Monday Mar 31 |
 | Note | |
| (rest day) |
| Rest day at home from Spring Cup |
Sunday Mar 30 |
| Orienteering race (Relay) 1:14:12 [5]***** 13.8 km (5:23 / km) +200m 5:01 / km | |
| spiked:37/39c slept:7.5 shoes: VJ Integrator Mar 08 |
| Spring Cup Relay! My teammates did work really well in the beginning so I had still a big challenge on the last leg! A bit sad that just 2.5min in front of my a bunch of fast runners went out and I was then al alone. Only Omeltschenko ran out 40 sec. in front of me. So I pushed hard to the first control to see his back, but did instead a minor direction mistake to the first control. So I didn't came nearer. but I ran really hard in the beginning to catch up some runners but never had never really seen one. To the end I got really tired but managed to catch up one runner then. It felt hard to fight once again, but with a nice finish I could ran into the finish in front of him! Really good race, even when it was almost all alone the whole way and I got really tired in the end! In the end Omeltschenko was maybe 1.5 min before me in the finish! |
| Running trails/roads (WarmUP CoolDown Race) 30:00 [1]4 km (7:30 / km) | |
| shoes: VJ Integrator Mar 08 |
| WarmUP and Cool Down for the Relay Race at Spring Cup! |
Saturday Mar 29 |
| Orienteering race (Classic-O) 1:14:14 [5]***** 13.1 km (5:40 / km) +100m 5:27 / km | |
| spiked:20/25c slept:8.0 shoes: VJ Integrator Juli 07 |
| Spring Cup Classic! I started really early an had as goal to start easy and concentrated to avoid early mistakes! And high the pace until the end! Had a good start and was concentrated. Then I did to minor route choice mistake, where it was once running not the trail route and once the opposite. In the end an all the green controls, I had a secure race with no really bigger mistakes, but not either this really good flow. So everywhere went away some 20-30sec. But otherwise I think it was a quite ok race. About what I exspected before. Quite satisfied. Maybe a bit disappointed by the result! 43place with a normal good run. But 2-3 min faster and it would have been 20! |
| Running50%offl%50trailsroads warm up/down (WarmUP CoolDown Race) 30:00 [1] | |
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| WarmUP and CoolDown for the Race! |
Friday Mar 28 |
| Running trails/roads 40:00 [1]6 km (6:40 / km) | |
| shoes: Puma Phasis |
| WarmUp for Spring Cup! Running to the traininig map and back! |
| Orienteering 15:00 [2]2.5 km (6:00 / km) | |
| shoes: Puma Phasis |
| Short round on the trainingmap Stenholt Vagn! To get little bit familiar with the terrain in Hilleröd! |
Thursday Mar 27 |
| Running trails/roads (Footing) 20:00 [1]4 km (5:00 / km) | |
| (rest day) |
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| Running drills (Running drills) 15:00 [2] | |
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Wednesday Mar 26 |
| Running trails/roads intervals (Treadmill Intervals) 30:00 [5]9.4 km (3:11 / km) | |
| ahr:175 max:190 shoes: Puma Prevail |
| Intervals on the treadmill! I was not really motivated to do the intervals alone outside and needed some challenge. Steff could't come so I had to do the interval alone.
So I did 10x3min on the treadmil with 1.5min rest. speed was 7times 18.5,2x19 and last one 19.5!
In some way it wasn't that boring, weird! |
| Running trails/roads warm up/down (WamrUpCoolDown) 35:00 [1]6 km (5:50 / km) | |
| ahr:140 shoes: Puma Prevail |
| WarmUP+ Rest at 10km/h + CoolDown for Intervals! |
| Running trails/roads (Easy Evening Jog) 44:00 [1]7 km (6:17 / km) +240m 5:22 / km | |
| ahr:141 max:160 shoes: Puma Trailfox Gore |
| Easy evening jog! quite nice without any snowstorm:-) |
Tuesday Mar 25 |
| Stability (Trunk and WarmUP) 20:00 [1] | |
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| Came a bit too late when I missed the train because of to much snow in Buechibärg. Just not normal at easter!
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| Jumps (Jumps) 25:00 [2] | |
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| Normal program in the big gymnastic hall because nobody had courses today! |
| Strength Workout (strength legs) 45:00 [2] | |
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| Normal program with Bee and Steff. Could do everything without any troubles this time. 4series squads and 3 series lunches! but felt a bit more tired after much running in the forest the last two days! |
| Running trails/roads (Easy jog) 55:00 [1]10 km (5:30 / km) +125m 5:11 / km | |
| ahr:142 max:163 shoes: Puma Trailfox Gore |
| Easy Jog with Bee along the Aare in Bern. Outsch, ran into a "Hungerast"! But after 10min of trouble in the beginning it went ok! but legs were heavy! |
Monday Mar 24 |
| Orienteering race (O-Race Classic) 1:07:48 [5]**** 10.2 km (6:39 / km) +370m 5:38 / km | |
| slept:8.0 shoes: VJ Integrator Juli 07 |
| Regional O-Race in Hubenwald of OLG Thun. It was snowing and cold, but quite funny. I wasn't enough concetrated for this race. Did severel minor mistakes of about 30"-1'. I forgot my compass when looking on our youngsters of the club. Came to late to the startpoint and like this was my own run. Just to nervous. But a really good training anyway, felt quite ok again after some days with my cold. |
| Orienteering warm up/down 30:00 [1]6 km (5:00 / km) +130m 4:31 / km | |
| shoes: VJ Integrator Juli 07 |
| WarmUP and CoolDown for the Race! |
| Orienteering (Compass Training) 1:17:00 [2]*** 10 km (7:42 / km) +35m 7:34 / km | |
| ahr:151 max:167 spiked:26/28c |
| Controll picking on a reduced map by snow storm. Ah really hard to go out and take in these controls short before it became dark! but tried for the first time a rigth thumb compass. It went quite ok. |
Sunday Mar 23 |
| Orienteering (Controll setting and pick) 1:57:00 [2]16 km (7:19 / km) +320m 6:39 / km | |
| ahr:138 max:165 slept:8.0 shoes: VJ Sarva |
| Felt much better today. Was a good felling to be back on track! |
Saturday Mar 22 |
| Running50%offl%50trailsroads (Morning Jog) 46:00 [1]7 km (6:34 / km) +180m 5:49 / km | |
| shoes: Puma Trailfox Gore |
| Oh felt a bit better, but still not really nice feeling to run! maybe it would have been better to stayed indoor. weather was a bit better today than yesterday! |
Friday Mar 21 |
| Running50%offl%50trailsroads (Control setting) 30:00 [1]5 km (6:00 / km) +40m 5:46 / km | |
| shoes: Puma Trailfox Gore |
| Control setting and picking for the junior team for a sprint training. Wanted to run also one sprint, but it was that bad weather and my cold not that good yet, that I decided to let it be. It was anyway not that good idea to be out in this weather. |
| Running50%offl%50trailsroads (Controll setting) 1:05:00 [2]7 km (9:17 / km) +20m 9:09 / km | |
| shoes: VJ Integrator Juli 07 |
| Setting out controls for the junior team in pfaffenweiher with reduced map. quite good training! |
Thursday Mar 20 |
| Note | |
| (sick) (rest day) |
| Rest day because of the cold. |
Wednesday Mar 19 |
| Running50%offl%50trailsroads (Footing) 50:00 [1] | |
| slept:8.0 (sick) shoes: VJ Sarva |
| Got a little cold! So I had to change a bit my program! Was only going out for a easy jog by setting out controls for the juniortraining and shadowing some of them. I think it's not that worse but maybe better to rest a bit and be recovered for the hard weekend training shedule. Maybe even a rest day tomorow! |
Tuesday Mar 18 |
| Running trails/roads intervals (Interval) 20:20 [5]6.3 km (3:14 / km) +20m 3:11 / km | |
| ahr:176 max:187 slept:8.0 shoes: Puma Phasis |
| Intervals with UNI Bern Group. 3x 2.1km on trail. Rest 3min! Times were 6:56,6:48,6:41! Felt quite good for the amount I trained last week. Pace was in each case in the second two loads a bit above my treshold. |
| Running trails/roads warm up/down (WarmUP, Rest and CoolDown) 41:00 [1]7 km (5:51 / km) +35m 5:43 / km | |
| shoes: Puma Phasis |
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| Other Endurance (Aquajog) 46:00 [1] | |
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| Easy Aquajog in Burgdorf. Think it was good to go a bit into the water to even give my hammstrings some massage. After the training I was going to one "wasserdüse" to massage my legs a bit! That felt good! |
Monday Mar 17 |
| Stability (trunk and WarmUP) 35:00 [1] | |
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| Stability for trunk and WarmUP for strength training! Felt much better than the day before. somewhat funny! |
| Jumps (Jumps) 25:00 [2] | |
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| Normal jumps! |
| Strength Workout (strenght legs) 35:00 [2] | |
| slept:7.5 |
| Strength training only the two leg squats! Had already some problems with my right hamstring the whole weekend. But this was nice today but by warming up I got some problems with the left hamstrings. So I couldn't do the second part of the program with the lunges. have to be a bit careful in the next days with that! |
Sunday Mar 16 |
| Orienteering race (O-Race) 55:13 [5]*** 10.9 km (5:04 / km) +120m 4:48 / km | |
| spiked:27/30c slept:8.5 shoes: VJ Integrator Juli 07 |
| Kreuzlinger OL in Tägerwilerwald. Even if I had heavy legs, I had a really good technical race. maybe 60sec mistakes is everything. Had a good flow and was only 2:30 after Daniel Hubmann. I think thats really ok for me. |
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| C • nice race!! 1 |
| Running trails/roads (WarmUP CoolDown Race) 30:00 [1]6 km (5:00 / km) +75m 4:42 / km | |
| shoes: VJ Integrator Juli 07 |
| WarmUPCoolDown for the Race by running to start and back from finish. |
Saturday Mar 15 |
| Orienteering (Compass) 1:37:00 [2]*** 10 km (9:42 / km) +435m 7:58 / km | |
| ahr:147 max:165 spiked:15/18c slept:9.5 |
| Compass training in Stammerberg. Training without any trails and roads. became quite challenging for a swiss middle land o-training. |
| Orienteering (Normal OL) 1:06:00 [3]*** 8.8 km (7:30 / km) +370m 6:12 / km | |
| ahr:152 max:167 spiked:23/24c shoes: VJ Integrator Juli 07 |
| Normal O-Trainig in Aumühle. Tried to run a bit faster even I was already really tired. Only to get a bit a better flow for the sundays race. |
Friday Mar 14 |
| Orienteering (Route Choice) 1:18:00 [2]*** 9.4 km (8:18 / km) +550m 6:25 / km | |
| ahr:162 max:174 spiked:16/18c slept:7.0 shoes: VJ Integrator Juli 07 |
| O-Training in Dietschwilerhöchi. Route Choice trainig of Kilian Imhof in our short training weekend in eastern part of Switzerland by Chlöde. Really intresting routes, I took maybe twice a not so good one but almost every of the 19 controls included really route choice problems! |
| Town/Park Orienteering (Sprint O Trainig) 16:29 [5]***** 3 km (5:30 / km) +50m 5:04 / km | |
| ahr:187 max:179 spiked:14/21c shoes: Puma Phasis |
| Sprint O Training organised of Chlöde. Really tricky map with many difficulties. I was not able to take it really easy and read the map enough carefully, so still a bit to work on. |
| Running trails/roads (WarmUP and CoolDown) 40:00 [1]6 km (6:40 / km) | |
| shoes: Puma Phasis |
| WarmUp and CoolDown for the two orienteering trainings! |
| Games/Fitness (Playing) 1:30:00 [1] | |
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| Indoor training of OL Regio Wil, playing floorball and soccer as cooldown of the sprint with the youngsters of the club. Really fun but really dead afterwards! |
| Stability 12:00 [3] | |
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Thursday Mar 13 |
| Running trails/roads (Morning Jog) 29:00 [1]5 km (5:48 / km) +115m 5:12 / km | |
| slept:8.0 shoes: Puma Phasis |
| Morning Footing at 6:45 AM in Könizberg before heading off to university and course in the botanic garden of Berne. |
| Orienteering (Partner O) 53:00 [2]*** 6.35 km (8:21 / km) +250m 6:58 / km | |
| ahr:142 max:156 shoes: VJ Integrator Juli 07 |
| Partner O-Training with Marc in Homet on the controls of the soubäre ol from last sunday. but without any controls out in the forest. was a nice training, thanks swisscheese! |
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| C • You saved my training! Than... 1 |
| Running trails/roads warm up/down (WarmUP and CoolDown) 34:00 [1]6.2 km (5:29 / km) +75m 5:10 / km | |
| ahr:134 max:140 shoes: VJ Integrator Juli 07 |
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Wednesday Mar 12 |
| Stability (Trunk) 20:00 [1] | |
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| Strength Workout (legs) 1:00:00 [2] | |
| slept:8.0 |
| Normal strength program, but without the jump preload. to many people in the gym, an no way to do somewhere the jumps! |
| Other Endurance (Spinning lesson) 1:00:00 [2] | |
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| Spinning directly after strength training! with Gabi and Chrigi! |
Tuesday Mar 11 |
| Running trails/roads tempo (mDL-sDL) 30:00 [4]8 km (3:45 / km) +50m 3:38 / km | |
| ahr:176 max:183 slept:8.0 shoes: Puma Phasis |
| I felt not that bad today so I decided to go to the fast training with the Bern Group! I decidet to do the trainig as 15min middle tempo and second 15min fast but not above the anaerobic treshold. Only the 15 sec sprints every 3min were a bit tougher. |
| Running trails/roads warm up/down (WarmUPandCoolDown) 40:00 [1]6 km (6:40 / km) +100m 6:09 / km | |
| ahr:140 shoes: Puma Phasis |
| WarmUp and CoolDown with the others! First we were looking at the wrong place to start with the others! |
| Other Endurance (Auquajogging) 46:00 [2] | |
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| Aquajog! |
Monday Mar 10 |
| Running trails/roads (Easy Jog) 1:14:00 [1]13 km (5:42 / km) +220m 5:15 / km | |
| slept:9.5 shoes: Puma Heras |
| Sumpftour easy jog with steff, bee and Jönu! |
Sunday Mar 9 |
| Running50%offl%50trailsroads race (XC Race) 34:02 [5]10 km (3:24 / km) +10m 3:23 / km vdot: 62.8 | |
| slept:7.5 |
| XC Swiss Champs in Tenero. I was not really enthusiastic before the race. Still felt weird and had this weird head as on Saturday. But then 15min before Start I felt like awake now and felt quite good. So I tried to start slow, but no chance at all when every body is running like crazy the first 2km. 6:09. After this first round I found a good rhythm. I began to catch more and more people and climbed up. When I catched Domi Koch and seeing Matthias Müller in front of me I really got a good feeling. 2nd til 4nd round went well. Last round became hard because I could see Steff Zingg not beeing to much after me and Domi Koch could high little bit the pace so that I got hard to follow. Into the finish I had a hard fight against Domi but could never really close the little gap to him. Satisfied that even Steff couldn't improve to much so that everthing stayed like when going into the last round. I'm quite happy with the race even if maybe a bit more offensive run in the middle part could have gave one more place, because Domi said, that he first really had problems to follow me when catching him. |
| Running trails/roads warm up/down 45:00 [1]6 km (7:30 / km) | |
| shoes: Puma Heras |
| WarmUP and Cool Down for the Race! Not really only running. Some drills and so on! |
Saturday Mar 8 |
| Running trails/roads (Footing) 20:00 [1]4 km (5:00 / km) +40m 4:46 / km | |
| shoes: Puma Phasis |
| Footing to get awake for the XC Swiss Champs in Tenero! I really felt a bit weird today. Don't know why. Had a bit headache, but don't feel sick. Maybe my body is really resting now after the last tough weeks or what else. |
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| C • Happened the same to me las... 1 |
| Running drills (running drills) 15:00 [1] | |
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| To get my muscles more activated! |
Friday Mar 7 |
| Running trails/roads (Easy Jog) 53:00 [2]10 km (5:18 / km) +280m 4:39 / km | |
| ahr:142 max:162 shoes: Puma Phasis |
| Easy Jogging! Around Aetigkofen! |
Thursday Mar 6 |
| Strength Workout (legs) 35:00 [1] | |
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| Strength training like on Mondays, but without the jumps preload! I wanted to go straigthly after the strength to run the Orienteering trainig from Hulli, but rally bad I came seconds too late and missed the bus driving to the forest! So I had to run instead alone an without map! |
| Running trails/roads (DL) 55:00 [3]12 km (4:35 / km) +220m 4:12 / km | |
| ahr:158 max:173 slept:8.0 shoes: Puma Phasis |
| Engehalbinsel round! Nice feeling, but a bit stormy winds!
Nice that I got a short unplaned visit of my clubmates from Tullinge SK at home in the evening! They were on the way to Engelberg to ski there! So they did a short loop to the Buechibärg and I could show them the nice alps from at home! |
Wednesday Mar 5 |
| Orienteering (Linien OL) 1:17:00 [3]11.3 km (6:49 / km) +545m 5:29 / km | |
| ahr:155 max:174 slept:8.5 shoes: VJ Sarva |
| Orienteering with steep slopes! Line Orienteering in my home forest! Nice way to do a crosscountry running session with a lot of climb! The forest was not that bad what I had in mind from summer or atumne trainings! |
Tuesday Mar 4 |
| Running trails/roads intervals (Faster Interval) 17:30 [5]5.4 km (3:14 / km) +35m 3:08 / km | |
| ahr:175 max:188 shoes: Puma Phasis |
| Intervals with Bern Group on Finish track! A round was 600m and we did it like 1-2-3-2-1 --> first 3 repetitions in a pace that we can run every lap as fast as the previous one with 1min rest and then full speed and 2min rest!
actually first time since coming back from finland that I felt like having quite normal legs on a tuesday interval session! I think I my body maybe is now adapted a bit better to the monday strength session! |
| Running trails/roads warm up/down 48:00 [3]7 km (6:51 / km) | |
| shoes: Puma Phasis |
| WarmUp and Cool Down for the Interval and rests between the loads! |
Monday Mar 3 |
| Stability (trunk and WarmUP) 25:00 [1] | |
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| WarmUP und Stabilization! |
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| C • Solothurn in Siberia? 2 |
| Jumps (Jumps) 25:00 [3] | |
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| normal jump session on the monday morning strength program! sam exercises as last week 6 series. |
| Strength Workout (legs) 45:00 [2] | |
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| Monday Morining strength training led by TB. Usual program, 2 lines 3series!I It was tough like each time, but otherwise I think I get adapt better with this training each time! |
Sunday Mar 2 |
| Note | |
| slept:9.5 (rest day) |
| Rest day and a easy sunday with Chrigi! Seldom that there is just nothing to do on a sunday. So it was quite difficult to find something relaxing. So we were in town by the bears of berne and in rosegarten with Gabi and Lea. Real tourist thing. In the evening a nice floorball match of my sister! Just real fun to see once the girls playing! But she did it really well! |
Saturday Mar 1 |
| Running50%offl%50trailsroads race (XC Race) 35:00 [5]10 km (3:30 / km) +120m 3:18 / km vdot: 60.7 | |
| ahr:182 max:187 shoes: VJ Integrator Juli 07 |
| XC province championships in Olten. It was quite a challeging field for our small district. I felt fresher today but still I was not sure if I was tired after the last three weeks of much an intensive training!
So I started offensive, but when Reto highed the pace after 3-4 km I began to feel my legs in the tough uphill part. I the end I finished 5th behind Reto, Gabriel Lombriser, Konrad von Allmen and Steff Zingg. On Gabi I lost maybe 30sec and on Steff 12sec. It's not that good but ok. I hope after a rest week there will be some more power left for the next week XC champs in Tenero Ticino. It was hard today but I think it was good to have done it once before next week to see how it feels! There is still a bit to go and some harder sessions are needed to become familiar with the race pace and the fight for seconds! |
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| C • You will be able to take yo... 1 |
| Running50%offl%50trailsroads warm up/down (WarmUP CoolDown Race) 40:00 [1]6 km (6:40 / km) | |
| slept:8.0 shoes: Puma Phasis |
| WarmUP and CoolDown for the race! |