Training Archive: mikeeIn the 31 days ending 2007-03-31:
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| 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 | T | W | H | F | S | ||||||||||||||||||||||||||
Thursday Mar 29 | ||
| Running 39:09 [3] 8 km (4:54 / km) +25m 4:49 / km | |
| ahr:146 shoes: Asics 05 | ||
| Lunch run with P&A. Felt bad today.
Woke up with a sore throat but otherwise I felt ok. Too high HR for the effort during the run. After the training feeling tired and worn out, I hope I'm not getting really sick... | ||
Wednesday Mar 28 | ||
| Running 1:06:00 [2] 9 km (7:20 / km) +120m 6:52 / km | |
| ahr:116 | ||
| Easy run with Irene. | ||
Sunday Mar 25 | ||
| Event: 1. National Race / Basler Einzel OL | ||
| Orienteering race 1:21:48 [4] 9.9 km (8:16 / km) +550m 6:28 / km | |
| ahr:176 shoes: VJ Integrator 06/1 | ||
| 1st National race - Schönmatt/Schauenburg - HAL (12/31)
Nice race with some snow on the ground which made it easy to find the controls because I was starting late. I had a so so race with several small mistakes. Some slightly wrong route choices and some larger wobbles in the control room made me loose 3-4 times 45-60". Not too bad but too much to be happy with it... Irene said I am too creative with my route choices, I should try to keep it simpler... maybe she's right...? Results | ||
| Running warm up/down 25:00 [3] 4 km (6:15 / km) | |
| Warm up and running back from the finish. | ||
Friday Mar 23 | ||
| Orienteering (night) 1:12:00 [4] 8 km (9:00 / km) +300m 7:35 / km | |
| ahr:169 shoes: VJ Integrator 06/1 | ||
| Bieler Nacht OL
Fun race with 5-10cm wet snow on the ground which made it a tough running. Tried not to push too hard because of the race on Sunday. Total of about 4-5' mistakes - some were looking for contols in indistinct green areas... | ||
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Integrator 06/1 | ||
| Running to the start for warm up. | ||
Thursday Mar 22 | ||
| Running 39:14 [3] 8 km (4:54 / km) +25m 4:50 / km | |
| ahr:141 shoes: Asics 05 | ||
| Lunch-run with Pädu. | ||
Wednesday Mar 21 | ||
| Running 1:04:00 [3] 10 km (6:24 / km) +120m 6:02 / km | |
| ahr:128 shoes: Nike Air ZOOM Elite 06 | ||
| Hüntu Loop with Chris and Irene. | ||
Monday Mar 19 | ||
| Running 41:04 [3] 8 km (5:08 / km) +25m 5:03 / km | |
| shoes: Asics 05 | ||
| Lunch-run with P&A.
| ||
Sunday Mar 18 | ||
| Running 15:00 [3] 2 km (7:30 / km) +50m 6:40 / km | |
| shoes: VJ Integrator 06/1 | ||
| Running to the start and back from the finish. | ||
| Orienteering race 1:14:30 [4] *** 8.5 km (8:46 / km) +600m 6:29 / km | |
| ahr:169 shoes: VJ Integrator 06/1 | ||
| Local Race in Olten, "Engelburg /Säli"
I had tired legs from the last few days, so I wasn't pushing too much. Technically I took 2 wrong route choices plus I searched one control in the circle (not sure if the map there is 100% ok). Both route choices were actually rather obvious but I didn't take enough time to study them. I have to work on that and pay attention at the neational race next week where there will be many route coices. | ||
| C • route choices 2 | ||
Saturday Mar 17 | ||
| Orienteering 11:42 [5] 3 km (3:54 / km) +10m 3:50 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| J+S coach refresher course. The 'active' part were a total of 4 sprint courses (1-3-1.7 km) where on two you were the 'athlete' and on 2 you were the coach and had to observe your 'athlete'. This is my athlete part.
Map: "Erstfeld": urban terrain not too technical but some routechoices. | ||
| Orienteering 15:00 [3] 2.9 km (5:10 / km) +20m 5:00 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| "Coach" part of the training. | ||
| Running warm up/down 15:30 [2] 2.2 km (7:03 / km) +20m 6:44 / km | |
| shoes: Nike Air ZOOM Elite 06 | ||
| Warm down after the sprints. | ||
Friday Mar 16 | ||
| Running long 1:55:00 [3] 18 km (6:23 / km) +450m 5:41 / km | |
| ahr:137 shoes: Nike Air ZOOM Elite 06 | ||
| Ran home from work via Lueg. I underestimated the downhill part, so it got a bit longer than planned. Never mind, it was a very nice run. I could enjoy the last daylight of today and probably the last run in warm weather for a while. They are predicting snow for next week...
Route | ||
Thursday Mar 15 | ||
| Running intervals 22:00 [5] 4.8 km (4:35 / km) +240m 3:40 / km | |
| 5x800m (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) I felt incredibly good today: the goal was to do 5 loops between 3:40-3:50, I did 6x 3:40 +/-2"... time ahr mhr 3:40 160 178 3:42 165 182 3:38 167 185 3:39 169 185 3:40 170 186 3:41 171 185 http://www.gmap-pedometer.com/?r=739339 | ||
| Running warm up/down 36:00 [3] 6 km (6:00 / km) +155m 5:19 / km | |
| shoes: Asics 05 | ||
| Warm up/down and between intervals. | ||
Wednesday Mar 14 | ||
| Running 1:00:00 [3] 10 km (6:00 / km) +125m 5:39 / km | |
| ahr:127 shoes: Nike Air ZOOM Elite 06 | ||
| Hüntu loop with Irene. | ||
Monday Mar 12 | ||
| Running 39:00 [3] 8 km (4:52 / km) +25m 4:48 / km | |
| shoes: Asics 05 | ||
| Lunch run with Pädu. | ||
Sunday Mar 11 | ||
| Orienteering race 1:02:28 [4] 8.1 km (7:43 / km) +310m 6:28 / km | |
| shoes: VJ Integrator 06/1 | ||
| Soubären OL (local race) - Schalenrain
Not my best performance in not the best terrain and not the best map... Rather thorny area and the green wasn't always properly mapped. Anyway, it was a nice run on a very nice sunny day! I had a bit tired legs on the uphill and I didn't push too hard. Results | ||
Saturday Mar 10 | ||
| Running 1:25:00 [2] 11.3 km (7:31 / km) +430m 6:19 / km | |
| ahr:131 shoes: Nike Air ZOOM Elite 06 | ||
| Easy run with Irene: Färnstu-Flüe | ||
Friday Mar 9 | ||
| Running 47:30 [3] 8.5 km (5:35 / km) +280m 4:48 / km | |
| ahr:143 shoes: Asics 05 | ||
| Lunch run with some climb.
route | ||
Thursday Mar 8 | ||
| Running 17:19 [5] 4.8 km (3:36 / km) | |
| shoes: Asics 05 | ||
| 6x~800m, 90" recorvery
Time AHR MAXHR 2:47 161 178 2:57 164 180 2:50 171 184 2:57 171 183 2:53 172 185 2:55 173 185 | ||
| Running warm up/down 35:00 [3] 6.4 mi (5:28 / mi) | |
| shoes: Asics 05 | ||
| Warm up/down and running between intervals. | ||
Wednesday Mar 7 | ||
| Running 38:30 [3] 8 km (4:49 / km) +25m 4:44 / km | |
| ahr:142 shoes: Asics 05 | ||
| Lunch-run with P&A. | ||
Monday Mar 5 | ||
| Running 37:16 [3] 8 km (4:40 / km) +25m 4:35 / km | |
| ahr:143 shoes: Asics 05 | ||
| Lunch-run along the emme. | ||
Sunday Mar 4 | ||
| Various (Hike/Snowshoe) 1:00:00 [3] | |
| A very nice trip up at Sunnbüel with my Brother and Dad. A total of 3h of hiking and Snowshoeing. | ||
Saturday Mar 3 | ||
| Running 1:41:00 [3] 17.6 km (5:44 / km) +465m 5:04 / km | |
| ahr:148 shoes: Nike Air ZOOM Elite 06 | ||
| Longish run: Burgdorf - Rothöchi - Schneiteberg - Burgdorf | ||
Thursday Mar 1 | ||
| Running intervals 18:32 [5] 4 km (4:38 / km) +200m 3:42 / km | |
| shoes: Asics 05 | ||
| 5x800m (roughly) +40m climb
Otzenberg loop: first slightly falling (300m) then a steep climb sloping off at the end. 2'30" jogging down between loops (-40m) time ahr mhr 3:37 163 178 3:41 165 183 3:38 165 186 3:54 174 182 3:42 164 185 | ||
| Running warm up/down 36:00 [3] 6 km (6:00 / km) +155m 5:19 / km | |
| shoes: Asics 05 | ||
| Warm up/running between intervals | ||
| Note | |
| Nice! Google Maps updated their data for Switzerland now you can scan through whole Switzerland at high resolution!
My interval loop today: http://www.gmap-pedometer.com/?r=739339 | ||
| C • high-res 1 | ||