Wednesday Apr 30 |
 | Orienteering (Control Setting) 1:30:00 [2]**** 12.7 km (7:05 / km) +100m 6:49 / km | |
| ahr:153 slept:9.0 shoes: VJ Sarva |
| Hanging out controls for the other! Longdistance in really nice terrain. Really good runnability. not to compare with the days before. the feeling with the compass is better from day to day! nice! |
| Orienteering (Partner O) 55:00 [2]**** 7 km (7:51 / km) +50m 7:35 / km | |
| spiked:5/8c shoes: VJ Sarva |
| Partner O with Lea Müller! Good feeling and felt secure. some problems in the end when we already should have been back to catch the ferry, I did some smaller mistakes! |
Tuesday Apr 29 |
| Orienteering (Middle-O) 48:00 [4]***** 6.7 km (7:10 / km) +50m 6:54 / km | |
| spiked:11/16c slept:9.0 shoes: VJ Integrator Mar 08 |
| Middle O Training Lickershamn! One of the most difficult races I ever did! tha flat and bushy that everything looks the same. All 5 men incl. Chlöde made mistakes of about 8-10min. So in the end we all had times between 44-49min instead of 35-39! In this terrain I thik I have seen that Compass running can't be good enough! I have to train a lot on this to becoming better! |
| Running50%offl%50trailsroads warm up/down (WarmUp CoolDown) 45:00 [1]6 km (7:30 / km) | |
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| Warmup for middle distance and taking in controls after the race! |
| Orienteering (Compass Training) 58:00 [2]*** 7.2 km (8:03 / km) +50m 7:47 / km | |
| spiked:13/16c slept:9.0 shoes: VJ Integrator Mar 08 |
| Compass training on Sigsarve Strand. I went better than in the morning and I got a bit more familiar with this kind of terrain! only some smaller mistakes!Chlöde and me were going out once again, when the others went to Visby for some chilling afternoon and eating glass on this fabulous island! |
| Orienteering race (Sprint Staffet) 21:00 [5]*** 4 km (5:15 / km) +50m 4:56 / km | |
| spiked:11/14c shoes: VJ Integrator Mar 08 |
| Sprint Relay nation cup Switzerland-Gotland! 2x 2km Orienteering Sprint with for in teams of 2. Each person had to run to legs. I was with Lea. We had a lead for 3 legs but finished on 4th place. I had to quite ok runs, really tired on the second lap! but what a funny training! 5:0 for Switzerland! |
| Running50%offl%50trailsroads warm up/down 15:00 [1] | |
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Monday Apr 28 |
| Orienteering (Control Picking) 1:14:00 [2]**** 7.5 km (9:52 / km) +40m 9:37 / km | |
| spiked:21/26c shoes: VJ Integrator Mar 08 |
| Control Picking training on Fàrö on in the North of Gotland. Still a bit tired from the Tiomila. In the beginning a good flow, but when taking in Steff who was setting out the controls the flow was away and began to miss. Quite difficult to relocate in this terrain when you once lost the map contact! |
| Orienteering (Grob-Fein) 1:22:00 [3]**** 9.2 km (8:55 / km) +65m 8:37 / km | |
| spiked:12/17c slept:9.0 shoes: VJ Integrator Mar 08 |
| O-Training Enkeviken also on Fàrö! Wow really tough terrain, technically and physically! |
Sunday Apr 27 |
| Orienteering race (Last Leg Tiomila) 1:10:00 [4]17.5 km (4:00 / km) +300m 3:41 / km | |
| slept:7.0 shoes: VJ Integrator Mar 08 |
| Tiomila last leg for Tullinge! My teammates did a great job, so I was sent out into the forest on the really good 50th position. For oss its somwhat like a best possible place until now. Our high goals was to make the top 50. So I was really motivated to full fill our goal,mMaybe a little bit to much. I already did some mistakes in the beginnging beging a bit to nervous in orienteering. Mybe lost some 3-4min, but then it went quite ok in the middle part. When passing the finish area 5km to go I was on about 42 place. Something I didn't know but the the real disappointment began. Losing 8min on the last 5km an 13 places made this Tiomila for me to a big disappointment. Even if 55place is some 25 placese better than last year I was really angry on myself. I wasn't able to hold the focus on a straigth last leg and did really stupid mistakes which I would never have done I would have been enough concentrated on focusin on my own performance. Sad but true, I have to take revange at the Jukola. |
| Running50%offl%50trailsroads warm up/down (WarmUP for the Race) 30:00 [1]4 km (7:30 / km) | |
| shoes: VJ Integrator Mar 08 |
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Saturday Apr 26 |
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| Event: Tiomila 2008
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| Running trails/roads (Footing) 20:00 [1]3 km (6:40 / km) +40m 6:15 / km | |
| shoes: Puma Phasis |
| Footing before leaving for Tiomila in Tullinge! |
| Jumps (Jumps) 10:00 [1] | |
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| Some jumps from our program! |
Friday Apr 25 |
| Running trails/roads (Morning Jog) 42:00 [1]7 km (6:00 / km) +80m 5:41 / km | |
| ahr:131 slept:8.0 shoes: Puma Phasis |
| Morning Jog with Meuli around Brantbrink! Wow really nice weather here in Stockholm the whole week! |
| Orienteering 20:00 [3]3 km (6:40 / km) +50m 6:09 / km | |
| shoes: VJ Integrator Mar 08 |
| Short relay training with Meuli! It was a game about who has to make the dish! lucky that it was like my home terrain:-)!
Nice to get a good feeling when running through the swedish forests!
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| Running trails/roads warm up/down 15:00 [1]3 km (5:00 / km) | |
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Thursday Apr 24 |
| Running trails/roads intervals (Brantbrink Interval) 18:20 [3]6.1 km (3:00 / km) +40m 2:55 / km | |
| shoes: Puma Phasis |
| Intevals alone in Tullinge. Flöru took it easy today an slept when I was out. I felt good again today but it became a quite hard when I opened a bit to fast on the shorter Intervals. I made one time 2.1km with two slopes in 6:40 and 10times 73-74sec. |
| Running trails/roads 52:00 [1]8 km (6:30 / km) +100m 6:07 / km | |
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| WarmUp and CoolDown and rest between the intervals! |
| Orienteering 52:00 [2]**** 6.7 km (7:46 / km) +215m 6:41 / km | |
| ahr:164 max:178 spiked:14/16c slept:9.0 shoes: VJ Integrator Mar 08 |
| Tiomila uppladning med Tullinge SK! Oh today it felt already really good by orienteeing in Sweden. Nice terrain and a secure run. Only two small mistakes! |
Wednesday Apr 23 |
| Orienteering (Normal) 56:12 [3]**** 7.5 km (7:30 / km) +130m 6:54 / km | |
| ahr:157 max:173 spiked:13/14c shoes: VJ Integrator Mar 08 |
| Orienteering training in högatorp! Làng-SM terrain of 2006! Nice terrain, no really problems with my orienteering skills but I felt like a clown running through the terrain. Not yet really good adapted to run in this rough terrain!hopefully it will be better next sunday. |
Tuesday Apr 22 |
| Note | |
| (rest day) |
| Travel day to Tullinge! Planed to train in the morning but I have to rest a bit! Felt really tired an didn't want to risk. When I have this feeling to be over stimulated, can't asleep as normal an getting little bit headache, then it's time to take it easy next days!Even when it's unplanned! |
Monday Apr 21 |
| Stability (Trunk and whole body) 30:00 [2] | |
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| Strnght training in Berne! New program! |
| Strength Workout (Legs) 30:00 [2] | |
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| stregth program. 3x2 series stabilisation exercises and then 3x2 series with explosive strength and less weigths. squats, launches and calfs. |
| Jumps (jumps) 40:00 [2] | |
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| jumps from the block strigtht after each strength exercise plus jumps in the block at the end! |
Sunday Apr 20 |
| Orienteering race (Regional Race) 53:42 [4]**** 9.3 km (5:46 / km) +380m 4:48 / km | |
| spiked:17/19c slept:8.0 |
| Regional Competition Hindelbanker OL in Wannetal! Nice forest! had a quit ok race, one not that good route choice and little time lost wehen the 2nd control was stolen. Tried to look around little bit if it ist in some bush or something but otherwise it went well, even if I was really powerless in the last 20 min! |
| Running trails/roads warm up/down 20:00 [1]5 km (4:00 / km) +50m 3:49 / km | |
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| WarmUp and CoolDown to the Start and back from Finish! |
| Running trails/roads (LDL) 1:22:00 [2]10 km (8:12 / km) +685m 6:06 / km | |
| ahr:147 max:170 |
| Nice weather and motivated to run once again! And I had it planned as it, but a bit shorter. but then the two towers in Bern (Gurten and Ulmiz) got to that near, I had to do it! The two towers Tour! |
Saturday Apr 19 |
| Running trails/roads intervals (12x400m) 14:00 [5]4.8 km (2:55 / km) | |
| ahr:165 max:181 slept:9.0 shoes: Puma Prevail |
| Intervals for the first time this year on the track! 12x400m! We wanted to do them in 72" but were little bit faster. 71"-69"! Had a bit sore muscles from the strenght training but otherwise felt good for the first time this week! |
| Running trails/roads (WarmUPCoolDown and Rest) 50:00 [1]8 km (6:15 / km) +60m 6:01 / km | |
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| Orienteering (Control checking) 1:18:00 [1]11 km (7:05 / km) +360m 6:06 / km | |
| ahr:136 max:162 shoes: VJ Integrator Mar 08 |
| Checking controls for regional competition in 2 weeks. it can become a green thing:-) |
Friday Apr 18 |
| Stability (Trunk) 16:00 [1] | |
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| Core stregnth program with Steff! |
| Jumps (Jumps) 40:00 [3] | |
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| Prorgram like on mondays! It felt a bit harder today after a rest of 2.5 weeks without any strength training! |
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| C • You too? I also haven't don... 2 |
| Strength Workout (Usual Program) 40:00 [2] | |
| slept:7.5 |
| Usual strength program. had to go back a bit with the weights! |
| Running trails/roads (LDL) 46:00 [2]10 km (4:36 / km) +80m 4:25 / km | |
| shoes: Puma Phasis |
| Evening Run with Chris Klenk from ISPW down to the Neubrück and along the Aare and then over the bicicle bridge up again back to Neufeld! Little bit heavy legs from the Morning training! |
Thursday Apr 17 |
| Running trails/roads (Running with map) 48:00 [2]10 km (4:48 / km) +150m 4:28 / km | |
| shoes: Puma Phasis |
| Orienteering trainig of UNI Bern and running back from Riederenwald! Felt really tired today. Wanted to train twice, but I think I'm still not recovered enough from last weekend! Even if it felt ok yesterday, the interval was maybe to early. Think better to let the training be today to get ready for the next ten days! |
Wednesday Apr 16 |
| Running trails/roads intervals (Hill intervals) 21:56 [5]6.3 km (3:29 / km) +175m 3:03 / km | |
| ahr:167 max:184 slept:7.0 shoes: Puma Phasis |
| Intervals with Bee! 7x 900m 25up! The same as in November. Even if I felt that I wasn't yet totally recovered I was able to run almost 10 sec faster than when we did the same interval in mid january! |
| Running trails/roads warm up/down (WarmUp and Cool Down) 45:00 [1] | |
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| Other Endurance (Spinning) 55:00 [3] | |
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| Spinning in Berne with Gabriel Lombriser and 18 Girls:-)! Nice training! |
Tuesday Apr 15 |
| Running trails/roads (DL Sumpftour) 1:05:00 [2]13 km (5:00 / km) +220m 4:37 / km | |
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| Running with the guys of Berne Group. We took a distance run instead of intervals. |
| Stability (Trunk) 12:00 [2] | |
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| Normal exercises! |
Monday Apr 14 |
| Running trails/roads (DL) 41:00 [1]7 km (5:51 / km) +150m 5:17 / km | |
| shoes: Puma Phasis |
| Easy Run with Steff and Jönu! I was quite dead today! Half of the Sumpftour! |
Sunday Apr 13 |
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| Event: 1. Nationaler OL
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| Orienteering race (Classic-O) 1:26:48 [5]*** 16 km (5:26 / km) +460m 4:45 / km | |
| spiked:22/24c shoes: VJ Integrator Mar 08 |
| Test Race Long and 1. National Event 2008! After 3 quite good races I was really motivated for this long test. I really wanted to do it good once again. I expected a very fast race and tried because of to push already very hard from the beginning. I ran very well in the beginning and could feel that there is still some power left. Everything went ok and I felt secure and really focused. Not knowing that I have chosen some not the very best routes in the beginning but neither really bad ones. After 50min I could feel that it becomes harder and it was just this time that I made little bit weird route choice to the refreshment control and some controls later a little loop in the controll ring. After this I had to say myself that I should stay focused and try to push once again towards the end. In the finish I was happy but really tired after the race. I was able to make my best test run series at elite level. Even if every race was a good one, there were still some mistakes which I should not make with a bit more cleverness and colness. But all in all I'm happy but motivated to make it even better next time! |
| Running trails/roads warm up/down (WarmUPCoolDown) 30:00 [2]4 km (7:30 / km) | |
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| WarmUP and CoolDown for the Race! |
Saturday Apr 12 |
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| Event: Swiss Championships (Middle)
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| Orienteering race (Middle-O) 39:48 [5]6.7 km (5:56 / km) +230m 5:04 / km | |
| spiked:21/24c shoes: VJ Integrator Mar 08 |
| Middle Test Race and Swiss Middle-O Champs! Wanted to be agressive and really do once in my live a good middle. My concept was to be awake by longer routes, start agressive and always knowing what I'm doing. So I started very well and fast. Came really good into the race and felt secure. Then a little mistake of 45sec wihch I not should have done, because I did everything like I wanted, but just couldn't see the stone with the control behind. Once again a smaller mistake of 30 sec at control 8 was then a bit too much.
After this I hade to say me that I just have too be focused and it went ok for the rest.
I was able to hold my self-confidence high for the rest of the course and not miss at one of the tricky controls in the depressions!
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| Running trails/roads warm up/down (WarmUP and CoolDown) 45:00 [2]5 km (9:00 / km) | |
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Friday Apr 11 |
| Running trails/roads (Footing + Running drills) 33:00 [1]4 km (8:15 / km) +60m 7:40 / km | |
| shoes: Puma Trailfox Gore |
| Easy jogging plus some Running drills to get the legs ready for the races! |
Thursday Apr 10 |
| Town/Park Orienteering race (Sprint-O) 15:00 [5]2.9 km (5:10 / km) +40m 4:50 / km | |
| spiked:18/21c shoes: Puma Prevail |
| Sprint test run! Old Town Brugg! Tried to run a secure race but not forget to be agressive. I hade some smaller mistakes of about 5-10 sec. but no bigger problems. so I was quite satisfied with this race. there are still enough things to learn by running sprint orienteering but that was one of my best ones a an important race. |
| Town/Park Orienteering race (Sprint-O) 14:00 [5]3.2 km (4:22 / km) +15m 4:16 / km | |
| spiked:17/19c shoes: VJ Integrator Mar 08 |
| Sprint Test 2 on a military trainig camp. it was this time a really easy sprint. I thought that I had once again a good race but, when coming into the finish I had to learn that by such a race every 5sec mistake is just to much. lost 3-4times 5-8sec and this was already too much. but still it was not a bad race.
but there is something to learn: I have to start with real hard interval stuff in the coming weeks to become fast enough to compare with the very best ones. |
| Running trails/roads (WarmUPs and CoolDowns) 1:10:00 [2]6 km (11:40 / km) | |
| shoes: Puma Prevail |
| WarmUP and Cool Downs for the 2 Sprint races in Brugg! |
Wednesday Apr 9 |
| Running trails/roads (Footing and Running drill) 34:00 [2]4 km (8:30 / km) +60m 7:54 / km | |
| shoes: Puma Trailfox Gore |
| Easy jogging! |
Tuesday Apr 8 |
| Running trails/roads (DL) 45:00 [3]8 km (5:38 / km) +220m 4:57 / km | |
| ahr:155 |
| Running, sometimes a bit faster!to get the legs ready! |
Monday Apr 7 |
| Running trails/roads (LDL) 1:08:00 [1]13.5 km (5:02 / km) +220m 4:39 / km | |
| ahr:135 max:160 |
| Sumpftour! |
Sunday Apr 6 |
| Orienteering race (Classic-O) 1:02:00 [5]8.6 km (7:13 / km) +465m 5:41 / km | |
| shoes: VJ Integrator Mar 08 |
| Huttwiler OL! brrr, shit was it cold in the forest. the muscles felt like stones. but otherwise it was a nice race. some really good and intresting route choices. has some troubles in the beginning, otherwise it went quite ok. |
| Running trails/roads warm up/down 30:00 [2]4 km (7:30 / km) +100m 6:40 / km | |
| shoes: VJ Integrator Mar 08 |
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Saturday Apr 5 |
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| Event: Swiss Championships (Night)
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| Running drills 15:00 [2] | |
| shoes: Puma Phasis |
| Normal Program! |
| Running trails/roads (WarmUPCoolDown) 35:00 [2]6 km (5:50 / km) +100m 5:23 / km | |
| shoes: Puma Phasis |
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| Running trails/roads (short intervals) 15:00 [5]4.2 km (3:34 / km) +30m 3:27 / km | |
| shoes: Puma Phasis |
| Short Intervals: 3x10x15"/Rest15",3'! |
Friday Apr 4 |
| Running trails/roads (Morning Run) 43:00 [1]8 km (5:22 / km) +155m 4:54 / km | |
| ahr:136 max:153 shoes: Puma Phasis |
| Easy Morning Run, in the fresh air and the sound of the birds. I can't understand how some people can bear music in the ear to run when it's a morning like this! |
| Orienteering (Middle-O) 37:00 [2]6 km (6:10 / km) +130m 5:34 / km | |
| ahr:160 max:175 shoes: VJ Integrator Juli 07 |
| O-Training after a whole day spending in front of my computer. SPSS course at University! uff, nice to run through a forest with a map! |
| Running drills 13:00 [2] | |
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Thursday Apr 3 |
| Running trails/roads intervals (Interval 10x3) 30:00 [5]9 km (3:20 / km) +80m 3:11 / km | |
| ahr:180 max:189 slept:7.5 shoes: Puma Phasis |
| Intervals with Gabi Lombriser along the Aare. 10x3min/rest90sec. 8xflat,1 steep, 1middle steep. felt good, but it was a tough game. |
| Running trails/roads warm up/down (WarmUP CoolDown and Rest) 35:00 [2]6.6 km (5:18 / km) | |
| ahr:140 shoes: Puma Phasis |
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Wednesday Apr 2 |
| Running trails/roads (LDL) 45:00 [2]11 km (4:05 / km) +30m 4:02 / km | |
| ahr:150 max:162 shoes: Puma Phasis |
| Running just before Spinning lesson! Felt not that good before the training an d changed because of this a bit my program. Felt tired since monday and decided to do the interval first tomorrow. but afte 10min running the feeling changed completly. just great to run with good legs! |
| Other Endurance (Spinning) 55:00 [2] | |
| ahr:169 max:148 slept:7.0 |
| Spinning lesson after short break to change the cloths! Good as usual! |
Tuesday Apr 1 |
| Running trails/roads (Easy Jog) 54:00 [1]9 km (6:00 / km) +240m 5:18 / km | |
| ahr:144 max:162 shoes: Puma Phasis |
| Easy Jog around Aetigkofen! |
| Stability (trunk) 10:00 [2] | |
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| Normal program! |