Monday Jun 30 |
 | Running trails/roads (MorningJog) 36:00 [1]5 km (7:12 / km) +20m 7:04 / km | |
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| Morning Jog with Anette in Tenero |
| Running trails/roads (10x400) 10:50 [5]4 km (2:42 / km) | |
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| Intervall with Bebbi on the track in Tenereo! 70-64sec! |
| Running trails/roads warm up/down 35:00 [2]5 km (7:00 / km) | |
| shoes: Puma Eutopia I |
| WarmUP and CoolDown! |
Sunday Jun 29 |
| Running trails/roads (Early Morining Jog) 36:00 [1]7 km (5:09 / km) +150m 4:39 / km | |
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| Könizberg! |
Saturday Jun 28 |
| Running trails/roads (Intervall) 22:00 [5]6.4 km (3:26 / km) +80m 3:14 / km | |
| shoes: Puma Eutopia I |
| Intervall before lunch at home on my standard round! first I felt a bit rusty, but with each repetition it felt better and better! times between 2:42-2:35, rest always 1'! |
| Running trails/roads warm up/down 28:00 [1]5 km (5:36 / km) +100m 5:05 / km | |
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| Running drills 10:00 [2] | |
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| Running trails/roads (Top-Run) 1:21:45 [4]6.2 km (13:11 / km) +1669m 5:37 / km | |
| shoes: Puma Eutopia I |
| Run up on the Niesen Top! I wanted to run up easy after the morning intervall, and my only goal was to avoid any passage of walking the whole way up!but then I felt really good and stron already in the beginning but not pushing yet really hard. Then after coming up in the open part and not having longer yet than 62min I thougth, maybe it would be possible to reach a time under 1:22 which I believed was Dominik Kochs personal best and pushing harder the last part! Wow what a felling then to be up on the top! just beautiful! |
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| C • Your in shape, mister! 1 |
Thursday Jun 26 |
| Running trails/roads (Early Morning Jog) 45:00 [2]6 km (7:30 / km) +290m 6:02 / km | |
| slept:8.0 shoes: Puma Eutopia I |
| Morning Jog up on the Gurten! |
| Running trails/roads (Long Run) 1:26:00 [2]19 km (4:32 / km) +490m 4:01 / km | |
| shoes: Puma Eutopia I |
| Long run around Aetigkofen! It was planned to go on the Jura, but it became a bit to late, did a longer round with some hills around Aetigkofen: First time this week that I didn't have heavy legs! wow nice feeling! |
Wednesday Jun 25 |
| Running trails/roads (DL) 50:00 [2]12 km (4:10 / km) +100m 4:00 / km | |
| slept:7.5 shoes: Puma Eutopia I |
| DL with some faster parts! but not too tough! every 2nd min one min faster! |
| Running drills 15:00 [2] | |
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| Some running drills after the warmUP part! |
| Orienteering (Middle) 57:16 [3]7.9 km (7:15 / km) +140m 6:40 / km | |
| shoes: VJ Integrator Mar 08 |
| Evening Race, but took it quite easy! had to correct a control, after searching for this of about 8min! because it was at the wrong place! but anyway, easy that it was today and not when running in fuel speed! |
Tuesday Jun 24 |
| Running trails/roads race (Berglauf) 29:06 [5]5.2 km (5:36 / km) +500m 3:47 / km | |
| shoes: Puma Eutopia I |
| Filzback Mountain Race! A very small race, but quite fun! I was there with PUMA for little promotion! It's tradition that we also run when driving that long! So a tough evening in this heat. Could win the second time in a row, but I have to say there aren't that good guys on the startline! |
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| C • "früher" :-) 2 |
| Running trails/roads warm up/down 40:00 [1]8 km (5:00 / km) +150m 4:34 / km | |
| shoes: Puma Eutopia I |
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Monday Jun 23 |
| Other Endurance (Aquajogg) 45:00 [1] | |
| slept:7.0 |
| auquajoog outdoor over lunch in the weyermannshus bad! quite funny when you only need to do three loops to get 45min! |
| Running trails/roads (DL) 1:05:00 [2]13 km (5:00 / km) +220m 4:37 / km | |
| shoes: Puma Eutopia I |
| Sumptour, but it was more like desert tour today! together with jönel! |
Sunday Jun 22 |
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| Event: 4. Nationaler OL
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| Running trails/roads warm up/down (WarmUP) 40:00 [2]6 km (6:40 / km) +150m 5:56 / km | |
| shoes: Puma Eutopia I |
| took a wrong way to the start and had then to hurry a bit!at least warm enough at the start! |
| Orienteering (Long-O Race) 1:47:31 [4]*** 13.7 km (7:51 / km) +510m 6:37 / km | |
| spiked:29/33c slept:8.0 shoes: VJ Integrator Mar 08 |
| National Race Fürstenwald! Really tough course and really hot weather! But I was really happy that I felt quite good again! No problems at all with the distance! But technically it was awful! After a series with almost only good runs, I needed 10controls until I knew how to orienteer in this tricky forest. Two bigger mistakes, one of about 6 1/2 min and the other of about 3min and the race was already over after 10controls.what a shame! After this it went as it should have from the beginning. Really nice flow and a nice adventure! REAL Orienteering the whole way over 1:47h! Cool! |
| Running trails/roads warm up/down (CoolDown) 20:00 [1]4 km (5:00 / km) | |
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| running back from finish to event center instead of taking the bus! |
Saturday Jun 21 |
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| Event: 3. Nationaler OL
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| Running trails/roads (DL) 58:00 [2]10 km (5:48 / km) +250m 5:09 / km | |
| slept:9.0 shoes: Puma Eutopia I |
| Running easy, but it felt not really good. first time this year really hot! |
Friday Jun 20 |
| Running trails/roads (Longjogg) 1:33:00 [1]15 km (6:12 / km) +350m 5:33 / km | |
| shoes: Puma Eutopia I |
| Easy Jog in the evening! Over lunch I was once again at my physio! Now it seems that we are a bit nearer the problem, which hurts my now since about 9months in the hamstrings. It's not them self, but maybe more my m.glutaeus medius and minimus!At least I dind'nt feel that stiff today!
but on the otherside am stil suffering a bit of this cold little cold I got last weekend and am also a bit mentally tired, so I decided to skip the race of tomorrow and run only the sunday race. It feels a bit like to real tough races would kill me this weekend and thats just what I don't want! I feels hard not to run such a race but after sunday I really need a good training period without any orienteering races to recover mentally! |
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| C • racing free period 2 |
Thursday Jun 19 |
| Orienteering race (Middle O) 33:54 [5]*** 6.2 km (5:28 / km) +140m 4:55 / km | |
| spiked:14/14c shoes: VJ Integrator Mar 08 |
| Planned to train already a short run in the morning, but went to library instead! Was really tired when awake. Took part instead at the evening o in Langenthal. Not that nice forest as yesterday and much easier. But I felt a bit like not that fighting the last too races, so I really tried to run and push hard the whole way. Nice that even the technical part was as good. No mistakes at all, but I wasn't that tricky, mostly running! |
| Running trails/roads warm up/down 15:00 [1] | |
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Wednesday Jun 18 |
| Running trails/roads (DL with some faster hills) 49:00 [2]12 km (4:05 / km) +150m 3:51 / km | |
| shoes: Puma Eutopia I |
| Running alone over lunch! Engehalbinsel! a bit faster than I have done it before, didn't slow down the three steeper hills!otherwise quite comfortable! |
| Orienteering (Middle Distance) 50:00 [4]*** 7.8 km (6:25 / km) +220m 5:37 / km | |
| spiked:21/22c shoes: VJ Integrator Mar 08 |
| Evening O in Hürnberg! wow what a forest! everytime it's just great to run there. I wished we would have only half of this nearby at home! technical part went really nice, physical tired, maybe still suffering a little bit from the small cold I got after Jukola! just a bit to much party on boat! |
Tuesday Jun 17 |
| Running trails/roads (DL) 1:10:00 [2]13 km (5:23 / km) +250m 4:55 / km | |
| shoes: Puma Eutopia I |
| DL around Aetigkofen in the evening! |
Sunday Jun 15 |
| Orienteering race (Relay) 1:38:14 [4]*** 13.9 km (7:04 / km) +510m 5:58 / km | |
| spiked:29/32c shoes: VJ Integrator Mar 08 |
| Jukola 7. leg! run all alone and thought it was a quite solid race. did not make big mistakes and felt good. then I was little bit surprised in finish that I lost almost 20min on the fastest on the last leg. I was maybe not fighting hard enough and did also run very bad on one longer route. so that was not that good than what I hopped for. but anyway I felt really secure in this typ of terrain for one of the first times! |
| Running50%offl%50trailsroads warm up/down 15:00 [2] | |
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Saturday Jun 14 |
| Orienteering (o-training) 1:00:00 [2]8 km (7:30 / km) +250m 6:29 / km | |
| shoes: VJ Integrator Mar 08 |
| Model Event Jukola. went well, think that terrain suits me well! |
| Running trails/roads warm up/down 20:00 [1]4 km (5:00 / km) | |
| shoes: VJ Integrator Mar 08 |
| Running to start and finish and back! |
Friday Jun 13 |
| Running trails/roads (Morning Jog) 35:00 [1]6 km (5:50 / km) +100m 5:23 / km | |
| shoes: Puma Eutopia I |
| Morning Jog with Schüppi at Brantbrink |
| Orienteering 55:00 [2]6 km (9:10 / km) +200m 7:51 / km | |
| shoes: VJ Integrator Mar 08 |
| O-training to prepare for Jukola in Brosjön! some minor problems, but better than last time that I was in this forest! |
| Running50%offl%50trailsroads warm up/down 25:00 [2]5.0 mi (4:59 / mi) | |
| shoes: VJ Integrator Mar 08 |
| WarmUp and CoolDown by running to the map and back! |
Wednesday Jun 11 |
| Running 25%offtrails75%trails (Easy DL) 1:01:00 [2]11 km (5:33 / km) +200m 5:05 / km | |
| shoes: Puma Phasis |
| Jogging with Steff around Köniz! Felt still stiff and not reall fresh again! |
Tuesday Jun 10 |
| Other Endurance (Bike) 1:15:00 [1] | |
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| Easy Biking with papa! Instead of taking a rest day. But it felt actually better after this nice tour around Buechiberg than before! |
Monday Jun 9 |
| Orienteering race (Longdistance O Race) 1:54:11 [5]*** 16.3 km (7:00 / km) +790m 5:38 / km | |
| spiked:26/32c shoes: VJ Integrator Mar 08 |
| Long WOC Test Swiss Team in Hohenklingen!Real tough race. I was quite nervous for this race, because I had some troubles on the long distance at Euromeeting with cramps. And I knew that it will become at least 10 min longer. So I tried not to open too hard but still agressive enough and drink on the whole course more than usual! I began a bit nervous, not doing any big mistake but often smaller ones! Then the long route choice I really wasn't sure it is a good one, but on the way on this 21min I became more and more self-confident about this choice. After the loopings I still felt really good and was able to high a bit the pace. Last parts I was together with Jönu and Ruud, felt really strong but began again doing some smaller mistakes everywhere. Even towards finish when I got caugth up by Marc with 6min I could really push in the slopes and felt good. All in all a good race, but I really have to avoid this smaller 20-30 sec mistakes. |
| Running50%offl%50trailsroads warm up/down 30:00 [1]3.0 mi (10:00 / mi) +150m 5:23 / km | |
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| WarmUP and short CoolDown for Long Test Race! |
Sunday Jun 8 |
| Town/Park Orienteering race (Sprint Race) 17:42 [5]*** 3.2 km (5:32 / km) +30m 5:17 / km | |
| spiked:18/20c shoes: Puma Eutopia I |
| Sprint WOC Test Swiss Team! I wanted to avoid stupid mistakes and show a solid race. I almost had a clean race, some smaller not the best route choices. Maybe it was a bit to much focus on security! But quite good, I have to become faster in such sprints in future! |
| Running trails/roads warm up/down 50:00 [2]7 km (7:09 / km) | |
| shoes: Puma Eutopia I |
| WarmUP and Cool Down for Sprint Race in Romanshorn! |
Saturday Jun 7 |
| Running trails/roads (Footing) 26:00 [1]5 km (5:12 / km) +50m 4:57 / km | |
| shoes: Puma Phasis |
| Footing with Ines, Steff and Bee around Steinhölzli! |
Friday Jun 6 |
| Orienteering race (Middle O) 40:02 [4]*** 6 km (6:40 / km) +250m 5:31 / km | |
| spiked:22/26c shoes: VJ Integrator Mar 08 |
| Middle WOC Test of Swiss Team! It was a quite challenging race with some tricky parts! It went quite well, had some minor problems at 4 controls but every time i knew what I was doing! That was nice race! Really proud that I could performe on this level again! |
| Running trails/roads warm up/down 50:00 [2]6 km (8:20 / km) +125m 7:33 / km | |
| shoes: VJ Integrator Mar 08 |
| WarmUP and Cool Down |
Thursday Jun 5 |
| Orienteering (Middle Warm UP) 50:00 [2]6 km (8:20 / km) +150m 7:24 / km | |
| shoes: VJ Integrator Mar 08 |
| O-WarmUP for test races and testing of d-16 course in Martinsflue! |
Wednesday Jun 4 |
| Running trails/roads intervals (Short Intervals) 7:00 [5]2.2 km (3:11 / km) +30m 2:59 / km | |
| shoes: Puma Phasis |
| 4x30"-3x1'-4x30"! |
| Running trails/roads warm up/down 43:00 [1]6 km (7:10 / km) +100m 6:37 / km | |
| shoes: Puma Phasis |
| WarmUp,Cool Down and Rest! incl. some running drills! |
| Running trails/roads 25:00 [2] | |
| shoes: Puma Trailfox Gore |
| Control setting for Junior Training! |
Tuesday Jun 3 |
| Running trails/roads 40:00 [2]7 km (5:43 / km) +220m 4:56 / km | |
| shoes: Puma Phasis |
| LDL after a short storm! Nice to run in this fresh air! |
Monday Jun 2 |
| Stability 30:00 [2] | |
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| WarmUP and Stability before Strength training! |
| Strength Workout (strength legs) 20:00 [2] | |
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| Usual program, but only 50% of the normal repetitions! |
| Jumps (hurdles and others) 25:00 [3] | |
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| as normal program, but only 50% of all jumps! |
| Running trails/roads (LDL) 43:00 [1]7 km (6:09 / km) +120m 5:39 / km | |
| ahr:133 max:158 slept:8.0 |
| Sumptour short Version with Bee! |
Sunday Jun 1 |
| Town/Park Orienteering race (Middle-Sprint) 28:58 [5]*** 4.7 km (6:10 / km) +150m 5:19 / km | |
| max:188 spiked:26/30c shoes: Puma Eutopia I |
| O-Race Schaffhausen* A bit longer sprint in a town. Had a quite ok race. one bigger mistake 30sec and two smaller route choice mistakes of about 10 sec. to the last control up on the munot i lost a lot of time and even victory to Benno. I just didn´t fight enough. that´s not good. |
| Running trails/roads warm up/down 35:00 [2]5 km (7:00 / km) | |
| shoes: Puma Eutopia I |
| WarmUPCoolDown* |