Monday Jan 31 |
 | 100% trails and roads 25:00 [1] | |
| (injured) |
| Therapeutic jog. My knee hurts again... |
| Gymnastics and stretching 10:00 [1] | |
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| Feels good to concentrate on the body. |
Sunday Jan 30 |
| XC skiing, skating 1:45:00 [5] | |
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| XC Race 15km. Tough race, but good sensation for having skied so little this year. 38 min of racing, the rest warm up and cool down. |
| Bike or Hometrainer 50:00 [1] | |
| shoes: Adidas Neftenga |
| Relaxing hometrainer session to cool down... and a good reason to watch a movie :-) |
Saturday Jan 29 |
| XC skiing, skating 45:00 [3] | |
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| Easy skiing with 3x3min intervals fast. |
Friday Jan 28 |
| Bike or Hometrainer 20:00 [1] | |
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| Therapeutic session. |
Thursday Jan 27 |
| 100% trails and roads 20:00 [1]5 km (4:00 / km) | |
| shoes: Nike elite zoom air |
| Warm up and cool down on the threadmill... having some problems with my knee. The slippery running on icy/snowy roads is great fun, but hurts my injury... so I guess I need to do something about it: train in the gym, pffff :-( |
| Strength workout, body we 22:00 [2] | |
| shoes: Nike elite zoom air |
| Circuit training, especially 10x10 hip dips. |
| XC skiing, skating 39:00 [1] | |
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| Gymnastics and stretching 10:00 [1] | |
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| I guess the only smart thing to do when a muscle insert hurts. |
Wednesday Jan 26 |
| 50% off trails, 50% road 1:22:00 [1]16 km (5:08 / km) | |
| shoes: VJ Intergrator 1 |
| Morning run to school. Wearing dobb spikes with all the snow and ice is a good idea... if they wouldn't have completely dried out during the months I haven't used them... |
| Aquajog 30:00 [1] | |
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| Feels good to be in the water. But it does also pull on the hamstrings, which are slightly injured (the insertion into the knee). |
Tuesday Jan 25 |
| 50% off trails, 50% road 1:22:00 [4]16 km (5:08 / km) | |
| shoes: Saucony Trigon |
| Speed games 10min, 6min, 7min at marathon pace. |
| Bike or Hometrainer 50:00 [2] | |
| shoes: Adidas Neftenga |
| With 7x1min full speed. |
| Strength workout, body we 28:00 [1] | |
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| Circuit training. Especially 10x10 one leg hip dips. |
Monday Jan 24 |
| 50% off trails, 50% road 1:20:00 [3]16 km (5:00 / km) | |
| shoes: Asics Nimbus V |
| 4x2min at 10km pace. Ran back from school. My biceps femoralis is more than just a little hard. Running on slippery ground is definitely not optimal. |
Sunday Jan 23 |
| XC skiing, skating 1:25:00 [2] | |
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| Biathlon |
| 100% off trails 55:00 [2]9 km (6:07 / km) | |
| shoes: Saucony Trigon 1 |
| Run up the ski slop to Oberalp... with some bobsleigh downhill. My technik still requires some work!! |
Saturday Jan 22 |
| 100% off trails 40:00 [2]7 km (5:43 / km) | |
| shoes: Saucony Trigon 1 |
| Morning run up the Oberalp with Baptiste. Wild downhill! |
| XC skiing, skating 1:00:00 [2] | |
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| Ski up to Oberalp with Baptiste and Globi. |
| Gymnastics and stretching 1:05:00 [4] | |
| shoes: Adidas Neftenga |
| Circuit training with some tough jumps. |
Friday Jan 21 |
| 100% trails and roads 55:00 [3]10 km (5:30 / km) | |
| shoes: Saucony Trigon |
| Planed intervals, but knee hurt. Consequence, just short speed games. |
Thursday Jan 20 |
| 100% trails and roads 55:00 [3]12 km (4:35 / km) | |
| shoes: Saucony Trigon 1 |
| Planed intervals... just too tired to do the whole serie. Only 3x3.5min rest 2min. |
Wednesday Jan 19 |
| 100% trails and roads 20:00 [1]5 km (4:00 / km) | |
| shoes: Saucony Trigon |
| Therapeutic jog... against exhaution and and knee injury. |
| Gymnastics and stretching 15:00 [1] | |
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Tuesday Jan 18 |
| Unspecified | |
| (injured) (rest day) |
| Knee hurts and no time for training. |
Monday Jan 17 |
| 100% trails and roads 35:00 [1]6 km (5:50 / km) | |
| (injured) (rest day) shoes: Nike Free |
| Little recovery jog. Mmh, feels like I have some inflamation at my knee... might need some rest the next few days. |
Sunday Jan 16 |
| 50% off trails, 50% road 2:05:00 [3]27 km (4:38 / km) | |
| shoes: Saucony Trigon |
| 45' easy run; followed by intervals 2x15' rest 10'; 40' cool down |
| 100% off trails ((super tough)) 1 [5] | |
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| Putting my training on attackpoint... computers stink, but Sandra gave me an ultimatum... either I put my yearly training on attackpoint, or I sleep on the floor. A tough cookie! |
Saturday Jan 15 |
| 100% off trails (Intervals) 1:24:00 [4]15 km (5:36 / km) | |
| shoes: Adidas O-shoes |
| Intervals 8x3', rest 1'30'' |
| Bike or Hometrainer 1:02:00 [2] | |
| shoes: Adidas Neftenga |
| Hometrainer, evening cool down... |
| Strength workout, body we 12:00 [1] | |
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Friday Jan 14 |
| 100% trails and roads 1:18:00 [2]15 km (5:12 / km) | |
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| Morning run to school |
| Strength workout, body we 10:00 [1] | |
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| Aquajog 50:00 [1] | |
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| Very easy, nice recovery! |
Thursday Jan 13 |
| 100% trails and roads (Intervals) 1:27:00 [3]17 km (5:07 / km) +600m 4:21 / km | |
| shoes: Saucony Trigon |
| Hill runs. 2x13' (aprox. 2.5km, 300m of climbing), rest 10'. |
Wednesday Jan 12 |
| 100% trails and roads 1:20:00 [1]15 km (5:20 / km) | |
| shoes: Asics Nimbus V |
| Morning run to school, quite early and tired. |
| Aquajog 45:00 [1] | |
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| Took it very easy. |
Tuesday Jan 11 |
| 100% trails and roads (Intervals) 1:18:00 [4]15 km (5:12 / km) | |
| shoes: Saucony Trigon 1 |
| Intervals on road. 8x1km in 3'10'', rest 2' + 300m full speed, rest 3'. |
Monday Jan 10 |
| 100% trails and roads 1:14:00 [2]15 km (4:56 / km) | |
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| Evening run back from school. |
Sunday Jan 9 |
| Town orienteering 1:07:00 [5]14 km (4:47 / km) | |
| shoes: Asics DS Racer |
| Effretiker O-race. A little rusty at the beginning of the race... getting old I guess. |
Saturday Jan 8 |
| XC skiing, skating 1:14:00 [1] | |
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| Ski with Valentin and Sandra at Pré d'Orvin. Wonderful sunset on the alps. |
Friday Jan 7 |
| 100% trails and roads 1:10:00 [1]15 km (4:40 / km) | |
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| Jogged to school |
| Aquajog 45:00 [1] | |
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| Aquajog with Sandra |
Thursday Jan 6 |
| 100% off trails 1:22:00 [4]17 km (4:49 / km) | |
| shoes: Saucony Trigon |
| Intervals, 6x5', rest 2'. Training with Matthias Giglien |
Wednesday Jan 5 |
| XC skiing, skating 1:17:00 [1] | |
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Tuesday Jan 4 |
| XC skiing, classical 2:42:00 [2] | |
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| 75% off trails, 25% road 59:00 [1]10 km (5:54 / km) | |
| shoes: Adidas O-shoes |
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Monday Jan 3 |
| 50% off trails, 50% road 1:02:00 [1]10 km (6:12 / km) | |
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| XC skiing, skating 1:49:00 [2] | |
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| 100% off trails (Snowshoeing) 1:00:00 [1]7 km (8:34 / km) | |
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Sunday Jan 2 |
| 75% off trails, 25% road (Intervals) 58:00 [4]10 km (5:48 / km) | |
| shoes: Adidas O-shoes |
| Intervals in the snow, 8'+20' fast, rest 10'. |
| XC skiing, classical 1:14:00 [2] | |
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Saturday Jan 1 |
| XC skiing, skating 1:26 [1] | |
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