Friday Sep 30 |
 | Note | |
| (rest day) |
| Too much stress. Spent all day preparing a power point presentation for the club and the authorities of the town and canton. It was actually a lot of fun, especially to see that the audience appreciated it. |
Thursday Sep 29 |
| 100% trails and roads 40:00 [1]9 km (4:27 / km) | |
| shoes: Asics Nimbus VI |
| Jog in Plan du Bois. My butt feels again worse after the travelling. |
Wednesday Sep 28 |
| Orienteering 1:05:00 [2]12 km (5:25 / km) | |
| shoes: VJ Intergrator 3 |
| Orienteering practice in Ost Skoven close to Silkeborg. Really cool terrain, the difference between the sea shore type terrain and the typical danish terrain is appealing. |
| 100% trails and roads 35:00 [1]7 km (5:00 / km) | |
| shoes: Asics Nimbus VI |
| Morning jog |
Tuesday Sep 27 |
| 100% trails and roads 35:00 [1]7 km (5:00 / km) | |
| shoes: Asics Nimbus VI |
| Morning jog with some gymnastic. |
| Orienteering race 1:32:00 [5]16.0 mi (5:44 / mi) | |
| shoes: VJ Intergrator 3 |
| Middle distance training race with MICR-O!! I was really keen in being able to do it for the first time. It was actually quite fun, and I tought the way it was set up made the competition quite fair. I did a really good race, but finished 2nd, 2 seconds behind (over 35min)... Fabian Hertner, our junior!!! There will be some tough competition in the next years in our team! Cool! |
Monday Sep 26 |
| Orienteering 1:20:00 [3]13 km (6:09 / km) | |
| shoes: VJ Intergrator 3 |
| Partner training with Baptiste. We did a form of training were we had to learn the orienteering by heart, while running. It tought me well what tools I need to orienteer and to nail the control. A good practice to make someone more aware about how to navigate. |
Sunday Sep 25 |
| Orienteering race 1:38:00 [5]16 km (6:08 / km) | |
| shoes: VJ Intergrator 3 |
| Local danish competition. I lost 4 minutes on Benno Schuler. I didn't believe I lost so much time during my race. Tough to see other people so much faster when you first don't know where you lost your time. But, good news, for the first time since Japan my butt wasn't hurting!!! |
Saturday Sep 24 |
| Orienteering 57:00 [2]9 km (6:20 / km) | |
| shoes: Adidas O-shoes |
| Orienteering in Ost Skoven, on the edge of Silkeborg. |
| Orienteering 1:11:00 [3]13 km (5:28 / km) | |
| shoes: VJ Intergrator 3 |
| Orienteering in Vesterskov, on a reduced map. |
Friday Sep 23 |
| Orienteering 57:00 [1]9 km (6:20 / km) | |
| shoes: Adidas O-shoes |
| Beginning of the training camp for the WOC .06 in Silkeborg. Easy training in Osterskov |
Thursday Sep 22 |
| Aquajog 40:00 [1] | |
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| My butt hurts. Easy X training in the swimming pool. Had a lot of fun to go there with both my parents. |
| 100% trails and roads 20:00 [1]4 km (5:00 / km) | |
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| Rehabilitation jog |
Wednesday Sep 21 |
| Bike or Hometrainer 49:00 [1] | |
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| Road biking up to Meikirch |
| Strength workout, body we 25:00 [1] | |
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| Especially specific exercice for my injury. |
Tuesday Sep 20 |
| 75% off trails, 25% road 1:05:00 [3]13 km (5:00 / km) | |
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| Running through the woods of Frienisberg, trying to find the most possible climb. |
| Strength workout, body we 25:00 [1] | |
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| Specific strength for my butt...
injury |
Monday Sep 19 |
| 100% trails and roads 25:00 [1]4 km (6:15 / km) | |
| shoes: Asics Nimbus VI |
| Really slow recovery jog. My right leg/butt are quite sore. |
| Gymnastics and stretching 10:00 [1] | |
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| Working on my right leg/butt pain. The doctor thinks that the reason of my problem is 1)A shortened quadriceps, so I need to stretch this one 2)A too weak hamstring, so I need to strength that one 3)Too weak stomach muscles, so I also need to strength those.
1)+2)+3) tilt my hip forward, which is really not so great in biomechanics... |
Sunday Sep 18 |
| Orienteering race 1:45:00 [5]16 km (6:34 / km) | |
| shoes: VJ Intergrator 3 |
| Nat. A in Plasselb. Was quite tired, and didn't read carefully enough my map. My butt did hurt even sleeping. Warming up it was painfull, but during the race I could almost not feel it. |
| Bike or Hometrainer 15:00 [1] | |
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| Warm up. |
| Gymnastics and stretching 15:00 [1] | |
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| Doing gymnastic and stretching seems to be the toughest training to do... according to the statistics. But with my hamstring problems and back pain maybe the most imporant... |
Saturday Sep 17 |
| 100% trails and roads 25:00 [1]5 km (5:00 / km) | |
| shoes: Asics Nimbus VI |
| Easy morning jog. |
| Orienteering race 1:58:00 [5]23 km (5:08 / km) | |
| shoes: VJ Intergrator 3 |
| Swiss night champs. Very enjoyable race on the map named Schwyberg. Same map as the "one man relay" in the WC in 2002. Because the terrain was so rough (vegetation and ground), it made it difficult to orienteer just with the headlamp light. I raced ok. I didn't do big mistakes, but I missed some punch physically and mentally. |
Friday Sep 16 |
| Bike or Hometrainer 10:00 [1] | |
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| Even 10mins on the hometrainer are hell! |
| Strength workout, body we 37:00 [2] | |
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| Core body strength, but especially 10x10 one legged squads. My 1year old nephew had a cow looking at me doing the exercises, very motivating for me |
| 100% trails and roads 1:22:00 [3]20 km (4:06 / km) | |
| shoes: Nike elite zoom air |
| On the track I have seen that I am rather slow. Probably I didn't run enough on flat trails and roads this season. So today I did the contrary of usually, I stayed on the big flat trails, trying to have a good rolling pace. |
Thursday Sep 15 |
| 100% trails and roads 47:00 [2]9 km (5:13 / km) | |
| shoes: Asics Nimbus VI |
| Morning jog in Cormondrèche before breakfast. |
| 100% trails and roads 1:17:00 [3]15 km (5:08 / km) | |
| shoes: Asics Nimbus VI |
| Climbed up La Tourne from Cormondrèche. About 750m climb. Went quite fast for about 12 minutes. |
Wednesday Sep 14 |
| 100% trails and roads intervals 1:10:00 [4]14 km (5:00 / km) | |
| shoes: Nike elite zoom air |
| 3x2000m on the track. 6'15'', 6'20'' and 6'19''. Rest 400m slow jogging. Didn't get faster over the weekend... |
| Orienteering 45:00 [2]9 km (5:00 / km) | |
| shoes: VJ Intergrator 3 |
| Helping at the youth training of our club and picking up controls. |
Tuesday Sep 13 |
| Bike or Hometrainer 40:00 [1] | |
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| Still quite out of it. Felt dead after the 40mins!!! |
Monday Sep 12 |
| Bike or Hometrainer 15:00 [1] | |
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| Tough training, 10 min on the hometrainer... the long distance did leave some wounds. Just enough biking to keep the engine going. Did some stretching afterwards... the first time since a month, I guess... opsla |
Sunday Sep 11 |
| Orienteering race 2:07:00 [5]26 km (4:53 / km) | |
| shoes: VJ Panther with dobbs |
| Swiss long distance champs. Well, I am disappointent with my 6th place, with the 3'40'' loosing on David, with my load of small mistakes in the middle of the race and doing twice almost 1 minute mistake. But, I am still alive, so this is a really good thing, after having been sick since wednesday evening. Will need two days to recover from this race, and start training well again to be in top shape for the WC final. |
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| C • 1 |
Saturday Sep 10 |
| 100% trails and roads 35:00 [3]7 km (5:00 / km) | |
| shoes: Asics Nimbus V |
| Test if I can run. Seems alright running. I felt weird after the run, though. Quite cold and more tired than usually. |
Friday Sep 9 |
| Note | |
| (sick) |
| No miracle in my health. My throat still hurts, but it is already getting better. Hopefully I will be again 100% on Sunday, because I really want to run the long distance Swiss champs. |
Thursday Sep 8 |
| Note | |
| (sick) |
| Yesterday after the aquajogging my throat started to feel weird. This morning I wake up with a pretty sour throat. I just hope I won't get really sick. |
Wednesday Sep 7 |
| 100% trails and roads intervals 1:22:00 [4]13 km (6:18 / km) | |
| shoes: Nike zoom marathoner |
| On the track. 2x200m, 8x800m, rest 100sec. Pathetic how slow I am! 2x32sec for 200m; 2'24'', 2'25'', 2'25'', 2'26'', 2'26'',2'27'', 2'31'', 2'23'' for my 800m. At least I could improve my time on the last interval. Seing my slow times, I should move my focus on flat, rolling terrain. For my preparation for the WOC I did most of my quality trainings through the woods with up hills and down hills... I guess it negatively affected my capabilities on the track. |
| Aquajog 50:00 [1] | |
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| Aquajogging in the sun, listening to U2... not so bad |
Tuesday Sep 6 |
| Note | |
| (rest day) |
| I planed to go for a 80min jog with 2x10min middle tempo. But by the end of the afternoon, I felt so out of it, that I decided to join Sandra on her walk. Mmh, I planed to do an easy day, but not to take it off. But rest days are there to get an optimal recovery, and training days are there to put a well defined stress. So I believe today was a good idea not to force myself practicing if I didn't feel like it. |
Monday Sep 5 |
| 100% trails and roads 24:00 [1]5 km (4:48 / km) | |
| shoes: Asics Nimbus V |
| Easy recovery morning jog. |
| 100% trails and roads 22:00 [1]6 km (3:40 / km) | |
| shoes: Asics Nimbus V |
| Warm up jog. |
| Strength workout, body we 36:00 [1] | |
| |
| Core body strength. Especially 10x10 one leged quads. |
Sunday Sep 4 |
| Orienteering 1:00:00 [2]8 km (7:30 / km) | |
| shoes: VJ Panther with dobbs |
| Picking up controls from the race. Going slowly, I am not more tired than usually after a race. |
| Orienteering 1:24:00 [4]16 km (5:15 / km) | |
| shoes: VJ Panther with dobbs |
| Orienteering race in Les Fontenettes. Technical jurassic terrain. I did a 4 min mistake (!!!) on one control. The map was definitely not right in this area :-). But what worries me most, is that I felt physically and technically numb, especially at the end of the course. It feels like overtraining symptoms, but I took yesterday easy! Maybe my body is also fighting the flue Sandra has got.... or maybe it is just a matter of strange masculin hormon cycles. Anyway, I hope better times will come soon. I will have to be attentive to my body the next few days, though. |
Saturday Sep 3 |
| Orienteering 46:00 [1]8 km (5:45 / km) | |
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| Setting out controls for the race in Le Communal de la Sagne. |
Friday Sep 2 |
| 100% trails and roads intervals 1:13:00 [4]12 km (6:05 / km) | |
| shoes: Saucony Fastwitch |
| intervals on the track. 2x200m, 2x400m, 2x800m; Rest 1min. Did it 2 times, but I couldn't do the last 800m, somehow I was exhausted... mmh, not good. In general my times where really slow, disappointing! |
Thursday Sep 1 |
| Orienteering 1:38:00 [3]15 km (6:32 / km) | |
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| Orienteering in Le Mont Tendre. Fantastic!! Was quite tired, though. |
| Orienteering 45:00 [3]8.0 mi (5:37 / mi) | |
| shoes: VJ Panther with dobbs |
| Partner orienteering with Baptiste in le Marchairuz. A big dark cloud predicted rain... fortunately we put on only underwear for this training... this way we didn't get too wet. |
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| C • Mmmm... 2 |