Saturday Jun 30 |
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| Event: Davos
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 | running warm up/down 1:05:00 [3]10 km (6:30 / km) | |
| shoes: adidas supernova cushion 2006 |
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| track race (1500m, 800m) 6:01 [5]2.3 km (2:37 / km) vdot: 75.1 | |
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| SVM in sion mit tv teufen (nat. B). wie immer zwei läufe, 1.15h auseinander. taktische rennen, weil nach rangpunkten gewertet wurde. 1500m: geplämpert bis 500m vor schluss. dann attacke von hagi, konnte nicht gleich kontern weil weg versperrt. auf den letzten 20m noch zwei überholt, hähä! 4.02...
800m: gar nicht mehr spritzig. dafür gehts beim 800m zu schnell los. konnte nicht mithalten, einfach regelmässig gekämpft und noch auf 1.59 gekommen. dann auf zug geseckelt und nach davos gefahren (5.51h) |
Friday Jun 29 |
| running 46:20 [2]9.5 km (4:53 / km) +290m 4:14 / km | |
| shoes: adidas supernova cushion 2006 |
| flüssig, rund, kräftig, kompakt. |
Thursday Jun 28 |
| running school 45:00 [3] | |
| shoes: mizuno wave precision 7 |
| aufm rasen. etwas steif gefühlt. genau das richtige für heute. |
Wednesday Jun 27 |
| running warm up/down 38:00 [3]7 km (5:26 / km) +130m 4:58 / km | |
| shoes: nike - runlong |
| warm up/down and rest between intervalls |
| running intervals (8 x 3') 24:00 [5]7.2 km (3:20 / km) +50m 3:13 / km | |
| shoes: nike - runlong |
| mit denis und bio. bio ab wie eine rakete. konnte aber gut mithalten. pausen: 1' traben. |
Tuesday Jun 26 |
| running 1:26:52 [3]17.5 km (4:58 / km) +600m 4:14 / km | |
| shoes: adidas supernova cushion 2006 |
| appenzell (770) - chlosterspitz (1326) - wasserschaffen - kaubad - gontenbad - appenzell |
Monday Jun 25 |
| tennis 2:00:00 [3] | |
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| wimbledon, 1st round. against peter "pete" sampras. |
Sunday Jun 24 |
| dancing 2:00:00 [1] | |
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| scheinbar die beste regeneration für achillessehne. nix gespürt von den läufen. geil. |
Saturday Jun 23 |
| running warm up/down 1:10:00 [3]10 km (7:00 / km) | |
| shoes: adidas supernova cushion 2006 |
| |
| track race (eidgenössisches turnfest) 6 [5]1.9 km (3 / km) | |
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| 100m pendel-stafette;
800m: nicht optimal gut gefühlt. ohne konkurrenz, nur teamintern. 1'59''
1000m: besser gefühlt, obwohl nur 1h nach 800m. auch keine konkurrenz. 2'36''
overall: 5. rang für TV Teufen in 1. stärkeklasse |
Friday Jun 22 |
| shooting 20:00 [0] | |
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| obligatorisch. 68 und 75. saumässig streng. |
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| C • 75?? 2 |
Thursday Jun 21 |
| running 1:09:00 [3]14.8 km (4:40 / km) +160m 4:25 / km | |
| shoes: nike - runlong |
| with witti. after the storm. |
Wednesday Jun 20 |
| running 20:00 [2]4 km (5:00 / km) | |
| shoes: mizuno wave precision 7 |
| morning jogg |
| cycling warm up/down 22:00 [3] | |
| |
| to and from forch lauf |
| running race (forch lauf) 25:13 [5]7.5 km (3:22 / km) +130m 3:06 / km | |
| shoes: mizuno wave precision 7 |
| felt very good - better than expected. still quite hard legs from sunday. nice course, nice weather. till 4.2km with the boss mätthu merz, then a few meters behind. at the end 15sec behind mätthu (24.58). very content.
afterwards... |
| track (4 x 200m) 2:00 [4] | |
| shoes: mizuno wave precision 7 |
| 10min after the race. to get back some souplesse for next weekend. 4 x 34'. |
| running warm up/down 20:00 [1]2.0 mi (10:00 / mi) | |
| shoes: barefoot |
| on grass |
Monday Jun 18 |
| cycling 1:13:00 [2]33 km (2:13 / km) | |
| |
| round zh-airport wiggling the hard legs. |
Sunday Jun 17 |
| running (mountaineering) 5:12:00 [2]30 km (10:24 / km) +3010m 6:56 / km | |
| shoes: asics ds trainer (white) |
| "over the jordan and back". ALPSTEIN rocks! with helge schneider (reigning swiss mountain champ). Quite heavy route with lot of climb. perfect weather. perfect arena. after 3.5h the freshness in my leg was away. especially in the steep climbs i couldn't run anymore. (my mate felt approx. the same). after 1.50h we decided not to run the boys course (~3h) and added some alps.
hardest part: zwinglipass (1999, 3.52') - altmannsattel (2334, 4.19')
nicest part: over the roslenfirst (no marked track)
hight-profile and maps:
http://blogs.ethz.ch/ebneter/2007/06/18/alpstein-b...
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| C • awesome stuff! 4 |
Saturday Jun 16 |
| running 25:00 [1]4.5 km (5:33 / km) +50m 5:16 / km | |
| shoes: nike free training black |
| sg, mit h, weihern |
Friday Jun 15 |
| strength 45:00 [4] | |
| |
| legs. |
Thursday Jun 14 |
| climbing 2:00:00 [3] | |
| |
| gaswerk schlieren. mit rokko. limited by my student-fingers. typing doesn't produce much horny skin... very hot, quite crowded. |
Wednesday Jun 13 |
| running 47:00 [3]9.5 km (4:57 / km) +60m 4:48 / km | |
| shoes: mizuno wave precision 7 |
| warm up, cool down and 3's between sets |
| running intervals (8x(3'-2'-1')) 24:00 [5]7 km (3:26 / km) +80m 3:15 / km | |
| max:185 shoes: mizuno wave precision 7 |
| with mätthu and bio. verrry nice intervall.
3' easy - 2' middle (<170 HR) - 1' fast (last 10'' faster).
before the training and in the first 6' i felt the achilles tendon, during and after the training the hurt was blowed away. could speed up with the guys, good feeling. not totally out of energy at the end. give me more!! |
Tuesday Jun 12 |
| Note | |
| |
| massage 50' |
| running school warm up/down 55:00 [3]3 km (18:20 / km) | |
| shoes: nike free training black |
| on grass |
| track tempo (3x250m) 1:40 [4]0.75 km (2:13 / km) | |
| shoes: nike free training black |
| on track, oerlikon. |
Monday Jun 11 |
| running 1:24:00 [3]21 km (4:00 / km) +170m 3:51 / km | |
| ahr:144 shoes: nike - runlong |
| bio, flurin. limmat. nice pace. pushed all the time not to get too slow... |
Sunday Jun 10 |
| hiking 2:00:00 [1] | |
| |
| rogi, mam, willi, heidi. äscherzmorge, seealp. alpenbitter. prost. |
Saturday Jun 9 |
| running 1:16:00 [3]14.5 km (5:14 / km) +350m 4:41 / km | |
| shoes: puma |
| with iwan knechtle. steinegg - bommen - wasserauen - appenzell. veeeeery nice |
| running 1:02:00 [3]9.5 km (6:32 / km) +300m 5:38 / km | |
| shoes: puma |
| with rogi. gais - brenden - leimensteig - teufen. in beginning rainy, but veeeerrry nice. |
Friday Jun 8 |
| running intervals 48:00 [4]7.8 km (6:09 / km) +120m 5:43 / km | |
| max:180 shoes: adidas supernova cushion 2006 |
| 5' - 5' - 4' - 4' - 3' - 3', rest: 1.5'. very heavy legs, especially in the beginning. i think because of yesterdays cycling. overall bad bodyfeeling. out of body... slept too less. |
Thursday Jun 7 |
| cycling 1:16:00 [3]37.5 km (2:02 / km) +100m 2:00 / km | |
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| greifensee |
Wednesday Jun 6 |
| game (badminton) 1:05:00 [4] | |
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| with lemon, hot and spicy |
Monday Jun 4 |
| running 1:24:00 [3]17.4 km (4:50 / km) +200m 4:34 / km | |
| ahr:133 slept:5.0 shoes: adidas supernova cushion 2006 |
| with bio, denis, flurin, mmerz. wednesday rocker group chasing on monday. felt very good. fluent run. no probs with achilles. got up early after going to bed late... |
Saturday Jun 2 |
| strength 20:00 [2] | |
| |
| core |
Friday Jun 1 |
| running 1:06:00 [2]12 km (5:30 / km) +300m 4:53 / km | |
| ahr:130 shoes: nike - runlong |
| with marc. from appenzell. easy. feel my achilles t. on the left |