Training Archive: SwisscheeseIn the 30 days ending 2006-04-30:
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| 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 | H | F | S | S | ||||||||||||||||||||||||||||||||||||||||
Sunday Apr 30 | ||
| 100% trails and roads 35:00 [3]5 km (7:00 / km) | |
| slept:4.5 shoes: VJ Panther with Spikes 2 | ||
| 05:30
Warm up and cool down for the Tiomila | ||
| Orienteering race 46:00 [5]10 km (4:36 / km) | |
| shoes: VJ Panther with Spikes 2 | ||
| Tiomila, 7th leg. Too bad I missed the one control a little more than 1 minute. Other than that I was satisfied with my race... full control. The way to improved it: full control + full speed.
But because of the circumstances 1.my exhaustion the last days 2.my lack of orienteering in the last year(s) in Scandinavia I am happy about my performance. | ||
Saturday Apr 29 | ||
| Event: 10Mila 2006 | ||
| Orienteering 32:00 [3]5 km (6:24 / km) | |
| slept:4.5 shoes: VJ Panther with Spikes 2 | ||
| 20:00
Warm up training for the tomorrows Tiomila. Didn't sleep enough last night... but actually I am not feeling too bad. The competition spirit gives me extra energy. | ||
Friday Apr 28 | ||
| Note | |
| slept:7.5 (rest day) | ||
| Well, at the end of the day there was still no energy for training. Maybe the mondays exam did drain more energy out of my system than I expected. Having to treat "exam patients" every day doesn't help either to relax. | ||
Thursday Apr 27 | ||
| 75% off trails, 25% road 40:00 [2]7 km (5:43 / km) | |
| slept:7.5 shoes: VJ Intergrator 4 | ||
| 20:00
Well, maybe I am having too intense days... because when I went off running, I was unable to push for intervals as I planed. Being able to start running at 8 o'clock pm after 11 hours of work is not optimal. And, it is also about time I get again my 8 hours of sleep. Looking forward that Sandra is coming back from Sweden to organise my life ;-). | ||
| C • kick you butt 2 | ||
Wednesday Apr 26 | ||
| Note | |
| slept:6.5 (rest day) | ||
| Uh, crashed. Went home early from school to do intervals in the forest... but to save my life I wasn't able to go training... I was exhausted to a point were I felt dizzy. Well, no big deal, I think a good night of sleep will help. | ||
Tuesday Apr 25 | ||
| 100% trails and roads 1:10:00 [2]16 km (4:22 / km) | |
| slept:7.5 | ||
| 07:30
Ran to school. | ||
| Bike or Hometrainer 40:00 [1] | |
| 19:00
Warm up on the hometrainer | ||
| Strength workout, body we 30:00 [2] | |
| The usual core body strength workout (normal exercices with 10x10 one legged squads) | ||
Monday Apr 24 | ||
| 100% trails and roads 1:08:00 [2]16 km (4:15 / km) | |
| slept:6.0 | ||
| 21:00
Ran back from school. 1st exam on my way to finish dentistry school. Today was the scaling exam... cleaning teeth might not seem difficult... but it is still an exam. Instead of making a party in the evening I had to work far too long in the lab. | ||
Sunday Apr 23 | ||
| Orienteering race 55:00 [5]15 km (3:40 / km) | |
| slept:7.5 shoes: VJ Intergrator 4 | ||
| 11:00
Bieler Orienteering race in Mallerey-Bevillard. Was suprised how pretty the terrain was. I felt quite weird, my heart rate didn't want to climb over 165 and my head was having funny thought.... but I was trying to push the hardest I could!! The best news is... my foot only slightly hurt... this was the first time I had the courage to run again off the trails. | ||
| 25% off road, 75% road 30:00 [2]6 km (5:00 / km) | |
| shoes: VJ Intergrator 4 | ||
| Warm up and cool down for the race. | ||
| Bike or Hometrainer 10:00 [1] | |
| 21:00
Warm up for the strength workout | ||
| Strength workout, body we 26:00 [2] | |
| Eventhough the late hour, I convinced myself it would be really good for me to do again some strenght... my back started hurting today... and another week of dentistry is about to start. | ||
Saturday Apr 22 | ||
| 25% off road, 75% road 1:12:00 [3]13 km (5:32 / km) +600m 4:30 / km | |
| slept:7.5 shoes: New Balance 766 | ||
| 18:00
Ran up La Tourne. Running up doesn't bother my leg... and people are nice enough to pick me up at the top. Nice! I planed to train more today... but time and energy was lacking. | ||
Friday Apr 21 | ||
| Unspecified 15:00 [1] | |
| slept:7.0 | ||
| 20:30
Uh, wanted to do ride 40min the hometrainer and than do some strength... but I think this week killed me... I wasn't able to do any constructive training... at least I tryed. | ||
Thursday Apr 20 | ||
| 100% trails and roads 1:07:00 [3]16 km (4:11 / km) | |
| slept:6.5 shoes: New Balance 766 | ||
| 06:20
Ran to school in a pretty good pace. I felt good, despite that my foot hurt quite a bit more than yesterday. | ||
| 100% trails and roads 1:09:00 [3]16 km (4:19 / km) | |
| shoes: New Balance 766 | ||
| 18:30
Ran back from school. Ohla, my legs feel somewhat sore... yesterdays intervals are showing their effects later than expected. | ||
Wednesday Apr 19 | ||
| 100% trails and roads 45:00 [2]9 km (5:00 / km) | |
| slept:7.0 shoes: Mizuno Rider | ||
| 20:00
Ran back from school doing intervals. For the first time my foot didn't hurt running... only the last 20 minutes. | ||
| 100% trails and roads hills 25:00 [5]7 km (3:34 / km) | |
| shoes: Mizuno Rider | ||
| Intervals. 10x2min, 1min rest. Actually I was suprised to feel quite well running full speed. Ohoh, after two and a half weeks after hurting my foot I might be back on track!?!
I can't wait to be able to run again without having to think about my injury... it takes too much energy to worry about it. | ||
Tuesday Apr 18 | ||
| 100% trails and roads 1:10:00 [3]16 km (4:22 / km) | |
| shoes: Mizuno Rider | ||
| Ran to school. Partly in a pretty fast tempo... but having a 6kg backpack makes one slow... | ||
Monday Apr 17 | ||
| Unspecified 1:40:00 [1] | |
| Back country skiing on the Chasseral. Partly still 2 meters of snow!!! | ||
Sunday Apr 16 | ||
| 100% trails and roads 1:00:00 [2]12 km (5:00 / km) | |
| shoes: Mizuno Rider | ||
| Warm up for the intervals in Plan du Bois. | ||
| 100% trails and roads 30:00 [5]7.5 km (4:00 / km) | |
| shoes: Mizuno Rider | ||
| Intervals with my brother. 6x5min loop with 50m of climb. We ran the downhill in the resting part. | ||
| Bike or Hometrainer 40:00 [2] | |
| Hometrainer watching High noon. Quite a fun movie.... | ||
Saturday Apr 15 | ||
| Bike or Hometrainer 1:40:00 [1] | |
| Bike tour with Valentin in the pouring rain. Got a flat tire... and didn't have stuff to repair... what a pain! ... and how stupid of me | ||
| 100% trails and roads 40:00 [1]9 km (4:27 / km) | |
| shoes: New Balance 766 | ||
| Jogging. My foot still hurts, but I can run on it. | ||
| Strength workout, body we 35:00 [1] | |
| Strength workout with body weight... including the one of my nephews. | ||
Friday Apr 14 | ||
| Orienteering 1:10:00 [1]10 km (7:00 / km) | |
| shoes: Ice Bugs | ||
| Coached the kids in their easter training camp. First time running... felt weird... my foot still hurt but it was ok. | ||
Thursday Apr 13 | ||
| Aquajog 30:00 [3] | |
| Got again kicked out of the pool... wasn't unhappy, because really tired. | ||
Wednesday Apr 12 | ||
| Note | |
| (rest day) | ||
| Helped Sandra pack... does it count as training? | ||
Tuesday Apr 11 | ||
| Bike or Hometrainer 40:00 [1] | |
| slept:7.0 (injured) | ||
| 07:00
Biked to school. My foot is still swollen, but I decided to take again Ibuprofen... so I don't feel pain anymore (but i am taking the drug because of the swelling) | ||
| Aquajog 50:00 [3] | |
| 19:00
I was really tired before the practice. Moving helped somewhat feeling a little more awake. It was a long day, and I should sleep a little more. | ||
| Bike or Hometrainer 40:00 [3] | |
| 20:00
Biked home from Bern. | ||
Monday Apr 10 | ||
| Aquajog intervals 30:00 [4] | |
| slept:7.0 (injured) | ||
| 17:15
Ouf, the root canal treatment went quite well. But on the other hand the swimming pool hours aren't made for people living in a normal society... they asked me to leave the pool already at 1745!!! Well, it is about time I am leaving the society of normal people and enter the society of do "do nothing all day but train people"... 6 month to hold on. Did intervals in the water. 2.5 min warm up, followed by 6x3min intervals full speed with 1 min break.... and 3.5 min cool down. | ||
| Bike or Hometrainer 20:00 [1] | |
| 20:00
Warm up for the strength workout | ||
| Strength workout, body we 30:00 [2] | |
| 20:20
Wow, did feel good to do my core body strength workout... actually especially the way I feel after the practice is nice... no more back problems for another 2 days! I plan to start again doing my strength exercises more regularly. | ||
Sunday Apr 9 | ||
| Bike or Hometrainer 1:00:00 [1] | |
| slept:7.0 (injured) | ||
| 1000
Blah, after 1 hour of hometrainer my brain exploded! I am a wimp, I decided outside was too disgusting to go for a ride... pouring rain at 5°C | ||
| Bike or Hometrainer 20:00 [1] | |
| 2000
Planed to warm up for a strength training, but than got quite anxious about the week which was about to start and all the school work I had to get done... so I switched the following strength training with a text book reading about root canal treatments. | ||
Saturday Apr 8 | ||
| Event: Swiss Night-O Championships | ||
| Aquajog 35:00 [1] | |
| (injured) | ||
| I went for a jogging getting the breakfast Croissants... and it was clear today I am only going to do altnernativ training. Every step still hurts, and actually every step did hurt a little more.
So for the first training of the day I went into the swimming pool. Warm up, rest between the intervals and cool down.. | ||
| Aquajog intervals 20:00 [4] | |
| 6x3min intervals. Trying to push as hard as possible. The water gives a greater resistance than when you are running with groung under your feet, this way your muscle get sooner acid eventhough your lugs are still ok.
| ||
| Bike or Hometrainer 1:05:00 [2] | |
| Mountain biked in the evening. Wow, a lot of fun. It has been many years that I haven't riden my mountain bike regularly... but maybe now is a time I will do it again... I talked with my doctor, and he told me I shouldn't run at least until wednesday.
My resting time finished yesterday, so I will have to be inventive to do quality training without running... | ||
Friday Apr 7 | ||
| Bike or Hometrainer 1:05:00 [1] | |
| slept:8.0 (injured) (rest day) | ||
| 18:30
My foot still hurts too much for running. I will probably not be able to run tomorrow at the Swiss night O champs. I will decide tomorrow in the morning after a morning jog. But there is no point in running through the pain in the race and than be injured again for a week... or more! The good thing about this benign injury is that I am recovering fully from my winter training. I know that I can train at a full load once the cog wheels are running smoothly again. Besides for the Tiomila, I only want to be again in shape in July... so I will need to do again a good training block between now and than... Maybe I will be greatful for those last days were I took it easy. | ||
Thursday Apr 6 | ||
| Bike or Hometrainer 38:00 [3] | |
| slept:8.0 (injured) (rest day) | ||
| 07:30
Biked to school. The roads had more snow and ice than I expected when I looked out the window getting up. Because of the bad conditions I had to push pretty hard on the save stretches of the road to be on time for school. I made it on time... but not enough margin before the 1st lesson to have breakfast... well, my concentration wasn't the best this hour... | ||
Wednesday Apr 5 | ||
| Bike or Hometrainer 40:00 [1] | |
| slept:7.5 (injured) (rest day) | ||
| 19:30
Oho, big training today. Hometrainer while watching the snow flakes coming down in a bunch. Because the swelling of my foot has started to decrease, I stopped taking Ibuprofen today... now that the drug is not working anymore, I am aware of how much pain it was covering the days before. Now every step on it definitely hurts, but not with the pain killer! Uh, I guess that is why we give that kind of stuff when we pull a tooth... | ||
Tuesday Apr 4 | ||
| Note | |
| slept:7.5 (injured) (rest day) | ||
| And another rest day... no time to do some alternative training. My foot definitely doesn't allow yet to go running... still pretty swollen. | ||
Monday Apr 3 | ||
| Note | |
| slept:4.0 (injured) (rest day) | ||
| In the afternoon I felt more like in coma than awake... impossible to do anything productive... not even ride my bike.
My foot has taken really pretty colors after hurting it yesterday at the race, but it doesn't hurt much. | ||
Sunday Apr 2 | ||
| Event: 3rd Swiss National race (Mémorial Claude Marina) | ||
| 100% trails and roads 25:00 [2]4 km (6:15 / km) | |
| shoes: VJ Panther with dobbs | ||
| Only warm up for the race... I injured myself enough during the race that I did the cool down at the first aid. | ||
| Orienteering race 1:20:00 [5]16 km (5:00 / km) | |
| shoes: VJ Panther with dobbs | ||
| O race in Neuchatel. Actually, a world ranking event. What an experience for me:
http://www.samaonews.blogspot.com Well, I won't be able to run for the two next days at least. That's annoying... | ||
Saturday Apr 1 | ||
| 100% trails and roads 1:00:00 [2]12 km (5:00 / km) | |
| shoes: Nike air zoom Miler | ||
| Warm up and cool down for the sprint race. | ||
| Orienteering race 15:00 [5]*** 4 km (3:45 / km) +40m 3:34 / km | |
| shoes: Nike air zoom Miler | ||
| Sprint race. Good race, but lost 10 seconds once. It was a close race, every second counted!
Fabian Hertner won, I lost 30" on him and ended up 10th. | ||