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! |
Friday Feb 29 |
| Running trails/roads (WarmUPRun) 50:00 [3]10 km (5:00 / km) +265m 4:25 / km | |
| ahr:147 max:162 shoes: Puma Phasis |
| Running before stregth training! Felt really good! |
| Strength Workout (legs) 25:00 [1] | |
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| parts out of the tb training on monday but without the preload of the jumps. didn't want to destroy me before the xc race tomorrow. training at home with own weigths! it was maybe not that intesive as norma on mondays, but otherwise good to have done it! |
Thursday Feb 28 |
| Running trails/roads (Morning Jog) 32:00 [1]5 km (6:24 / km) +150m 5:34 / km | |
| shoes: Puma Tenos 9 1/2 |
| Easy Morning Jog! With a break for Running drills!Felt really tired yesterday!but this morning a it was better again! |
| Running drills (running drills) 15:00 [2] | |
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| exercises as usual! it felt much smoothly running after this drills! |
| Running trails/roads (uphill test treadmill) 20:00 [5] | |
| ahr:192 max:180 shoes: Puma Prevail |
| SURRO Uphill Test with Bee. 2nd time! Increments of 0.7km/h, began at 4.3 km/h at 22% incline with steps of 3min! totaly exhausted at 9.9km/h by 1min.
Quite satisfied with my test. Could run 2 1/2 min. longer than last time. but I feel there is still some space to improve! the preload with the end of a hard training session felt quite tough for the motivation to this test.
after test we wated for end lactat 3min after total exhaustion and then I did 3 times 3min horizontal on 18.5km/h, 18.6km/h and 18.8km/h with 1min rest! |
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| C • Nice performance! 1 |
| Running trails/roads (Easy part treadmill test) 52:00 [2]10 km (5:12 / km) +400m 4:20 / km | |
| shoes: Puma Prevail |
| WarmUP, Cool Down, Rests and easier parts of the treadmill test! |
Wednesday Feb 27 |
| Running off trails (Easy Running) 1:24:00 [1]13 km (6:28 / km) +315m 5:46 / km | |
| ahr:141 max:163 shoes: VJ Sarva |
| Haning out controls for the junior training! Felli can be quite nice in spring, but towards summer when everything becomes green and bush it's like hell! but today it was really nice! |
| Other Endurance (Spinning) 55:00 [3] | |
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| Spinning lesson in Bern! Had to keep me littlbe bit back! Together with Gabi! Nice training! |
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| C • ... watching cute girls, ri... 1 |
Tuesday Feb 26 |
| Running trails/roads intervals (Hill intervals) 40:00 [5]7 km (5:43 / km) +395m 4:27 / km | |
| ahr:189 max:187 slept:7.0 shoes: Puma Phasis |
| Ohschh! the nightmare became reality! ARA Neubrück Hill intervals after a heavy training week in spain and a hard srength training on monday! 4 times from ara neubrück up to neufeld, easy jogging down 40sec and once again 1min flat and down to the ARA Neubrück again!
This intervals are always once a year and already really tough when quite good recovered. but this time I felt like a stone. but I managed to do all 4 reps and with hard fighting I came up the last one about in same speed as the first one!
times for the long hill part were: 4:24,4:32;4:40;4;30! a whole repetition took about 10min! |
| Running trails/roads warm up/down (WarmUPandCoolDown) 40:00 [1]5 km (8:00 / km) | |
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Monday Feb 25 |
| Running drills 20:00 [2] | |
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| Running drills before strength training in Berne. |
| Stability (trunk) 10:00 [2] | |
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| Jumps (hurdles and normal!) 25:00 [4] | |
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| each exercise 6 repetitions of the jumps before the strength training! calf jumps, frog jumps, running jumps, hurdles, steps. |
| Strength Workout (legs) 45:00 [3] | |
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| TB strength training in Berne. Led by Lea this time. Felt really tired in the beginning but it went better until the end! |
| Running trails/roads (Easy Jog) 56:00 [1]8.5 km (6:35 / km) +195m 5:55 / km | |
| ahr:135 max:161 shoes: Puma Phasis |
| Evening Jog with Flöru Wittwer. Easy talking training after back home coming of both of us in the last 2 days after longer stays. |