Training Archive: SwisscheeseIn the 28 days ending 2007-02-28:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | |||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Feb 28 | ||
| 100% trails and roads 1:10:00 [2]15 km (4:40 / km) +295m 4:15 / km | |
| ahr:135 slept:7.5 shoes: Saucony Trigon 4 Ride | ||
| School revival. Ran from Bern to Schüpfen with a backpack with dry clothing. | ||
| C • Lisbon? 2 | ||
| 25% off road, 75% road 31:00 [1]5.7 km (5:26 / km) +155m 4:47 / km | |
| ahr:123 shoes: Saucony Kilkenny | ||
| Warm up for the strength and tried out my knew XC spike shoes... they seem really fast... | ||
| Strength workout, body we 34:00 [1] | |
| Core strength with my usual emphasizes on the legs (10x10 one legged squads) | ||
| Gymnastics and stretching 15:00 [1] | |
| Foot gymnastics. | ||
Tuesday Feb 27 | ||
| 100% trails and roads 32:00 [2]7.1 km (4:30 / km) +115m 4:10 / km | |
| ahr:130 slept:7.5 shoes: New Balance 1024 | ||
| Over lunch break jogging. | ||
| Strength workout, body we 19:00 [1] | |
| Squeezed in my lunch break a short core strength workout. | ||
| 100% trails and roads 1:20:00 [1]14.6 km (5:29 / km) +400m 4:49 / km | |
| ahr:128 shoes: New Balance 1024 | ||
| Evening jog with Manoo in a stormy night... actually quite enjoyable. | ||
Monday Feb 26 | ||
| Bike or Hometrainer 10:00 [1] | |
| slept:7.0 | ||
| Got home really late from work. I was drained and wasn't even able to train. I planed to go running and than to do some strength... 10 min of hometrainer felt already quite hard to do. | ||
Sunday Feb 25 | ||
| 100% trails and roads 40:00 [1]6.5 km (6:09 / km) +140m 5:33 / km | |
| ahr:113 shoes: Saucony Trigon 4 Ride | ||
| Nice Sunday jog with Sandra... in pouring rain/slash snow.
I just received a new toy today. The Polar RS 800. Now I can log precisely my distance :-). Actually, it is a really nice toy. I am surprised by the accuracy of the "distance meter". | ||
Saturday Feb 24 | ||
| 50% off trails, 50% road 1:00:00 [2]10 km (6:00 / km) | |
| shoes: Saucony Trigon 4 Ride | ||
| Warm up and picking up controls of the relay. | ||
| Orienteering race 25:00 [5]6.2 km (4:02 / km) | |
| shoes: VJ Panther with dobbs | ||
| Last training of the Swiss training camp in Portugal
Training type: 2 times 12minutes relay exercises. We first did a 3km course mass start, after a rest we started again on a 3km loop with some gaps. This training camp has been good to me. I came with sore legs, an ankle which I didn't trust and a shaky technical ability. Day after day, eventhough we trained a lot, my legs felt better and my technique felt more secure. At today's training I felt the best (with yesterdays long distance training) since the beginning of the week. I am happy that I am over the trouble I have been fighting since I came back from the US. Name of the map: Gafanhas sud | ||
Friday Feb 23 | ||
| Orienteering 42:00 [1]7 km (6:00 / km) | |
| shoes: Saucony Trigon 4 Ride | ||
| Training type: technical highest level
The coaches took the greenest, flatest and most diffuse part of the coastal terrain for this training. Great practice! 10 minutes of warm up and cool down included. Very much necessary as my legs are quite dead. | ||
| Orienteering 1:45:00 [2]20 km (5:15 / km) | |
| shoes: VJ Intergrator 5 | ||
| Training type: long distance training, with a technical demanding start and ending.
After having really sore legs in the morning I felt now really good. I was also pretty happy with my orienteering (maybe my expectations are not anymore as high after yesterdays middle distance :-)) Simply a great training!!! Maps: 1st Palheirao, 2nd Cantanhede 3rd Praia de Mira 10minutes of warm up included. | ||
Thursday Feb 22 | ||
| 25% off road, 75% road 35:00 [2]7 km (5:00 / km) | |
| shoes: VJ Panther with dobbs | ||
| Warm up for the middle distance race of the training camp. | ||
| Orienteering race 49:00 [5]7 km (7:00 / km) | |
| shoes: VJ Panther with dobbs | ||
| Training type: Middle distance race from the Swiss team.
As I felt more and more confident in this coastal terrain, I told myself to go all out at this race... it turned out like it usual turns out when I tell myself this in a technical terrain... in a catastrophe. Made over 15 minutes of mistakes, unbelievable! Name of the map: Palheirao/dunas da Tocha The terrain was perfect... pretty good run ability, but often bad sight and diffuse landscape. | ||
| C • talking to yourself 4 | ||
Wednesday Feb 21 | ||
| Running school 55:00 [2]4 km (13:45 / km) | |
| shoes: Saucony Tangent | ||
| Running school with the whole team. | ||
| 25% off road, 75% road 40:00 [1]7 km (5:43 / km) | |
| shoes: Saucony Tangent | ||
| After the running school some jogging. | ||
| Orienteering 1:20:00 [3]14 km (5:43 / km) | |
| shoes: VJ Intergrator 5 | ||
| Training type: Night-O training
Another fantastic training. Felt pretty good technically... at least when I was concentrated. Training time includes 25 minutes of warm up and cool down. | ||
Tuesday Feb 20 | ||
| Orienteering 1:15:00 [2]13 km (5:46 / km) | |
| shoes: VJ Intergrator 5 | ||
| First training with the Swiss Team on the coastal terrain of Mira (Portugal).
Training type: Compass training (the map was reduced and had holes) Training time includes 15 min of warm up. Name of the map: Gafanhas norte | ||
| Orienteering 1:14:00 [2]12 km (6:10 / km) | |
| shoes: VJ Intergrator 5 | ||
| 2nd training of the day.
Training type: Partner training with Andreas Rüdlinger Training time includes 20 minutes of warm up. Name of the map: S. Pedro de Gaba | ||
Monday Feb 19 | ||
| 25% off road, 75% road 45:00 [2]7 km (6:26 / km) | |
| shoes: VJ Panther with dobbs | ||
| Warm up and cool down for the middle distance. | ||
| Orienteering race 40:00 [4]4.6 km (8:42 / km) +215m 7:03 / km | |
| shoes: VJ Panther with dobbs | ||
| "Portugal O meeting 2007" middle distance on the map named "Campo de Anta". Fantastic terrain!
Did a couple of mistakes but had a smile on my face from the moment I ran to my 1st control til the finish... so exciting it was to run in this terrain. In addition to the great terrain my pain free legs and ankle contributed to my euphoria. | ||
| Strength workout, body we 30:00 [1] | |
| Strength training with Baptiste Rollier and Daniel Hubmann... well, I have done already some more focused training... | ||
| Gymnastics and stretching 15:00 [1] | |
| Foot gymnastics. Now alone... the exercises require concentration. | ||
Sunday Feb 18 | ||
| 50% off trails, 50% road 35:00 [2]7 km (5:00 / km) | |
| shoes: VJ Panther with dobbs | ||
| Warm up and cool down. | ||
| Orienteering 1:08:00 [5]11.1 km (6:08 / km) +410m 5:10 / km | |
| shoes: VJ Panther with dobbs | ||
| Classic distance of the "Portugal O meeting 2007" on the map named Gestoso.
Typical alpine terrain... at least in its characteristics, but it is located quite far away. I had some troubles keeping focused and having the flow... usual february orienteering feeling for me. | ||
Saturday Feb 17 | ||
| Orienteering 47:00 [2]7 km (6:43 / km) | |
| First O training in Portugal. Region of Sao Pedro do Sul. The terrain looks a lot like pretty swiss alpine terrain... very enjoyable! Name of the map: Gestoso | ||
| Orienteering 55:00 [2]7 km (7:51 / km) | |
| 2nd training in this beautiful rocky-abovethetreelimit terrain... and in a wind storm. | ||
Friday Feb 16 | ||
| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
| slept:6.0 shoes: Saucony Trigon 4 Ride | ||
| Travelled the whole day... arrived at destination (Termas in Portugal) and ran in the middle of the night under pouring rain.
We are doing a 8 day training camp with the Swiss team in Portugal, first in the region of Sao Pedro do Sul where we will compete in some official orienteering races (alpine terrain) and than we will travel to Mira for further training (coastal terrain). | ||
Thursday Feb 15 | ||
| 100% trails and roads 52:00 [2]12 km (4:20 / km) | |
| shoes: New Balance 1024 | ||
| Lunch break jog... felt like spring today... | ||
Wednesday Feb 14 | ||
| Bike or Hometrainer 50:00 [1] | |
| slept:7.5 | ||
| Hometrainer over my lunch break. | ||
| 100% trails and roads 41:00 [2]8 km (5:08 / km) | |
| shoes: Asics DS Trainer | ||
| Warm up, cool down and rest between my intervals on the treadmill. | ||
| 100% trails and roads intervals 25:00 [5]7.5 km (3:20 / km) | |
| shoes: Asics DS Trainer | ||
| 5x5min Intervals on the treadmill at 18.5kmh with 2 minute rest. I was struggling quite a bit at the end of the last few intervals... on the treadmill it is mentally really difficult to go to the physical limit. | ||
Tuesday Feb 13 | ||
| 100% trails and roads 32:00 [2]7 km (4:34 / km) | |
| slept:7.5 shoes: Saucony Trigon 4 Ride | ||
| Quick jog over lunch. Again I hoped to have more time to train but I was too slow on my last filling before noon... | ||
| 100% trails and roads 52:00 [2]12 km (4:20 / km) | |
| shoes: Saucony Trigon 4 Ride | ||
| Tikka tour on the hill of Macolin.
Looking forward to go next week to the training camp in Portugal to train at normal hours. | ||
Monday Feb 12 | ||
| 100% trails and roads 23:00 [2]4 km (5:45 / km) +130m 4:57 / km | |
| slept:8.0 shoes: New Balance 1024 | ||
| Kick off after a week of lame training.
Early morning jog. My legs start to feel alright, eventhough my left calf is still sore. | ||
| 100% trails and roads 1:42:00 [2]18 km (5:40 / km) +520m 4:57 / km | |
| shoes: New Balance 1024 | ||
| Taubenloch Schlucht at dust... I didn't know the region of Magglingen/Macolin has so much too over. I am really satisfied with our new training base = home | ||
| C • Glad to hear you like the new ... 1 | ||
Sunday Feb 11 | ||
| 100% trails and roads 1:03:00 [2]12 km (5:15 / km) +250m 4:45 / km | |
| slept:7.0 shoes: Saucony Trigon 4 Ride | ||
| Almost didn't make it out. Spend the weekend organizing a reunion with my former dentist college friends... once I got home I was empty... | ||
Saturday Feb 10 | ||
| Note | |
| slept:8.0 | ||
| 2 hours of snowshoing with my college friends.
... and several hours of organizing our new appartment. | ||
Friday Feb 9 | ||
| 100% trails and roads 40:00 [1]7 km (5:43 / km) +160m 5:08 / km | |
| slept:5.5 shoes: Saucony Trigon 4 Ride | ||
| Little jog between setting up lamps, building drawers, searching in all the different moving cases for different items and going to the doctor to check my blood (because of my sore legs I decided to check my blood... and it came out that my magnesium is a little low... which could well be one reason for my tight leg muscles) | ||
| C • magnesium 6 | ||
| 100% trails and roads 20:00 [1]4 km (5:00 / km) | |
| shoes: Asics DS Trainer | ||
| Morning jog out of our new appartment... wow, what a great place we have found to live! | ||
Thursday Feb 8 | ||
| Note | |
| slept:5.0 | ||
| Today we moved from Schüpfen to Macolin. Unfortunately I was responsible today for the emergencies at the dental practice... and Murphy's law stroke, so I spent the morning travelling to Neuchatel where I work to do a root canal treatment... not good for my time management, my nerves and my training... but exciting :-)
... by midnight I had finally set up our bed in the middle of a tremendous chaos. | ||
Wednesday Feb 7 | ||
| 100% trails and roads 52:00 [2]11 km (4:44 / km) +200m 4:20 / km | |
| slept:7.0 shoes: Asics DS Trainer | ||
| Jogging over my lunch break. I planed to run longer, but I was late coming out of work and on top of that my legs are really sore (right quadriceps and left calf). | ||
Tuesday Feb 6 | ||
| Aquajog 50:00 [1] | |
| slept:7.2 | ||
| Aquajog early in the morning before work. | ||
| C • Aquajogg 3 | ||
| 100% trails and roads 40:00 [1]8 km (5:00 / km) | |
| shoes: New Balance 1024 | ||
| Evening jog. Somehow my legs (quads and shinsplint) hurt quite a bit today!?! | ||
| Running school 10:00 [1] | |
| Tried to do some running school, but because of my aching legs it didn't make a lot of sense to push through the exercices. | ||
Monday Feb 5 | ||
| 100% trails and roads 50:00 [2]10 km (5:00 / km) | |
| slept:7.0 shoes: Saucony Trigon 4 Ride | ||
| Warm up, some of the rest and cool down for the intervals. | ||
| 100% trails and roads 30:00 [4]8.5 km (3:32 / km) | |
| shoes: Saucony Trigon 4 Ride | ||
| 3x10min intervals flirting with the anaerobic threshold (0-5bpm under the treshold). Rest 5 minutes jogging.
Tour: Münchenbuchsee, Kirchlindach, Grächwil and back. The first interval felt ok, the 2nd I felt really good (much better than the at the treadmill test on Friday, eventhough my heart rate was only a tiny bit lower) and the 3rd started to feel tough... and running back too because I got a side stitch | ||
| 100% trails and roads 22:00 [1]4.0 mi (5:29 / mi) | |
| shoes: New Balance 1024 | ||
| Warm up. | ||
| Running school 7:00 [2] | |
| Rope jumping... managed to break it... turned it too fast or was I too uncoordinated? | ||
| Strength workout, body we 35:00 [2] | |
| Core body strength and focuse on legs: as usual 10x10 one legged squads. | ||
Sunday Feb 4 | ||
| 50% off trails, 50% road 1:00:00 [1]10 km (6:00 / km) | |
| slept:7.5 shoes: Saucony Trigon 4 Ride | ||
| Participated over the weekend at a course to become an orienteering coach for kids. Today we had to organise a training for the kids. Set out controls and took them back. Uh, not feeling too fresh today. | ||
Saturday Feb 3 | ||
| 100% trails and roads 35:00 [1]6 km (5:50 / km) | |
| slept:7.5 shoes: Saucony Trigon 4 Ride | ||
| I planed to run a long distance O-race organised by the "Golden Club" (group of people paying a lot of money to support the national team). Unfortunately I had to resign because my ankle bothered me too much.
Jog around to see the men's and women's start. | ||
| Town orienteering 30:00 [3]6.5 km (4:37 / km) | |
| shoes: Saucony Trigon 4 Ride | ||
| Than did the town-O part of the race in Winterthur. After a good warm up my ankle starting to feel better, but the left turns (left leg is injured) still hurt. | ||
| 100% trails and roads 50:00 [3]14 km (3:34 / km) | |
| shoes: Saucony Trigon 4 Ride | ||
| ... and after a warm up, some town orienteering I prolonged my run into the map "Eschenberg" (where I ran my first WOC long distance in 2003) to run 50 minutes at a "tempo" pace (heart rate 150-155bpm, having my anaerobic threshold at 174).
... good training, eventhough my ankle didn't allow me to do the planed race. | ||
| Aquajog 10:00 [1] | |
| Went into the swimming pool after the race... besides doing the slides I also swam and jogged for 10min in the water | ||
| Strength workout, body we 10:00 [1] | |
| ... and added some core strength to the swimming. | ||
Friday Feb 2 | ||
| 100% trails and roads 30:00 [1]6 km (5:00 / km) | |
| slept:6.0 shoes: Saucony Fastwitch 2 | ||
| Warm up and cool down for the test. It was at 0800... so I got up at 0500 to eat my breakfast... | ||
| 100% trails and roads 10:00 [3]2.5 km (4:00 / km) | |
| Some of the middle tempo during the test. | ||
| 100% trails and roads 20:00 [5]6 km (3:20 / km) | |
| shoes: Saucony Fastwitch 2 | ||
| Treadmill test designed by Sandra and her team at the Sports Institute at Magglingen/Macolin.
Test procedure: 15min warm up. Give a drop of blood to find out my acid lactic. Run 2 min at 15.5kmh, 2min at 16.5kmh, 2min at 17.5 and finally 14min at 18.5kmh (without a break). Stop and give a drop of blood to find out my lactic acid. Give another drop of blood at 2min and 4min after the stop. The speed is chosen at a level I should barely be able to run now, but which I plan to run this summer on a half marathon. Unfortunately I had to take a break after 14min because I was forced to visit the bathroom. Really annoying! I was also disappointed to see that running this speed was getting very tough... 18.5kmh is not so fast! Well, I have 6 months to build up :-). Interestingly, my acid lactic didn't climb too much. It was around 3.2 mmol when I had to go to the bathroom, 4.3 when I finished the test (after the break I ran the remaining 6 minutes). It did feel harder than that! | ||
| Unspecified 50:00 [1] | |
| shoes: Saucony Fastwitch 2 | ||
| Land hockey. Unfortunately I managed to hurt my ankle enough that it swell a little and bothered me while walking/running. | ||
Thursday Feb 1 | ||
| Aquajog 50:00 [1] | |
| slept:8.0 | ||
| Aquajog.
Didn't manage to squeeze in my day my planed second training... not good! | ||