Saturday Jun 30 |
 | Orienteering 1:01:00 [3]10 km (6:06 / km) +360m 5:10 / km | |
| slept:7.0 shoes: VJ Panther dobbs 2007 |
| Regional O race in Ftan. We got transported to the start with a gondola... 400m above the finish. Quite a dynamic race... but I should have tighten my shoes better. I got quite a few blisters.
Raced only in middle tempo. |
| 100% off trails 35:00 [1]5 km (7:00 / km) +40m 6:44 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Went on the shortest course with a friend which I introduced to orienteering. |
Friday Jun 29 |
| Orienteering 58:00 [1]9 km (6:27 / km) +150m 5:57 / km | |
| slept:7.0 shoes: VJ Panther dobbs 2007 |
| Orienteering in Thun. Partner training with Baptiste. |
| Rollerskiing 1:16:00  | |
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| Rollerskiing from Nidau to Alfermée, Gaicht, Twannberg and to Macolin.
It's nice to go rollerskiing again. I have been missing it. |
Thursday Jun 28 |
| 100% trails and roads 25:00 [1]4.8 km (5:12 / km) +100m 4:43 / km | |
| slept:6.0 shoes: New Balance 1024 |
| Early morning jog... |
| Strength workout, body we 35:00 [1] | |
| |
| ...followed by the usual core+leg strength exercices. Bad time management, had to eat my breakfast in the car while driving to work. |
| 100% trails and roads intervals 1:13:00  17.7 km (4:07 / km) +115m 4:00 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Interval training on my way back from work on the Plateau de Diesse.
3x2min,2x8min,3xmin intervals. Rest:1/2 the interval.
Breathtaking exercices... amazing sunset. Patches of dark clouds hanging over the Jura with a sky showing all different red/purple variations. |
Wednesday Jun 27 |
| 100% trails and roads 1:11:00 [2]14.8 km (4:48 / km) +395m 4:14 / km | |
| slept:6.5 shoes: Saucony Trigon 4.2 Ride |
| 0615 morning jog before going to work. |
Tuesday Jun 26 |
| 100% trails and roads 22:00 [1]4.4 km (5:00 / km) +135m 4:20 / km | |
| slept:8.0 shoes: New Balance 1024 |
| Morning jog. |
| Strength workout, body we 35:00 [1] | |
| |
| ... followed by the usual core strength exercices. |
| 100% trails and roads intervals 1:00:00  15.5 km (3:52 / km) +130m 3:43 / km | |
| shoes: Asics DS Trainer |
| Intervals on the track under heavy rain. I hope the wet and slippery track is the reason for my slow times...
3x1000m, 1:30 rest: 2:55, 3:04, 3:08
5min rest
3x800m, 1:15 rest: 2:25, 2:36, 2:35
5min rest
3x400m, 40 sec rest: 1:12, 1:12, 1:12
In the breaks I solved some route choice problems that Sandra draw me on the ukraine WOC maps. I did actually feel better than my times look, so maybe the track was really pretty slow... it was certainly quite slippery. |
Monday Jun 25 |
| Note | |
| slept:7.0 (rest day) |
| After 10 days of pure orienteering going to work felt really special. |
Sunday Jun 24 |
| 50% off trails, 50% road 1:00:00  8 km (7:30 / km) +440m 5:53 / km | |
| slept:4.0 shoes: Saucony Trigon 4.2 Ride |
| Before travelling back to Switzerland: good bye early morning jog with Sandra, Simone and Matthias up the closest Fjell to Hovden.
|
Saturday Jun 23 |
| 100% trails and roads 20:00 [1]3.5 km (5:43 / km) | |
| shoes: VJ Intergrator 6 |
| Warm up and cool down for the race. |
| Orienteering race 1:20:00  16 km (5:00 / km) +600m 4:13 / km | |
| slept:5.0 shoes: VJ Intergrator 6 |
| Classic distance race of the O Festivalen in Hovden, Norway. Managed to take the wrong control... what a shame! I still would have lost almost 7 minutes to Thierry... |
Friday Jun 22 |
| 100% trails and roads 20:00 [1]4 km (5:00 / km) | |
| slept:8.0 shoes: Saucony Trigon 4.2 Ride |
| Morning jog with the men's team. |
| 50% off trails, 50% road 40:00  6 km (6:40 / km) | |
| shoes: VJ Panther with Spikes 1 |
| Warm up and cool down for the race. |
| Orienteering race 39:00 [5]7 km (5:34 / km) +400m 4:20 / km | |
| shoes: VJ Panther with Spikes 1 |
| WC in Hovden. Technical controlled race... and physically not too bad, as I finished 3rd ;-)... what a surprise! After a month of a seriously troubled shape, this race feels like my biggest success ever. |
Thursday Jun 21 |
| Orienteering 50:00 [2]5.5 km (9:05 / km) +200m 7:42 / km | |
| shoes: VJ Intergrator 6 |
| O training in Hovden. Nice terrain, but partly miserable map. Last 8 minutes full speed. |
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| C • Good job, Cheese! 10 |
| Orienteering 37:00 [2]4.8 km (7:42 / km) +170m 6:33 / km | |
| shoes: VJ Panther with Spikes 1 |
| Model event for the WC on Jarekollen. Lots of swamps, nice relief, good runnability... looking a little similar to Swiss alpine plateau... very nice! |
Wednesday Jun 20 |
| 100% trails and roads 15:00 [1]2.5 km (6:00 / km) | |
| slept:8.0 shoes: Saucony Trigon 4.2 Ride |
| Morning jog in Kongsberg with Baptiste and Daniel... |
| Strength workout, body we 15:00 [1] | |
| |
| ... followed by core strength. |
| Orienteering 1:00:00 [1]5 km (12:00 / km) +250m 9:36 / km | |
| shoes: VJ Panther dobbs 2007 |
| Arrived in Hovden. It is situated at the border of high plateau surrounded with Fjells.
Orienteering in the forest surrounding Hovden. |
Tuesday Jun 19 |
| Orienteering 1:02:00 [1]8 km (7:45 / km) +400m 6:12 / km | |
| slept:8.0 shoes: VJ Panther dobbs 2007 |
| Training in Kongens Gruve. Feeling pretty tired. |
| 50% off trails, 50% road 38:00 [1]6 km (6:20 / km) +230m 5:19 / km | |
| |
| Warm up and cool down for the middle distance. |
Monday Jun 18 |
| Orienteering 50:00 [1]7 km (7:09 / km) +213m 6:12 / km | |
| ahr:125 slept:8.0 shoes: Adidas Neptune Spikes |
| First map contact in our training camp in Norway. We are staying in Kongsberg.
Training in Bjorndalsaetra. Gorgeous! Big slopes with open scandinavian forest and marshes... like in a ferry tale.
Took it easy running. |
| Orienteering 1:15:00 [2]11 km (6:49 / km) +377m 5:49 / km | |
| ahr:146 shoes: VJ Panther dobbs 2007 |
| Training on Gamleveien. Very different to the morning training. More detailed curves and rougher... more equally nice.
Wonderful orienteering day. I understand why people won't orienteer in the Swiss Mittelland when there are such jewels available. |
Sunday Jun 17 |
| 25% off road, 75% road 30:00 [1]6 km (5:00 / km) | |
| shoes: VJ Intergrator 6 |
| Warm up for the Jukola. |
| Orienteering race 1:05:00 [5]11 km (5:55 / km) | |
| shoes: VJ Intergrator 6 |
| Jukola.
6th leg. Pretty secure run... until # 130, which I searched for probably over 4 minutes... and lost the lead to Kalevan Rasti... quite annoying... but beautiful terrain and still a good 3rd place overall. |
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| C • we want to see your routes!! 2 |
Saturday Jun 16 |
| 100% trails and roads 21:00 [1]4 km (5:15 / km) | |
| shoes: Brooks Racer |
| Morning jog with Baptiste. |
| 50% off trails, 50% road 15:00 [1] | |
| |
| Core strength. |
| Orienteering 40:00 [1]5 km (8:00 / km) | |
| shoes: VJ Intergrator 6 |
| Model event for the Jukola. |
Friday Jun 15 |
| Orienteering 35:00 [1]4 km (8:45 / km) | |
| shoes: Adidas Neptune Spikes |
| O Training in Virpimäki.
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| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
| shoes: Brooks Racer |
| Evening jog. |
| Strength workout, body we 15:00 [1] | |
| |
| Core strength with some Finish acrobatics. |
| Town orienteering race 14:00 [5]3.5 km (4:00 / km) | |
| shoes: VJ Intergrator 6 |
| WC qualification.
Placed 21st, 7 seconds behind qualifying. Just too slow... why?!? |
Thursday Jun 14 |
| 100% trails and roads 50:00 [2]10 km (5:00 / km) | |
| |
| Warm up and cool down for the 2 sprints. |
| Orienteering race 17:00 [5]3.5 km (4:51 / km) | |
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| B final. Finally the speed was good, but missed #10 1min10sec... too much. |
Wednesday Jun 13 |
| Orienteering 16:00 [1]2.5 km (6:24 / km) | |
| shoes: Saucony Trigon 4.2 Ride |
| Model event #1. |
| Orienteering 25:00 [1]4 km (6:15 / km) | |
| shoes: VJ Panther with Spikes 1 |
| Model event #2. |
Tuesday Jun 12 |
| Note | |
| |
| Travelling to Finland. |
Monday Jun 11 |
| 100% trails and roads 25:00 [1]4 km (6:15 / km) +80m 5:41 / km | |
| shoes: Saucony Tangent |
| Evening jog... feeling pretty tired after a loong day. |
Sunday Jun 10 |
| 100% trails and roads 43:00 [1]8 km (5:22 / km) +170m 4:52 / km | |
| shoes: New Balance 1024 |
| Evening jog. Feeling tired the whole day... could have fallen asleep at any moment.
Got results from my blood test. I am too low in iron... maybe a reason why I have been struggling the last days/weeks... time to eat some red meat! |
Saturday Jun 9 |
| 100% trails and roads 50:00 [1]8 km (6:15 / km) +100m 5:53 / km | |
| shoes: Saucony Fastwitch |
| Warm up for the race Cressier-Chaumont... and cool down. |
| 100% trails and roads race 54:00 [5]13 km (4:09 / km) +744m 3:14 / km | |
| shoes: Saucony Fastwitch |
| Cressier-Chaumont. I am doing this mountain race every year to test my shape. My time this year: 54:38
The previous years:
2006: 53:44
2005: 54:18
2003: 57:15
2002: 58:51
I ran almost 1 minute slower than last year, which is not good. But taking in account how I felt the last days my time is not bad. At least it shows me, that I don't have to pull the emergency break because something is going out of control. A little more rest and time will probably make the change.
|
Friday Jun 8 |
| 100% trails and roads 43:00 [1]8 km (5:22 / km) +140m 4:57 / km | |
| shoes: Asics DS Trainer |
| Evening jog.
Mmh, felt pretty tired the whole day. |
Thursday Jun 7 |
| 100% trails and roads 22:00 [1]4 km (5:30 / km) | |
| slept:7.5 shoes: Saucony Fastwitch 2 |
| Warm up and cool down for the test. |
| 100% trails and roads 15:00 [5]4.5 km (3:20 / km) | |
| shoes: Saucony Fastwitch 2 |
| Standardized treadmill test I am trying to do every 6 weeks. Last time I did it was the 18th of April.
Today I wasn't able to finish the last 5 minutes from the 20 minutes of the test. I am not in such a good shape as I wish I would be. Well, maybe I shall just accept it and not worry too much about it... not getting too fixated about it might be the best cure, as I have been training well in the last 5 months. |
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| C • higher mileage 2 |
Wednesday Jun 6 |
| 100% trails and roads 39:00 [1]6.8 km (5:44 / km) +200m 5:00 / km | |
| slept:7.0 shoes: Adidas Neptune Spikes |
| Easy evening jog... after a long day at work. |
Tuesday Jun 5 |
| Note | |
| (rest day) |
| Rest and working day... busy enough that there was not enough time for a short jog. No big deal. |
Monday Jun 4 |
| Bike or Hometrainer 15:00 [1] | |
| slept:5.5 |
| Travelled back from Kiev. Very easy bike ride once I got home. Time to rest... for the next couple days. |
| |
| C • Hi-- I just saw the video on w... 3 |
Sunday Jun 3 |
| 100% trails and roads 30:00 [1]5 km (6:00 / km) | |
| ahr:113 slept:7.5 shoes: VJ Intergrator 6 |
| Warm up and cool down for the "long distance" race. |
| Orienteering race 55:00 [5]13.7 km (4:01 / km) +250m 3:41 / km | |
| ahr:166 shoes: VJ Intergrator 6 |
| "Long distance" race in Фeoфaнiя. It is the terrain probably next to where the WOC relay and the long distance will be held this summer. I had an ok race, lost about 3 times 1 minute. Once because I had to walk around a pretty wild dog.
This is probably the best in shape I have felt this week. Interesting that it is at the end of the training camp. It is upside down, neverless I am now going to take a few days of rest. |
| |
| C • Training camp 2 |
Saturday Jun 2 |
| 100% trails and roads 30:00 [1]3.5 km (8:34 / km) +130m 7:14 / km | |
| shoes: VJ Intergrator 6 |
| Warm up and cool down for the sprint qualification race. |
| Orienteering 13:15 [3]3.4 km (3:54 / km) +50m 3:38 / km | |
| ahr:166 shoes: VJ Intergrator 6 |
| Sprint qualification race in Парқ Нивқи.
Already felt better than the day before. Had more capacity to run fast. But still not feeling sharp. |
| Orienteering 43:00 [2]7.3 km (5:53 / km) +100m 5:31 / km | |
| ahr:139 shoes: Ice Bugs |
| Memo Sprint training in Solomenskiy Park. |
Friday Jun 1 |
| 50% off trails, 50% road 20:00 [1]3 km (6:40 / km) | |
| shoes: VJ Intergrator 6 |
| Warm up and cool down for the middle distance qualification race. |
| Orienteering race 28:00 [5]6.4 km (4:22 / km) | |
| ahr:164 shoes: VJ Intergrator 6 |
| Middle distance qualification race for the Ukrainian champs. Map: Қвітництво. The Swiss team is only running the 3 quali races (middle, sprint and long), afterwards we have to go back home.
Oppla, physically I felt like I couldn't push to the limit. On the technical side I was running with a lot of flaws. |
| Strength workout, body we 15:00 [1] | |
| |
| Unfortunately we spent almost 4 hours waiting on buses to get to the race and back. So the afternoon strength training got somewhat shortcuted. |
| Running school 15:00 [1] | |
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| ...and some running school is always good. |