidas supernova cushion 2005 |
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| orienteering race 11:55 [5]2.6 km (4:35 / km) +66m 4:04 / km | |
| shoes: adidas supernova cushion 2005 |
| elitserien sprint, elite 2 field. in eskilstuna parken zoo. nice sprint. was not ready to run city/park sprint o's any more. although it was a pretty ok race. finished 3rd. felt yesterdays race a bit in my bones...
http://www.eol.se/File/Stracktider.html |
Thursday Apr 26 |
| orienteering 42:00 [3]**** 7 km (6:00 / km) +70m 5:43 / km | |
| ahr:160 shoes: jalas |
| first o training in sweden since a loong time. absolutely marvelous terrain, weather, forest. "Harg", next to östhammar, our base. with rogi. technically nearly perfect. love the smell of these forests. |
| running warm up/down 40:00 [2]6 km (6:40 / km) | |
| shoes: adidas supernova cushion 2005 |
| for the legendary... |
| running race 7:42 [5]2.5 km (3:05 / km) +15m 2:59 / km vdot: 63.1 | |
| ahr:190 max:196 shoes: adidas supernova cushion 2005 |
| ...Hålligång i skogen, Östhammar. 33rd edition. 2.5km forest trail run. new best time. 6 sec faster than 2 years ago. now 2nd place on the eternal bestlist. first: Jan Johansson, in 1985 with 7.33 - once i will catch him also. the feeling was really good. with not too much training such an improvement. now i'm ready for 10mila. |
Wednesday Apr 25 |
| running 50:00 [3]10 km (5:00 / km) +100m 4:46 / km | |
| shoes: nike - runlong |
| beginning sore throat |
Monday Apr 23 |
| running warm up/down 42:00 [2]7 km (6:00 / km) +50m 5:48 / km | |
| ahr:125 shoes: nike - runlong |
| |
| running intervals (2x10') 24:00 [5]6.5 km (3:42 / km) +50m 3:33 / km | |
| max:180 shoes: nike - runlong |
| with rogi. nice pace (3.10 approx). nice weather. rest: 4' trot |
Sunday Apr 22 |
| running 1:22:00 [3]17 km (4:49 / km) +300m 4:26 / km | |
| shoes: puma |
| sammelplatz - gais - gäbris - wissegg - hohe buche - landmark - waldegg - st. georgen. had to speed up cause it got dark... beautiful view over alpstein, bodensee, rheintal, ... |
Saturday Apr 21 |
| running (footing) 30:00 [1]4.0 mi (7:30 / mi) | |
| shoes: nike free training black |
| worked too much. (pm-course the whole day). st. georgen. got a hypo even after 25 mins... |
Friday Apr 20 |
| Note | |
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| worked too much... |
Thursday Apr 19 |
| orienteering 1:02:00 [3]*** 7 km (8:51 / km) +200m 7:45 / km | |
| ahr:155 shoes: jalas |
| didnt want to risk footproblems after the intervals on the track again. so i skipped tv u.
goal of the training: find some runnable and nice parts in zueriberg. there are some. felt not bad running in terrain. technically absolutely comparable with tiomila i think. so, i feel well prepared for next week.
map needs a revision definitely. |
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| C • giving a comeback?? 4 |
Wednesday Apr 18 |
| running intervals (5x(3'/1')) 20:00 [5]7 km (2:51 / km) +50m 2:46 / km | |
| max:180 shoes: adidas supernova cushion 2006 |
| with denis and flurin. rest: 1'/2' trot. had a need for speed. the pace felt very well. denis: intensity 5 has also a bandwidth ;-)
polar curve
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| C • bandwidth 2 |
| running warm up/down 47:00 [2]8 km (5:52 / km) +100m 5:32 / km | |
| ahr:130 shoes: adidas supernova cushion 2006 |
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Tuesday Apr 17 |
| running 1:12:00 [2]12 km (6:00 / km) +150m 5:39 / km | |
| shoes: adidas supernova cushion 2006 |
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Sunday Apr 15 |
| running 1:30:00 [2]15 km (6:00 / km) +150m 5:43 / km | |
| ahr:128 shoes: mizuno wave precision 7 |
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Saturday Apr 14 |
| inline 1:00:00 [2] | |
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| mit heidi, lake bodensee |
Friday Apr 13 |
| core strength 30:00 [2] | |
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Thursday Apr 12 |
| running warm up/down 40:00 [2]6 km (6:40 / km) | |
| shoes: adidas supernova cushion 2006 |
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| running tempo (200-400-600-400-200,4x200) 25:00 [4]5 km (5:00 / km) | |
| shoes: adidas supernova cushion 2006 |
| tvu, nice weather. a bit tired. tried to focus on my running style (better english word??), not on the speed. tried to run constantly.
34'' - 68'' - 1.43'' - 67'' - 33'', 30'' - 31'' - 31'' - 31'' |
| |
| C • good to hear that the training... 2 |
| running (running style school) 30:00 [2]1.5 mi (20:00 / mi) | |
| shoes: barefoot |
| tvu, on mats. easy programm. basics. missed it soo much during the last year! |
Wednesday Apr 11 |
| running warm up/down 47:00 [3]7.5 km (6:16 / km) +70m 5:59 / km | |
| ahr:143 slept:7.0 shoes: adidas supernova cushion 2006 |
| with denis
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| running intervals (5x5', 2' trot rest) 32:00 [4]10 km (3:12 / km) +70m 3:06 / km | |
| max:180 shoes: adidas supernova cushion 2006 |
| with denis. little wednesday rocker group. marvelous weather. felt very well. even after yesterdays intervall. i think it was because of the new shoes... ;-) funfactor very high.
polar
route
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Tuesday Apr 10 |
| running intervals (2'-5'-2'-5'-2'-5') 1:02:00 [5]12 km (5:10 / km) +200m 4:46 / km | |
| shoes: mizuno wave precision 7 |
| up and round monte caslano. uphill and flat. morning before breakfast. very nice weather. felt not too bad. achilles was still asleep. 2 mins in a nice pace at the lake. |
Monday Apr 9 |
| hiking 1:00:00 [1] | |
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| san salvatore, with heidi. beautiful view over the ~hole ticino... |
Sunday Apr 8 |
| running (uphill) 59:00 [3]5.2 km (11:21 / km) +1000m 5:47 / km | |
| shoes: mizuno wave precision 7 |
| rivera - alpe foppa. extremely nice weather. felt not bad. unfortunately there was too much snow on monte tamaro which would have been followed... |
Friday Apr 6 |
| ski hiking 3:00:00 [3] | |
| |
| with brother marc, mother christa and willi. met heidi and claudia at messmer.
stuetze 2 (saentis) - thurwies (down) - rotsteinpass (up) - meglisalp (down) - wagenluecke (up) - messmer (down) - seealp. rest by foot.
downhills quite muscle fireing - as the sun. spring in the snow.
route:
http://www.gmap-pedometer.com/?r=851435 |
Wednesday Apr 4 |
| cycling (indoor) 55:00 [3] | |
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| strength 30:00 [4] | |
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| achilles tendon is still kind of abnormal... hard to define... grrr - so i did especially some eccentric calf exercises. hope it'll be as successful as the literature says. |
Monday Apr 2 |
| core strength 30:00 [4] | |
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| tvu. next week, rogi and i will take the girls-gymballs the last time! |
| running warm up/down 50:00 [3]5 km (10:00 / km) | |
| shoes: asics ds trainer (tiger) |
| tvu |
| track intervals (4x(1000, 200), 4x200) 1:05:00 [5]9 km (7:13 / km) | |
| max:186 (injured) shoes: asics ds trainer (tiger) |
| tvu. with dani streuli and wulli. always nice to run with (behind) these guys. i'm quite impressed by their shape, especially dani's relaxed way of running. ran without spikes. (the others with). felt my achillestendon or whatever, afterwards... the feeling was not bad, and the prospect of running quietly at high speed helps me to fight to get there...
rests: 1000m - 200m trot - 200m - 400m trot, 200m trot
times:
2.58', 33'', 2.58', 32'', 2.55', 32'', 2.53', 31'' - 8' rest, - 29'', 30'', 29'', 29'' |
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| C • wow, sounds... 7 |
