Wednesday Nov 30 |
 | Aquajog 50:00 [1] 16 km (3:08 / km) | |
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| Aquajog with Baptiste. |
| 25% off road, 75% road 1:16:00 [2] 16 km (4:45 / km) | |
| shoes: Nike zoom marathoner |
| Running back from school. I was disappointed to leave only at 2020 from school. The icy roads and my tiredness made it difficult to do a good training. Planed to do some secret russian running drills, but instead just jogged home like a snail... |
Tuesday Nov 29 |
| 50% off trails, 50% road 1:18:00 [2] 16 km (4:52 / km) | |
| shoes: Asics Nimbus VI |
| Ran back from school with maybe 13 sprints between 8 and 20 seconds. Always full recovery in between.
Running on snowy and especially icy trails made it difficult to find places to run full speed... having no headlamp didn't make it easier. |
Monday Nov 28 |
| Note | |
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| Yuk, slept 3 hours tonight. Made it barely through the day, but there was no chance I could go training. |
Sunday Nov 27 |
| 100% trails and roads race 28:13 [5] 8.6 km (3:17 / km) vdot: 64.9 | |
| shoes: VJ Panther with Spikes 1 |
| International Bieler Cross country race. It was interesting to have a race on snow. Fortunately I had shoes with nails.
It was tough to run so long at the treshold speed. Need to practice that! I should get faster. Ended up 6th, 1min 40sec behind the russian winner. I was a couple seconds slower than last year. |
| 100% trails and roads 50:00 [3] 9 km (5:33 / km) | |
| shoes: VJ Panther with Spikes 1 |
| Warm up and cool down for the race. |
Saturday Nov 26 |
| 50% off trails, 50% road 1:06:00 [2] 13 km (5:05 / km) | |
| shoes: Nike zoom marathoner |
| Run in the snowy forest of Schüpfen. I was quite astonished about how cold it was. Winter has arrived. The atmosphere was spectacular... a clear clear crisp day, seeing the different stages of the sunset on every open hill. |
| Strength workout, body we 26:00 [1] | |
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| Core body strength. Too weak to do my 10x10 one legged squads, especially because I am running a x.c. race tomorrow.
I hope I will find some time to build up again my strength. |
| Gymnastics and stretching 10:00 [1] | |
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| mmh, a good session of stretching! It has been a while since I have taken a longer moment for that, but I enjoyed it also more :-) |
Friday Nov 25 |
| 100% trails and roads 40:00 [2] 9 km (4:27 / km) | |
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| I got home after 8pm, and after a tough day at school I was feeling really tired... and definitely not like training. But Sandra literally kicked me out of our apartment to go running, saying I havent trained for 3 days and I need to be tougher on myself. I should be really grateful about it, because after a few minutes of running, I finally made peace with myself, and was able to shake off my stress and worries& And by the time I was back, I felt totally refreshed and Sandra had cooked a wonderful romantic dinner. |
Thursday Nov 24 |
| Note | |
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| Mmh, spent all day at school working my butt off. My training is really suffering. Being sick and having too much work are not the best allies for optimal practice... |
Wednesday Nov 23 |
| Note | |
| (sick) |
| Blah, woke up with a stronger throat pain then the day before. I am feeling tired and dizzy. I won't do my planed training; running to school, aquajog with Baptiste over lunch and running back. It is noon now, and I can't see myself training at all today. But I will reevaluate tonight. Maybe a little strength workout if I feel better. |
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| C • you got me sick! 4 |
Tuesday Nov 22 |
| 100% trails and roads intervals 1:10:00 [4] 16 km (4:22 / km) | |
| shoes: Nike elite zoom air |
| Planed to run in the morning to school. But waking up my throat hurt and I felt exhausted. Decided to take the train and stay longer in bed.
By the evening I was still tired, but my throat didn't hurt anymore, so I decided to run back. Did intervals 10' fast,4' rest, 8' fast. 10x30'' full speed with 15'' rest at the end.
Felt pretty good after the training... actually much better then during all day |
Monday Nov 21 |
| Note | |
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| Wanted to run back from school, but I was already fighting all day against tiredness. By 7 o'clock when I was with school, I was unable to go for a training. Fighting tiredness is possible, but only to a certain point. I'll try to catch up on sleep tonight, so I'll be hopefully more productive during my days at school to have more time and energy for my training. |
Sunday Nov 20 |
| Note | |
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| Organizing a party is fun, but you don't sleep tons. Besides I had to prepare some important school work before the week started. |
Saturday Nov 19 |
| 100% trails and roads 2:30:00 [1] 27 km (5:33 / km) | |
| shoes: Asics Nimbus VI |
| I organized with Christian Ott a weekend with all our orienteering friends. To our big suprise, almost 50 people came. During the day we all went for a long jog, some longer and some shorter, but we all started together. A once in a lifetime experience!
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Thursday Nov 17 |
| 100% trails and roads 1:10:00 [4] 16 km (4:22 / km) | |
| shoes: Nike zoom marathoner |
| Running back from school after 8pm. Did intervals, 2x13min.
Planed to run also to school in the morning, but I had a bad night of sleep, so I set back my alarm from 0550 to 0700. Felt great to sleep this much longer, and at least I did the quality done today. |
Wednesday Nov 16 |
| Aquajog 50:00 [1] | |
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| Aquajog with Baptiste. Felt really good and relaxing. |
Tuesday Nov 15 |
| 100% trails and roads 1:14:00 [2] 16 km (4:38 / km) | |
| shoes: Asics Nimbus VI |
| Run to school in the morning before breakfast. |
| 100% trails and roads 1:16:00 [3] 18 km (4:13 / km) | |
| shoes: Nike elite zoom air |
| Run back from school in the evening. Did some running school at the end of the training. |
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| C • running school? 9 |
Monday Nov 14 |
| 100% trails and roads intervals 1:12:00 [4] 17 km (4:14 / km) | |
| shoes: Asics Nimbus VI |
| Run back from school. Did 2x10min intervals, 5min recovery, followed by 6x30 sec with only 15sec recovery. |
Saturday Nov 12 |
| 100% trails and roads 1:09:00 [4] | |
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| Intervals, 2x10min at higher speed, with total recovery inbetween. At the end of the training 10x30'' full speed with only 15'' rest. The 30'' intervals were really tough, but I have the impression it taught me to run faster and have more resistance against anaerobic speed. |
Thursday Nov 10 |
| 100% trails and roads 1:17:00 [2] | |
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| Morning run to school |
| 100% trails and roads 1:23:00 [3] | |
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| Run back from school with 2x3min full speed. |
Wednesday Nov 9 |
| Aquajog 50:00 [1] | |
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| Aquajogging with Baptiste and Sandra |
| 100% trails and roads 1:05:00 [3] | |
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| Run back from school |
Tuesday Nov 8 |
| 100% trails and roads 1:15:00 [2] | |
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| Run to school |
Sunday Nov 6 |
| Orienteering race 1:57:00 [5] | |
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| Team Swiss Champs. With Baptiste Rollier and Thomas Hodel we won! Very cool! |
Saturday Nov 5 |
| 100% trails and roads 45:00 [1] | |
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| Jog with Baptiste |
Friday Nov 4 |
| 100% trails and roads 1:12:00 [1] | |
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| Ran back from school |
Wednesday Nov 2 |
| Aquajog 50:00 [3] | |
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| Ajog with Baptiste |
Tuesday Nov 1 |
| 100% trails and roads 1:20:00 [1] | |
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| Run to school before breakfast |