Saturday Sep 30 |
 | 100% trails and roads 29:00 [1] 5.5 km (5:16 / km) | |
| slept:8.5 shoes: New Balance 766 |
| Morning jog. |
| 100% trails and roads 50:00 [2] 9 km (5:33 / km) | |
| shoes: Saucony Fastwitch |
| Warm up and cool down for the sprint. |
| Town orienteering race 15:26 [5] 3.3 km (4:41 / km) +75m 4:12 / km | |
| shoes: Saucony Fastwitch |
| PostFinance Sprint. Had a pretty decent race. Lost 52 seconds to Daniel Hubmann, that's a lot! |
Friday Sep 29 |
| 100% trails and roads 24:00 [2] 5 km (4:48 / km) | |
| slept:7.5 shoes: Saucony Trigon 3 Guide |
| Morning jog. |
| 50% off trails, 50% road 40:00 [2] 8 km (5:00 / km) | |
| shoes: VJ Panther with dobbs |
| Warm up and cool down for the Post Finance Qualification. |
| Orienteering race 39:00 [5] 6 km (6:30 / km) +270m 5:18 / km | |
| shoes: VJ Panther with dobbs |
| PostFinance Qualification on Elisried (Schwarzenburg). As it counted also as a WRE I was motivated to do my best. I had a decent race and was able to win. Tough course and a really steep beginning. Had to think the whole course how I would get the people to sign the petition for the new WC rules... succeeded with that too, all the Swiss signed, and the Finns and GBs are willing to take a petition paper to France to get it signed by the whole team... there is hope for better WC 2007 rules!! |
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| C • Petition 7 |
Thursday Sep 28 |
| 100% trails and roads 58:00 [2] 11.5 km (5:03 / km) | |
| slept:8.0 shoes: Saucony Trigon 3 Guide |
| Jogging. Only half way estonished to notice that running on the track yesterday left some scares in my quads... I guess only a matter of getting used to it. |
| Strength workout, body we 34:00 [2] | |
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| The usual strength workout. |
Wednesday Sep 27 |
| 100% trails and roads 55:00 [2] 11 km (5:00 / km) | |
| slept:7.0 shoes: Saucony Tangent |
| Warm up and cool down for the training on the track. |
| 100% trails and roads intervals 15:00 [5] 4 km (3:45 / km) | |
| shoes: Saucony Tangent |
| First interval training since a long time. 1x400m in 1min10, 4x800m (2'21'', 2'22'', 2'23'', 2'25'') and 1x400m in 1'10''.
The training felt tough, especially to keep the pace constant. But I noticed I am much more aware of my form when running on the track compared when doing some random intervals on a random trail. |
| Bike or Hometrainer 26:00 [1] | |
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| Rode my bike home from the track in Lyss. |
Tuesday Sep 26 |
| 100% trails and roads 25:00 [2] 6 km (4:10 / km) | |
| slept:7.0 shoes: Saucony Trigon 4 Ride |
| Warm up and cool down for the "show event" |
| Town orienteering race 5:00 [5] 1.5 km (3:20 / km) | |
| shoes: Saucony Trigon 4 Ride |
| Raced the one course 150 kids are going to do. My time will be the one to beat... |
| 100% trails and roads 40:00 [2] 8 km (5:00 / km) | |
| shoes: Saucony Trigon 4 Ride |
| Jogging with Mäxu, Biit and Fäbu in the Lenk. |
Monday Sep 25 |
| 100% trails and roads 25:00 [1] 4.5 km (5:33 / km) | |
| shoes: Saucony Fastwitch 2 |
| Mega tough training with Sandra. |
Sunday Sep 24 |
| 25% off road, 75% road 38:00 [2] 8 km (4:45 / km) | |
| slept:7.0 shoes: VJ Panther with dobbs |
| Warm up and cool down for a regional race in Wynigen. |
| Orienteering race 57:10 [5] 9 km (6:21 / km) +500m 4:58 / km | |
| shoes: VJ Panther with dobbs |
| Regional race in Wynigen. I think I was able to push quite well. But this is only a subjective feeling. Too bad the elite runners I usual run against weren't there for comparison. Unfortunately I lost twice time searching for the control. At control 17 the map was wrong though... got annoyed that I searched so long so I went back after the race to check the place out... |
| Rollerskiing 50:00 [2] | |
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| Rollerski tour... slowly getting already excited about the first snow. |
| 100% trails and roads 52:00 [2] 12.5 km (4:10 / km) | |
| shoes: Saucony Tangent |
| After coming back from the rollerski tour traded in my pair of skis with running shoes... and grabbed a headlamp.
Felt a little tired the first 5 minutes, but than I was suprised how energized I still was. I expected to be much more tired... maybe I should have planed tougher trainings this week... I was supposed to be dead after today. |
| Note | |
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| My season has basically started and ended at the WOC. Now that the prospects of not being a student anymore are in sight, I wanted start my preparation for the winter training. This meant I planed more training than I usually do and will do when I want to build my fitness. With a good recovery after this week I hope it is a way to prevent injuries this winter. |
Saturday Sep 23 |
| 100% trails and roads 1:05:00 [2] 14 km (4:39 / km) | |
| slept:6.5 shoes: Asics DS Trainer |
| Morning jog to the bakery with a bigger extra loop. |
| Running school 15:00 [2] 1.5 km (10:00 / km) | |
| shoes: Asics DS Trainer |
| Did some secret russian running drills at the end of the run. |
| 100% trails and roads 1:07:00 [2] 15 km (4:28 / km) | |
| shoes: Saucony Trigon 3 Guide |
| Toured around Münchenbuchsee. Starting to feel the kms of the last days at the beggining of the training, but the more I went on, the better I felt. |
| Strength workout, body we 31:00 [2] | |
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| Same procedure as always. |
Friday Sep 22 |
| 100% trails and roads 1:03:00 [2] 14.5 km (4:21 / km) | |
| slept:8.0 shoes: Saucony Fastwitch 2 |
| Jogging in Magglingen over lunch... so beautiful... maybe Sandra and I will live up there sooner or later. But first we have to find an appartment up there. We are trying hard. |
| 100% trails and roads 1:00:00 [2] 14 km (4:17 / km) | |
| shoes: Saucony Trigon 3 Guide |
| First time since this summer that I had to use a headlamp for my evening training... fall is coming with big steps! |
Thursday Sep 21 |
| 100% trails and roads 48:00 [2] 10 km (4:48 / km) | |
| slept:8.5 shoes: Saucony Tangent |
| Ran to school before breakfast... maybe the last time in my life! |
| 100% trails and roads intervals 22:00 [5] 6 km (3:40 / km) | |
| shoes: Saucony Tangent |
| And did a few intervals while going to school. |
| Orienteering 1:30:00 [2] 12 km (7:30 / km) | |
| shoes: VJ Panther with Spikes 2 |
| Training on Oeschinen See (Swiss Alps) on an absolutely amazing fall day.
First set controls out for Sandra and than shadowed her on the course. |
| 25% off road, 75% road 43:00 [1] 7.5 km (5:44 / km) | |
| shoes: Saucony Trigon 3 Guide |
| Sightseing run with Sandra... and running down from the lake because the chairlift stopt working.
What a great day! Sunrise jog to school, orienteering on one of the prettiest maps there is and mountain running at sunset. |
Wednesday Sep 20 |
| 100% trails and roads 53:00 [2] 12 km (4:25 / km) | |
| slept:8.0 shoes: New Balance 766 |
| Warm up for the strength. |
| Strength workout, body we 34:00 [2] | |
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| The usual core body strength workout with legs too.
Before breakfast. |
| 25% off road, 75% road 1:56:00 [2] 22 km (5:16 / km) +790m 4:28 / km | |
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| Cormondrèche, Gorges de l'Areuse, sentier du Réservoir, Treymont, Champs du Moulin and back... gorgeous!
Picked up and cut up 30kg of apples... besides training the day was filled with apples... and while I write this my mum is still at it doing jam... I hope I will get a few jars... my usual xmas present worry would be solved.
It is good not to have to worry about a soon upcoming exam! |
Tuesday Sep 19 |
| 100% trails and roads 29:00 [2] 6 km (4:50 / km) | |
| slept:4.5 shoes: New Balance 766 |
| Finally... I had my last exam of my first part of exams session today... 17 exams since the world champs, without knowing how I did until today. Well, it went all pretty well... actually the one today was the worst grade I got, but still passing.
Now I get a break for three weeks until my next session... with only 4 little exams left :-)
Uh, it is good to have this behind me. |
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| C • kudos on the academics 2 |
Monday Sep 18 |
| 100% trails and roads 59:00 [2] 13 km (4:32 / km) | |
| slept:8.0 shoes: Asics DS Trainer |
| Jogging. My legs aren't feeling so fresh. |
| 100% trails and roads 1:05:00 [2] 14 km (4:39 / km) | |
| shoes: New Balance 766 |
| 02 Jog in the evening... sunset comes really early nowadays! Had to run most of the jog in the dark |
Sunday Sep 17 |
| 100% off trails 42:00 [2] 8 km (5:15 / km) | |
| slept:6.5 shoes: VJ Panther with Spikes 1 |
| Warm up, cool down and some of the rest of my intervals |
| 100% off trails intervals 28:00 [5] 7 km (4:00 / km) | |
| shoes: VJ Panther with Spikes 1 |
| Intervals on my "through the woods" loop. 8x3min with 1min30 of rest. When I warmed up I felt pretty strong, eventhough I had sore calfs from yesterdays secret russian running drills. But during the intervals I had to accept that my energy level was not the highest... I felt alright, but I wasn't able to push at the very limit. I wonder, if making intervals in this state (I have trained more than usual the last days) makes a lot of sense, because the goal of them is to push my physiological limits further. So if I train under my limit, my body is not getting the proper stimulus to adapt itself to get faster.
Such a training probably helps to stabilize a form, but I think it would be smarter to be better recovered doing them. Will have to take it in consideration when planing my training for this winter.
My times for the loop: 2min48, 2min47, 2min46, 2min45, 2min46, 2min46, 2min49 and 2min40.
What I wrote on July 23rd doing the same training:
"My times were: 2'50'', 2'44'', 2'45'', 2'46'', 2'43'', 2'47'', 2'45'', 2'35''.
My last and fastest interval was 6'' slower than my personal best time on this loop... not so dramatic, when I did the pb I had done only 4 intervals... and with 2'35'' I am still 9'' faster than my pb on the 17th of may" |
Saturday Sep 16 |
| 100% trails and roads 22:00 [2] 4.5 km (4:53 / km) | |
| slept:8.5 shoes: New Balance 766 |
| Warm up. |
| Running school 11:00 [3] 1 km (11:00 / km) | |
| shoes: New Balance 766 |
| Secret russian running drills |
| Strength workout, body we 33:00 [2] | |
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| The usual body weight strength exercices...
trunk exercices and 10x10 one legged squads. |
| 100% trails and roads 1:28:00 [2] 21 km (4:11 / km) | |
| shoes: Saucony Trigon 3 Guide |
| Run at a rolling pace.
Went to Münchbuchsee, Kirchlindach, Meikirch and back. |
Friday Sep 15 |
| 100% trails and roads 30:00 [2] 6 km (5:00 / km) | |
| slept:6.5 shoes: Asics DS Trainer |
| Birthday morning jog... |
| 100% trails and roads tempo 15:00 [5] 5 km (3:00 / km) | |
| shoes: Asics DS Trainer |
| ...with some accelerations as a gift |
| 100% trails and roads 1:22:00 [2] 12 km (6:50 / km) +830m 5:05 / km | |
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| Evening run with Sandra up to La Tourne in my homeland Neuchatel... there is no other such beautiful place :-) |
Thursday Sep 14 |
| 100% trails and roads 45:00 [2] 10.5 km (4:17 / km) | |
| slept:8.0 shoes: Saucony Trigon 3 Guide |
| Morning jog |
| 100% off trails 1:20:00 [2] 11 km (7:16 / km) +730m 5:28 / km | |
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| Japan Tour. Managed to bonk already in the first hill of the loop, after 15min... and a second time after 60min.
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Wednesday Sep 13 |
| 100% trails and roads 38:00 [2] 8 km (4:45 / km) | |
| slept:4.5 shoes: Saucony Trigon 3 Guide |
| Had a tough exam today. Felt great to have it behind me... still a little bit under the adrenaline kick... but tiredness is catching up quickly now. |
| Strength workout, body we 32:00 [2] | |
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| The usual strength exercises. |
Tuesday Sep 12 |
| Note | |
| slept:5.0 |
| Too much to learn, no time for training. |
Monday Sep 11 |
| 100% trails and roads 1:05:00 [2] 15 km (4:20 / km) | |
| slept:6.5 |
| Had to prove myself that yesterdays weak feeling was only an accident. Ran to school at 6am for my exam. |
| 100% trails and roads 1:03:00 [3] 16 km (3:56 / km) | |
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| Ran back, felt great running... when school is a frustration, running can be a good therapy. |
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| C • not tired this time... 1 |
Sunday Sep 10 |
| 100% trails and roads 25:00 [1] 4.5 km (5:33 / km) | |
| slept:7.0 shoes: New Balance 766 |
| Ohla, today is not my day. Barely made it out of the bed after fighting 45 minutes with it. Because of that I only had time for a little loop... which I barely made without having to walk... I don't know why I'm so tired. |
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| C • 5sec/km? 4 |
Saturday Sep 9 |
| 100% trails and roads 45:00 [2] 10 km (4:30 / km) | |
| slept:7.0 shoes: Nike air zoom Miler |
| Morning jog with an extra loop to the bakery... fresh bread, scrambeld eggs and fine coffee after a wake up jog& heaven! |
Friday Sep 8 |
| 100% trails and roads 27:00 [2] 6 km (4:30 / km) | |
| slept:7.5 shoes: Asics DS Trainer |
| Ohlala, had fire in my legs!
Funny feeling to run around with a cheek swollen like a balloon. |
| Strength workout, body we 32:00 [2] | |
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| The usual stuff. I am still feeling ok after the training, so I decide I will run in a night o race tonight, but I must say that my cheek feels pretty darn hot now... eventhough I'm full of anti-histamin and cortison drugs... |
| 50% off trails, 50% road 17:00 [2] 3.5 mi (4:51 / mi) | |
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| Warm up and cool down for the race. |
| Orienteering race 47:00 [4] 8 km (5:52 / km) | |
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| Night O race between Bern and Thun. Little but fine terrain. I decided spontanously to go there. I was so happy to be able to do this... I couldn't help but have a smile on my face while running... after a week of studying, exams and on top of that a fight with a bee, this felt like the best thing in the world. |
Thursday Sep 7 |
| Note | |
| slept:7.0 (rest day) |
| As people saw my bee sting, they strongly recomended I should see a doctor... so I did this after my exam... and he stuffed me with drugs and told me I should definitely not train today... how annoying! |
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| C • ugh 2 |
Wednesday Sep 6 |
| 100% trails and roads 28:00 [2] 6.5 km (4:18 / km) | |
| slept:7.3 shoes: New Balance 766 |
| 0630, I kicked myself out of the house despite my instinct which told me to stay in the warm bed. I planed to do intervals.
The atmosphere is great, morning haze, horizon is starting to glow with the sunrise, air is crisp... finally I convince myself getting up for those masochistic intervals was not such a stupid idea.
But, while I was about to start my intervals, a tiny little insect, specifically a bee, made a cross in my plans& the little thing got caught in my hair and stung me on the temple. Being allergic to bees, I decided that going home and returning to bed was after all the smartest thing to do today.
I really wonder why this bee stung me& it killed itself for what reason& just to screw up my training?
Anyway, the Anti-histamine drug works pretty well, I dont feel too awful, at least I can study now (great ;-)!), but my right side of my face is blown up like a balloon with really interesting colours.
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| C • pictures 12 |
Tuesday Sep 5 |
| 100% trails and roads 1:10:00 [2] 16 km (4:22 / km) | |
| slept:7.5 shoes: Asics DS Trainer |
| Ran back home after my exam #2 this week in orthodontics. |
Monday Sep 4 |
| 100% trails and roads 1:07:00 [2] 16 km (4:11 / km) | |
| slept:6.0 shoes: Saucony Trigon 3 Guide |
| Ran home from school after my first orthodontics exam out of three this week. |
| 100% trails and roads 17:00 [2] 4 km (4:15 / km) | |
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| Warm up jogging for the strength workout. |
| Strength workout, body we 34:00 [2] | |
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| The usual core body strength workout... 10x10 one legged squads with core body strength exercises. |
Sunday Sep 3 |
| 50% off trails, 50% road 20:00 [3] 3.5 km (5:43 / km) | |
| slept:8.0 shoes: VJ Panther with dobbs |
| Warm up for the BioFarm race. |
| Orienteering race 52:00 [5] 8 km (6:30 / km) | |
| shoes: VJ Panther with dobbs |
| BioFarm Cup on Sunnbüel. One of the biggest races in Switzerland... it is like the Swedish Elite Serien for Switzerland.
We started chasing each other in reverse order of the results from yesterday... so I had to start 1st. Because the land was so open in the beggining, Matthias Merz who started 19sec and Baptiste Rollier 49sec behind me were already with me at the 2nd control (long leg). After this we went into a really rough part of the forest... and 3 other guys, David Schneider, Daniel Hubmann and Fabian Hertner were able to catch up with us. One control the whole group searched besides David and Fabian, who managed somehow to punch the control without us noticing... than the chase for those two guys had begun. I managed to catch up Fabian, but I didn't manage to catch up David. So I finished 2nd.
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| C • cool. 6 |
| 25% off road, 75% road 55:00 [1] 11 km (5:00 / km) | |
| shoes: Saucony Trigon 3 Guide |
| After the race Baptiste, Daniel, Dominik and I ran down from the race (we had to take a gondola up) to the competition center... I believe we all badly bonked... |
Saturday Sep 2 |
| 50% off trails, 50% road 35:00 [3] 6 km (5:50 / km) | |
| slept:7.0 shoes: VJ Panther with dobbs |
| Warm up and cool down for the WRE Event on Oeschinen See. |
| Orienteering race 36:00 [5] 5.2 km (6:55 / km) +225m 5:42 / km | |
| shoes: VJ Panther with dobbs |
| WRE and selection races for the WC in France. Absolutely gorgeous terrain. Mmh, maybe I am a little bias, since I won the race. Went quite well, I managed to keep the mistakes in a small range... which was important because the terrain was very technical. |
Friday Sep 1 |
| Rollerskiing 52:00 [2] | |
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| Rollerskied to school |
| Rollerskiing 51:00 [3] | |
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| Rollerskied back |