Friday Feb 29 |
 | Running trails/roads (WarmUPRun) 50:00 [3]10 km (5:00 / km) +265m 4:25 / km | |
| ahr:147 max:162 shoes: Puma Phasis |
| Running before stregth training! Felt really good! |
| Strength Workout (legs) 25:00 [1] | |
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| parts out of the tb training on monday but without the preload of the jumps. didn't want to destroy me before the xc race tomorrow. training at home with own weigths! it was maybe not that intesive as norma on mondays, but otherwise good to have done it! |
Thursday Feb 28 |
| Running trails/roads (Morning Jog) 32:00 [1]5 km (6:24 / km) +150m 5:34 / km | |
| shoes: Puma Tenos 9 1/2 |
| Easy Morning Jog! With a break for Running drills!Felt really tired yesterday!but this morning a it was better again! |
| Running drills (running drills) 15:00 [2] | |
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| exercises as usual! it felt much smoothly running after this drills! |
| Running trails/roads (uphill test treadmill) 20:00 [5] | |
| ahr:192 max:180 shoes: Puma Prevail |
| SURRO Uphill Test with Bee. 2nd time! Increments of 0.7km/h, began at 4.3 km/h at 22% incline with steps of 3min! totaly exhausted at 9.9km/h by 1min.
Quite satisfied with my test. Could run 2 1/2 min. longer than last time. but I feel there is still some space to improve! the preload with the end of a hard training session felt quite tough for the motivation to this test.
after test we wated for end lactat 3min after total exhaustion and then I did 3 times 3min horizontal on 18.5km/h, 18.6km/h and 18.8km/h with 1min rest! |
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| C • Nice performance! 1 |
| Running trails/roads (Easy part treadmill test) 52:00 [2]10 km (5:12 / km) +400m 4:20 / km | |
| shoes: Puma Prevail |
| WarmUP, Cool Down, Rests and easier parts of the treadmill test! |
Wednesday Feb 27 |
| Running off trails (Easy Running) 1:24:00 [1]13 km (6:28 / km) +315m 5:46 / km | |
| ahr:141 max:163 shoes: VJ Sarva |
| Haning out controls for the junior training! Felli can be quite nice in spring, but towards summer when everything becomes green and bush it's like hell! but today it was really nice! |
| Other Endurance (Spinning) 55:00 [3] | |
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| Spinning lesson in Bern! Had to keep me littlbe bit back! Together with Gabi! Nice training! |
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| C • ... watching cute girls, ri... 1 |
Tuesday Feb 26 |
| Running trails/roads intervals (Hill intervals) 40:00 [5]7 km (5:43 / km) +395m 4:27 / km | |
| ahr:189 max:187 slept:7.0 shoes: Puma Phasis |
| Ohschh! the nightmare became reality! ARA Neubrück Hill intervals after a heavy training week in spain and a hard srength training on monday! 4 times from ara neubrück up to neufeld, easy jogging down 40sec and once again 1min flat and down to the ARA Neubrück again!
This intervals are always once a year and already really tough when quite good recovered. but this time I felt like a stone. but I managed to do all 4 reps and with hard fighting I came up the last one about in same speed as the first one!
times for the long hill part were: 4:24,4:32;4:40;4;30! a whole repetition took about 10min! |
| Running trails/roads warm up/down (WarmUPandCoolDown) 40:00 [1]5 km (8:00 / km) | |
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Monday Feb 25 |
| Running drills 20:00 [2] | |
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| Running drills before strength training in Berne. |
| Stability (trunk) 10:00 [2] | |
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| Jumps (hurdles and normal!) 25:00 [4] | |
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| each exercise 6 repetitions of the jumps before the strength training! calf jumps, frog jumps, running jumps, hurdles, steps. |
| Strength Workout (legs) 45:00 [3] | |
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| TB strength training in Berne. Led by Lea this time. Felt really tired in the beginning but it went better until the end! |
| Running trails/roads (Easy Jog) 56:00 [1]8.5 km (6:35 / km) +195m 5:55 / km | |
| ahr:135 max:161 shoes: Puma Phasis |
| Evening Jog with Flöru Wittwer. Easy talking training after back home coming of both of us in the last 2 days after longer stays. |
Sunday Feb 24 |
| Running trails/roads (Easy jog) 41:00 [1]7 km (5:51 / km) +195m 5:08 / km | |
| ahr:148 max:169 (rest day) shoes: Puma Phasis |
| easy jogging at home. just couldn't stay inside. a bit high heartrate for this easy jogging. still not that recovered from trainingcamp! |
Saturday Feb 23 |
| Running trails/roads warm up/down (Easy Jog) 35:00 [1]5.5 km (6:22 / km) +60m 6:02 / km | |
| shoes: Puma Phasis |
| Easy jogging as warm up for pjama o-training before breakfast in villa franca! |
| Town/Park Orienteering (sprint score o-training) 20:00 [3]3 km (6:40 / km) +10m 6:33 / km | |
| shoes: Puma Phasis |
| pijama sprint o-training before breakfast and leaving to madrid for the back home flight in villa franca! |
Friday Feb 22 |
| Orienteering race (loop mass start) 46:00 [5]***** 9.3 km (4:57 / km) +50m 4:49 / km | |
| ahr:182 max:187 spiked:20/24c slept:7.0 shoes: VJ Integrator Juli 07 |
| Massstart loop o-race on the map parque de la atalaya. Felt really tired before the training but I quite good speed then. Started very well on the first loop but had a bit weaker phase with 3 not that good controls in the end of the first loop. then a good second loop and finished quite good with a 6 position! about 2 min behind Matthias Merz! |
| Running trails/roads warm up/down (WarmUp and CoolDown) 30:00 [1]4 km (7:30 / km) +10m 7:24 / km | |
| ahr:130 max:140 shoes: VJ Integrator Juli 07 |
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| Orienteering (couple o-training) 53:00 [3]*** 7 km (7:34 / km) +220m 6:33 / km | |
| ahr:140 max:169 spiked:10/12c |
| Couple o-training with Steff. Was really tired in the head. Had problems in the beginning to really concentrate on the o aspect. went better until end of the training and the second 6 controls after changing with steff. |
Thursday Feb 21 |
| Orienteering (long legs) 1:19:00 [4]*** 14.2 km (5:34 / km) +495m 4:44 / km | |
| ahr:164 max:176 spiked:10/13c slept:9.0 shoes: VJ Integrator Juli 07 |
| Long legs training. had a good feeling and mostly good route choices. was a really nice map to run on with long visibillity and some hills. inkl. short warmup to the startpoint! 700m |
| Orienteering (controll picking) 47:00 [2]***** 3.2 km (14:41 / km) +135m 12:08 / km | |
| ahr:146 max:166 spiked:17/21c slept:9.0 shoes: VJ Integrator Juli 07 |
| Control picking training Cierro del Hierro. An old mine in mountains of sevilla. The total opposite of the morning training. really green, rocky and with many controls to hit. little bit to green and thorns for my taste! |
Wednesday Feb 20 |
| Running trails/roads warm up/down (WarmUP and CoolDown) 40:00 [1]5 km (8:00 / km) +30m 7:46 / km | |
| slept:8.5 shoes: Puma Heras |
| WarmUp and Cool Down for the park sprint race! |
| Town/Park Orienteering race (Sprint Race) 14:15 [5]***** 3.1 km (4:36 / km) +20m 4:27 / km | |
| ahr:183 max:189 spiked:12/16c slept:9.0 shoes: VJ Integrator Juli 07 |
| Sprint Race Parcque del Alamillo. Finished 13th and had a really good start into the race. then a not so good route choice even when i was prepard well and some weaker controls in the middle of the race. Good finish again then. but lost incredible 1:45 on Daniel Hubmann with maybe 45sec mistake! I was really dead after this race and in the later afternoon, with some little headache. like every year by the first real tough race of the year! |
| Running trails/roads warm up/down (WarmUP and CoolDown) 35:00 [1]6 km (5:50 / km) +30m 5:41 / km | |
| ahr:140 shoes: Puma Heras |
| WarmUP and Cool Down for the City sprint in Sevilla! had littel headache befor the race but no after it! so next time it's only to run hard when it occur again! |
| Town/Park Orienteering race (City Sprint Race) 16:15 [5]***** 4 km (4:04 / km) +30m 3:55 / km | |
| ahr:183 max:189 spiked:11/12c |
| City Sprint O-race in the old town of Sevilla at Nigth! Real fun, had good flow and finished 4th. 20sec behind Fabian Hertner. maybe I never lost less than this on the best runners in Switzerland in a Sprint Race or fast training than in this training race!
Sevilla is really worth to visit, maybe that was one of the fastest city trips I ever did! |
Tuesday Feb 19 |
| Orienteering (Compass) 1:17:00 [3]*** 11.3 km (6:49 / km) +330m 5:57 / km | |
| ahr:153 max:173 spiked:22/23c slept:9.0 shoes: VJ Integrator Juli 07 |
| Compass training esparragal norte inkl. WarmUP and CoolDown 15' |
| Orienteering (couple o-training) 1:07:00 [3]**** 6.6 km (10:09 / km) +260m 8:29 / km | |
| ahr:162 max:183 spiked:13/14c slept:9.0 shoes: VJ Integrator Juli 07 |
| Couple O-Training with Ruud. It was a form whre you ran always a few controls in the lead and then the other has taken over by relocating the position. Running after the leading person was without reading the map!
time inkl. 10min WarmUP and CoolDown! |
Monday Feb 18 |
| Running trails/roads warm up/down (WarmUp and CoolDown) 30:00 [1]4 km (7:30 / km) +10m 7:24 / km | |
| ahr:255 shoes: VJ Integrator Juli 07 |
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| Orienteering (High level orienteering) 1:13:00 [3]9.7 km (7:32 / km) +250m 6:40 / km | |
| slept:9.0 shoes: VJ Integrator Juli 07 |
| Orienteering training with focus on control picking. Really good runnability but with difficult control picking in stony areas!
inkl. 5min WarmUP |
| Running trails/roads warm up/down (Footing) 20:00 [3]4 km (5:00 / km) | |
| shoes: Puma Phasis |
| Footing after travel to Sevilla with Marc, Steff and Mätthu N. |
| Stability (Trunk) 20:00 [3] | |
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| Strength Workout (legs) 30:00 [3] | |
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| TB strength training with Marc but without preload of jumps! Good to have done it, next monday will be easier than whitout any strength training this week! |
Sunday Feb 17 |
| Orienteering race (Middle-O) 41:22 [5]*** 6.4 km (6:28 / km) +220m 5:31 / km | |
| spiked:16/22c shoes: VJ Integrator Juli 07 |
| Middle Distance O-Race trofeo rutas del Quijote! 2 reall bigger mistakes catapult my self-confidence deep into the basement. Other legs were with two smaller mistakes in the end ok. In each case I can say that I had at least a clear concept today, but there is no excuse for such a presentation! really bad! |
| Running trails/roads warm up/down (WarmUP) 25:00 [3]3.5 km (7:09 / km) | |
| shoes: VJ Integrator Juli 07 |
| WarmUP for Middle Race! |
| Orienteering (Middle-O) 26:00 [4]3.6 km (7:13 / km) +80m 6:30 / km | |
| spiked:12/15c shoes: VJ Integrator Juli 07 |
| Middle-O Training in very green an bushy terrain! Went better and had maybe more luck this time in the green bushs to hit the controls! Glad to go at some other places to train after 2 really bad days here! with the goal to built up a new self-confidence! |
| Running trails/roads warm up/down (WarmUP for the Training) 15:00 [1]3 km (5:00 / km) | |
| shoes: VJ Integrator Juli 07 |
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Saturday Feb 16 |
| Orienteering race (Classic-O) 1:33:45 [5]*** 13.5 km (6:57 / km) +310m 6:14 / km | |
| spiked:19/27c shoes: VJ Integrator Juli 07 |
| O-Race WRE trofeo rutas del quijote Purtollano! I really hope that was my worst competition for the whole year. after a 10min mistake on 2nd control I had no concept at all and had mistaks of total 18min. I don't know how somebody can really do such a bad presentation at a WRE. There is no excuse that the terrain an map maybe was a bit to much generalized. Most of the other had quite ok runs an some didn't do any mistakes. there is only one way to go, don't do it once again that bad like today!Orienteering is not only running I had to learn on a realla hard way! |
| Running trails/roads (WarmUP and CoolDown) 45:00 [1]5.5 km (8:11 / km) | |
| shoes: VJ Integrator Juli 07 |
| WarmUP and CoolDown for the Classic Race! |
Friday Feb 15 |
| Running 25%offtrails75%trails (Evening travel Jog) 48:00 [3]8.5 km (5:39 / km) +120m 5:16 / km | |
| shoes: Puma Phasis |
| Easy Jogging after a long travel day with the Swiss-Team in Spain! We ran up to the windmills of Don Quijote! Nice sightseeing jog organised by Mätthu Niggli! |
Thursday Feb 14 |
| Strength Workout (legs jyvä program) 45:00 [3] | |
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| strength like in jyväskylä! I didn't want to do as many jumps and that hard strength training like on monday! I think that's ok to recover until saturday!but still better than not doing it twice this week! |
| Running trails/roads warm up/down (treadmill) 40:00 [2]9 km (4:27 / km) +0m 4:27 / km | |
| shoes: Puma Prevail |
| running on treadmil as warm up and cool down for the strength. did 10min in a bit faster speed. about aerobic treshold! |
Wednesday Feb 13 |
| Running trails/roads (DL) 40:00 [2]8 km (5:00 / km) +205m 4:26 / km | |
| ahr:140 slept:8.0 shoes: Puma Phasis |
| Easy morning Jog, felt still little bit stiff after strenght from monday. |
| Running drills (included in training) 15:00 [3] | |
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| as usual program. included in the morning training! |
| Orienteering (course testing) 56:00 [3]9 km (6:13 / km) +310m 5:18 / km | |
| shoes: VJ Sarva |
| Testing a course together with Beat Roth. |
Tuesday Feb 12 |
| Running trails/roads intervals (Hill intervals) 26:00 [5]6 km (4:20 / km) +195m 3:44 / km | |
| ahr:177 max:187 slept:8.5 shoes: Puma Phasis |
| Hill intervals with the orienteers from Bern region. It was a round of about 1.2 km but there was everything included, even the rest of about 2:20 each time.
The load was a round with flat,uphill,easy uphill, uphill and longer flat part in the end.Times were 3:25,3:21,3:19,3:18,3:17.
I was only doing 5laps instead of 6. It was really hard. My legs were still really powerless from strength training of the monday. When running upphil I was sore after 100m, but then when coming on the flat part and it was more like rolling, it went much better. |
| Running trails/roads warm up/down (WarmUPCoolDown) 48:00 [1]6 km (8:00 / km) +30m 7:48 / km | |
| ahr:123 max:135 shoes: Puma Phasis |
| WarmUP and Cool Down for Interval session! |
Monday Feb 11 |
| Running drills 20:00 [3] | |
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| Running drills with the strength group of Berne before strength training! |
| Jumps (hurdles and other jumps) 25:00 [4] | |
| slept:8.0 |
| really good training! |
| Strength Workout (legs) 45:00 [3] | |
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| strength training with the bern group at Neufeld. Really good training, but I think I will feel it today by running. Good that I prepared this training already in Jyväskylä for 1.5 months. But actually it was much more intense when doing it together with the others! |
| Running trails/roads (Evening Run) 1:10:00 [2]14 km (5:00 / km) +230m 4:37 / km | |
| ahr:140 max:161 shoes: Puma Trailfox Gore |
| Evening Run quite easy back on the Original Mondy Evening Round called Sumptour. Together with Schüppi and Jönu! Even if it was really easy speed, I was really tired in the end and lucky that we were back after 70min. |
Sunday Feb 10 |
| Running trails/roads hills (Bergtraining) 1:33:00 [3]12 km (7:45 / km) +1035m 5:25 / km | |
| ahr:162 max:181 slept:8.0 shoes: Puma Phasis |
| Yes, juratop tour!Everything included what I really missed the last 5 weeks! Hills and Sun, and mostly sun! once again sun!it was maybe 3 times the amount of sun which I saq the whole last 5 weeks together! just a great run! |
Saturday Feb 9 |
| Running trails/roads 1:09:00 [2]13 km (5:18 / km) +410m 4:35 / km | |
| ahr:153 max:174 slept:4.5 |
| Welcome back evening run in Aetigkofen! Just great to run after a not that hard week! I was planed to rest quite a lot, but wendsday and thursday was not really planedt without any training! but a lot of travel and cleaning the flat i Jyväskylä made it impossible to train! |
Friday Feb 8 |
| Running trails/roads (WarmUPrun) 20:00 [1]4 km (5:00 / km) +20m 4:53 / km | |
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| WarmUp for strenght training in downtown Helsinki! Little round around a small lake with Heidi Holmberg! |
| Strength Workout (legs) 40:00 [3] | |
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| as normal programm! |
| Other Endurance 20:00 [4] | |
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| 20min quite hard on a stepper in the gym in helsinki! there was no treadmill, but I reall wanted to push me a little bit. so I had to go on this awul stepper. but it was that hard to do this for 20min, really one of the most boring things I ever have done! |
Wednesday Feb 6 |
| Note | |
| slept:7.0 (rest day) |
| just to much going on and there were severel other things to do before leaving to helsinki tomorrow. meeting with my tutor to launch, laundary, work on my question form, print out some papers and prepare byebye pancake party from jyävaskylä! was really good time here.
good that I have my easy week so rest day is not that bad, but had to cancel maybe a great floorball match or a nice orienteering training. |
Tuesday Feb 5 |
| Strength Workout (strength legs) 45:00 [3] | |
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| Usual strength program! felt quite good again. It was only runny nose for two days! |
| Stability (trunk) 10:00 [3] | |
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| usual programm! |
| Running trails/roads (easy running) 42:00 [1] | |
| shoes: Puma Prevail |
| Running to the gym and back! |
Monday Feb 4 |
| Running 25%offtrails75%trails (Footing) 30:00 [0]4.5 km (6:40 / km) +30m 6:27 / km | |
| slept:9.5 (sick) shoes: Puma Phasis |
| Footing, just couldn't stay inside, when it was like the first real fine day in Jyväskylä! |
Sunday Feb 3 |
| Note | |
| slept:9.0 (sick) (rest day) |
| planed to do my rest day for monday but now, I'm taking it already now and take the next week as planed easy to recover from the last month. got really a runny nose, but otherwise feel quite ok! |
Saturday Feb 2 |
| Running trails/roads race (test race) 39:40 [5]11 km (3:36 / km) +140m 3:23 / km vdot: 59.0 | |
| ahr:179 max:186 slept:9.0 shoes: Puma Phasis |
| Test race with vaajakosken terä. 11km road race with two shorter hills. the roads were really slippery and without any dubb shoes sometimes it became almost impossible to make the downhill curves. I lost every time 5-10m on jounes, but maybe I'm a chicken, Jonne did it very well with normal shoes. In the end I was 20sec behind Jonne after a fight with jounes. but the times were not that good, I heard that the conditions were almost 2min slower than on good days. I wasn't 100% happy with my performance. I couldn't close the gap to jonne when I lost the contact once more by running downhill and the preparation was not the very best. Have eaten a bit to late, so that in at least the first loop my stomache was still digesting the breakfast. but good trainig anyway. |
| Running trails/roads warm up/down (DL) 56:00 [1]8 km (7:00 / km) +60m 6:45 / km | |
| ahr:131 max:150 shoes: Puma Phasis |
| Running to Ronimäki to the start and finish point of the test race together with people living in Kortepohja region! |
Friday Feb 1 |
| Stability (Pilates) 35:00 [3] | |
| slept:7.0 (rest day) |
| Jammu-Yoga this time without Jani, but led by Jones! |
| Running trails/roads warm up/down 25:00 [1]4 km (6:15 / km) | |
| ahr:130 max:140 shoes: Puma Phasis |
| Running to and back from Viveca! |