Friday Nov 30 |
 | Note | |
| (sick) |
| Stomach flu. Not fun! Ironically I planed to start my training season today... I guess it will have to wait until I recover. Hopefully it is not a bad omen... I had enough stomach problems this year. |
Thursday Nov 29 |
| Running school 30:00 [1] | |
| shoes: Saucony Fastwitch 2 |
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| Strength workout, body we 1:00:00 [3] | |
| (rest day) shoes: Saucony Fastwitch 2 |
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Wednesday Nov 28 |
| 100% trails and roads 26:00 [1] 5 km (5:12 / km) +60m 4:54 / km | |
| (rest day) shoes: Mizuno Gore-tex |
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Tuesday Nov 27 |
| 100% trails and roads tempo 1:15:00  16.5 km (4:33 / km) +80m 4:26 / km | |
| shoes: Mizuno Elixir 2 |
| Premier, interval training with the athletic club from Biel. I plan to do it this training the whole winter... today was finally some fun in my winter break. |
Monday Nov 26 |
| Strength workout, body we 1:00:00 [1] | |
| (rest day) shoes: Saucony Fastwitch 2 |
| THE Monday morning strength training. Mainly body weight. |
| Running school 30:00 [1] | |
| shoes: Saucony Fastwitch 2 |
| Jumps and running school. |
Sunday Nov 25 |
| 100% trails and roads 45:00 [1] 9 km (5:00 / km) +100m 4:44 / km | |
| (rest day) shoes: Saucony Hurricane |
| Going over the last season with my coach Chrigu on a jog. |
Friday Nov 23 |
| 100% trails and roads 31:00 [1] 6.2 km (5:00 / km) +140m 4:30 / km | |
| (rest day) shoes: Saucony Tangent 2 |
| O2 jog in Macolin |
Thursday Nov 22 |
| Running school 30:00 [1] | |
| (rest day) shoes: Brooks Racer |
| Copy paste of the Monday training but this time only with Sandra in Macolin.
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| Strength workout, body we 1:00:00 [1] | |
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| Strength program like Monday. |
Wednesday Nov 21 |
| Aquajog 50:00 [1] | |
| (rest day) |
| Accompanied Sandra to her 0615 training... besides getting up it was fun. |
Monday Nov 19 |
| Strength workout, body we 45:00 [3] | |
| (rest day) |
| Premier: monday morning strength trainings by Thomas Bührer in Bern. I will do this training every week from now on.
Most of this stuff we did today I have never done before in my training routine (strength with weights and on all sorts of balance exercises). |
| Running school 35:00 [3] | |
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| Some running school integrated in the strength training. |
Sunday Nov 18 |
| XC skiing, skating 1:00:00 [1] | |
| (rest day) |
| Touristic XC ski tour with Sandra and my parents... it is amazing how much snow there is. It feels like we are in the middle of the winter, also because the temperature is cold and there are no clouds in the sky... not a common combination for November. |
Saturday Nov 17 |
| XC skiing, skating 1:05:00  10 km (6:30 / km) | |
| (rest day) shoes: Inov 8 Roclite 285 |
| Coupe Neuchateloise. Club O training... with 5cm of snow on the ground. |
Friday Nov 16 |
| 100% trails and roads 33:00 [1] 6 km (5:30 / km) +150m 4:53 / km | |
| (rest day) shoes: Inov 8 Roclite 285 |
| O2 jog around Macolin |
Thursday Nov 15 |
| 25% off road, 75% road 35:00 [1] 6 km (5:50 / km) +150m 5:11 / km | |
| (rest day) shoes: Inov 8 Roclite 285 |
| Jog around Macolin. 15-20 cm of snow! |
Wednesday Nov 14 |
| Note | |
| (rest day) |
| Taking advantage to work more... 12 hour working day. |
Tuesday Nov 13 |
| 100% trails and roads 30:00 [1] 6 km (5:00 / km) +70m 4:43 / km | |
| (rest day) |
| Evening jog... best drug against evening tiredness after work. |
Monday Nov 12 |
| Note | |
| (rest day) |
| I guess evening debate about the latest Swiss elections is not a sport. |
Sunday Nov 11 |
| Note | |
| (rest day) |
| Baby sitting day... I am freshly a five time uncle! |
Saturday Nov 10 |
| 25% off road, 75% road 48:00 [1] 8 km (6:00 / km) +150m 5:29 / km | |
| (rest day) shoes: Inov 8 Roclite 285 |
| Footing with my neighbor downstairs Jan. Fantastic winter conditions... the whole day it was snowing up here in Macolin. It feels like the deepest winter.
Tested a new pair of shoes I have been given to try out... not bad, actually very nice shoe. Low to the ground, no gimmick and the outsole seems to have a very good rubber which almost sticks to wet rocks.
I have already been trying out the Inov8 Mudclaw in Finland and I was very satisfied with it. Certainly a good alternative at least for training to the usual VJ and Co. |
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| C • Send some of that snow our ... 1 |
Friday Nov 9 |
| Note | |
| (rest day) |
| Flying back from Finland. My holidays are over, real life starts again.
Those 10 days after the Smalandskavlen were a great time! Pure fine orienteering and a relaxing vacation. I was able to see very divers Finish terrains in Hamina, Repovesi, Lahti and Helsinki, meet great O freaks even crazier than me and enjoy Finish lifestyle.
In those 10 days I orienteered 15x times, 9x times at night (10h40, 84km) and 6x at daytime (7h10, 60km). I believe I made quite a bit of progress in my orienteering skills, especially at night. But to equal Janne and Miiko on the Pirttimäki contour map at night there is still some training to do.
I trained 26 hours... and ironically it is not the 23 hours of running which killed me at the end but the little 1 hour gymnastic in Otaniemis gymnastic hall led by Antti...
Overall this training camp was tough but fun training... now I am ready to take my winter break and I am already getting hungry to train in the best possible way for next years challenges.
Thanks VeVe, espcially Janne, Tero and all my hosts. |
Thursday Nov 8 |
| 100% off trails 25:00  3.5 km (7:09 / km) +100m 6:15 / km | |
| shoes: VJ Intergrator 7 |
| Warm up for the O intervals. It needed to be longer than usual... my hamstring and butt muscles are extremely sore from yesterdays jumps... getting out of bed I believed I wouldn't be able to run today. |
| Orienteering 50:00  6.8 km (7:21 / km) +150m 6:37 / km | |
| shoes: VJ Intergrator 7 |
| 4x 1.2km O intervals in Luukkaa-Sorvalampi. After a big mistake on the first control of the first intervals, running the wrong course on the 2nd intervals because there were so many controls on the map I ran quite alright the 2 last intervals. I guess my legs from yesterdays jumps and my brain from the cold needed a long time to warm up... but by the end of the training I was actually enjoying the flow. |
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| C • How are these intervals str... 4 |
| Orienteering 1:22:00  10.5 km (7:49 / km) +200m 7:08 / km | |
| shoes: VJ Intergrator 7 |
| Night O training in Pirkttimäki on a contour map... printed in black and white. I was quite afraid of that training, and the first controls I wasn't able to get the "O-grip" following Miiko and Janne, but than slowly I started to understand how to run and by the end I was even able to take from time to time the lead...
We did a "mass start" with Miiko, Janne, Vesa, Antti, Jarkko and Raino. |
Wednesday Nov 7 |
| 100% trails and roads 33:00 [1] 7 km (4:43 / km) | |
| shoes: Saucony Trigon 5 Guide |
| Warm up and cool down for the strength circuit. Running around Otaniemi and cool down in the gymnastic hall on the 200m track. 5x 80m sprints included in the cool down. |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Mizuno Elixir 2 |
| Strength circuit with jumps led by Antti Harju. Oh, I already feel now that those jumps will leave some scares for tomorrow. |
| Orienteering 1:22:00  11.9 km (6:53 / km) +150m 6:29 / km | |
| shoes: Inov 8 Mudclaw 270I |
| Night training in Stormossen. Another coastal terrain of Helsinki. A lot of fun. Running in a group of 5 people makes it easier to find the rythm, especially when one of them is Mikko Heinonen and the other one is Vesa Taanila. |
Tuesday Nov 6 |
| Orienteering 1:20:00  12 km (6:40 / km) +100m 6:24 / km | |
| shoes: Inov 8 Mudclaw 270I |
| Training on a coastal terrain west of Helsinki, close to Kirkkonummi. Name of the map: Kopparnäs 4.
The visibility was very good on bare rocks, which is most often the case on coastal terrains, Kopparnäs was not an exeption. When there was forest, though, the vegetation was quite dense. The good visibility made the orienteering quite easy, but twice I got fooled because I got too lazy in my orienteering. As the terrain is quite vague, parallel mistakes can actually happen faster than I thought.
Antti Harju shadowed me. |
| Orienteering 1:06:00  8.6 km (7:40 / km) +100m 7:15 / km | |
| shoes: VJ Intergrator 7 |
| Organized night training in Halkolampi. Troubles in the control area seeing the feature and especially the "reflective" control sticks, loosing several times more than a minute. Quite ok on the routes. |
Monday Nov 5 |
| 50% off trails, 50% road 29:00  4.8 km (6:02 / km) +100m 5:28 / km | |
| shoes: VJ Intergrator 5 |
| Tour of Finland goes on... after Turku, Hamina, Kouvola, Lahti I am in Helsinki staying at Antti Harju's place. Janne, my tourist guide has to study here and I can have the car to go orienteering.
Warm up for the short distance training. |
| Orienteering 30:00 [4] 5.6 km (5:21 / km) +100m 4:55 / km | |
| shoes: VJ Intergrator 5 |
| Middle distance training in Pirttimäki. Terrain located just north of Espoo.
Didn't have any controls and there was enough snow that going through most of the bushes I would come out like a snowman, so it was difficult to keep the focus. But it was certainly a good training to try to keep the concentration high eventhough external factors were difficult. I lost about 40secs because I read to the wrong control, and a few other seconds for not so clean route choices and especially not totally clean executions.
Again and again for the last week... another beautiful playground! |
| Town orienteering 42:00 [1] 7.9 km (5:19 / km) +50m 5:09 / km | |
| shoes: Saucony Trigon 5 Guide |
| Night orienteering in Otaniemi. Fortunately Antti and Janne were running with me... didn't feel so fresh anymore and they helped having an ok pace.
First time I was doing town orienteering at night. Pretty cool actually, makes it more difficult because you can't see the features far away you are aiming at... would be interesting to do it as a race. |
| Strength workout, body we 30:00 [1] | |
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| After the night orienteering we went into the gym... to do our core exercises on the small mats between the real tough guys lifting weights. |
Sunday Nov 4 |
| 50% off trails, 50% road 2:07:00 [1] 16.7 km (7:36 / km) +550m 6:32 / km | |
| shoes: Inov 8 Mudclaw 270I |
| Long... slow... but fascinating jog on the wild trails of the Repovesi park. It was Finland like in the ferry tails, also the weather was gorgeous. |
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| C • a good week's training 2 |
| Orienteering 55:00 [1] 6.8 km (8:05 / km) +250m 6:50 / km | |
| shoes: VJ Intergrator 5 |
| On our way to Helsinki we stopped by Lahti and made a night O training in the WC terrain of 2000, called Tiirismaa. Ran the night course together (Janne, Matti). This way it is more fun running in a tough dark terrain, especially when there are no controls out. |
Saturday Nov 3 |
| 100% trails and roads 20:00 [1] 3.5 km (5:43 / km) +20m 5:33 / km | |
| shoes: Saucony Trigon 5 Guide |
| Morning jog with all the VeVe boys. |
| Orienteering 1:52:00  15.2 km (7:22 / km) +550m 6:14 / km | |
| shoes: VJ Intergrator 5 |
| Orienteering in Repovesi, a new national park just north of Kouvola. Fantastic, suddenly I felt like orienteering in Norway with a Finnish touch. "Big" hills and cliffs but good visibility, often not so fast terrain because moss is deep :-)... wonderland! |
Friday Nov 2 |
| 25% off road, 75% road 25:00 [1] 5 km (5:00 / km) +30m 4:51 / km | |
| shoes: Saucony Trigon 5 Guide |
| Warm up and cool down for the Finnish secret running drills. |
| Running school 44:00  4.2 km (10:29 / km) | |
| shoes: Saucony Trigon 5 Guide |
| Secret Finnish running drills led by a pro... Tero Föhr. Very inspiring... even though I felt like an elephant in comparison to him.
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| Strength workout, body we 30:00 [1] | |
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| ... followed by some core strength and stability training in the club house... again led by the perfect model... Tero knows what he is doing and I learned a lot today. |
| Orienteering 1:08:00  8.8 km (7:44 / km) +200m 6:56 / km | |
| shoes: VJ Intergrator 5 |
| Training weekend with VeVe.
We drove 20km north of Kouvola, at the gates of the Repovesi national park.
We started with a night training in Selänpäänangas... a lot of negative terrain. Actually this is my first night experience with such terrain... and I had to pay my tribute... did several mistakes of 2 to 5 minutes. |
Thursday Nov 1 |
| 100% trails and roads 27:00 [1] 5.5 km (4:55 / km) +100m 4:30 / km | |
| shoes: Saucony Trigon 5 Guide |
| Morning jog in Teros play ground. |
| Orienteering 1:24:00 [1] 9.7 km (8:40 / km) | |
| shoes: Inov 8 Mudclaw 270I |
| Training in Lakallininvuori... another VeVe map, maybe the best terrain so far. Ran on a reduced map only with contours and without a compass.... and got serious problems more than once... another technical tough training. |
| Orienteering 1:22:00 [1] 8.5 km (9:39 / km) +200m 8:38 / km | |
| shoes: Inov 8 Mudclaw 270I |
| Night training in Lakaliininbuori. Ran the middle distance Elite Serien from the 11th of august. Ran quite ok between the legs but spend a few times a lot of time searching for the right object in the control circle... I need to learn to have stronger attackpoints running at night. |