Sunday Feb 17 |
 | Orienteering race (Middle-O) 41:22 [5]*** 6.4 km (6:28 / km) +220m 5:31 / km | |
| spiked:16/22c shoes: VJ Integrator Juli 07 |
| Middle Distance O-Race trofeo rutas del Quijote! 2 reall bigger mistakes catapult my self-confidence deep into the basement. Other legs were with two smaller mistakes in the end ok. In each case I can say that I had at least a clear concept today, but there is no excuse for such a presentation! really bad! |
| Running trails/roads warm up/down (WarmUP) 25:00 [3]3.5 km (7:09 / km) | |
| shoes: VJ Integrator Juli 07 |
| WarmUP for Middle Race! |
| Orienteering (Middle-O) 26:00 [4]3.6 km (7:13 / km) +80m 6:30 / km | |
| spiked:12/15c shoes: VJ Integrator Juli 07 |
| Middle-O Training in very green an bushy terrain! Went better and had maybe more luck this time in the green bushs to hit the controls! Glad to go at some other places to train after 2 really bad days here! with the goal to built up a new self-confidence! |
| Running trails/roads warm up/down (WarmUP for the Training) 15:00 [1]3 km (5:00 / km) | |
| shoes: VJ Integrator Juli 07 |
| |
Saturday Feb 16 |
| Orienteering race (Classic-O) 1:33:45 [5]*** 13.5 km (6:57 / km) +310m 6:14 / km | |
| spiked:19/27c shoes: VJ Integrator Juli 07 |
| O-Race WRE trofeo rutas del quijote Purtollano! I really hope that was my worst competition for the whole year. after a 10min mistake on 2nd control I had no concept at all and had mistaks of total 18min. I don't know how somebody can really do such a bad presentation at a WRE. There is no excuse that the terrain an map maybe was a bit to much generalized. Most of the other had quite ok runs an some didn't do any mistakes. there is only one way to go, don't do it once again that bad like today!Orienteering is not only running I had to learn on a realla hard way! |
| Running trails/roads (WarmUP and CoolDown) 45:00 [1]5.5 km (8:11 / km) | |
| shoes: VJ Integrator Juli 07 |
| WarmUP and CoolDown for the Classic Race! |
Friday Feb 15 |
| Running 25%offtrails75%trails (Evening travel Jog) 48:00 [3]8.5 km (5:39 / km) +120m 5:16 / km | |
| shoes: Puma Phasis |
| Easy Jogging after a long travel day with the Swiss-Team in Spain! We ran up to the windmills of Don Quijote! Nice sightseeing jog organised by Mätthu Niggli! |
Thursday Feb 14 |
| Strength Workout (legs jyvä program) 45:00 [3] | |
| |
| strength like in jyväskylä! I didn't want to do as many jumps and that hard strength training like on monday! I think that's ok to recover until saturday!but still better than not doing it twice this week! |
| Running trails/roads warm up/down (treadmill) 40:00 [2]9 km (4:27 / km) +0m 4:27 / km | |
| shoes: Puma Prevail |
| running on treadmil as warm up and cool down for the strength. did 10min in a bit faster speed. about aerobic treshold! |
Wednesday Feb 13 |
| Running trails/roads (DL) 40:00 [2]8 km (5:00 / km) +205m 4:26 / km | |
| ahr:140 slept:8.0 shoes: Puma Phasis |
| Easy morning Jog, felt still little bit stiff after strenght from monday. |
| Running drills (included in training) 15:00 [3] | |
| |
| as usual program. included in the morning training! |
| Orienteering (course testing) 56:00 [3]9 km (6:13 / km) +310m 5:18 / km | |
| shoes: VJ Sarva |
| Testing a course together with Beat Roth. |
Tuesday Feb 12 |
| Running trails/roads intervals (Hill intervals) 26:00 [5]6 km (4:20 / km) +195m 3:44 / km | |
| ahr:177 max:187 slept:8.5 shoes: Puma Phasis |
| Hill intervals with the orienteers from Bern region. It was a round of about 1.2 km but there was everything included, even the rest of about 2:20 each time.
The load was a round with flat,uphill,easy uphill, uphill and longer flat part in the end.Times were 3:25,3:21,3:19,3:18,3:17.
I was only doing 5laps instead of 6. It was really hard. My legs were still really powerless from strength training of the monday. When running upphil I was sore after 100m, but then when coming on the flat part and it was more like rolling, it went much better. |
| Running trails/roads warm up/down (WarmUPCoolDown) 48:00 [1]6 km (8:00 / km) +30m 7:48 / km | |
| ahr:123 max:135 shoes: Puma Phasis |
| WarmUP and Cool Down for Interval session! |
Monday Feb 11 |
| Running drills 20:00 [3] | |
| |
| Running drills with the strength group of Berne before strength training! |
| Jumps (hurdles and other jumps) 25:00 [4] | |
| slept:8.0 |
| really good training! |
| Strength Workout (legs) 45:00 [3] | |
| |
| strength training with the bern group at Neufeld. Really good training, but I think I will feel it today by running. Good that I prepared this training already in Jyväskylä for 1.5 months. But actually it was much more intense when doing it together with the others! |
| Running trails/roads (Evening Run) 1:10:00 [2]14 km (5:00 / km) +230m 4:37 / km | |
| ahr:140 max:161 shoes: Puma Trailfox Gore |
| Evening Run quite easy back on the Original Mondy Evening Round called Sumptour. Together with Schüppi and Jönu! Even if it was really easy speed, I was really tired in the end and lucky that we were back after 70min. |