Training Archive: mikeeIn the 30 days ending 2007-04-30:
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| 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 | S | S | M | |||||||||||||||||||||||||||||||||
Sunday Apr 29 | ||
| Orienteering race 55:52 [4] 7.9 km (7:04 / km) +240m 6:08 / km | |
| shoes: VJ Integrator 06/1 | ||
| Hindelbanker OL, local race. HAM (1/15)
First couple controls were ok but then I missed the next three by almost a minute each. Didn't have a (good) plan to attack them and got lost in the green. Then I got into the right gear (technically and physically) and finished without any problem. I ran only A middle because I wanted to do a short, fast training. I was lucky that Trix was goofing up too otherwise she would have been faster. Results | ||
| Running warm up/down 15:00 [2] 3.0 mi (4:59 / mi) | |
| shoes: VJ Integrator 06/1 | ||
| Before/after the race. | ||
Friday Apr 27 | ||
| Bike (road) 1:40:00 [3] 38 km (2:38 / km) +300m 2:32 / km | |
| Biking to work and from work to the climbing gym (HR - Krauchtal - Boll - Bern - Köniz - Niederwangen). | ||
| Climbing 1:00:00 [0] | |
| 5b, 5b+, 5b+, (6a+), (6a), 5b, 5a plus some bouldering | ||
Thursday Apr 26 | ||
| Running warm up/down 20:00 [2] 3 km (6:40 / km) +50m 6:09 / km | |
| shoes: Asics Kayano 06 | ||
| Before/after Sprints | ||
| Orienteering intervals 20:00 [4] 3 km (6:40 / km) +80m 5:53 / km | |
| shoes: Asics Kayano 06 | ||
| 3x roughly 1 km Sprint-O training in Burgdorf City.
Chris, Irene and I each designed a course and ran all three with 2-3' recovery in between. Fun training, especially passing 4-5 times the same people sitting in a cafe... | ||
Wednesday Apr 25 | ||
| Running 39:28 [3] 8 km (4:56 / km) +25m 4:51 / km | |
| ahr:141 shoes: Nike Air ZOOM Elite 06 | ||
| Lunch-run with P&A. | ||
Tuesday Apr 24 | ||
| Running intervals 21:52 [5] 4.8 km (4:33 / km) +240m 3:39 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| 6x800m (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) Tough workout with still a bit tired legs. 3rd was a bit too fast so I had to pay on the last couple. time ahr mhr 3:38 159 177 3:37 165 182 3:33 168 184 3:40 170 184 3:43 169 185 3:41 172 185 http://www.gmap-pedometer.com/?r=739339 | ||
| Running warm up/down 36:00 [3] 6 km (6:00 / km) +155m 5:19 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| Warm up/down and between intervals. | ||
| Strength (core) 10:00 [0] | |
| Could finally convince myself at 11:30pm that this is really needed! My back is not hurting anymore and I' have to fight not getting lazy... | ||
Monday Apr 23 | ||
| Running 42:11 [3] 8 km (5:16 / km) +25m 5:12 / km | |
| ahr:129 shoes: Asics 05 | ||
| Lunch-run with P&A. | ||
Sunday Apr 22 | ||
| Bike 1:20:00 [2] 22.2 km (3:36 / km) +270m 3:24 / km | |
| ahr:115 shoes: Scott MC 20 | ||
| Biking from Burgdorf to Herzogenbuchsee for the O-Meet. with Irene. | ||
| Orienteering race 53:42 [4] 8.2 km (6:33 / km) +220m 5:46 / km | |
| ahr:175 shoes: VJ Integrator 06/1 | ||
| Herzogenbuchser OL, local race, HAL (Oenzberg) 12/29
Very nice course on a quite small map. The course was arranged in 4 small loops with many controls (35 total) and therefore lots of direction changes. Good runnability made it even more pleasant. I made 4 or 5 minor wobbles 15-30" sec each. Results | ||
| Bike 1:07:00 [2] 22 km (3:03 / km) +180m 2:56 / km | |
| ahr:142 shoes: Scott MC 20 | ||
| Biking home from the event. Different route with less climb but more on paved roads. | ||
| Strength (core) 10:00 [1] | |
Saturday Apr 21 | ||
| Running 59:50 [3] 11.1 km (5:23 / km) +260m 4:50 / km | |
| ahr:144 shoes: Asics Kayano 07 | ||
| Bu-Büttikofen-Färnstu-Bu. Irene joined me on the bike to test her new clipless pedals - she never forgot to unclip ;-). | ||
| Strength (core) 10:00 [0] | |
| keeping up the good work... | ||
Friday Apr 20 | ||
| Bike 1:45:00 [3] 29 km (3:37 / km) +690m 3:14 / km | |
| ahr:140 shoes: Scott MC 20 | ||
| Biking home after work via Lueg. A bit dizzy today, so there was not much to lueg up on the Lueg (hehe one for the Swiss guys...). Still a very nice ride (actually my first one this year). Adding an additional uphill via Heimiswil and the Färnstu in the end to get some more time in. | ||
Thursday Apr 19 | ||
| Strength (core) 5:00 [3] | |
Wednesday Apr 18 | ||
| Running intervals 22:30 [4] 6 km (3:45 / km) | |
| max:172 shoes: Nike Air ZOOM Elite 06 | ||
| 6x1000m. Fast but not full interval speed because I ran with Chris. Planned to do more but by left calf started to cramp up after 5 so after 6 I decided to quit. | ||
| Running warm up/down 30:00 [3] 5 km (6:00 / km) | |
| shoes: Nike Air ZOOM Elite 06 | ||
| Warm up/down and running between intervals. | ||
| Strength (core) 5:00 [0] | |
Tuesday Apr 17 | ||
| Climbing 1:00:00 [1] | |
| 5b, 5b+, 5c, 5b, 5c+, (6a), (6b), 5c
No problems with my shoulder, hope that it finally healed... | ||
| C • is that indoors? 2 | ||
Monday Apr 16 | ||
| Running 39:45 [3] 8 km (4:58 / km) +25m 4:54 / km | |
| shoes: Asics 05 | ||
| Lunch run with P&A.
| ||
| Note | |
| Just realized, that my good old 05' Asics got 99h56'58" of running on it and 1060 Km. Probably a good time to retire it, or shall I break 100h...? | ||
| C • Get 100 and 3 | ||
| Strength (core) 10:00 [3] | |
| situps etc... | ||
Sunday Apr 15 | ||
| Strength 10:00 [0] | |
| After yesterdays back pain during the race I decided that some core strength is urgently needed. This was actually more to relax my back than actually strength training... | ||
Saturday Apr 14 | ||
| Event: Swiss Night O championship | ||
| Orienteering race 1:12:00 [4] 8 km (9:00 / km) +420m 7:08 / km | |
| ahr:174 shoes: VJ Integrator 06/1 | ||
| Swiss night-O-champs.
Good run, just one or two minutes mistakes total. My back hurt towards the end, got to do something against this... Results | ||
| C • results... 3 | ||
| Running warm up/down 20:00 [2] 4.0 mi (4:59 / mi) | |
| Warm up/down. | ||
Friday Apr 13 | ||
| Running 36:50 [3] 8 km (4:36 / km) +25m 4:32 / km | |
| ahr:150 shoes: Asics 05 | ||
| Lunch-run along the Emme. Still a bit tired. | ||
Monday Apr 9 | ||
| Orienteering race 56:00 [4] 7.1 mi (7:53 / mi) +280m 4:22 / km | |
| ahr:167 shoes: VJ Integrator 06/1 | ||
| Bucheggberger OL, local race (HAM (1/19)
Very tired legs.and many not so clean controls. Still good enough for first place... Results | ||
Sunday Apr 8 | ||
| Orienteering 45:00 [3] 5 km (9:00 / km) +215m 7:24 / km | |
| shoes: VJ Integrator 06/1 | ||
| O-Training in the Hürnberg
Picked up part of the controls during the training. | ||
| Orienteering 15:00 [5] 3 km (5:00 / km) +50m 4:37 / km | |
| shoes: VJ Integrator 06/1 | ||
| Very short relay in the Hürnberg. | ||
Saturday Apr 7 | ||
| Orienteering race 42:00 [5] 7.4 km (5:41 / km) +240m 4:53 / km | |
| ahr:176 shoes: VJ Integrator 06/1 | ||
| Easter relay. Bütschelegg.
First leg, very good race, only very minor misses. Came back at the end of the first train. Results | ||
| Orienteering 25:00 [2] 3 km (8:20 / km) +100m 7:09 / km | |
| shoes: VJ Integrator 06/1 | ||
| Night-O: Hanging markers plus picking up some. | ||
Friday Apr 6 | ||
| Orienteering 1:06:00 [2] 6 km (11:00 / km) +200m 9:26 / km | |
| ahr:128 shoes: VJ Integrator 06/1 | ||
| Hanging markers for the training in the Geissrügge. | ||
Thursday Apr 5 | ||
| Orienteering race (night) 1:13:00 [3] 8.6 km (8:29 / km) +260m 7:22 / km | |
| ahr:170 shoes: VJ Integrator 06/1 | ||
| Münchenbuchsee-Nacht-OL HAL (4/8)
Started well but made some stupid route choices later on. Results | ||
| Orienteering warm up/down 10:00 [2] 2 km (5:00 / km) | |
| shoes: VJ Integrator 06/1 | ||
Wednesday Apr 4 | ||
| Running 39:20 [3] 8 km (4:55 / km) +25m 4:50 / km | |
| ahr:141 shoes: Asics 05 | ||
| Lunch-run with P&A.
Finally I felt almost ok again. I was planning to run yesterday but I still felt so exhausted while biking to work in the morning that I decided to add another rest day. HR is still a little bit high for the time but I'm slowly getting back to where I was a bit over a week ago. | ||
Sunday Apr 1 | ||
| Event: 2. National Race / Schaffhauser OL | ||
| Orienteering race 1:23:00 [4] *** 13.5 km (6:09 / km) +360m 5:25 / km | |
| ahr:176 shoes: VJ Integrator 06/1 | ||
| 2nd National Race, Laufenberg, HE (38/47), WRE
I was semi-sick the last three days and this morning I still debated whether I should start or not. So I am positively surprised by how well it still went. I had an almost clean run with just a couple routes that might not have been ideal and a couple of insecurities in the control room. Well no wonder, it was rather easy orienteering today... but a very nice wood made it still for a pleasant race. Results | ||
| C • Good Run... 5 | ||