Monday Apr 30 |
 | 50% off trails, 50% road 50:00 [1]8.5 km (5:53 / km) +150m 5:24 / km | |
| slept:8.0 shoes: Saucony Tangent |
| Travelled over night from Stockholm to Helsinki on the famous "Tiomila boat", than drove to Jyväskylä to Sanna and Jannes place. Went on a jog on the "polku" trail in Jyväskylä. I will spend a week in Finland training in the Jukola terrain (Lapua) and in Turku. |
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| C • "polku" trail ? 8 |
Sunday Apr 29 |
| 100% trails and roads 30:00 [1]5 km (6:00 / km) | |
| slept:3.0 shoes: VJ Intergrator 5 |
| Warm up for the Tiomila. Didn´t manage to really sleep, eventhough I only had to get up at 0500, I wasn´t able to find peace knowing that my team mates are running during this time. |
| Orienteering race 1:28:00 [5]17 km (5:11 / km) | |
| shoes: VJ Intergrator 5 |
| Tiomila. Ran the last leg. Quite tactical race, as we were up to 9 runners together. I finished 3 from the 9...
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| C • details 2 |
Saturday Apr 28 |
| Orienteering 40:00 [1]6.3 km (6:21 / km) +50m 6:06 / km | |
| slept:8.0 shoes: VJ Lop |
| Warm up training for the Tiomila. |
Friday Apr 27 |
| Orienteering 43:00 [2]6.5 km (6:37 / km) +100m 6:09 / km | |
| slept:8.0 shoes: VJ Intergrator 5 |
| 2nd orienteering training in Eskilstuna. Feeling better today after a real night of sleep. |
| 100% trails and roads 35:00 [1]5 km (7:00 / km) | |
| shoes: Saucony Tangent |
| Warm up and cool down for the Elite serien Sprint in the zoo of Eskilstuna. |
| Town orienteering race 14:00 [5]3 km (4:40 / km) | |
| shoes: Saucony Tangent |
| Sprint Elite serien in Eskilstuna. Lost over a minute on Andrey Khramov... not good. Too slow at running and a few hesitations. |
Thursday Apr 26 |
| Orienteering 42:00 [1]6 km (7:00 / km) +100m 6:28 / km | |
| slept:5.2 shoes: VJ Lop |
| Travelled to Eskilstuna where the Tiomila will be held. Tough day because I haven't been sleeping enough lately... orienteered a little bit when we arrived. Swedish woods are even gorgeous when you are tired. |
Wednesday Apr 25 |
| 100% trails and roads 40:00 [2]5.5 km (7:16 / km) +140m 6:27 / km | |
| slept:6.0 shoes: Saucony Tangent |
| Warm up, rest and cool down for the intervals. |
| 100% trails and roads intervals 25:00 [5]7.5 km (3:20 / km) | |
| ahr:170 shoes: Saucony Tangent |
| 5x(10x(15sec full speed/15rest)). Between the 5 series 2.5 min rest. |
| 100% trails and roads 43:00 [2]9 km (4:47 / km) +220m 4:15 / km | |
| shoes: Saucony Hurricane |
| Jog before and after the secret drills. |
| Running school 21:00 [1]1 km (21:00 / km) | |
| shoes: Saucony Hurricane |
| Secret russian running drills. |
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| C • 10Mila 7 |
Tuesday Apr 24 |
| 100% trails and roads 1:11:00 [2]14.5 km (4:54 / km) +350m 4:22 / km | |
| ahr:131 slept:7.5 shoes: Asics DS Trainer |
| Evening jog after a long day of work... |
| Strength workout, body we 35:00 [1] | |
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| ... followed by some core+leg strength.
Finished training by 22:45! |
Monday Apr 23 |
| Note | |
| slept:7.5 (rest day) |
| Rest day. So I packed my day with work instead. |
Sunday Apr 22 |
| 50% off trails, 50% road 30:00 [1]4 km (7:30 / km) | |
| slept:7.5 shoes: VJ Intergrator 5 |
| Warm up for the regional race in Kerns. |
| Orienteering 37:00 [5]5 km (7:24 / km) +280m 5:47 / km | |
| shoes: VJ Intergrator 5 |
| Orienteering race in one of the most technical terrains in Switzerland: Kernwald.
Most of the Swiss team took part. Finished 3rd, but 4min20sec behind Matthias Merz! Uh, that's a lot.
Had an ok race, several smaller mistakes.
This is the end of a 4 day training camp I spent with the youth of our club. It was really neat to train with them and coach them. |
| Bike or Hometrainer 1:40:00 [1] | |
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| Bike ride with Sandra around the Bieler lake on this beautiful spring afternoonon. |
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| C • That's a lot of training in fo... 2 |
Saturday Apr 21 |
| 100% trails and roads 25:00 [1]4 km (6:15 / km) | |
| slept:7.0 shoes: Saucony Trigon 4.2 Ride |
| Morning jog in Kernwald... |
| Strength workout, body we 26:00 [1] | |
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| ... followed by some core strength. |
| 100% trails and roads 35:00 [1]6 km (5:50 / km) +100m 5:23 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Warm up and cool down for the sprint training in the city of Luzern. |
| Town orienteering 20:00 [4]4.4 km (4:33 / km) +100m 4:05 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Sprint training in the Luzern. Only after 15 minutes my legs started moving quickly. |
| 25% off road, 75% road 1:09:00 [2]10.7 km (6:27 / km) +780m 4:44 / km | |
| shoes: Saucony Hurricane |
| Mountain run with Thömu Hodel and Baptiste. Starting from Stans, climbing the Semligrad and than the Burgerstock. |
Friday Apr 20 |
| Orienteering 1:10:00 [3]7 km (10:00 / km) +400m 7:47 / km | |
| slept:8.0 shoes: VJ Intergrator 5 |
| Orienteering training in Seelisberg. Set out controls on the way up and ran others full speed on the downhill. Had troubles finding the flow. |
| Running school 12:00 [1]1 km (12:00 / km) | |
| shoes: VJ Intergrator 5 |
| Secret russian running drills after the training. |
| Orienteering 27:00 [3]4 km (6:45 / km) +50m 6:21 / km | |
| shoes: VJ Intergrator 5 |
| Warm up for the sprints and picking up controls. |
| Orienteering 34:00 [5]6.7 km (5:04 / km) +150m 4:34 / km | |
| shoes: VJ Intergrator 5 |
| 2x12min sprints and 1x10min sprint in Tannwald. Raced against Thomas Hodel, Baptiste and all the youth from our club. It was a lot of fun. |
| 100% trails and roads 36:00 [1]7.6 km (4:44 / km) +100m 4:27 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Evening jog with Baptiste and Thomas Hodel. |
Thursday Apr 19 |
| Orienteering 40:00 [1]5.8 km (6:54 / km) +100m 6:21 / km | |
| slept:7.0 shoes: VJ Lop |
| First training at the training club with the youth of our club in Kerns. I am here to coach, set controls... and enjoy the training. |
| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
| shoes: Saucony Trigon 4.2 Ride |
| Warm up for some core strength. |
| Strength workout, body we 25:00 [1] | |
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| core strength while most of us are playing soccer. Fortunately Thömu and Baptiste joined me in this game. |
| Orienteering 1:20:00 [1]9 km (8:53 / km) +130m 8:17 / km | |
| shoes: VJ Intergrator 5 |
| Night O in Kernwald. The forest is really thick and technical. Lots of boulders, intricate landforms and bushes... and my headlamp went out for the 5 last controls. Fortunately I had a tikka so I could find all the controls, but it was more a treasure hunt than orienteering. |
Wednesday Apr 18 |
| 100% trails and roads 30:00 [1]6 km (5:00 / km) | |
| slept:8.0 shoes: Saucony Fastwitch 2 |
| Warm up and cool down for the test. |
| 100% trails and roads 20:00 [5]6 km (3:20 / km) | |
| shoes: Saucony Fastwitch 2 |
| Standardized treadmill test I am doing ca. every 6 weeks at the Sports institute with Sandra testing me. I run a 6 minute ramp up (2 minutes at 15.5kmh, 2min at 16.5kmh, 2min at 17.5) and finally 14 minutes at 18.5kmh... which is my goal pace on a 70 minute race (1/2 marathon). My heart rate is registered and my lactate is taken at the end.
6 weeks ago I wasn't able to finish the 14 minutes at 18.5kmh, so I can see some progress. But it felt really tough, physically and mentally (running a 20 minute fast test on a treadmill is killing) and my lactate rised considerably (about 6mmol at the end). So there is still some margin for progress :-)
Thanks to Sandra and her team who allow me to do the test! |
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| C • A croissant glutton for punish... 1 |
Tuesday Apr 17 |
| Aquajog 45:00 [1] | |
| slept:5.5 |
| 6am aquajog. |
| Strength workout, body we 5:00 [1] | |
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| ... followed by some core strength. |
| 100% trails and roads 59:00 [2]12.9 km (4:34 / km) +270m 4:08 / km | |
| ahr:131 shoes: Saucony Fastwitch |
| Evening jog around the Mont-Macolin |
Monday Apr 16 |
| 100% trails and roads 28:00 [2]5.5 km (5:05 / km) +100m 4:40 / km | |
| slept:7.0 shoes: Saucony Trigon 4.2 Ride |
| Lunch break jog. |
| Running school 10:00 [2]1 km (10:00 / km) | |
| shoes: Saucony Trigon 4.2 Ride |
| Secret russian running drills in the "lunch-break-run". |
| 100% trails and roads 50:00 [1]8.5 km (5:53 / km) +220m 5:12 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Warm up and cool down for the 15/15sec intervals |
| 100% trails and roads 25:00 [5]7 km (3:34 / km) | |
| ahr:170 shoes: Saucony Trigon 4.2 Ride |
| Polarized intervals 10x(15sec full speed/15sec jogging). 5 series with 2.5 minutes break inbetween. |
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| C • How do you like these interval... 2 |
Sunday Apr 15 |
| Bike or Hometrainer 2:00:00 [1] | |
| slept:6.0 |
| Recovery MTB bike ride with Jan (neighbour from downstairs) over the Mont-Sujet and Pré d'Orvin. Gorgeous tour: gorgeous scenery, dowhnhills and weather... |
Saturday Apr 14 |
| 100% trails and roads 51:00 [1]9.8 km (5:12 / km) +230m 4:39 / km | |
| slept:6.7 shoes: New Balance 1024 |
| Morning jog to get some croissants for breakfast. |
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| C • Sandra? 7 |
| 100% trails and roads 35:00 [2]5 km (7:00 / km) | |
| shoes: VJ Intergrator 5 |
| Warm up/cool down for the night swiss champs. |
| Orienteering race 1:14:00 [5]10.8 km (6:51 / km) +550m 5:28 / km | |
| shoes: VJ Intergrator 5 |
| Night O-Swiss Champs.
My goal was to start the race not in my usual slow speed. I was happy, as i didn't loose my usual 20 sec to the first control.... and I won the race, so that's really nice. |
Friday Apr 13 |
| 100% trails and roads 44:00 [1]7 km (6:17 / km) +150m 5:41 / km | |
| slept:7.0 shoes: Saucony Trigon 4.2 Ride |
| Warm up, rest and cool down for the intervals. |
| 100% trails and roads intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: Saucony Trigon 4.2 Ride |
| 7am intervals on the track before going to work. 6x1km with 200m rest (about 1min30sec).
Times:
3:02 Heart Avg: 162
3:06 Avg: 170
3:15 Avg: 161
3:09 Avg: 170
3:13 Avg: 171
3:06 Avg: 172
Felt pretty tough. I don't know if it was because I haven't been on the track for a while or because of the early time of the workout. |
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| C • some.. 2 |
| Rollerskiing 53:00 [1] | |
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| Evening rollerski... haven't done this sport for a while... about time I start to train for next years season... |
Thursday Apr 12 |
| 100% trails and roads 52:00 [1]9.9 km (5:15 / km) +250m 4:40 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Jog. |
| Strength workout, body we 36:00 [1] | |
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| ... followed by strength exercises on the balcony in the sun. |
| Bike or Hometrainer 10:00 [1] | |
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| Attempt to train on the hometrainer while babysitting my nephews... tried in vain. |
Wednesday Apr 11 |
| 100% trails and roads 14:00 [1]2 km (7:00 / km) +50m 6:13 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Little evening jog after work... too late and too tired to train for real... enjoyed it to take it easy. |
Tuesday Apr 10 |
| Orienteering 58:00 [1]6.5 km (8:55 / km) | |
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| 7am orienteering training on "La Libertade" before leaving for home. Felt not so productive searching for the rubbons... |
Monday Apr 9 |
| 50% off trails, 50% road 54:00 [1]5.5 km (9:49 / km) +700m 6:00 / km | |
| ahr:127 |
| Down hill orienteering on the map "Saint Eulalie de Cernon".
Up hill running part. |
| Orienteering 48:00 [2]8.6 km (5:35 / km) +80m 5:20 / km | |
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| Down hill orienteering. |
| 75% off trails, 25% road 30:00 [1]4 km (7:30 / km) | |
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| Warm up and cool down for the middle distance training. |
| Orienteering 41:00 [5]9.2 km (4:27 / km) +195m 4:02 / km | |
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| Middle distance with the frenchmen. Missed too much... physically really good shape... estonishing! I started the training camp unsecure physically, now I feel subjectively quite strong. |
Sunday Apr 8 |
| 50% off trails, 50% road 40:00 [3]6 km (6:40 / km) | |
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| Warm up and cool down for the relay. |
| Orienteering 49:00 [5]9 km (5:27 / km) +360m 4:32 / km | |
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| Relay with the Frenchmen on the map "La Libertade". Missed several times, but my shape is starting to get better. |
| Orienteering 1:10:00 [1]7 km (10:00 / km) +450m 7:34 / km | |
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| Night training on the map "Saint Eulalie de Cernon". Uh, had some problems tonight. |
Saturday Apr 7 |
| Strength workout, body we 20:00 [1] | |
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| Core strength. |
| Running school 20:00 [1] | |
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| Running school |
| Orienteering 1:25:00 [1]11.6 km (7:20 / km) +350m 6:22 / km | |
| ahr:123 |
| Travelled to south of France to the Plateau du Larzac (Le Caylar)
Long training on the "Mont Merdoux". |
Friday Apr 6 |
| Orienteering 1:50:00 [3]17.5 km (6:17 / km) +270m 5:50 / km | |
| ahr:146 |
| Long distance training in Volcania. |
| Orienteering 56:00 [3]7.1 km (7:53 / km) | |
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| Night O in Mazaye. |
Thursday Apr 5 |
| 100% trails and roads 33:00 [1]5 km (6:36 / km) | |
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| Warm up and cool down for the sprints. (2 sprints in the morning) |
| Orienteering 28:00 [5]6.5 km (4:18 / km) +130m 3:55 / km | |
| ahr:167 |
| 2 sprints. 1st in Chateau de Theix, 2nd in Gergovie. |
| 25% off road, 75% road 1:17:00 [2]12.2 km (6:19 / km) +710m 4:53 / km | |
| ahr:136 shoes: Saucony Trigon 4.2 Ride |
| Running up the Puis du Dôme. |
Wednesday Apr 4 |
| Running school 25:00 [1]2.5 km (10:00 / km) | |
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| Warm up led by Tom. Running school, strength. |
| Orienteering 1:22:00 [2]7 km (11:43 / km) +225m 10:06 / km | |
| ahr:130 |
| Partner training with Mündi in Chateau de Montlosier. |
| Orienteering 1:27:00 [1]8.2 km (10:37 / km) +200m 9:27 / km | |
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| Super technical orienteering training in the map "Vulcania". |
Tuesday Apr 3 |
| Orienteering 1:30:00 [1]9 km (10:00 / km) +225m 8:53 / km | |
| ahr:116 |
| Travelled to the training camp in Clairemont-Ferrand.
Line-O and many controls training as a warm up for the TC on the map "Moulet-Marcenat". |
Monday Apr 2 |
| Aquajog 50:00 [1] | |
| slept:6.5 |
| 6am aquajog session. It is starting to get easier to get up. |
| 100% trails and roads 27:00 [1]5 km (5:24 / km) +150m 4:42 / km | |
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| Evening jog. Warm up for the strength exercises. |
| Strength workout, body we 40:00 [1] | |
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| Core strength with emphasizes on the legs. Also some rope jumping and feet gymnastic. |
Sunday Apr 1 |
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| Event: 2. National Race / Schaffhauser OL
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| 100% trails and roads 25:00 [1]4 km (6:15 / km) | |
| slept:7.5 shoes: VJ Panther with dobbs |
| Warm up and cool down for the race. |
| Orienteering race 1:06:00 [5]13.5 km (4:53 / km) +360m 4:19 / km | |
| shoes: VJ Panther with dobbs |
| WRE race in Schaffhausen.
Finished 6th, over 6minutes behind Matthias Merz!!!
Quite an easy terrain, but still managed to search # 3 almost 3 minutes and #11 1minute. Certainly far too much technical time loss.
At 2/3 of the race Matthias Merz caught me up, and I realized I am not only doing too much mistakes but that I am not running fast enough... tough to accept that my overall pace is too slow.
This was not a goal competition for me, as I am still in my winter training, but it was a test race to measure where I stand... well, it is quite disappointing to see where I am at... this shall be a motivation to get better! |