Thursday Jan 31 |
 | Orienteering (Middle-O) 43:00 [3]*** 5.5 km (7:49 / km) +160m 6:50 / km | |
| spiked:16/18c slept:8.5 shoes: VJ Integrator Juli 07 |
| O-Training Sippulaniemi! really stony terrain, but nice with some snow. my goal was to run as fast that I do not make any mistake! wasn't 100% satisfied with me. had a two little mistakes, and one was really a conentration mistake. pace was not that high! |
| Running trails/roads long (DL) 1:05:00 [1]10 km (6:30 / km) +140m 6:04 / km | |
| ahr:137 shoes: Puma Phasis |
| Running to the O-training and back! became a bit longer than expected! but felt good! |
| Other Endurance (Skating) 1:55:00 [1]+650m | |
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| Cross Country Skiing with Juha and Jones. We planed to go only for a bit more than an hour, but it was that nice conditions that it wasn't possible to go home earlier! Just great, but yes I'm tired now. Good that there will be some rest days soon! |
Wednesday Jan 30 |
| Strength Workout (strength legs) 35:00 [3] | |
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| progaramm as usual! felt like chewing gum before floorball!maybe not the best thing to do after a strenght training, but otherwise it went quite well! |
| Games/Fitness (floorball) 1:00:00 [3] | |
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| floorball with terä guys, actually a bit less players this time, so it was real nice game and also quite intensiv. |
| Running trails/roads warm up/down (warmup and cooldown) 25:00 [1]4.5 km (5:33 / km) | |
| shoes: Puma Phasis |
| running to the strength training an back from floorball! |
Tuesday Jan 29 |
| Running off trails (Easy Jog) 43:00 [1]5 km (8:36 / km) +240m 6:56 / km | |
| ahr:135 max:156 slept:6.0 |
| Easy Morning Jogging in forest. Felt a bit strange today, didn't sleep very good. Don't know why, maybe a bit to many things in the head! |
| Running trails/roads tempo (drop out run) 42:00 [5]11.5 km (3:39 / km) +35m 3:36 / km | |
| ahr:178 max:188 shoes: Puma Trailfox Gore |
| Drop out run! bit faster this time already in the beginning. heard afterwards that it was planned as this. this time I was able to hold the pace of juha and jonne. but some guys like tero and some two new ones were still a bit faster the last loop!
times 6:36,6:33,6:13,5:55,5:53,5:45,5:43! |
| Running trails/roads (WarmUP and CoolDown) 44:00 [1]7 km (6:17 / km) +40m 6:07 / km | |
| ahr:126 max:148 shoes: Puma Trailfox Gore |
| as usual! |
Monday Jan 28 |
| Other Endurance (Auquajogging) 1:20:00 [1] | |
| slept:8.5 |
| Aquajog with Jani and later also Tuomas! Felt actually better after aquajogging than before. Maybe because it was the first real sunny day here! Or at least until 2pm. |
| Running drills 18:00 [2] | |
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| as usual! |
| Jumps (Hurdles and normal!) 20:00 [3] | |
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| I felt already a bit stiff before the training and could feel some little pain already in my hammstrings. I think I have to be a bit careful in next time and rest a bit with this jumps until next monday! |
| Running trails/roads (WarmUP and CoolDown) 36:00 [2]4 km (9:00 / km) +50m 8:28 / km | |
| ahr:137 max:157 shoes: Puma Prevail |
| WarmUp and CoolDown for all the stuff in the Hipposhalli! |
| Running trails/roads tempo (Fast Running) 18:00 [4]4 km (4:30 / km) +0m 4:30 / km | |
| ahr:166 max:177 shoes: Puma Prevail |
| Running 20x100m a almost max speed and back easy! I think I will feel this kind of training tomorrow. |
Sunday Jan 27 |
| Other Endurance long (LL Skating) 2:19:00 [2]+690m | |
| ahr:139 max:165 slept:9.5 |
| XC Skiing for the first time here in Jyväskylä on natural snow. Had quite tiered legs from yesterdays training when starting the trainig, but with the time I became better. Wanted to ski for about 100min, but short before going home I met Timo Joensu and did instead a loop with him!Afterwards a short sauna! Cool!And beside this, it was the first trainig since her with at least some minutes of sunshine. |
| Running trails/roads (DL) 48:00 [3]9 km (5:20 / km) +110m 5:02 / km | |
| ahr:152 max:163 shoes: Puma Phasis |
| Evening Run, became a bit shorter than planned. But still a good training day! |
Saturday Jan 26 |
| Running trails/roads warm up/down (DL) 40:00 [2]7 km (5:43 / km) | |
| ahr:145 max:150 slept:8.0 shoes: Puma Prevail |
| Runnig to an back from the gym for strength training! |
| Strength Workout (strength legs) 40:00 [3] | |
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| as usual! |
| Town/Park Orienteering (Running with map!) 55:00 [2]* 10 km (5:30 / km) +105m 5:14 / km | |
| ahr:145 max:160 slept:2.0 shoes: Puma Phasis |
| Evening run to descover jyväskylä! Ran trough the town, but it felt more than running through all the parks and not at all like running boring town running! In some way it was really great training! Had a map with me during running and tried to read every step in front. Think that went quite well! |
Friday Jan 25 |
| Running trails/roads intervals (Intervall treadmill) 26:00 [5]6.5 km (4:00 / km) | |
| ahr:159 max:194 slept:7.5 shoes: Puma Prevail |
| Intervall before morning course at University! Quite taff training, but it went well. Afterwards I was quite tired the whole day!
4x5min/2min Rest at 18-18.5km/h! |
| Running trails/roads 20:00 [2]4 km (5:00 / km) | |
| ahr:135 max:145 shoes: Puma Prevail |
| WarmUp and CoolDown on treadmill! |
| Games/Fitness (Floorball) 1:30:00 [3] | |
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| Floorball with the Swiss guys before they are leaving Jyvä already again and with some other students from sport department! At least with the canadien guy which had this fighting spirit that only a Canadien ishockey player can have on the pitch. |
Thursday Jan 24 |
| Stability (Pilates Stability trunk) 45:00 [1] | |
| slept:8.0 |
| Pilates with guys! led by jani! I don't know yet it really works with the breathing because the lession is held in finish, but anyway the exercises are sometimes quite taff! |
| Running 25%offtrails75%trails warm up/down 28:00 [2]5 km (5:36 / km) +20m 5:29 / km | |
| shoes: Puma Phasis |
| Wanted to do a longer WarmUp, but it was not possible to go out at this time! the snowstorm was just incredible! |
Wednesday Jan 23 |
| Orienteering race (Training Race Nigth-O) 35:00 [4]*** 6.6 km (5:18 / km) +175m 4:41 / km | |
| spiked:15/17c slept:4.5 shoes: Puma Trailfox Gore |
| Tranings Race with Vaajakosken Terä Boys, like Bern by Night! It went quite well, finished 4. about 1min behind the winner! Had two bad route choices which opened a gap up to Juha which in the end won the race!
but it was funny training! |
| Running trails/roads warm up/down 25:00 [2]4.5 km (5:33 / km) | |
| shoes: Puma Trailfox Gore |
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Tuesday Jan 22 |
| Running 25%offtrails75%trails tempo (sDL) 35:00 [4]8 km (4:22 / km) +105m 4:06 / km | |
| ahr:176 max:185 slept:8.0 shoes: Puma Prevail |
| sDL 2x10min, 1x7min on ski tracks of laajavuori! my stomach made some troubles, so I had to stoop after 7min of the third part. Otherwise it was quite hard to push my up to treshold and the feeling was not really fast, because I ran almost whole time on snow covered tracks! |
| Running 25%offtrails75%trails warm up/down 30:00 [2]6 km (5:00 / km) +70m 4:43 / km | |
| ahr:138 max:145 shoes: Puma Prevail |
| WarmUP and Cool Down for the faster part of the training! |
Monday Jan 21 |
| Other Endurance (Deep water running) 58:00 [2] | |
| slept:8.0 |
| Auquajogging with Jani before the new course at University started today. So this week is a bit more to do than last week, but the course seems to become really intresting. It deals with organisation and role of sport in the EU and other countries. So maybe there are some examples, which are intresting or even better that was we are keen with in Switzerland! Intresting that the the maybe 25 students ar coming from at least 3 continents! |
| Strength Workout (stregth legs) 30:00 [3] | |
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| Usual workout with some heavier weights this time! |
| Stability (trunk) 15:00 [3] | |
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| normal exercises! |
| Other Endurance warm up/down (warmUPandCoolDown) 20:00 [2] | |
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| before strength training running on treadmill, after training on spinning bike! |
Sunday Jan 20 |
| Note | |
| (rest day) |
| Only some sauna today! |
Saturday Jan 19 |
| Orienteering (Night-O) 1:11:00 [2]***** 7 km (10:09 / km) +240m 8:40 / km | |
| ahr:150 max:176 spiked:5/12c slept:9.0 shoes: VJ Integrator Juli 07 |
| Night-O training! very green forest, but many pathes. I have still a bit to learn. good to get the possibility in the next three weeks:-) |
Friday Jan 18 |
| Stability (Pilates Stability trunk) 40:00 [1] | |
| slept:9.0 |
| Pilates led by Jani! Have never done it before. but it's quite good training for deeper muscles if you are doing it in right way. Was in each case more intresting to do stability for trunk in this way than as I do them usualy. |
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| C • krass wie du am reinlassen bist!! Mach weiter so! 3 |
| Running trails/roads (WarmUp and Cool Down) 18:00 [1]4 km (4:30 / km) | |
| shoes: Puma Phasis |
| Running to and back from Viveca for Pilates training! after training real nice finish sauna bath!great! |
Thursday Jan 17 |
| Running trails/roads hills (Hill Interval) 39:00 [5]7 km (5:34 / km) +440m 4:14 / km | |
| ahr:180 max:186 slept:8.5 shoes: Puma Phasis |
| Hill Intervals! Run 4times up the laajavuori skihill on the road. It was about 1km and 110m uphill. The rest between the uphills was running down, but became mybe littel bit too long. could only go down along the skijumping tower, but that was quite slippery. but there was no better way to come down faster. Anyway it became quite hard in the end, but good training.
times were 5:09,5:06;5:09;5:02 |
| Running trails/roads warm up/down (WarmUP and Cool Down) 42:00 [1]6 km (7:00 / km) +110m 6:25 / km | |
| ahr:135 max:155 shoes: Puma Phasis |
| WarmUp and running first time up on the hill to look for a possibility to come down again! |
| Running trails/roads long (distance running) 1:40:00 [1]18 km (5:33 / km) +215m 5:15 / km | |
| ahr:137 max:158 shoes: Puma Trailfox Gore |
| Longjogg with Jonne,Pasi and Ari-Pekka. Now I'm quite tired. Some easier days are waiting now. But last ten days were good, now I think I have to take care and recover my legs and not to injure from running that much on roads. It's just not possible to run on pathes because they are that slippery. We tryed it today, but no chance at all. I'm not sure if I had ever before run 120km in 7 days. Tomorrow some pilates with jani. |
Wednesday Jan 16 |
| Running trails/roads warm up/down 25:00 [2]5 km (5:00 / km) +20m 4:54 / km | |
| shoes: Puma Phasis |
| Runnig as WarmUP and Cool Down for the trainings indoor! Felt really tiered before the training, like yesterday, but then it went quite well. So there is one hard training day left tomorrow, and then some easier days following except the night-o training on saturday! |
| Running drills 25:00 [2] | |
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| Running drills in Hipposhalli with Juha,Jouni, Ari-Pekka,Jonne and Timo! |
| Jumps 25:00 [3] | |
| slept:7.5 |
| Jumps with the same guys. Hurdles and normal jumps on the indoor track! |
| Games/Fitness 1:00:00 [2] | |
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| Floorball with orienteers from Jyväskylä! Quite funny, was more like hockey but that doesn't really matter. Was together with Juha,Juha and two girls. At least in the end we were able to win three or four times, but before only losts! |
Tuesday Jan 15 |
| Orienteering (Adapting Training) 1:06:00 [2]*** 7.5 km (8:48 / km) +215m 7:42 / km | |
| ahr:137 max:162 spiked:13/17c slept:7.0 shoes: VJ Integrator Juli 07 |
| Orienteering training without controls. Training to get known little bit with the terrain here in Jyvä. Quite rough and grenn but good for me in this case. Had some problems in the beginning with the really detailed counter lines. But until the end it went better. |
| Running trails/roads tempo (Drop out run) 50:00 [4]12 km (4:10 / km) +30m 4:07 / km | |
| ahr:175 max:188 shoes: Puma Phasis |
| Same training as last thursday. But this time one more round. Roads very halfway better than last thursday but halfway really slippery. Felt quite tiered before training but then it went quite good.
times were 7:10,7:01,6:34,6:24,6:07,6:04,5:41,5:32 |
| Running trails/roads warm up/down (WarmUPCoolDown) 36:00 [1]5 km (7:12 / km) +70m 6:44 / km | |
| shoes: Puma Phasis |
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Monday Jan 14 |
| Other Endurance (deep water running) 1:05:00 [2] | |
| slept:7.0 |
| deep water running with jani in alvaro alto swimming hall. chat training, really great to do a training with a worldchamp. |
| Strength Workout (stregth legs) 30:00 [3] | |
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| Usual workout! |
| Running drills (preparing for runinng) 10:00 [2] | |
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| Running trails/roads warm up/down (Running) 30:00 [2]6 km (5:00 / km) | |
| shoes: Puma Prevail |
| Warm UP and Cool Down for strength and running training in hipposhalli! |
| Running trails/roads (track Intervalls) 16:00 [5]4 km (4:00 / km) +0m 4:00 / km | |
| ahr:183 max:188 shoes: Puma Prevail |
| intervall on indoor track. Wanted to do 6x1000m with one min rest at treshold tempo. bur after 4th track got closed because of a junior training! sad!
times were 3:18,3:16, 3:14, and 3:25 but had to run outside the track on one side. |
Sunday Jan 13 |
| Running 25%offtrails75%trails long (Longjogg) 2:10:00 [1]25 km (5:12 / km) +385m 4:50 / km | |
| ahr:131 max:153 slept:7.5 shoes: Puma Trailfox Gore |
| Distance run on small pathes around jyväskylä. easy running wtih some guys of vaajakosken terä. roads were quite slippery not that good to run on without any stubs.
by the end we crossed even a small protected area with some hundred canards. funny! |
Saturday Jan 12 |
| Running50%offl%50trailsroads (Footing) 46:00 [1]7 km (6:34 / km) +155m 5:55 / km | |
| ahr:135 max:154 slept:7.0 shoes: Puma Phasis |
| Morning Jog from Kortepohja! Snow smelt almost away during the night! |
Friday Jan 11 |
| Strength Workout (strength legs) 25:00 [3] | |
| slept:7.5 |
| strength training! doing this week little bit more than usual. |
| Stability (stability trunk) 15:00 [3] | |
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| as usual! |
| Running trails/roads warm up/down (treadmill) 25:00 [2]5 km (5:00 / km) +0m 5:00 / km | |
| shoes: Puma Prevail |
| WarmUp and CoolDown for Strength training on treadmill! |
| Running trails/roads (lDL) 1:05:00 [2]13 km (5:00 / km) +55m 4:54 / km | |
| ahr:150 shoes: Puma Phasis |
| Easy evening jog! ran around the tuomiojärvi lake. pathes were really slippery. |
Thursday Jan 10 |
| Running trails/roads tempo (drop out run) 45:00 [4]10.5 km (4:17 / km) +50m 4:11 / km | |
| ahr:193 max:179 slept:7.5 shoes: Puma Trailfox Gore |
| Running training with the guys of vaajakosken terä. we did a sort of tempo run. it's called "drop out runs". we ran a round of about 1.5km. every lap was sligthly faster than the one before. so we started by 7min and ended up by 5.45. the last one I had to let jonne and juha draw away. pushed already the secone last one little too much, because I thougt it would be the last one. in this case the 7th went quite hart an little bit slower than the one before. great training with jonne, juha, timo and two other guys. can become really great experience here in jyväskylä! |
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| C • Hej, it seems like it didn'... 1 |
| Running trails/roads warm up/down 46:00 [1]6 km (7:40 / km) +25m 7:31 / km | |
| ahr:140 max:147 shoes: Puma Trailfox Gore |
| warmup and cool down for the tempo run from and back to kortepohja |
Wednesday Jan 9 |
| Other Endurance (XC skiiing Skate) 1:40:00 [2]+550m | |
| ahr:150 max:173 slept:7.0 |
| XC Skiing on tracks of laajavuori skicenter. We got some snow the last day and I've seen that some people where skiing on the track near to my flat. so i went out with my skis to do a great training in wounderful nature. but it was more like destroying my skis. so I ended up on the only really usable skitrack just now on artifical snow. Who would think something like that. Skiing in finland on artifical snow. But anyhow I went around some loops and it was really nice to make the experience with all the finish people doing their great sport. |
Tuesday Jan 8 |
| Running trails/roads warm up/down (tredmill) 20:00 [2]4.5 km (4:27 / km) | |
| slept:8.0 shoes: Puma Prevail |
| WarmUP and CoolDown on the treadmill for the strength training in the other gym. |
| Stability (Trunk) 12:00 [3] | |
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| Strength Workout (strength legs) 25:00 [3] | |
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| Same exercises as yesterday! |
| Running trails/roads (Mittlerer DL) 20:00 [4]5 km (4:00 / km) | |
| ahr:166 max:175 shoes: Puma Prevail |
| Thougth to take part at the athletics training in the hipposhalli. but there were only sprinter and the indoor track was down and ladies were playing soccer. so I went out an did a middle fast training of 20min. before and after tempo session, distance run as warm up and cool down. |
| Running 25%offtrails75%trails 37:00 [2]6 km (6:10 / km) +100m 5:42 / km | |
| shoes: Puma Prevail |
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Monday Jan 7 |
| Running trails/roads warm up/down (WarmUPCoolDown) 30:00 [3]6 km (5:00 / km) +30m 4:53 / km | |
| shoes: Puma Prevail |
| Ran with Martin, an estonian track runner to the hippos halli to do some strength and jump training. Warm UP and Cool Down. I'm still look to find good possibilities to train. And Hipposhalli is definitivly a good one. A 200m indoor track to use if it's free. |
| Strength Workout (Strength legs) 25:00 [2] | |
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| Normal exercises! |
| Jumps (hurdles, sidesteps) 20:00 [3] | |
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Sunday Jan 6 |
| Running trails/roads (Longjogg) 1:50:00 [3]16 km (6:52 / km) +650m 5:43 / km | |
| ahr:141 max:167 shoes: Puma Phasis |
| Welcome distance run in Jyväskylä! Run on the not yet snow covered xc ski track of laajavuori terrain! Just beautiful to run up an down through this poor finish forests. great! |
Saturday Jan 5 |
| Note | |
| (rest day) |
| Travelling to Jyväskylä! Hope to enjoy the stay and do a good wintertraining with some new challenges! |
Friday Jan 4 |
| Running trails/roads (lockere DL) 52:00 [2]10 km (5:12 / km) +280m 4:34 / km | |
| ahr:152 max:174 slept:8.0 shoes: Puma Heras |
| A last run through around aetigkofen from day into the night! I felt like flying, really nice feeling! bye bye training from my standard tour at home for a while. tomorrow I'm heading off to jyväskylä. I'm really excited what will expect me there. |
| Running drills 20:00 [2] | |
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Thursday Jan 3 |
| Running trails/roads (Footing) 30:00 [1]5 km (6:00 / km) +100m 5:27 / km | |
| slept:7.5 shoes: Puma Phasis |
| Footing to get enough O2 in the brain. Something did not function on my question form. So I had to think little about it by running around aetigkofen!
I hope it will work now! |
Wednesday Jan 2 |
| Note | |
| slept:8.0 (rest day) |
| Ruhetag nach einer guten Woche. Hoffe mich nun gut zu erholen um dann in Finnland wieder loslegen zu können. Hab mir heute mal so etwas die Möglichkeiten zurechtgelegt! Kann spannend werden! |
Tuesday Jan 1 |
| Running50%offl%50trailsroads long (Longjogg) 1:52:00 [3]14 km (8:00 / km) +355m 7:06 / km | |
| ahr:155 max:175 slept:7.5 shoes: Puma Trailfox Gore |
| New Year Longjogg mit Dani Hubmann, Steff Zingg und Domi Koch. Wunderschöner Longjogg über die Jurahöhen als Start in eine neues Jahr. War z.t. ziemlich anstrengend, 40min im Tiefschnee, aber herrlich! Harte Trainingswoche geht damit dem Ende entgegen! |