Training Archive: SwisscheeseIn the 31 days ending 2006-01-31:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | ||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jan 31 | ||
| 75% off trails, 25% road 55:00 [1]9 km (6:07 / km) | |
| slept:7.5 shoes: VJ Intergrator 3 | ||
| 19:45
Ran home from school. Warm up, rest and cool down around the intervals. | ||
| 75% off trails, 25% road 25:00 [5]7 km (3:34 / km) | |
| shoes: VJ Intergrator 3 | ||
| Intervals mostly through fast woods. As there was sick fog, it was partly running totally blindly. I did some funny, not intended loops, where I ended up running more than 90° off the right direction. | ||
Monday Jan 30 | ||
| Note | |
| slept:7.0 (rest day) | ||
| My monday syndrom was really strong today... a total lack of energy, motivation and a headache bugged me. As it is my rest week, I wimped out. I took the day off, eventhough I planed to do some core body strength. | ||
| C • Monday Syndrom 3 | ||
Sunday Jan 29 | ||
| 100% off trails 2:15:00 [1]7 km (19:17 / km) | |
| shoes: Mizuno Rider | ||
| I should call this "vertical swamp training". We climb about 600m to a pass on a small beautiful hiking trail, in up to hip deep snow. This was an adventure.... crossing the frozen water falls or climbing up the old avalanches was defenitely more like mountaineering than "100% of trails" running. Actually we skied down afterwards, but on the less steeper side of the pass. | ||
| 100% trails and roads 32:00 [3]6 km (5:20 / km) | |
| shoes: Asics Nimbus V | ||
| Urs Müller told me about a training I wanted to try. 4x(4x7sec) sprints. Always having a good recovery in between. It allows you to work on your speed, especially explosivity without building up lactic acid.
Unfortunately I had quite a bit of shinsplint pain, and had to stop the training after the first 4 sprints. Mmh, I wonder if I have those shin problems because I was pretty bad about using my inserts this weekend. | ||
Saturday Jan 28 | ||
| 50% off trails, 50% road 52:00 [3]10 km (5:12 / km) | |
| slept:8.0 shoes: New Balance 766 | ||
| Jog with Baptiste, followed by 15min of secret russian running drills.
It is good to see all the people of the team.... definitely motivating to train hard. | ||
| XC skiing, classical 2:15:00 [2] | |
| Classical skiing in Kandersteg with Baptiste. It was quite a balance exercice, because my ski was poorly waxed.... sometimes it would have no grip at all, and 5 meters further it would stuck like hell. | ||
Friday Jan 27 | ||
| 100% trails and roads warm up/down 35:00 [1]6.5 km (5:23 / km) | |
| 100% trails and roads intervals (track) 15:00 [5]3.6 km (4:10 / km) | |
| 5 x 400 meter at 71 seconds with 400 meters rest inbetween (~2'30"). I didn't feel too great so I had to cut my workout down. Wanted to do more intervals. We have a team weekend in Kandersteg, so I will have some time to train up there. | ||
Thursday Jan 26 | ||
| 25% off road, 75% road 1:20:00 [1]16 km (5:00 / km) | |
| slept:7.0 shoes: New Balance 766 | ||
| 06:15
Run to school. | ||
| 50% off trails, 50% road 1:30:00 [2]17 km (5:18 / km) | |
| shoes: New Balance 766 | ||
| 20:00
Run back home from school. While I was trying to run a new way through the forest I got totally lost. Running in the dark without a map and a compass in a thick forest can be quite a challenge! ... and I thought I knew the forest! | ||
Wednesday Jan 25 | ||
| Rollerskiing 55:00 [1] | |
| slept:7.2 | ||
| 19:00
Rollerskiing back from school. Actually I planed to also run to school, but I was too tired to do it. I didn't sleep enough by the time I should have gotten up. This way I could sleep another hour... which I really needed... I needed tooth picks to keep my eyes open this afternoon. | ||
Tuesday Jan 24 | ||
| 50% off trails, 50% road 1:22:00 [2]15 km (5:28 / km) | |
| slept:7.0 shoes: Mizuno Rider | ||
| 07:10
Ran from home to school. Took a few short cuts through the woods to avoid as much as possible roads and trails. Unfortunately because I couldn't get out of bed I was late at school. | ||
| 25% off road, 75% road 50:00 [1]9 km (5:33 / km) | |
| shoes: Mizuno Rider | ||
| 19:50
On my way back from school. Warm up and cool down. And 8 minutes rest between the two intervals. | ||
| 100% trails and roads intervals 24:00 [5]7 km (3:26 / km) | |
| shoes: Mizuno Rider | ||
| 10min interval, 8 min rest, 15min interval as fast as I could. As I was quite tired, I wasn't able to go to the limit. But that is ok, it wasn't about full speed capacity, but about a treshold training. | ||
Monday Jan 23 | ||
| 100% trails and roads 1:23:00 [3]16 km (5:11 / km) | |
| shoes: New Balance 766 | ||
| 20:15
Run back home from school. At first I was not sure it was smart to go running, because the day had worn me down so much. But once I was moving, quickly I felt much better. Ran home in a pretty fast tempo, and did 20min of secret russian running drills in the middle of the run. | ||
| C • Okay, I'll bite. What is a se... 7 | ||
Sunday Jan 22 | ||
| Bike or Hometrainer 2:15:00 [1] | |
| slept:8.0 | ||
| Biked from my home in Neuchatel to my home in Schüpfen. I expected to be quite a bit shorter, but there was terrible wind also blowing against me (ok, that is what one always says... but this time it was really tough :-) | ||
Saturday Jan 21 | ||
| Orienteering 1:10:00 [2]13 km (5:23 / km) | |
| slept:7.0 shoes: VJ Panther with dobbs | ||
| Warm up, and especially long cool down, where I redid the whole race. | ||
| Orienteering race 38:00 [4]5 km (7:36 / km) +120m 6:47 / km | |
| shoes: VJ Panther with dobbs | ||
| Sandra and I planed to do a cross country running race today. But Sandra prefered to do this orienteering race, and I was too tired to go do such a tough race. So we went to this little local orienteering event with about 30 competitors. For the first time in years I punched again my controls. It was fun.
I tried to run too fast and didn't have enough control. The terain was very flat, and the vegetation difuse, therefore the orienteering was really difficult, eventhough it looked trivial on the map. | ||
Friday Jan 20 | ||
| 100% trails and roads 43:00 [1]9 km (4:47 / km) | |
| slept:5.5 shoes: Mizuno Rider | ||
| 17:00
Couldn't start in a better way my weekend... with a slow, relaxed jog. Fortunately today is a rest day, because I am "on my knees". Again this week has been very tough at school. | ||
Thursday Jan 19 | ||
| Rollerskiing 1:10:00 [2] | |
| slept:6.8 | ||
| 06:30
Rollerskied to school. Actually, a lot of it was running, because the road from Schüpfen, where we live, to Bern was covered with black ice. It was actually quite close to real skiing, because your skiies also slid sideways... | ||
| 100% trails and roads 45:00 [2]10 km (4:30 / km) | |
| shoes: Mizuno Rider | ||
| 21:50
Warm up, longer rests between the intervals and cool down. Unfortunately I could leave school only a little late. I had to prepare a prothesis I am working on. The patient is coming tomorrow morning, so there was no escape, no procastination possible. | ||
| 100% trails and roads intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: Mizuno Rider | ||
| Sprinted as fast as I could the places where there was no snow. If for a longer period the runnability was good, I stopped the interval when I was too tired. As a result, I did intervals between 15secs and 2 minutes. The total time at full speed must be around 16min. I am taking a little time of the rest also into the interval time, as the heart rate reminded high also during that time. | ||
Wednesday Jan 18 | ||
| Bike or Hometrainer 20:00 [1] | |
| slept:8.0 (injured) | ||
| 20:00
Warm up. Well, a blister made my planed training impossible. That's silly. So instead of Rollerskiing to school, Ajoging and Rollerskiing back to school I did some stuff I can do bare foot. | ||
| Strength workout, body we 33:00 [2] | |
| My usual core body strength workout... focus on 10x10 one legged squats. | ||
Tuesday Jan 17 | ||
| 50% off trails, 50% road 32:00 [3]8 km (4:00 / km) | |
| slept:8.2 (injured) shoes: Ice Bugs | ||
| 19:45
Wanted to do some 15-20sec sprints on the way home. But half way a terrible blister made running impossible... I had to stop in a pizzeria in Kirchlindach and call Sandra to pick me up. A really funny story, but I am quite bummed that I couldn't do my quality training. I hope I can run tomorrow! | ||
Monday Jan 16 | ||
| Rollerskiing 59:00 [2] | |
| slept:7.0 | ||
| 16:45
Rollerskiing back from school. I felt like Santa Claus... with my big back pack I was "skiing" through the streets in the falling snow at dawn... with the difference, that my back pack was full of dirty clothing I had to bring finally home... and ok, that I am almost a month too late. | ||
| Strength workout, body we 44:00 [1] | |
| My usual core body strength workout. Especially 10x10 one legged squads.
Somehow today it took me almost 10 min more. Maybe I did the exercices especially well :-)? | ||
Sunday Jan 15 | ||
| Orienteering 1:05:00 [2]10 km (6:30 / km) | |
| slept:7.5 shoes: VJ Panther with dobbs | ||
| Warm up and cool down for our first national O race of the year. Fortunately the ectic environement of the race stimulated me enough to get out of my haze I had been in for the last day.
Actually, I don't think I would have made it out of bed if Sandra wouldn't have given me an ultimatum. | ||
| C • Good thing - ultimatums from y... 2 | ||
| Orienteering race 18:00 [5]5 km (3:36 / km) | |
| shoes: VJ Panther with dobbs | ||
| Sprint race in Effretikon. Well, my brain is definitely in hibernation! Made a 30sec, a 45 sec, a 10sec and 60sec mistake... all only in ONE race! Well well, not so good!
I ended up 2min31sec behind the winnner, our almost junior Fabian Hertner... on the 19th place. Fabians race was really strong, I am impressed. | ||
| Gymnastics and stretching 10:00 [1] | |
| Well, actually I haven't done it yet... but I am about to grab a Calvin and Hobbes book, and stretch me into a great night's sleep... I hope | ||
Saturday Jan 14 | ||
| Bike or Hometrainer 52:00 [1] | |
| slept:9.0 | ||
| Bike tour in the icy fog.
The whole day I was really tired. I thought I would feel better after training... well, in the training I found no energy in my legs (worth, I felt really untrained), and after the bike tour I was not even able to do my strength work out. I guess it must be the accumulated stress, lack of sleep of the last days which breaks out. | ||
| Strength workout, body we 10:00 [1] | |
| Empty...
no power! So I resigned after 10min. | ||
| Gymnastics and stretching 10:00 [1] | |
| At least this I enjoy! | ||
Friday Jan 13 | ||
| Rollerskiing 57:00 [2] | |
| slept:7.2 | ||
| Rollerskied to school. It was so cold I got frostbite on my hearlobs! One week ago I was doing intervals at 29 degres Celsius!! | ||
| 50% off trails, 50% road 1:17:00 [2]16 km (4:49 / km) | |
| shoes: Mizuno Rider | ||
| Ran home from school... at noon!! Being able to get an afternoon free made me so relaxed and slugish that I almost didn't make it home. | ||
Thursday Jan 12 | ||
| 25% off road, 75% road 1:07:00 [1]12.5 km (5:22 / km) | |
| slept:5.5 shoes: New Balance 766 | ||
| Running home in the evening from school.
Barely made it through the day because I again couldn't sleep. After taking a nap on the floor of the locker room I felt actually quite a bit better. | ||
| C • You poor thing! 2 | ||
| 100% trails and roads intervals 12:00 [5] | |
| shoes: New Balance 766 | ||
| Intervals
1x 4', 1 x2', 1 x6' or basically all the places on my way home that weren't icy. | ||
Wednesday Jan 11 | ||
| Rollerskiing 1:00:00 [2] | |
| Rollerskied to school
It is weird to rollerski on roads with snow. I hope soon there will be enough snow so that I can actually ski to school! | ||
| Note | |
| slept:7.5 | ||
| Goal of the day achieved... I slept wonderfully this night!
| ||
| Rollerskiing 55:00 [2] | |
| Rollerskied back from school. The fog is deposing so much "snow" flakes in the forest, that I was actually really skiing (gliding, not rolling) on the road, yupee! | ||
Tuesday Jan 10 | ||
| 25% off road, 75% road 1:17:00 [1]16 km (4:49 / km) | |
| slept:4.5 shoes: Nike zoom marathoner | ||
| Ran home from school.
I had been enough tired the days before to think I would sleep well. Well, because of jet leg I didn't. So I forced myself to run home, trying to ignore the late hour and my tireness. | ||
Monday Jan 9 | ||
| Note | |
| slept:5.0 | ||
| Spend all day running behind all the things I didn't finish before I left for Arizona. In the evening I was handed the Panathlon prize 2006 for my last season. I did a little presentation. Tough thing to do when you are exhausted... but I showed enough pictures and they all laughed... | ||
Sunday Jan 8 | ||
| 100% trails and roads 27:00 [1]5 km (5:24 / km) | |
| slept:3.5 shoes: Nike Shox | ||
| We travelled 23hrs to get from Phoenix to our little Schüpfen. After we took a longer nap, Sandra and I went for a jog. After getting all the rust away, it felt really nice to move. | ||
| Strength workout, body we 33:00 [1] | |
| The usual. Core body strength with 10x10 one legged squads. | ||
Saturday Jan 7 | ||
| Note | |
| slept:5.0 | ||
| Left the house at 4:30 in the morning. Snif, good by beautiful Arizona... here we come cold and foggy Swisscheeseland | ||
Friday Jan 6 | ||
| 25% off road, 75% road 55:00 [2]12 km (4:35 / km) | |
| shoes: Mizuno Rider | ||
| 22' warm up, 10' rest between the intervals, 23' cool down. | ||
| C • So glad! 6 | ||
| 25% off road, 75% road 15:00 [5]4 km (3:45 / km) | |
| shoes: Mizuno Rider | ||
| 2x10x30sec intervals, with 15sec rest inbetween each interval. (10min rest between the two series).
I forgot how tough those intervals are. Especially if the trail is winding, sandy and with short but steep uphills. Actually the hardest of the training was the desert sun. It was like a heat wave would catch you when you stopped an interval. | ||
| Strength workout, body we 55:00 [2] | |
| Started with 15min rowing, than did my usual core body strength exercices. Again with emphasizis on the one legged squad exercice (10x10 dips per leg).
Mmh, this was my last training in Arizona... ...my last training in shorts and light runner sleeve ...my last training in day time ...my last training without time pressure | ||
| Gymnastics and stretching 10:00 [1] | |
| Stretching | ||
Thursday Jan 5 | ||
| 25% off road, 75% road 1:00:00 [2]11 km (5:27 / km) | |
| shoes: New Balance 766 | ||
| Ran in the park situated in the middle of Phoenix. The park is so big, and the houses so spread out, it was difficult to think I was in the center of a 4 million citizen city.
Because my shoe broke yesterday half way through the long jog I missused my ankle for several hours running... today it did hurt quite a bit standing on it and especially running. | ||
| Gymnastics and stretching 10:00 [1] | |
| This was absolutely necessary... I feel like all my muscle fibers are glued together. | ||
Wednesday Jan 4 | ||
| 100% off trails 4:30:00 [1]30 km (9:00 / km) +2250m 6:33 / km | |
| shoes: Asics Nimbus VI | ||
| Sandra, Sandra's father, a friend of his and I went on a long and BEAUTIFUL hike on the ridge of the Superstition Mountains above Phoenix. While the group hiked, I ran a little around to try to take good pictures and sometimes I ran back and forth. I hope I didn't get on their nerves :-).
The trail was so little or inexistant that I consider the running as off trail training. | ||
Tuesday Jan 3 | ||
| 25% off road, 75% road 27:00 [1]7 km (3:51 / km) | |
| shoes: Mizuno Rider | ||
| Little recovery jog on the golf course. My legs are quite tired from the day trip the day before. I guess my quads are still digesting the heavy backpack. | ||
| Strength workout, body we 25:00 [1] | |
| Some core body strength and rowing on the machine. | ||
| Gymnastics and stretching 10:00 [1] | |
| Mmh, about time I am taking a longer moment to stretch those legs. | ||
Monday Jan 2 | ||
| 100% off trails 4:30:00 [1] | |
| Today Sandra's father, Peter, guided me up the jewel of the Phoenix region... the Weavers needle! It peaks out in the Superstition Mountain as a magnificient momument... basically like a large, 400m high needle. The last time I have touched a rope is more than 8 years ago, so I must admit I was a little worried at the sight of that huge rock. The deal to get the best guide of the region, was that I would have to carry most of the climbing material. To secure my life, of course I was agreeing to do such a compromise.
Actually, I wouldn't have believed that hiking at a rapid pace through rough land could be such a good strength endurance training. And I also didn't expect, that the most difficult of the expedition would be to get to the far away needle, and not the actual climbing... with a good guide, I guess every climb is a piece of cake :-) | ||
Sunday Jan 1 | ||
| 75% off trails, 25% road 2:10:00 [1]15 km (8:40 / km) | |
| Wow, what a start in the New Year!
Hit like 50'000 cactus with my toes, had a head ache and ...felt like a slug trying to keep up with Sandra. After two hours of running I had to let Sandra pull away... I hope that woman is getting strong, not the other way round. | ||
| Gymnastics and stretching 22:00 [1] | |
| Core body strength with some rowing. | ||