Monday Oct 31 |
 | 100% trails and roads 1:07:00 [3] | |
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| Run back from school |
Sunday Oct 30 |
| 100% trails and roads 1:05:00 [2] | |
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| Warm up |
| Strength workout, body we 36:00 [1] | |
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| Core body strength |
| Gymnastics and stretching 10:00 [1] | |
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Friday Oct 28 |
| 50% off trails, 50% road 1:25:00 [2]18 km (4:43 / km) | |
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| Run above the clouds on La Tourne. Incredible fall atmosphere... After half the run I had to take of my t-shirt because it was too warm!! |
Thursday Oct 27 |
| 100% trails and roads 1:15:00 [3] | |
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| Run to school |
Wednesday Oct 26 |
| 100% trails and roads 46:00 [2] | |
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Tuesday Oct 25 |
| 100% trails and roads 25:00 [1]5 km (5:00 / km) | |
| shoes: Nike Free |
| Health jog. |
| Gymnastics and stretching 10:00 [1] | |
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| I will get a new injury because I am stretching so much... but also maybe my butt will start to feel better. |
Monday Oct 24 |
| 100% trails and roads 33:00 [1]7 km (4:43 / km) | |
| shoes: Nike elite zoom air |
| Easy jog. |
| Strength workout, body we 18:00 [1] | |
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| Core body strength. |
| Gymnastics and stretching 10:00 [1] | |
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| Mmh, feels so good... but I am getting bored already after 5 minutes!!! |
Sunday Oct 23 |
| 100% trails and roads 24:00 [1]4.5 km (5:20 / km) | |
| shoes: Nike elite zoom air |
| Morning jog in Schüpfen. First time since long that I ran in the rain... something I need to get used to from now one... the nasty Swiss winter is coming!! |
| 100% trails and roads 40:00 [2]9 km (4:27 / km) | |
| shoes: Nike Shox |
| Afternoon jog. Feels good to run away from the lazy sunday syndrom. |
| Strength workout, body we 28:00 [1] | |
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| General core body strength. It's about time to do some body hygiene. |
| Gymnastics and stretching 10:00 [1] | |
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| Oooh, feeling definitely like 80 according to my flexibility... no wonder I have some butt/hamstring problems. I should really be careful to stretch more and do more often core body strength, even if it is a resting period. Actually, I guess this is maybe the most important time to do those exercises. I should take my chance to build the fundament for the time when I will do again more training and be more prone to injuries. |
Saturday Oct 22 |
| 100% trails and roads 27:00 [1]5 km (5:24 / km) | |
| shoes: Nike elite zoom air |
| Jog with Sandra from Schüpfen. |
Friday Oct 21 |
| 100% trails and roads 33:00 [1]6 km (5:30 / km) | |
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| Jog in Plan du Bois. |
| Rollerskiing 53:00 [2] | |
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| Rollerskiing on a clear day, in the sun. How wonderful, after 2 weeks of fog in the Mittelland.
Seemed to feel good on my hamstring problem. I should do it more often, especially with the winter coming!! |
Thursday Oct 20 |
| 100% trails and roads 44:00 [1]9 km (4:53 / km) | |
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| Jog in Plan du Bois |
Wednesday Oct 19 |
| 100% trails and roads 34:00 [1]7 km (4:51 / km) | |
| shoes: Nike air zoom Miler |
| Stayed all day at home working on my darned computer... with the consequence that I got totally crazy. I can't really explain it, but it took me an enormous self convincing 50 minute work to go out jogging! |
Tuesday Oct 18 |
| Note | |
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| 8 hours of strength workout... helped my sister move in her new house. Pfew, was tough, but a lot of fun. |
Monday Oct 17 |
| 100% trails and roads 45:00 [1]9 km (5:00 / km) | |
| shoes: Nike elite zoom air |
| Chat jogging with old friend Tobi. |
Sunday Oct 16 |
| Orienteering race 2:00:00 [5]25 km (4:48 / km) | |
| shoes: VJ Panther with dobbs |
| BioFarm Cup race. The last important race of the year... a lot of money to win. 300 francs for the winner of the race and 2000 francs for the winner of the cup. I finished second today, 1min 25secs behind Daniel Hubman who won the race in 1hr27. I had a pretty good race, but I had to push myself really hard as I am getting out of shape and also tired of racing. The terrain was a typical swiss fast "Mittelland" forest, but with no rasberries, so it was quite enjoyable to cruse through the course. 16.8km, 580m of climb.
With a pain killer my hamstring problem was quite ok. |
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| C • distance 6 |
Saturday Oct 15 |
| 100% trails and roads 45:00 [1]9 km (5:00 / km) | |
| shoes: Asics Nimbus VI |
| Morning jog. Mmh, by hamstring doesn't feel so good... I feel like the muscle fibres are glued together and they rip on each other when I run. Maybe I need to run again more, and the problem will go away?!? |
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| C • hmm 3 |
Friday Oct 14 |
| 50% off trails, 50% road intervals 1:12:00 [3]14 km (5:09 / km) | |
| shoes: Nike zoom marathoner |
| Intervals 8min, 3min and 2min. My leg was ok, but again worse than during WC races in Italy. |
Wednesday Oct 12 |
| 100% trails and roads 35:00 [1]7 km (5:00 / km) | |
| shoes: Nike elite zoom air |
| Jog in Schüpberg |
Tuesday Oct 11 |
| 100% trails and roads 18:00 [1]3 km (6:00 / km) | |
| shoes: Saucony Fastwitch |
| Morning jog in Rome |
Monday Oct 10 |
| 100% trails and roads 25:00 [1]6 km (4:10 / km) | |
| shoes: Saucony Fastwitch |
| Morning jog in Rom |
Sunday Oct 9 |
| 100% trails and roads 30:00 [1]6 km (5:00 / km) | |
| shoes: Saucony Fastwitch |
| Evening jog in Rom with Sandra |
Saturday Oct 8 |
| Orienteering race 1:30:00 [5]17 km (5:18 / km) | |
| shoes: VJ Panther with Spikes 1 |
| WC Relay. Technically a pretty good race, but I felt quite empty... tough week, and on top of that serious intestin motility problems... |
Friday Oct 7 |
| 50% off trails, 50% road 50:00 [1]10 km (5:00 / km) | |
| shoes: Saucony Fastwitch |
| Easy jog with the team |
Thursday Oct 6 |
| Orienteering race 2:10:00 [5]27 km (4:49 / km) | |
| shoes: VJ Panther with Spikes 1 |
| What a wonderful race! The place, the map, the surrounding were really cool, I thought. Orienteering is not only fun like this, but is a lifetime experience.
Besides that I had digestive problems (went twice into the bushes to unload) and felt not physically top, I felt mentally really aggressiv. I made a 90 secs mistake on control #11 and didn't hit the optimal route to #17, maybe loosing 20secs. It's a good feeling to nail all the other 25 controls. |
Wednesday Oct 5 |
| Town orienteering race 1:10:00 [5]11 km (6:22 / km) | |
| shoes: VJ Panther with dobbs |
| What about orienteering. Ran like a head less chicken to #1 and searched the control for 50secs. To # 4 ran well, but much too fast and while I was getting really close to the control suddenly got unsecure, and blow off, loosing more than a minute. Ironically, the city orienteering went quite well... and this was the part I showed respect for. Well, the the M-12 orienteering level in the woods should not be underestimated, I guess. |
Tuesday Oct 4 |
| Town orienteering race 1:16:00 [5]12 km (6:20 / km) | |
| shoes: Adidas O-shoes |
| Lost too much time on the two first forest controls, searching for them like Mowgli in the jungle. But I was also really slow in town without doing any mistakes. I have to push myself harder, take more risks. |
Monday Oct 3 |
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| Event: World Cup series 3
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| Orienteering race 56:00 [5]10 km (5:36 / km) | |
| shoes: VJ Panther with dobbs |
| Did lots of smaller mistakes, and couldn't push myself physically. |
| Orienteering race 1:29:00 [5]15 km (5:56 / km) | |
| shoes: VJ Panther with dobbs |
| With all my controls, but one, #8, I was really happy. Unfortunately, I lost 2min40sec on this one control. What a shame. I did an elementary mistake. I caught up with François Gonon on this leg. So I sped up, went into the red, and did a huge parallel mistake. How stupid!!
Analysing my race, I saw that I lost 50 secs on the two first controls. I still don't know how this happened, because I thought I started really fast. I presume I took the wrong micro-route choices between the greens, getting more stuck than others. |
Sunday Oct 2 |
| Orienteering 40:00 [1]7 km (5:43 / km) | |
| shoes: VJ Panther with Spikes 1 |
| Model event for the WC Final in Subiaco, Italy. |
| Orienteering 50:00 [1]8 km (6:15 / km) | |
| shoes: Adidas O-shoes |
| Model event middle distance. |
Saturday Oct 1 |
| 100% off trails 55:00 [2]10 km (5:30 / km) | |
| shoes: Saucony Fastwitch |
| Wonderful evening jog on the ridge of Mt. Livata, with an incredible view on Subiaco and its surrounding. The sun was laying itself down, filling the sky with a red purple colour. Magical! |