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 |
| |
| Other Endurance (Aquajog) 46:00 [1] | |
| |
| 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] | |
| |
| Stability for trunk and WarmUP for strength training! Felt much better than the day before. somewhat funny! |
| Jumps (Jumps) 25:00 [2] | |
| |
| 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! |