Monday Dec 31 |
 | Note | |
| |
| Ok, this is my review 2007 and goals for 2008:
Comparison 2004/2005/2006/2007
Hours spent
| 2004 | 2005 | 2006 | 2007 | | Running | 157h | 141h | 112h | 125h | | Orienteering | 108h* | 71h | 59h | 54h | | Biking& var. | 30h | 15h | 95h | 48h | | SUM | 293h | 232h | 266h | 227h |
*36h Rogaining
Goals I set Jan 07:
Run 110h by May 1st (including O), this equals an average of 5h per week.
I did only 100 but I'm happy with it, it was good to set such a measurable goal, it made me follow a plan.1-2 Quality session per week (intervals, hills, off-trail, orienteering (race))
I did this for the first part of the season (May) afterwards Gigathlon took too much time to train well 2 strength training per week (climbing counts as strength training). Hmm not ok, I have to work on this...
Focus on the weekend May 12th/13th (sprint champs and middle distance champs). I had to go to the US the week before which made this goal obsolete. But I focused on the US team trials the week before where I had a good run (Sat, Middle) and a very good run (physically and technically) on Sunday.
Goals 2008 will follow.... |
| Running long 2:15:00 [3] 19.5 km (6:55 / km) +590m 6:01 / km | |
| ahr:133 shoes: Asics Kayano 07 |
| Nice, long run with Chris, Trix and Irene. Burgdorf - Oberburg - Oschwand - Wasengegg - Biembach. |
Sunday Dec 30 |
| Running 1:05:00 [3] 11 km (5:55 / km) +150m 5:32 / km | |
| shoes: Asics Kayano 07 |
| Before Brunch with Chris, Trix and Irene. |
Friday Dec 28 |
| Climbing 1:00:00 [3] | |
| |
| Climbing with Rolf and Irene @ the Magnet:
5b, 5b+, 5b+, 6a, (6b), (6b+), (6a+), (6a+)
somehow not my best day.. |
Thursday Dec 27 |
| Running 1:00:00 [3] 10 km (6:00 / km) +330m 5:09 / km | |
| ahr:135 shoes: Nike Air ZOOM Elite 06 |
| Lunch-time run with Chris: Schallenberg-Höchi-Rüegsau. |
Wednesday Dec 26 |
| XC-Skiing (Skate) 1:20:00 [3] 20 km (4:00 / km) +120m 3:53 / km | |
| ahr:160 |
| XC sking with Irene, Chris and Trix in Heimeschwand. There was just about enough snow left for skiining but the conditions were still pretty good. |
Tuesday Dec 25 |
| Running 1:10:00 [2] 10.7 km (6:33 / km) +270m 5:49 / km | |
| ahr:135 |
| With Irene: Büttikofen Färnstu. |
Sunday Dec 23 |
| Running 1:28:00 [2] 11.4 km (7:43 / km) +360m 6:40 / km | |
| ahr:132 shoes: Asics Kayano 06 |
| longish run with Irene: Färnstu-Flüe. |
Saturday Dec 22 |
| Climbing 1:00:00 [0] | |
| |
| with Irene @ the Magnet: 5a+,5b, 5b+, 6a, 6b, (6b), 6b, (6b), (6a), (5b+) |
Wednesday Dec 19 |
| Running 40:58 [3] 8 km (5:07 / km) +25m 5:03 / km | |
| ahr:132 shoes: Nike Air ZOOM Elite 06 |
| Lunch run with P&A&B. |
Monday Dec 17 |
| Running 40:10 [3] 8 km (5:01 / km) +25m 4:57 / km | |
| shoes: Nike Air ZOOM Elite 06 |
| Lunch-run with P&A. |
Sunday Dec 16 |
| Running 1:00:00 [3] 8.8 km (6:49 / km) +330m 5:44 / km | |
| ahr:127 shoes: Asics Kayano 06 |
| Morning run in Mägenwil with Irene before heading for my Grandma's 90th birthday. |
| |
| C • Maiengrün? 2 |
Thursday Dec 13 |
| Running 1:16:00 [3] 12 km (6:20 / km) +400m 5:26 / km | |
| ahr:139 shoes: Asics Kayano 06 |
| Ran home from work: HR-Rachisberg-Busswil-Flüe-Burgdorf. |
Wednesday Dec 12 |
| Running 38:16 [3] 8 km (4:47 / km) +25m 4:43 / km | |
| ahr:142 shoes: Nike Air ZOOM Elite 06 |
| Lunch run with Pädu. |
Monday Dec 10 |
| Climbing 1:00:00 [0] | |
| |
| Nice climbing @ the Magnet with Irene and Rolf:
5a+, 5c, 5c+, 6a, (6b), 6b, (6b+), (6b+/6c), (6a+) |
| Running 41:16 [3] 8 km (5:10 / km) +25m 5:05 / km | |
| ahr:141 shoes: Nike Air ZOOM Elite 06 |
| Lunch run with Pädu and Benjamin. |
Sunday Dec 9 |
| Running long 2:10:00 [3] 18 km (7:13 / km) +410m 6:29 / km | |
| ahr:134 shoes: Asics Kayano 06 |
| with Chris, Trix and Irene. Rothöchi. |
Friday Dec 7 |
| Climbing 1:00:00 [3] | |
| |
| Climbing with Irene and Rolf at the Magnet - not my best day:
5b (up/down), 5c, 5c+, 6a, 6b*, (6b - already completely tired out) + some bouldering. |
Thursday Dec 6 |
| Running 45:00 [3] 7.5 km (6:00 / km) +330m 4:55 / km | |
| shoes: Nike Air ZOOM Elite 06 |
| Lunch run with Dänu. Up to the Schallenberg. |
Wednesday Dec 5 |
| Running 39:00 [3] 8 km (4:52 / km) +25m 4:48 / km | |
| shoes: Nike Air ZOOM Elite 06 |
| Lunch run with Benjamin and Claudia. |
Tuesday Dec 4 |
| Running 1:00:00 [2] 9.6 km (6:15 / km) +160m 5:46 / km | |
| shoes: Nike Air ZOOM Elite 06 |
| With Irene, Chris and Trix. From Oberburg to the Füe and back. |
Monday Dec 3 |
| Climbing 1:00:00 [0] | |
| |
| with Rolf and Irene @ the Magnet
5a (up/down), 5b (up/down), 5c, 6a+, 6b, 6b, (6b+), 6a |
Sunday Dec 2 |
| Running 1:20:00 [3] 10.8 km (7:24 / km) +660m 5:40 / km | |
| shoes: Asics Kayano 06 |
| Running on well known trails: with Urs from Ennetbaden up to the Burghorn and back. Windy and clowdy but still very nice view of the Alps from up there. |