Wednesday Aug 31 |
 | Orienteering intervals 1:24:00 [4] 18 km (4:40 / km) | |
| shoes: VJ Panther with dobbs |
| In the morning I didn't feel at all like training. Somehow really tired!! Cross Orienteering with Baptiste: 400m, 30sec recovery, 1km on trail followed by orienteering. This training left me some sour calf, and I think made me also quite tired. |
| Bike or Hometrainer 10:00 [1] | |
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| Warm up on the hometrainer. |
| Strength workout, body we 25:00 [1] | |
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| Core body strength. Especially 10x10 one leged quads. |
Tuesday Aug 30 |
| Rollerskiing 45:00 [2] | |
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| Rollerskiing from Ackerweg 5. Wonderful sport. |
| 100% trails and roads 1:53:00 [3] 29 km (3:54 / km) | |
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| Long jog on Frienisberg. Was a little worried in the middle because of my butt hurting, but it was fine again by the end. |
Monday Aug 29 |
| 100% trails and roads 24:00 [1] 7 km (3:26 / km) | |
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| Warm up for the strength. |
| Strength workout, body we 24:00 [1] | |
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| Strength. Took it a little easier on the one leged quads. |
| Aquajog 50:00 [1] | |
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| Ajog in the Hirschgraben. |
Sunday Aug 28 |
| Orienteering race 1:13:00 [5] 14 km (5:13 / km) | |
| shoes: VJ Intergrator 3 |
| Middle distance Swiss champs. A little bit slow at the beggining, than good. One H14 mistake, one bad route choice, other than that fairly good race. Ended 2nd behind Chlöde. |
| 100% trails and roads 36:00 [2] 8 km (4:30 / km) | |
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| Recovery jog |
Saturday Aug 27 |
| Town orienteering race 36:00 [5] 9 km (4:00 / km) | |
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| Sprint swiss champs. Not fluid enough in street o, and lacking speed on the flat rolling sections. |
| 100% trails and roads 27:00 [1] 7 km (3:51 / km) | |
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| Cool down with Baptiste. |
| 100% trails and roads 48:00 [2] 11 km (4:22 / km) | |
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| Morning jog. |
Friday Aug 26 |
| 100% trails and roads 24:00 [1] 6 km (4:00 / km) | |
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| Got caught doing some race analysis and writing about my WOC long distance race on a forum. No time to do a good training anymore. |
| Strength workout, body we 10:00 [1] | |
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| Easy strength workout. |
Thursday Aug 25 |
| 100% trails and roads intervals 1:19:00 [4] 18 km (4:23 / km) | |
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| 9x3min intervals on trail with aprox. 1'15'' rest inbetween. |
Wednesday Aug 24 |
| 100% trails and roads 27:00 [1] 7 km (3:51 / km) | |
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| Morning jog. |
| Bike or Hometrainer 40:00 [1] | |
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| Biking to the evening O race. |
| Orienteering 55:00 [3] 11 km (5:00 / km) | |
| shoes: VJ Intergrator 2 |
| Evening O race in Grafenried. Ohlala, felt dizzy in the course. Was a good long distance simulation, I guess. |
| Bike or Hometrainer 40:00 [1] | |
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| Biking home from the evening Orace. |
Tuesday Aug 23 |
| 100% trails and roads 43:00 [2] 10 km (4:18 / km) | |
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| Morning jog flat. |
| 100% trails and roads intervals 1:06:00 [4] 17.0 mi (3:53 / mi) | |
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| Interval training. 6x3min, rest 1'10''. Felt better and better while the training went on... |
Monday Aug 22 |
| 100% trails and roads 45:00 [2] 10 km (4:30 / km) | |
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| Warm up. Feeling quite out of it. |
| Strength workout, body we 20:00 [1] | |
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| Strenght workout. |
Sunday Aug 21 |
| 50% off trails, 50% road 1:25:00 [3] 16 km (5:19 / km) | |
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| Jog with Stefan up the Gurnigel. |
Saturday Aug 20 |
| 100% trails and roads 1:55:00 [3] 20 km (5:45 / km) | |
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| Followed Sandra on her race up to Mürren in the Inferno relay. |
Friday Aug 19 |
| 100% trails and roads 44:00 [1] 9 km (4:53 / km) | |
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| Jog with Sandra in Plan du Bois. |
Thursday Aug 18 |
| 100% trails and roads 26:00 [1] 5 km (5:12 / km) | |
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| 5 o'clock jog in Tokios emperor park. Too bad they closed it off for us... I guess we are just not emperial enough |
Wednesday Aug 17 |
| Note | |
| (rest day) |
| Touring in Tokio is actually quite a sport!! |
Tuesday Aug 16 |
| 50% off trails, 50% road 50:00 [2] 10 km (5:00 / km) | |
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| Enjoying the alps north of Mt. Fuji. Really pretty place to run. Wish we could stay there a little longer... |
Monday Aug 15 |
| Note | |
| (rest day) |
| The WOC is OVER! Wow, feels weird to have everything behind. Mixed feelings are buzzing in my chest... great races on the long distance qualiflier, the long distance and the relay. A great atmosphere with the team, but this protest made against me because of cheating in the long distance race makes me also feel sad, like a weight on my chest. I am sad, because I believe I was correct, but some people see it differently, and there is nothing I can do to show I acted well hearted in the race. |
Sunday Aug 14 |
| Orienteering race 1:26:00 [5] 16 km (5:22 / km) | |
| shoes: VJ Panther with Spikes 2 |
| WOC Relay. Already warming up I felt astonishingly well recovered from the Long distance race two days before. |
Saturday Aug 13 |
| 100% trails and roads 35:00 [2] 8 km (4:22 / km) | |
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| Easy recovery jog. |
Friday Aug 12 |
| Orienteering race 2:44:00 [5] 29 km (5:39 / km) | |
| shoes: VJ Panther with Spikes 1 |
| WOC Long distance. Troubles getting really into the race. The longer the race went on, the better I felt... with a superb 2nd place looking out at the end! |
| 100% trails and roads warm up/down 22:00 [1] 5 km (4:24 / km) | |
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| Cool down with Vroni. Feeling actually pretty good!! |
Thursday Aug 11 |
| 100% trails and roads 24:00 [1] 7 km (3:26 / km) | |
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| Recovery jog. |
Wednesday Aug 10 |
| Orienteering race 49:00 [5] 11 km (4:27 / km) | |
| shoes: VJ Panther with Spikes 2 |
| Sprint quali. Didn't feel so good, but being 2nd in the quali heat is not so bad, I guess. |
| Orienteering race 1:00:00 [5] 9 km (6:40 / km) | |
| shoes: VJ Panther with Spikes 2 |
| WOC Sprint final. Well, just an ok race. |
Tuesday Aug 9 |
| 100% trails and roads 40:00 [1] 8 km (5:00 / km) | |
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| Easy jog. My leg is not doing so great. The inflamation has grown and is about 20 cm long, 8cm wide on my shin. It is quite red and swollen... not so good. Rubor, dolor, color, but not yet function leasa... I am doing alright! |
Monday Aug 8 |
| Orienteering race 1:58:00 [5] 17 km (6:56 / km) | |
| shoes: VJ Panther with Spikes 1 |
| Quali Long distance. Feeling alright. As usual, having some flow problems at the beginning. But no big mistake, and I end up winning my heat... cool! |
Sunday Aug 7 |
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| Event: WOC 2005
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| 100% trails and roads 41:00 [2] 9 km (4:33 / km) | |
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| Easy jog with the boys of the long distance. My leg hurts quite badly. Later on, we take out the one stitch and give me antibiotics... yuks. |
Saturday Aug 6 |
| 100% trails and roads 22:00 [1] 4 km (5:30 / km) | |
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| Welcome to the WOC!! Yesterday evening we arrived in Onikuba, the event center for the WOC, where also our accomodation is. Easy morning jog. |
| Orienteering 45:00 [3] 9 km (5:00 / km) | |
| shoes: VJ Panther with Spikes 2 |
| WOC Model event. I run into a concrete ditch. Not such a smart idea, it did make quite a hole into my leg and we needed to stitch the wound to close it. Going a little faster for 8 and 10min. |
Friday Aug 5 |
| 100% trails and roads 40:00 [1] 9 km (4:27 / km) | |
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| Morning jog in Kyoto |
Thursday Aug 4 |
| 100% trails and roads 40:00 [1] 8 km (5:00 / km) | |
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| Easy jog with Helge, Beno, Chlöde and Tom in Kyoto. |
Wednesday Aug 3 |
| Orienteering tempo 1:07:00 [5] 10 km (6:42 / km) | |
| shoes: VJ Panther with Spikes 2 |
| Middle training. Problems at the beggining to get into the rythm. Good 2nd half. |
| 100% trails and roads 30:00 [1] 6 km (5:00 / km) | |
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| Easy jog with Beno, Helge and Chlöde, being savage in Tokyo. We have ended our training camp in the region of Aichi, where the WOC will be, and have travelled to Tokio for 3 days of tourism. Hopefully our hunger for orienteering will be fierce when we come back in Aichi for the WOC. |
Tuesday Aug 2 |
| Orienteering 51:00 [3] 10 km (5:06 / km) | |
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| Partner orienteering with Helge. |
| Orienteering tempo 1:16:00 [5] | |
| shoes: VJ Panther with Spikes 2 |
| Sprint training. Very hot. |
Monday Aug 1 |
| Orienteering tempo 1:29:00 [4] 15 km (5:56 / km) | |
| shoes: VJ Panther with Spikes 2 |
| Long distance training full speed. |