Training Archive: SwisscheeseIn the 28 days ending 2006-02-28:
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| 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 | T | |||||||||||||||||||||||||||||||
Tuesday Feb 28 | ||
| Orienteering 1:00:00 [2]8 km (7:30 / km) | |
| shoes: VJ Intergrator 3 | ||
| Warm up and cool down for the "Cross Orienteering" in Le Parpaillou. | ||
| Orienteering intervals 40:00 [5]9 km (4:27 / km) | |
| shoes: VJ Intergrator 3 | ||
| Cross O. The training consisted in running up a hill as fast as you could along a marked route, and on top you would receive a course for the downhill. We ran 4 times up, with 4 different courses down. The uphill running took me 3min 25, 3min 21, 3min 27 and 3min19. The downhill took in average about 6 minutes. | ||
| C • cool 1 | ||
| Orienteering 1:05:00 [3]9 km (7:13 / km) | |
| shoes: VJ Intergrator 3 | ||
| Night O on le Mont Merdoux. I had troubles being well concentrated. | ||
Monday Feb 27 | ||
| Orienteering 1:05:00 [2]9 km (7:13 / km) | |
| shoes: VJ Intergrator 3 | ||
| First map training. Took it easy.
Map called Potensac. | ||
| Orienteering 1:41:00 [3]12 km (8:25 / km) | |
| shoes: VJ Intergrator 3 | ||
| Partner Night O in St-Eulalie de Cernon with Janne. The course took us much longer than expected, because some parts where really rough... and steep. | ||
Sunday Feb 26 | ||
| 25% off road, 75% road 47:00 [1]8 km (5:52 / km) | |
| shoes: New Balance 766 | ||
| Yepee, today I felt fully the feeling of holidays in my veins.
Travelled all day to get to Le Caylar in south of France, where I met Tuomas, Janne and Baptiste, (all team mates from VeVe) for a five day training camp on the Plateau du Larzac. Evening jog with those friends. | ||
| Strength workout, body we 10:00 [1] | |
| Little strength workout. | ||
Saturday Feb 25 | ||
| 25% off road, 75% road race 39:00 [5]10 km (3:54 / km) +350m 3:19 / km | |
| slept:7.5 shoes: VJ Intergrator 3 | ||
| Cross country race. Cool course, we did 10x1km loops. First a long ascent in a field, than a very steep uphill into the forest, some flat running on forest trail, and than a drop off through the forest. Unfortunately the competition was not very strong, so after 1 km I was doing my own race. | ||
| 25% off road, 75% road 1:00:00 [2]8 km (7:30 / km) | |
| shoes: VJ Intergrator 3 | ||
| Warm up and cool down. | ||
Friday Feb 24 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Unfortunately nol time for training... had to work hard... because it was my last school day before semester vacation... I guess I shouldn't complain... | ||
Thursday Feb 23 | ||
| 100% trails and roads 1:15:00 [1]16 km (4:41 / km) | |
| slept:6.7 shoes: New Balance 766 | ||
| 06:30
Run to school. | ||
| 100% trails and roads 42:00 [2]9 km (4:40 / km) | |
| shoes: New Balance 766 | ||
| 18:30
Ran back home. Warm up, some rest, cool down. | ||
| 100% trails and roads 28:00 [5]7 km (4:00 / km) | |
| shoes: New Balance 766 | ||
| Intervals. played it by hear... and especially by the specification of the trail on the way home: 10min fast, 6min rest, 8min fast, 4.5min rest, 7min fast. | ||
Wednesday Feb 22 | ||
| Rollerskiing 55:00 [2] | |
| slept:7.5 | ||
| 06:30
Rollerski to school | ||
| 50% off trails, 50% road 1:20:00 [2]16 km (5:00 / km) | |
| shoes: VJ Intergrator 3 | ||
| 20:00
Ran back from home, trying to avoid as much as possible trails and roads. | ||
Tuesday Feb 21 | ||
| 100% trails and roads 1:03:00 [1]12 km (5:15 / km) | |
| slept:8.0 shoes: Mizuno Rider | ||
| 18:00
Run back from school. Warm up, rest between the intervals and cool down | ||
| 100% trails and roads intervals 17:00 [5]4 km (4:15 / km) | |
| shoes: Mizuno Rider | ||
| 10x1 min full speed. Rest between 2'30'' and 5' | ||
| Strength workout, body we 10:00 [1] | |
| Core body strength workout. The intervals did wear me quite a bit out... no energy to do a good training. | ||
Monday Feb 20 | ||
| Note | |
| slept:5.8 (rest day) | ||
| Nicely tired today... the lack of sleep didn't help. | ||
Sunday Feb 19 | ||
| 100% trails and roads 50:00 [2]8 km (6:15 / km) | |
| shoes: Mizuno Rider | ||
| Warm up and cool down for the race. | ||
| 100% trails and roads race 29:00 [5]8.5 km (3:25 / km) vdot: 62.0 | |
| slept:9.0 shoes: VJ Panther with Spikes 1 | ||
| Cross country race. It was a lot of fun to do again such a race. Difficult to say if I am in shape or not, I didn't compete against the people I am racing against usually. | ||
Saturday Feb 18 | ||
| XC skiing, classical 2:00:00 [1] | |
| slept:7.5 | ||
| Wonderful ski trip with the Ski Club, up on Les Verrières, which actually also counted as Sandra's birthday trip. The Jura has again shown a spectacular side of itself... rolling hills with a dense pine forest, scadered with clearance... with a windy cross country slope hiden in it. | ||
| Note | |
| Oh, by the way... nice hockey game today...
Feeling just a little sorry for the poor Canadians | ||
| C • Poor Canadians 4 | ||
| C • Hockey... 1 | ||
Friday Feb 17 | ||
| 50% off trails, 50% road 1:23:00 [2]16 km (5:11 / km) | |
| slept:7.3 shoes: VJ Intergrator 3 | ||
| Ran back from school trying to avoid as much as possible roads and trails. My achilles tendon ached the whole run. The intervals the day before where quite rough on it... maybe I should have slowed down a little bit on the downhill parts on the pavement. | ||
Thursday Feb 16 | ||
| 100% trails and roads 1:00:00 [2]12 km (5:00 / km) | |
| slept:8.0 shoes: New Balance 766 | ||
| 19:45
Ran back from school. Warm up, rest between the interval and cool down. | ||
| 100% trails and roads intervals 15:00 [5]4 km (3:45 / km) | |
| shoes: New Balance 766 | ||
| I didn't have a watch on, but I did 10 repetitions where I would go full speed, until the wave of lactic acid would sweep me off my feet. I guess the average length was about one minute.
| ||
Wednesday Feb 15 | ||
| Rollerskiing 1:00:00 [2] | |
| slept:7.0 | ||
| 06:15
Rollerski to school | ||
| Aquajog 50:00 [1] | |
| 12:00
Aquajogging. Made me feel all weird for the whole afternoon, feeling dizzy and out of energy... I don't think humans are made to go into water. | ||
| Rollerskiing 55:00 [2] | |
| 18:00
Rollerskiied home | ||
Tuesday Feb 14 | ||
| 100% trails and roads 1:17:00 [2]16 km (4:49 / km) | |
| shoes: New Balance 766 | ||
| 07:00
Ran to school. What a chance, running to school means running all the time south, and today the day was clear, so I faced the sunrise over the alps. | ||
| 50% off trails, 50% road 1:17:00 [3]16 km (4:49 / km) | |
| shoes: VJ Intergrator 3 | ||
| 19:30
Ran back from school. Trying to go as much as possible besides the trails. Mmh, felt a little bit bad to come home so late even on Valentin's day, especially because the girl waiting on me at home is sick. | ||
Monday Feb 13 | ||
| 100% trails and roads 40:00 [2]7.5 km (5:20 / km) | |
| shoes: Ice Bugs | ||
| 19:45
Ran back home. Warm up, rest and cool down from the intervals. This is the longest I wore my new Ice bugs... since they gave me a huge blister I was really careful with them. Until 500m before getting home they were quite fine... but the last 500m where so bad I had to walk... after 15.5 km without troubles!!! | ||
| 100% trails and roads intervals 30:00 [5]8.5 km (3:32 / km) | |
| shoes: Ice Bugs | ||
| Intervals running back from school.
11min as fast as I could, 5min rest, 10min as fast as I could, 5min rest, 8min as fast as I could. Having spikes under the shoes was a must for such a training. Most trails are still under a sick layer of ice. | ||
Sunday Feb 12 | ||
| Orienteering 1:00:00 [4]10 km (6:00 / km) | |
| shoes: VJ Intergrator 3 | ||
| Orienteering training in Bütikofen Süd on a map where the trails have been taken out. Great way to practice!
It felt weird to be out there again, running in the free, and actually having energy | ||
Saturday Feb 11 | ||
| Note | |
| (rest day) | ||
| No energy, so I took the day off. | ||
Friday Feb 10 | ||
| 100% trails and roads 30:00 [1]6 km (5:00 / km) | |
| shoes: Ice Bugs | ||
| 20:00
Strange feeling running. Felt wonderful, but definitely a little tipsy. I wonder if it was just the tiredness of a hard week, or the illness I just went through... probably both. | ||
Thursday Feb 9 | ||
| Bike or Hometrainer 40:00 [1] | |
| (sick) | ||
| Feeling every day better. Evening hometrainer | ||
Wednesday Feb 8 | ||
| Bike or Hometrainer 20:00 [1] | |
| (sick) | ||
| Still being a bit sick. But I have no fever, and it is just a cold, so a little exercice is certainly healthy. | ||
Tuesday Feb 7 | ||
| Note | |
| slept:11.0 (sick) | ||
| Well, a cold can really sweep someone off his feet.
Working 30min, take a 30min nap, work 30min, take a 30min, etc, this is how my day looks like. My throat is hurting, but the worse is the lack of energy and a disturbed "bodyfeeling"... nothing feels comfortable, so resting is not easy. | ||
Monday Feb 6 | ||
| Note | |
| slept:6.0 (sick) | ||
| Sick, blah.
My throat hurt already since Friday, but today I have razor blades in my trachea... and my energy level is subzero... climbing up stairs feels like climbing a mountain. | ||
Sunday Feb 5 | ||
| 100% trails and roads 35:00 [1]6 km (5:50 / km) | |
| shoes: Ice Bugs | ||
| Wow, my stabilizing muscles are trashed from all the wood running from yesterday. | ||
| Strength workout, body we 9:00 [1] | |
| Core body strength workout. No energy to push, and that's alright, took it easy. | ||
| Gymnastics and stretching 10:00 [1] | |
| This feels good, haven't done it for a while! What a mistake! | ||
Saturday Feb 4 | ||
| Orienteering 3:05:00 [4]30 km (6:10 / km) | |
| slept:8.0 shoes: VJ Intergrator 3 | ||
| Orienteering race with 205 controls!
Is that a World Record? How much did JJs Pawtuckaway race have? It is my first race of such kind, so I was looking forward for it for a long time. Well, it was even better than I thought it would be. The necessity to be always 100% concentrated and all the change of direction make it a great experience. It was organised by the Swiss orienteering donation club, so all the best Swiss runners where there (with the exeption of Matthias Merz who is in Finland and David Schneider who is in Australia). To solve the problem with the SI badges which can store at max something like 55 controls, we did 4 stages of about 50 controls. We had a mass start, so the race was quite dynamic, despite its length. I won 3 of the 4 stages, but unfortunately I did loose over a minute on the 2nd stage.... and adding up all the 4 stages I am 30sec behind Fabian Hertner, darned! | ||
Friday Feb 3 | ||
| 100% trails and roads 12:00 [1]3 km (4:00 / km) | |
| 18:00
Got stuck at school, so I had to condence my training. 12 min of warm up, that's all I got. | ||
| Strength workout, body we 30:00 [2] | |
| Followed by a core body strength training... with as usual, the focuse not on the core body strength, but the 200 one legged squads. | ||
Thursday Feb 2 | ||
| 50% off trails, 50% road 1:11:00 [2]11 km (6:27 / km) | |
| shoes: New Balance 766 | ||
| 19:00
Ran back from school. Warm up and cool down after the intervals. | ||
| 50% off trails, 50% road 22:00 [5]5 km (4:24 / km) | |
| shoes: New Balance 766 | ||
| Intervals, 10x1min, 1min rest. | ||
Wednesday Feb 1 | ||
| Rollerskiing 1:00:00 [2] | |
| slept:7.3 | ||
| 06:30
Rollerskiied to school. I do feel my body went running through the woods yesterday... the stabilizing leg muscle feel "nicely" tired. | ||
| Rollerskiing 55:00 [2] | |
| 20:20
Rollerski home from the university. This training was just wonderful, I could fully enjoy the feeling of cruising through the night. The sick fog it gave me the impression to move faster than usually. | ||