Sunday Apr 20 |
 | Orienteering race (Regional Race) 53:42 [4]**** 9.3 km (5:46 / km) +380m 4:48 / km | |
| spiked:17/19c slept:8.0 |
| Regional Competition Hindelbanker OL in Wannetal! Nice forest! had a quit ok race, one not that good route choice and little time lost wehen the 2nd control was stolen. Tried to look around little bit if it ist in some bush or something but otherwise it went well, even if I was really powerless in the last 20 min! |
| Running trails/roads warm up/down 20:00 [1] 5 km (4:00 / km) +50m 3:49 / km | |
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| WarmUp and CoolDown to the Start and back from Finish! |
| Running trails/roads (LDL) 1:22:00 [2] 10 km (8:12 / km) +685m 6:06 / km | |
| ahr:147 max:170 |
| Nice weather and motivated to run once again! And I had it planned as it, but a bit shorter. but then the two towers in Bern (Gurten and Ulmiz) got to that near, I had to do it! The two towers Tour! |
Saturday Apr 19 |
| Running trails/roads intervals (12x400m) 14:00 [5] 4.8 km (2:55 / km) | |
| ahr:165 max:181 slept:9.0 shoes: Puma Prevail |
| Intervals for the first time this year on the track! 12x400m! We wanted to do them in 72" but were little bit faster. 71"-69"! Had a bit sore muscles from the strenght training but otherwise felt good for the first time this week! |
| Running trails/roads (WarmUPCoolDown and Rest) 50:00 [1] 8 km (6:15 / km) +60m 6:01 / km | |
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| Orienteering (Control checking) 1:18:00 [1] 11 km (7:05 / km) +360m 6:06 / km | |
| ahr:136 max:162 shoes: VJ Integrator Mar 08 |
| Checking controls for regional competition in 2 weeks. it can become a green thing:-) |
Friday Apr 18 |
| Stability (Trunk) 16:00 [1] | |
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| Core stregnth program with Steff! |
| Jumps (Jumps) 40:00 [3] | |
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| Prorgram like on mondays! It felt a bit harder today after a rest of 2.5 weeks without any strength training! |
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| C • You too? I also haven't don... 2 |
| Strength Workout (Usual Program) 40:00 [2] | |
| slept:7.5 |
| Usual strength program. had to go back a bit with the weights! |
| Running trails/roads (LDL) 46:00 [2] 10 km (4:36 / km) +80m 4:25 / km | |
| shoes: Puma Phasis |
| Evening Run with Chris Klenk from ISPW down to the Neubrück and along the Aare and then over the bicicle bridge up again back to Neufeld! Little bit heavy legs from the Morning training! |
Thursday Apr 17 |
| Running trails/roads (Running with map) 48:00 [2] 10 km (4:48 / km) +150m 4:28 / km | |
| shoes: Puma Phasis |
| Orienteering trainig of UNI Bern and running back from Riederenwald! Felt really tired today. Wanted to train twice, but I think I'm still not recovered enough from last weekend! Even if it felt ok yesterday, the interval was maybe to early. Think better to let the training be today to get ready for the next ten days! |
Wednesday Apr 16 |
| Running trails/roads intervals (Hill intervals) 21:56 [5] 6.3 km (3:29 / km) +175m 3:03 / km | |
| ahr:167 max:184 slept:7.0 shoes: Puma Phasis |
| Intervals with Bee! 7x 900m 25up! The same as in November. Even if I felt that I wasn't yet totally recovered I was able to run almost 10 sec faster than when we did the same interval in mid january! |
| Running trails/roads warm up/down (WarmUp and Cool Down) 45:00 [1] | |
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| Other Endurance (Spinning) 55:00 [3] | |
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| Spinning in Berne with Gabriel Lombriser and 18 Girls:-)! Nice training! |
Tuesday Apr 15 |
| Running trails/roads (DL Sumpftour) 1:05:00 [2] 13 km (5:00 / km) +220m 4:37 / km | |
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| Running with the guys of Berne Group. We took a distance run instead of intervals. |
| Stability (Trunk) 12:00 [2] | |
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| Normal exercises! |
Monday Apr 14 |
| Running trails/roads (DL) 41:00 [1] 7 km (5:51 / km) +150m 5:17 / km | |
| shoes: Puma Phasis |
| Easy Run with Steff and Jönu! I was quite dead today! Half of the Sumpftour! |