Wednesday Oct 31 |
 | Running 57:30 [3] 10 km (5:45 / km) +200m 5:14 / km | |
| ahr:138 shoes: Asics Kayano 06 |
| Winter loop with Chris.
Finally running again... |
Sunday Oct 28 |
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| Event: Lucerne Marathon
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| Note | |
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| Nope, no Marathon today. After feeling semi-sick for the last couple of days I decided that it's not wise to run a marathon in this condition. It was a though decision (I even put my running clothes on in the morning...) but I don't regrett it. I went spectating and supporting Irene and Yvonne (my brothers girlfriend) and just some jogging made me feel exhausted. Irene quit after 14Km on the half-marathon because her knee started to hurt, Yvonne finished in 4:11. |
Thursday Oct 25 |
| Running 39:45 [3] 8 km (4:58 / km) +25m 4:54 / km | |
| shoes: Nike Air ZOOM Elite 06 |
| Lunch-run with P&A. I had a sore throat the last few days and it's getting better but I still didn't feel 100% good. Has to get better for Sunday! |
Sunday Oct 21 |
| Orienteering race 55:20 [4] *** 6.7 km (8:16 / km) +330m 6:38 / km | |
| ahr:175 shoes: VJ Integrator 07 |
| 7.National Race Wil, Dietschwiler Höchi, HAM
Good run, very clean with a few uncertainities in the control room (plus maybe a sub-optimal route). Legs felt good, I could push the hills and roll fast. Looking forward to next week!
I ran only Men A Middle because I didn't want to drain me out too much becase of the Marathon next Sunday. Nice to see that I can compeete with the HAM guys...
Results |
Thursday Oct 18 |
| Climbing 1:00:00 [0] | |
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| With Rolf @ the Magnet, looks like the week of climbing paid off...
5c, 5b, 6a, 6a+, 6b!, (6c), (6b), 6a, 5c, 5b |
Monday Oct 15 |
| Running 39:45 [3] 8 km (4:58 / km) +25m 4:54 / km | |
| shoes: Nike Air ZOOM Elite 06 |
| Lunch run with Pädu and Claudia. |
Saturday Oct 13 |
| Climbing 1:00:00 [0] | |
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| Climbing at Rocca di Corno (Settore Ovest) A nice long 5/5c+ route with a 6b+ at the top because Irene got into the wrong route. She managed very well to cheat her way up! Nice end of our vacation! |
Friday Oct 12 |
| Bike 3:00:00 [3] 25 km (7:12 / km) | |
| shoes: Scott MC 20 |
| Easy bike with Irene: Val Poncci - Bric dei Monti - Bric dei Crovi - Monte Noli - Noli - Finale.
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Thursday Oct 11 |
| Climbing 1:00:00 [0] | |
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| Climbing @ Capo Noli. 3 nice, easy (rated 5c/6a but much easier than what we were climbing the previous days) routes right above the sea!
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| Running long 3:01:00 [3] 23 km (7:52 / km) +730m 6:48 / km | |
| ahr:132 shoes: Asics Kayano 06 |
| Long run from Finale up to San Bernardino, along the hill to Mt. Cucco, down Vale Cornei and up again to Rocca degli Uccelli. Down through Val Poncci and back to Finale.
I felt much better than during my last long run probably because of the lower speed and more up/downhill. |
Wednesday Oct 10 |
| Climbing 1:00:00 [0] | |
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| Climbing at Rian Cornei (Ciappo delle Conche). First a couple of steep routes (5c/6a) and afterwards 4 nice slab ones (5c-6a). |
Tuesday Oct 9 |
| Running 1:20:00  15 km (5:20 / km) | |
| shoes: Asics Kayano 06 |
| Along the beach from Finale towards Noli. We wanted to check out the routes below the road. 2x 10' fast. |
Monday Oct 8 |
| Climbing 1:00:00 [0] | |
| |
| 'Slab day' at Rian Cornei (Gelateria del Bosco).
I hate slab - and I'm not good at it. That's why I have to do it in order to improve my climbing. The problem is actually not that I could not climb slab, the problem is that I'm just too afraid that my feed could glide away... so I want to hold on to something! It actually worked, at the end of the day I was far less scared and could climb a 6a+. |
Sunday Oct 7 |
| Climbing 1:00:00 [0] | |
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| Climbing at Rian Cornei (...). |
Saturday Oct 6 |
| Running 40:00 [3] | |
| shoes: Asics Kayano 06 |
| After the drive to Italy we took an easy run through Finale. Nice way to get to know the city. |
Thursday Oct 4 |
| Running long 2:43:00 [3] 30.6 km (5:20 / km) +80m 5:15 / km | |
| ahr:145 max:166 shoes: Asics Kayano 06 |
| Tough long run. First I ran home from work, where I dropped my backpack (35') Then I continued down along the Emme while the sun was setting. Very nice with the river, the birds and the sunset. After 1h35 I reached Bätterkinden and crossed the Emme to run upstream on the other side. Unfortunately I got onto a bad trail which was difficult to run on in the dark. Once I reached Aefligen I continued on roads back home. After about 2h my legs started hurting so the last half an hour was getting pretty tough. |
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| C • good run... 2 |
Wednesday Oct 3 |
| Running 40:03 [3] 8 km (5:00 / km) +25m 4:56 / km | |
| ahr:138 shoes: Nike Air ZOOM Elite 06 |
| Lunch run with P&A. |
Tuesday Oct 2 |
| Climbing 1:00:00 [0] | |
| |
| some bouldering for warm up, 5b+, 5c+, (6b), (6a), 6a, (6b) |
Monday Oct 1 |
| Running intervals 24:20 [4] 6.4 km (3:48 / km) | |
| shoes: Nike Air ZOOM Elite 06 |
| 8x800m at roughly 3:05 (Yasso 800's) planned to do them slower, but it went so well that I decided that it could not harm.
times: 2:59, 3:03, 3:05, 3:01, 3:04, 2:57, 3:06, 3:05
90" rest |
| Running 36:10 [2] 6.8 km (5:19 / km) | |
| shoes: Nike Air ZOOM Elite 06 |
| warm up/down plus jogging in between intervals |