Saturday May 31 |
 | Running trails/roads (Morning Jog) 35:00 [1]6 km (5:50 / km) +50m 5:36 / km | |
| shoes: Puma Eutopia I |
| Easy morning jog in Wolftürli at 7.15am! |
| Orienteering (Middle Training) 55:00 [3]*** 6 km (9:10 / km) +310m 7:17 / km | |
| ahr:145 max:182 spiked:11/13c slept:8.0 shoes: VJ Integrator Mar 08 |
| Orienteering Training Bois du Devens! 2 x a shorter orienteering loop with first some uphill controls and then downhill! nice forest! |
Friday May 30 |
| Running trails/roads (DL) 1:05:00 [2]12 km (5:25 / km) +300m 4:49 / km | |
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| Run around Aetigkofen before heading off to school! felt quite good and better again! |
Thursday May 29 |
| Note | |
| (rest day) |
| Rest day! felt tired and got maybe a small cold. I think it was better to rest and not take any risk! |
Wednesday May 28 |
| Other Endurance (Bike) 1:33:00 [1] | |
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| With the Bike early in the Morning to school in Krauchthal 48min and back at lunch time 45min! Felt not that really easy but it was nice to awake on the Bike at 6:30! |
| Running trails/roads intervals (Finnenbahn) 18:20 [5]6 km (3:03 / km) +50m 2:56 / km | |
| ahr:170 max:185 shoes: Puma Eutopia I |
| Intervals on Finnenbahn with Gabi, Jönu and Steff! 2x5x600m/p:1'/5'! I worried a bit if I am already recovered enough, but it felt quite well when doing it. times were between 1:52-1:46 always becoming a bit faster to the fifth one! |
| Running trails/roads warm up/down 45:00 [2]7 km (6:26 / km) +100m 6:00 / km | |
| shoes: Puma Eutopia I |
| WarmUp,cool Down and rest between Intervals! |
Tuesday May 27 |
| Running trails/roads (Easy DL) 42:00 [1]8.5 km (4:56 / km) +50m 4:48 / km | |
| shoes: Puma Eutopia I |
| Tuesday running over Lunch with University Group, but only short run instead of Intervals! felt still quite tired! |
| Stability 15:00 [2] | |
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| exercises for trunk on the grass field of neufel! wow really hot weather today! |
Monday May 26 |
| Running trails/roads (DL) 1:07:00 [2]13 km (5:09 / km) +230m 4:44 / km | |
| ahr:143 max:166 slept:6.5 shoes: Puma Eutopia I |
| Sumpftour with Bern guys! |
Sunday May 25 |
| Orienteering race (Relay) 50:13 [4]***** 7.1 km (7:04 / km) +395m 5:32 / km | |
| spiked:15/16c shoes: VJ Integrator Mar 08 |
| Realy at Euromeeting Ungarn! I could qualify for the relay team of Switzerland 1 with two good races in the day before which was one of my main goals for this Euromeeting. I started on the second leg an was quite sure that Benno will send me out in a good position and so it was. I could start at 3th position togehter with the leaders and 3 other teams. My only goal for this race was not to miss and to have everything under control and open all the possibilities for Andreas Müller on the last leg. I was the whole course in the leading group controlling what's happening. I only had short shock when coming to the wrong depression at control 3. But short after this mistake I could close the gap to the leaders. short before the specator control I had a bit shorter forking together with the norwegian team and hopped a bit to get a gap to the other three runners. At the spectator control I was in second position, some 15sec behind the leader. on the last parts Sweden caugth up us and short before the finish we were together. Third last control the Norwegian and I had a bit a longer forking what gave Sweden a little gap and the Slowakian could also close the gap to us. I the finish I changed over on 4th place 45sec behind the leader. Once again a really good race for me which gave all possibilities for Andreas!I was sure he will bring us home a podium, but unfortunatly he missed to punch the spectator control when being at third position 30sec behind the winner. shit happens!head up Mündi! Two medals from Euromeeting at my first international race on elite level maybe would have been just a bit too much:-) |
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| C • Bravo fürs Euromeeting. Wir... 1 |
| Running50%offl%50trailsroads warm up/down (WarmUP CoolDown) 45:00 [1]6 km (7:30 / km) +50m 7:12 / km | |
| slept:7.0 shoes: VJ Integrator Mar 08 |
| WarmUP and CoolDown for the Relay Race! |
Saturday May 24 |
| Orienteering race (Classic Distance) 1:40:02 [4]***** 15.6 km (6:25 / km) +610m 5:22 / km | |
| spiked:22/28c slept:8.5 shoes: VJ Integrator Mar 08 |
| Euromeeting Classic Distance. I really wanted to do at least a solid race today. I was a bit anxious to be overmotivated and not enough focused after the great race of Friday. So I started concentrated and had everything under control. I felt good an orienteering went like it should. Had two smaller mistakes in the beginning but all the time everything under control. After 70% I really could feel that this becomes a quite tough race. I already ther had some minor cramps. And even there I did two mistakes of about 50sec each when getting tired. There was still a quite tough part with some steeper slopes left. 10min before the finish I really got hard cramps in both legs. I managed to come home without technical problems but lost 2mins into the finish on the last three controls. A bit sad, because thes two minutes could have given quite a bit better position than 19th. In the end i had to recognise, that already in the start I had two not really good route choices which cost me 2-3min. so 9min lost on the winner is not that impressive, but I think it was still a ok race. Mostly everything under control! But I have to work on holding the focus the whole way! Why I got this cramps today? I don't really know, maybe the humidity was a bit higher than normal and drank a bit too less than what I should have! Or even that the race went to 90% off-road and had many climbes of 20-30m which your were able to run at high speed took a bit to much energy already in the beginning! |
| Running trails/roads warm up/down 45:00 [1]6 km (7:30 / km) +120m 6:49 / km | |
| shoes: VJ Integrator Mar 08 |
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Friday May 23 |
| Orienteering (Model Event) 30:00 [1]2.5 km (12:00 / km) +100m 10:00 / km | |
| slept:8.0 shoes: VJ Integrator Mar 08 |
| Model Event for sprint Race at Euromeeting!Mostly in a tricky forest. Shorter parts will be in a park at the end of the course. The model event showed that it will become a quite tricky sprint. route choices, some tricky parts in the forest and fast desicions in the park! |
| Town/Park Orienteering race (Sprint Race) 18:12 [5]***** 3 km (6:04 / km) +115m 5:05 / km | |
| spiked:16/18c shoes: VJ Integrator Mar 08 |
| Euromeeting Sprint Race! 3/4 in forest 1/4 in a nice park of Miskolc. It was quite difficult and tricky in the beginning as exspected. Already a tough longer route choice to the first control, then a shorter control and afterwards 2 longer routes again in the forest. In the end some tricky desicions in a park around a smaller lake and some brooks. I started concentrated an had to do a bit longer way to first control because I really wanted to have everything under control. From there on exept a shorter control everything went really well. At every moment I knew what will come next and felt secure. Out of the forest I took at every control the necessary time to take right routes. Had two smaller mistakes one in the forest and a little in the park. but everything was under control. Maybe my best Sprint race ever and unbelivable, only one guy was faster than me. Really cool! Superb start into this Euromeeting! |
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| C • Hammer.... 7 |
| Running trails/roads warm up/down 1:05:00 [2]8 km (8:08 / km) +50m 7:53 / km | |
| shoes: VJ Integrator Mar 08 |
| WarmUP 50' for the Trace and CoolDown afterwards! |
Thursday May 22 |
| Orienteering (Musterlauf) 46:00 [1]6 km (7:40 / km) +150m 6:49 / km | |
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| Model event for classic distance and relay Event. Quite green and not yet like in the terrain description rocket fast! Some parts didn't look that difficult, but were really tricky not to miss! |
Wednesday May 21 |
| Running trails/roads intervals (schnelle kurze Belastung) 6:26 [5]2.4 km (2:41 / km) +0m 2:41 / km | |
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| Intervalls 4x200m-2x400m-4x200m als letzte härtere Einheit vor dem Euromeeting! Kurz aber heftig! Nich allzu belastend! |
| Running trails/roads warm up/down (WarmUpCoolDown) 46:00 [2] | |
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| WarmUP, CoodDown und Pausen! Beside this I had a meeting to get a job sports teacher at a high school. Was quite nervous for this too. Already on the way to Zürich I got phone that I get the job in Subingen. Wow nice! |
Tuesday May 20 |
| Running trails/roads (DL) 45:00 [3] | |
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| Locker DL alleine rund um Aetigkofen! |
Monday May 19 |
| Stability (Trunk and legs) 30:00 [2] | |
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| Normal program as warmUp for the strenght part! |
| Jumps 20:00 [2] | |
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| Only 50% of all jumps we do usualy! |
| Strength Workout 20:00 [2] | |
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| Only one repetition each exercise! the stability excercises as usual! It was thought as a tappering training! |
| Running trails/roads (DL) 40:00 [2] | |
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| Easy Running with the guys! only half the Sumpftour! |
Sunday May 18 |
| Town/Park Orienteering race (Sprint Race) 18:12 [5]***** 3 km (6:04 / km) | |
| spiked:10/14c |
| Biofarm Cup in Aarau! My goal was to do a secure and stabile race with no bigger mistakes. Take the nescesary time to read the map carefully and and avoid stuping mistakes! So I started well and following my plan quite well! In the beginning I had everything under control, took the time when it became a bit tricky to conrol 5 and 6. Did then a smaller mistake to control 7 but everything was under control. To control 9 I had to stop for 2sec to see thats possible to take a the choosen route. quite good done and even control 10 which was not that easy was good and I've seen the little steps up to the control. What happend then to 11? I don't really know yet. On the big bridge, the colness was away and I just couldn't hit a way down to the control. there were many runners, which had the same troubles, but why do I have lost the control on this bridge? I lost 2.5min to this controls and destroying a really good race until then totaly. something which should really not happen! The last controls were easy but my focus was away, losing some more seconds! Really Sad, but actually I know that a most parts of the race were ok and even the speed on this controls was quite good! that's something I should take with me for the next weeks! |
| Running trails/roads warm up/down 45:00 [1] | |
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Saturday May 17 |
| Running trails/roads race (Sola Staffel) 16:53 [5]5.1 km (3:19 / km) +45m 3:10 / km vdot: 62.2 | |
| shoes: Puma Eutopia I |
| Sola Staffel! Short leg this year and a good fast training! 1km was little bit upwards, then 2km sligthly downhill, 1km flat with many corners and the last part with a short uphill part and 500m on the Finnenbahn! Tryed to push as hard as possible from the start. Was alalone along the whole course!! But felt good the whole way and was satisfied with my time and performance! |
| Running trails/roads warm up/down 50:00 [1]10 km (5:00 / km) +100m 4:46 / km | |
| shoes: Puma Eutopia I |
| WarmUP for the Race and Cool Down! |
Friday May 16 |
| Running50%offl%50trailsroads (Middle O) 52:00 [2]*** 8 km (6:30 / km) +200m 5:47 / km | |
| shoes: VJ Integrator Mar 08 |
| O-Training in Schneittenberg! I've never seen a map that changed that a lot during 10 years! I had orienteering with with the school kids, and thought afterdwards I could do a orienteering training! In the part I had the course with the kids everything seemed to be still quite good maped,but in the parst where I wanted to do my training, there was now only 2m high thorny bushes and shit. no chance to do a o-training! so it was instead running around an look for a place to run beside the trails! not so funny!managed to go to 5 of the 12 controls I wanted:-) Maybe the reason why they have not maped the map since 1994! |
Thursday May 15 |
| Running trails/roads (DL) 45:00 [2]9 km (5:00 / km) +250m 4:23 / km | |
| shoes: Puma Eutopia I |
| Easy DL around Aetigkofen! |
Wednesday May 14 |
| Running trails/roads intervals (Hard Interval) 17:10 [5]5.9 km (2:55 / km) | |
| max:188 shoes: Puma Eutopia I |
| Intervals at home on my usual forest road interval round! 800m with some climb of about 10m. Did 5x 1' /R 1' + 3x 800m/R 3' + 5x 1'/R 1'! |
| Running drills (Running Drills) 10:00 [2] | |
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| Running trails/roads (DL) 1:16:00 [2]14 km (5:26 / km) +300m 4:54 / km | |
| ahr:145 shoes: Puma Eutopia I |
| WarmUP 25' CoolDown 30' + Rest betwenn the Intervals! |
Tuesday May 13 |
| Running trails/roads (Easy Jog) 45:00 [2]9 km (5:00 / km) +40m 4:53 / km | |
| ahr:135 max:159 slept:7.0 shoes: Puma Eutopia I |
| Easy Run with the tuesday Interval Group! Almost everybody had a hard race in the weekend! Only taking it easy and feel the nice summer weather! Actually I had not that bad legs from the race yesterday, don't really know why? |
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| C • me either! we didn't run fa... 2 |
| Stability (Core strenght) 15:00 [2] | |
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| Some core strenght training on the football pitch! |
Monday May 12 |
| Running trails/roads race (5000m on track) 15:59 [5]5 km (3:12 / km) +0m 3:12 / km vdot: 64.7 | |
| slept:7.5 shoes: Puma Prevail |
| 5000m Race in Zofingen Pfingstmeeting! I had a goal to run 15:35-15:40! I had some trainigs before an thougth to open with 74 sec and to hold this pace through the whole race. I said me before the race not to open to hard and look for my own, but how it is. What are you doing when everybody is opening too fast? I was running with the guys I thougt I would be able run about the same pace. First km in 3:01, already there I knew it would gonna be too hard! After 2 1/2 km I hade to open a gap to the others and was running the whole rest quite alone. Not a good feeling! So I became slower and slower until the end! Only in the last loop I felt better again! Ending in 15:59 or 16:00! Really disappointing, even my best time from last year is only 8sec faster I think with a little bit more cleverness I could run faster!
I have to run this race once again this year! That can't be ok! |
| Running trails/roads warm up/down (WarmUP and CoolDown) 40:00 [1]5 km (8:00 / km) | |
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| WarmUp and CoolDown for the Race on the track! |
Sunday May 11 |
| Orienteering (Normal Training) 40:00 [2]6 km (6:40 / km) +200m 5:43 / km | |
| shoes: VJ Integrator Mar 08 |
| O-Trainig on Montoz! took it really easy, but without any mistakes! The map was really difficult to read but very nice! Much on open fields! Nice! |
Saturday May 10 |
| Running trails/roads (Evening Jog) 43:11 [2]8 km (5:24 / km) +250m 4:40 / km | |
| shoes: Puma Eutopia I |
| Easy Jogging! Not the best legs today!quite heavy, rest until monday for the 5000m! |
Friday May 9 |
| Running trails/roads (WarmUPCoolDown) 35:00 [2]6.0 mi (5:49 / mi) | |
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| WarmUP and CoolDown for Strength and Jumps! |
| Strength Workout (TB program at home) 20:00 [2] | |
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| Stregth program like we do at mondays but at home! maybe not that efficient like on mondays but I think still good! |
| Jumps 20:00 [3] | |
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| About the same amount of jumps, but with little bit improvisation! No hurdles but fruit boxes instead to jump over!:-) funny! |
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| C • Häsch öpfumuus chmacht...? 3 |
| Running trails/roads intervals (10x200m) 13:00 [5]2.9 km (4:29 / km) | |
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| At the end 10x 35sec with 45sec rest. first 6 fast, last 4 full speed as hard as I could on a flat forest road forward and back! |
Thursday May 8 |
| Orienteering (UNI Training) 52:00 [2]9 km (5:47 / km) +150m 5:20 / km | |
| shoes: VJ Sarva |
| OLT at University! In Bremgartenwald, quite green but still runable. Hulli has taken away all the bigger roads. That made it not that easy as it is usual in the Bremer! |
| Running trails/roads tempo (Middle Temp) 29:00 [3]7.5 km (3:52 / km) +150m 3:31 / km | |
| ahr:175 max:181 shoes: Puma Eutopia I |
| Running 30min Middle Tempo included in a normal distance run of 82min! |
| Running trails/roads (Distance) 53:00 [2]9 km (5:53 / km) +250m 5:10 / km | |
| ahr:147 max:163 shoes: Puma Eutopia I |
| Distance run on trails and roads around buechiberg! |
Wednesday May 7 |
| Running trails/roads intervals (Track) 15:22 [5]5 km (3:04 / km) +0m 3:04 / km | |
| ahr:173 max:189 shoes: Puma Eutopia II |
| Intervals alone on the track. 5x1000m in 3:01-3:04-3:07-3:04-3:05! I always started to fast, wanted to run 3:05. The first one felt really easy, but maybe already killed me a bit. So it became really hard in the end! It would have been maybe better to begin a bit slower, but increase towards the end. At least for the head, it's easier! |
| Running trails/roads warm up/down (DL) 1:04:00 [2]8 km (8:00 / km) | |
| shoes: Puma Eutopia II |
| WarmUP Run, Rest and CoolDown! |
| Running50%offl%50trailsroads (Hanging Out Controls) 40:00 [1]6 km (6:40 / km) +100m 6:09 / km | |
| shoes: VJ Sarva |
| Hanging out controls for the junior training! |
Tuesday May 6 |
| Other Endurance (Bike) 1:00:00 [1] | |
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| Morning Training from Home to University in Bern! |
| Other Endurance (Bike) 1:11:00 [2] | |
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| Bike homewards over Schüpfen and Limpach, so that there were two little climbs on the way home! |
Monday May 5 |
| Stability (Core strength) 35:00 [2] | |
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| Normal program with the Bern Group! |
| Strength Workout 30:00 [2] | |
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| Normal program! still some trouble with my foot!
maybe waterrunning is better today in the evening! |
| Jumps 25:00 [3] | |
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| Jump sessions with 5min intesiv running at the end! |
| Other Endurance intervals (Short Intervals) 15:00 [5] | |
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| Auquajogg 3x10x30sec/R 30"/3'! was nice session, almost no people in the bath! |
| Other Endurance (Aquajogg) 45:00 [2] | |
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| Warm up, cool down and rest between the sessions! |
Sunday May 4 |
| Town/Park Orienteering race (Middle distance) 36:49 [5]6.5 km (5:40 / km) +60m 5:25 / km | |
| spiked:28/30c shoes: Puma Eutopia I |
| Regiona Competiton Olten! Middle distance town orienteering. oh that was hard! after about 22min it became really tough ! I had a goal to not do any bigger mistake than 10 sec. I did not reach this goal, made a 1min mistake on a really tricky control. thats not got even if it was really hard to see that to come up on the roof on the building you should have gone around a real bigg loop to the backside of the building. otherwise it went quite ok! got some problems with my foot by not waring my personal sole! |
| Running50%offl%50trailsroads warm up/down 25:00 [1]4 km (6:15 / km) | |
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Saturday May 3 |
| Running trails/roads (DL) 59:00 [2]13 km (4:32 / km) +270m 4:07 / km | |
| ahr:146 slept:7.5 |
| Evening Run after a good rest period! It felt nice with new and light shoes! |
Friday May 2 |
| Note | |
| (rest day) |
| Little bit rest for 2-3days! |
Thursday May 1 |
| Running trails/roads (Morning Run) 59:00 [1]12 km (4:55 / km) +100m 4:43 / km | |
| shoes: VJ Sarva |
| Morning Run with Lea and Chlöde from Brantbrink to Lida and back just after breakfast! |