Sunday May 11 |
 | Orienteering (Normal Training) 40:00 [2] 6 km (6:40 / km) +200m 5:43 / km | |
| shoes: VJ Integrator Mar 08 |
| O-Trainig on Montoz! took it really easy, but without any mistakes! The map was really difficult to read but very nice! Much on open fields! Nice! |
Saturday May 10 |
| Running trails/roads (Evening Jog) 43:11 [2] 8 km (5:24 / km) +250m 4:40 / km | |
| shoes: Puma Eutopia I |
| Easy Jogging! Not the best legs today!quite heavy, rest until monday for the 5000m! |
Friday May 9 |
| Running trails/roads (WarmUPCoolDown) 35:00 [2] 6.0 mi (5:49 / mi) | |
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| WarmUP and CoolDown for Strength and Jumps! |
| Strength Workout (TB program at home) 20:00 [2] | |
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| Stregth program like we do at mondays but at home! maybe not that efficient like on mondays but I think still good! |
| Jumps 20:00 [3] | |
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| About the same amount of jumps, but with little bit improvisation! No hurdles but fruit boxes instead to jump over!:-) funny! |
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| C • Häsch öpfumuus chmacht...? 3 |
| Running trails/roads intervals (10x200m) 13:00 [5] 2.9 km (4:29 / km) | |
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| At the end 10x 35sec with 45sec rest. first 6 fast, last 4 full speed as hard as I could on a flat forest road forward and back! |
Thursday May 8 |
| Orienteering (UNI Training) 52:00 [2] 9 km (5:47 / km) +150m 5:20 / km | |
| shoes: VJ Sarva |
| OLT at University! In Bremgartenwald, quite green but still runable. Hulli has taken away all the bigger roads. That made it not that easy as it is usual in the Bremer! |
| Running trails/roads tempo (Middle Temp) 29:00 [3] 7.5 km (3:52 / km) +150m 3:31 / km | |
| ahr:175 max:181 shoes: Puma Eutopia I |
| Running 30min Middle Tempo included in a normal distance run of 82min! |
| Running trails/roads (Distance) 53:00 [2] 9 km (5:53 / km) +250m 5:10 / km | |
| ahr:147 max:163 shoes: Puma Eutopia I |
| Distance run on trails and roads around buechiberg! |
Wednesday May 7 |
| Running trails/roads intervals (Track) 15:22 [5] 5 km (3:04 / km) +0m 3:04 / km | |
| ahr:173 max:189 shoes: Puma Eutopia II |
| Intervals alone on the track. 5x1000m in 3:01-3:04-3:07-3:04-3:05! I always started to fast, wanted to run 3:05. The first one felt really easy, but maybe already killed me a bit. So it became really hard in the end! It would have been maybe better to begin a bit slower, but increase towards the end. At least for the head, it's easier! |
| Running trails/roads warm up/down (DL) 1:04:00 [2] 8 km (8:00 / km) | |
| shoes: Puma Eutopia II |
| WarmUP Run, Rest and CoolDown! |
| Running50%offl%50trailsroads (Hanging Out Controls) 40:00 [1] 6 km (6:40 / km) +100m 6:09 / km | |
| shoes: VJ Sarva |
| Hanging out controls for the junior training! |
Tuesday May 6 |
| Other Endurance (Bike) 1:00:00 [1] | |
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| Morning Training from Home to University in Bern! |
| Other Endurance (Bike) 1:11:00 [2] | |
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| Bike homewards over Schüpfen and Limpach, so that there were two little climbs on the way home! |
Monday May 5 |
| Stability (Core strength) 35:00 [2] | |
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| Normal program with the Bern Group! |
| Strength Workout 30:00 [2] | |
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| Normal program! still some trouble with my foot!
maybe waterrunning is better today in the evening! |
| Jumps 25:00 [3] | |
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| Jump sessions with 5min intesiv running at the end! |
| Other Endurance intervals (Short Intervals) 15:00 [5] | |
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| Auquajogg 3x10x30sec/R 30"/3'! was nice session, almost no people in the bath! |
| Other Endurance (Aquajogg) 45:00 [2] | |
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| Warm up, cool down and rest between the sessions! |