Training Archive: mikeeIn the 29 days ending 2008-02-29:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | ||||||||||||||||||||||||||
Thursday Feb 28 | ||
| Orienteering (night) 25:00 [3] *** 4 km (6:15 / km) +50m 5:53 / km | |
| shoes: VJ Integrator 07 | ||
| Büttikofen Süd
Night-O route choice training with Irene. We tried to figure out how much faster/slower a trail route is comparing to go straight. We tried to guess the difference in advance and ran three legs twice. It was surprising how fast the direct routes were - even at night. However one has to consider that it's much more difficult to prepare the further course running off trail at night comparing to the day. Good and fun Training! | ||
| Orienteering warm up/down (night) 40:00 [3] *** 4 km (10:00 / km) +100m 8:53 / km | |
| shoes: VJ Integrator 07 | ||
| We did a line-O for warm-up plus a couple controls focussing on the compass in order to get back to the car. | ||
Wednesday Feb 27 | ||
| Running 39:25 [3] 8 km (4:56 / km) +25m 4:51 / km | |
| ahr:136 shoes: Nike Air ZOOM Elite 06 | ||
| Lunch run along the Emme. | ||
| Climbing 1:00:00 [0] | |
| With Rolf and Irene @ the Magnet:
5b+, 5c+, 5b+, 6b*, 6b+, (6c), (6b), (6b) | ||
Tuesday Feb 26 | ||
| Running 57:46 [3] 10.5 km (5:30 / km) +125m 5:12 / km | |
| ahr:134 shoes: Asics Kayano 07 | ||
| Hüntu-loop with Chris. | ||
Monday Feb 25 | ||
| Running 41:30 [3] 8 km (5:11 / km) +25m 5:06 / km | |
| ahr:130 shoes: Nike Air ZOOM Elite 06 | ||
| Lunch run with P&A. | ||
Sunday Feb 24 | ||
| Orienteering 55:00 [4] *** 6 km (9:10 / km) +485m 6:32 / km | |
| ahr:167 shoes: VJ Integrator 07 | ||
| Route choice training with Chris and Trix in "Topwald Rütenen" (long Swisschamps 2007).
Chris designed four legs with three possible routes each. Each of us took one route and we took splits at different point along the route. We did the whole loop twice taking another route than the first ime on the second loop. | ||
| Orienteering warm up/down 15:00 [2] | |
| shoes: VJ Integrator 07 | ||
| befoe/after the training | ||
Saturday Feb 23 | ||
| Running long 1:31:00 [3] 14.5 km (6:17 / km) +630m 5:09 / km | |
| ahr:150 shoes: Asics Kayano 07 | ||
| Longish run: Färnstu - Jakobsweg Flüe. Trying to get some climb in.
Ran the whole time in short t-shirt and it felt still hot... unbelievable it's still February! | ||
Wednesday Feb 20 | ||
| Running 49:00 [3] 7 km (7:00 / km) +285m 5:49 / km | |
| ahr:135 shoes: Asics Kayano 07 | ||
| With Chris from Oberburg. | ||
| C • Oringen 2008 2 | ||
Tuesday Feb 19 | ||
| Running intervals 18:00 [5] 4.8 km (3:45 / km) | |
| shoes: Nike Air ZOOM Elite 06 | ||
| 6x 800m, 90" rest
Time AHR MAXHR 3:00 153 170 2:59 159 175 2:57 166 179 2:58 166 179 2:58 168 181 3:01 168 181 | ||
| Running warm up/down 35:00 [2] 6.5 km (5:23 / km) +25m 5:17 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| Warm up/down plus running between intervals. | ||
Monday Feb 18 | ||
| Climbing 1:00:00 [0] | |
| Rolf was late (work) and Irene had a sore back and I forgot my mobile phone so I was bouldering for an hour before Rolf showed up and was already rather tired by then. Afterwards: 6a+, (6b+), (6c), (6b+), (6a) | ||
Sunday Feb 17 | ||
| Running 50:00 [2] 6 km (8:20 / km) +125m 7:33 / km | |
| shoes: Asics Kayano 07 | ||
| Easy morning run with Irene. | ||
Saturday Feb 16 | ||
| Orienteering 1:30:00 [3] *** 9 km (10:00 / km) +365m 8:19 / km | |
| ahr:146 | ||
| Very nice O-training in Bütikofen Süd on a map without trails on it. Hung a few night-o controls for a training next week while doing the course. Did an extra loop at the end to fill 90'. | ||
Friday Feb 15 | ||
| Climbing 1:00:00 [0] | |
| with Rolf and Irene @ the Magnet: 5b+, 5b+, 6a+, 6b+, (6b+), (6b+) + some bouldering | ||
Thursday Feb 14 | ||
| Running intervals 15:00 [3] 3.2 km (4:41 / km) +160m 3:45 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| 4x800m (roughly) +40m climb
Otzenberg loop: first slightly falling (300m) then a steep climb sloping off at the end. 2'00" jogging down between loops (-40m) The goal was to do 5 loops between 3:40-3:50, I did only 4 because I felt quite exhausted after 4 so I decided it's ok for the first time this year. 3:39 158 178 3:45 164 180 3:47 163 182 3:48 166 181 http://www.gmap-pedometer.com/?r=739339 | ||
| Running warm up/down 32:00 [2] 5 km (6:24 / km) +150m 5:34 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| warm up and running between intervals | ||
Wednesday Feb 13 | ||
| Running 57:00 [3] 10 km (5:42 / km) +125m 5:22 / km | |
| shoes: Asics Kayano 07 | ||
| Hüntu Loop with Chris. | ||
Monday Feb 11 | ||
| Climbing 1:00:00 [0] | |
| Climbing at the Magnet: not my best day...
5a, 5b+, 6a, (6a+), 6a+, (6b+), (6b), (6b) | ||
Sunday Feb 10 | ||
| Running long 1:30:00 [3] 14 km (6:26 / km) +400m 5:38 / km | |
| ahr:131 shoes: Asics Kayano 07 | ||
| Longish run, mostly with Irene but I did some extra loops. Hüntu - Büttikofen - Färnstu. | ||
Saturday Feb 9 | ||
| Orienteering 1:00:00 | |
| shoes: VJ Integrator 07 | ||
| Hanging markers for the 'Hamme OL' (long distance race of the National Team). Afterwards running back and taking some controls along the way. | ||
Friday Feb 8 | ||
| Orienteering race (night) 1:00:00 [4] 8 km (7:30 / km) +200m 6:40 / km | |
| Bern by Night 4 - Menegstorferberg
A lot of fun, as usual! Mass start with forkings (2 butterfly loops). We punched 23 controls but he only set 15 - that's what I call organizing a race in an economic way! And the nice thing was that you didn't realize it too much that you took some controls more than once. I had a clean run without any mayor mistakes. Lost 8' to Swisscheese, not too bad! Unfortunately the last one for this season, can't wayt until November ;-). | ||
Wednesday Feb 6 | ||
| Running 58:25 [3] 10 km (5:50 / km) +125m 5:30 / km | |
| ahr:135 shoes: Asics Kayano 06 | ||
| With Chris "Hüntu" Loop. | ||
| Strength (core) 15:00 [1] | |
| A quick strength session before the run. | ||
Tuesday Feb 5 | ||
| Running intervals 18:00 [5] 4.8 km (3:45 / km) | |
| shoes: Nike Air ZOOM Elite 06 | ||
| 6x 800m, 90" rest
Time AHR MAXHR 3:01 154 170 2:57 164 176 3:05 164 174 2:58 165 180 3:02 164 179 3:03 166 179 | ||
| C • Gleiches Training, gleiches Tempo, .... 2 | ||
| Running warm up/down 35:00 [2] 6.5 km (5:23 / km) | |
| shoes: Nike Air ZOOM Elite 06 | ||
| Warm up/down plus running between intervals | ||
Monday Feb 4 | ||
| Running 38:52 [3] 8 km (4:52 / km) +25m 4:47 / km | |
| ahr:142 shoes: Nike Air ZOOM Elite 06 | ||
| Lunch run with Adrien.
| ||
| Climbing 1:00:00 [0] | |
| Climbing with Irene and Rolf @ the Magnet:
5b+, 5b+, 6a, 6b*, (6b), (6b), (6a+), 5c (2xup/down) | ||
Sunday Feb 3 | ||
| Running long 1:24:00 [3] 13 km (6:28 / km) +400m 5:36 / km | |
| ahr:138 shoes: Asics Kayano 06 | ||
| Longish run, parts of it with Irene. We started together, she took it easy on the Büttikofen loop and I did several additional small loops on the way. Wonderful weather! | ||
Friday Feb 1 | ||
| Orienteering 1:04:00 [3] 8 km (8:00 / km) +100m 7:32 / km | |
| ahr:139 shoes: VJ Integrator 07 | ||
| Shadowing Irene during her night-o training (& picking up the controls behind her). I had actually set them all on the right spot! Fun training! | ||