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. |
| |
| C • Happened the same to me las... 1 |
| Running drills (running drills) 15:00 [1] | |
| |
| 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] | |
| |
| 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] | |
| |
| WarmUP und Stabilization! |
| |
| C • Solothurn in Siberia? 2 |
| Jumps (Jumps) 25:00 [3] | |
| |
| normal jump session on the monday morning strength program! sam exercises as last week 6 series. |
| Strength Workout (legs) 45:00 [2] | |
| |
| 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! |