Training Archive: SwisscheeseIn the 31 days ending 2006-03-31:
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| 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 | W | H | F | |||||||||||||||||||||||||||||||||||||||||||||||
Friday Mar 31 | ||
| Orienteering 35:00 [1]4 km (8:45 / km) | |
| shoes: VJ Intergrator 4 | ||
| 1930
Orienteering in Junkholz. Opla, I was running like under drugs... like stoned. I was unable to run faster than walking speed and felt dizzy... but had huge smile on my face!!! ... in retrospective it was quite frightening. An explanation why I might have felt this way was that I had a pretty stressful week behind me at school, and finally I was able to enjoy the weekend, orienteering and an extraordinary sunset. | ||
Thursday Mar 30 | ||
| 100% trails and roads 55:00 [2]12 km (4:35 / km) | |
| shoes: Mizuno Rider | ||
| 20:00
Ran back from school. Warm up, rest and cool down surrounding the intervals. | ||
| 100% trails and roads 15:00 [5]4 km (3:45 / km) | |
| shoes: Mizuno Rider | ||
| 6 Intervals on my way home.
Varying in length of the effort and the rest... did them after my feeling... trying to run about 1.5 to 3 minutes full speed. | ||
Wednesday Mar 29 | ||
| 50% off trails, 50% road 39:00 [2]7 km (5:34 / km) | |
| slept:8.0 shoes: Mizuno Rider | ||
| 19:30
Initially I wanted to do intervals... but I was totally out of it... there was no chance I was able to do good quality intervals today. So I went just for an easy jog. I will feel better tomorrow and that I will be able to do those intervals. | ||
Tuesday Mar 28 | ||
| 100% trails and roads 1:11:00 [2]16 km (4:26 / km) | |
| slept:8.0 shoes: New Balance 766 | ||
| 19:00
Run back from school. Mmh, running felt so smooth! | ||
Monday Mar 27 | ||
| 50% off trails, 50% road 53:00 [2]10 km (5:18 / km) | |
| shoes: New Balance 766 | ||
| Jogging in the forest. For evening jogs changing into summer time was great! | ||
Sunday Mar 26 | ||
| 50% off trails, 50% road 45:00 [2]7 km (6:26 / km) | |
| shoes: VJ Panther with Spikes 2 | ||
| Warm up and cool down for the Spring cup relay. Despite my cold and the bad weather I felt pretty good. | ||
| Orienteering race 40:00 [5]10 km (4:00 / km) | |
| shoes: VJ Panther with Spikes 2 | ||
| Relay race. Hehe, we won!!! Results: http://www.springcup.dk/springcup/2006/index.asp?l... I had a really good race! I was 1min20sec faster than the 2nd fastest on the 3rd leg :-) Here you can read about it: http://www.samaonews.blogspot.com | ||
| C • Woooooooooooooooooooooo! 1 | ||
Saturday Mar 25 | ||
| 50% off trails, 50% road 30:00 [2]7 km (4:17 / km) | |
| shoes: VJ Panther with Spikes 2 | ||
| Warm up and cool down for the Spring Cup in Denmark. | ||
| Orienteering race 1:06:00 [5]16 km (4:08 / km) | |
| shoes: VJ Panther with Spikes 2 | ||
| Classical distance. Well, I am solala happy with this race.
What I wrote about it+map: http://www.samaonews.blogspot.com/ Results: http://www.springcup.dk/springcup/2006/results/cla... | ||
Friday Mar 24 | ||
| Orienteering 50:00 [1]8 km (6:15 / km) | |
| (sick) shoes: VJ Panther with Spikes 2 | ||
| Easy training in Denmark. Not feeling too great, but definitely better than yesterday. | ||
Thursday Mar 23 | ||
| Note | |
| (sick) | ||
| Blah, today my throat is on fire and I feel "not so fresh". I hope I will be able to cure myself until this weekend, because I want to compete at the Spring Cup. | ||
Wednesday Mar 22 | ||
| 100% trails and roads 52:00 [1]10 km (5:12 / km) | |
| shoes: Mizuno Rider | ||
| 12:00
Warm up and cool down for the intervals. | ||
| 100% trails and roads intervals 10:00 [5]3 km (3:20 / km) | |
| shoes: Mizuno Rider | ||
| Intervals. Planed to do 6x3minutes, but I didn't feel alright, so I stopped the intervals after 3 repetitions. I felt sluggish.
I have a sore throat since yesterday evening. I hope I am not getting sick! | ||
Tuesday Mar 21 | ||
| 100% trails and roads 34:00 [1]6 km (5:40 / km) | |
| shoes: New Balance 766 | ||
| Really tough training day today...
Trying to find a "state of full recovery". | ||
Monday Mar 20 | ||
| Aquajog 44:00 [1] | |
| Easy aquajog... got kicked out of the pool before I could finish my training. | ||
Sunday Mar 19 | ||
| Event: 2nd Swiss National race (Welsiker-OL) | ||
| Orienteering 35:00 [2]5 km (7:00 / km) | |
| shoes: VJ Panther with dobbs | ||
| Warm up and cool down for the race | ||
| Orienteering 1:13:00 [5]18 km (4:03 / km) | |
| shoes: VJ Panther with dobbs | ||
| 1st big rendez-vous of the season in the Swiss O scene. Finished 3rd behind Daniel Hubman and Matthias Merz.
More details later... | ||
| C • O-race map and blabla 3 | ||
Saturday Mar 18 | ||
| 100% trails and roads 25:00 [1]5 km (5:00 / km) | |
| shoes: Mizuno Rider | ||
| Morning jog before breakfast as a warm up for the strength workout. | ||
| Strength workout, body we 37:00 [2] | |
| Body core strength workout, as usual, with my 10x10 one legged squads. | ||
Friday Mar 17 | ||
| 100% trails and roads 1:15:00 [3]16 km (4:41 / km) | |
| shoes: Nike air zoom Miler | ||
| 17:30
Warm up, lower intensity of the test, rest between the test and the intervals and cool down. | ||
| 100% trails and roads intervals 25:00 [5]8 km (3:08 / km) | |
| shoes: Nike air zoom Miler | ||
| Second treadmill fitness test (after monday). Running test on a uphill treadmill set at 22°, going every 3 minutes 0.7 km/h faster. I could run 2 minutes at 9.9km/h before I had to stop, which is 1 minute longer than on monday... good good.
After the test and a longer recovery on the now flat treadmill I did intervals for myself (and fortunately without the VO2 mask). 5x2min at 20.0 kmh and 1x2min at 21.0kmh. Always 2minutes rest between the intervals. Actually, I am quite convinced the treadmill would be a great tool to do high quality trainings in the winter... it really learns you to run fast. I wish I could do it more often. | ||
Thursday Mar 16 | ||
| Bike or Hometrainer 10:00 [1] | |
| Tried to go on the hometrainer... but I had no chance, because 3 of my nephews were visiting... they are just too cute not to give them all your attention. | ||
| Strength workout, body we 10:00 [1] | |
| Tried to do some strength workout involving the little worms of nephews... it was actually quite fun... but singing while doing situps is not an easy thing. | ||
Wednesday Mar 15 | ||
| Bike or Hometrainer 25:00 [1] | |
| 16:00
Bike ride (back and forth) to the map "Junkholz", where I did the following training... | ||
| Orienteering 50:00 [2]8 km (6:15 / km) | |
| shoes: VJ Intergrator 3 | ||
| Warm up, some of the rest between the intervals and cool down. | ||
| Orienteering intervals 30:00 [5]6.5 km (4:37 / km) | |
| shoes: VJ Intergrator 3 | ||
| O-intervals.
There is a map 5 km away from Schüpfen, where Sandra and I live since a year, that I have never visited... so today finally I made my first training in it. I ran the old course which was already on the map which I received, trying to run about 5x 1km full speed. In between the repetitions I would continue the course jogging. It was a great exercise, but not having controls in that vague terrain didn't help to keep the speed high. I was also not the most aggressive and my heart rate didn't climb as high as I wished we would in an interval... maybe I have trained a little too much yesterday. If so, high training volume is bad for my physical evolution... it is mainly the high quality trainings which make me get faster, but if I can't do the suposed high quality training at there highest quality, I obviously have a problem... | ||
Tuesday Mar 14 | ||
| 100% trails and roads 22:00 [1]5 km (4:24 / km) | |
| 11:00
Warm up and cool down for the secret russian running drills. | ||
| C • Great blog 2 | ||
| Running school 22:00 [2]3 km (7:20 / km) | |
| Secret russian running drills. | ||
| Strength workout, body we 34:00 [3] | |
| After the running school did a core body strength workout, with emphasis on 10x10 one legged squads. | ||
| XC skiing, classical 3:05:00 [1] | |
| 16:00
Great x-c ski tour. Got it all... powder and icy snow; perfectly groomed and almost unexisting tracks; burning sun, sunset and full moon; 15 km of absolut no elevation, and devils uphills (350m on 4km). Tour: La Tourne,Brot-Dessus, Les Ponts-de-Martel, La Sagne, Tête-de-Ran, La Tourne | ||
| C • Pictures 3 | ||
Monday Mar 13 | ||
| 100% trails and roads 1:00:00 [3]13.0 mi (4:36 / mi) | |
| shoes: Nike air zoom Miler | ||
| Took part in Sandra's research project. Tests on the treadmill with VO2max masks. I hope Sandra will do here a comment, to explain the research she is doing and comment my results...
I don't dare saying anything about this... I know just too little, and the danger of doing a fatal faux pas would be too big. | ||
| 100% trails and roads 30:00 [5]9 km (3:20 / km) | |
| shoes: Nike air zoom Miler | ||
| Some parts of the tests were definitely over the treshold!
Please Sandra, explain the test so I don't have to do it! Thanks! | ||
| C • Threshold tests 4 | ||
Sunday Mar 12 | ||
| Note | |
| Ouf, finally I managed to post a review from the training camp I was on last week in southern France.
http://samaonews.blogspot.com Man, working on a blog can be a real pain... uploading the maps and doing the editing took my almost a day of work. | ||
| C • Read this!!! 2 | ||
| Bike or Hometrainer 42:00 [1] | |
| Easy Hometrainer watching 24 hours... wow, this stuff is dangerous and highly addictive... spent the rest of the evening watch the following episodes. | ||
| Strength workout, body we 10:00 [2] | |
| Short core body strength workout. | ||
Saturday Mar 11 | ||
| 50% off trails, 50% road 53:00 [2]11 km (4:49 / km) | |
| shoes: Ice Bugs | ||
| 08:30
Morning jog. Oh, I feel quite a bit my calf from the secret running drills+strength. | ||
| Orienteering 45:00 [2]8.5 km (5:18 / km) | |
| 14:00
Warm up and cool down for the local O race in Zürich (Säuliamt). | ||
| Orienteering race 40:00 [5]10 km (4:00 / km) | |
| shoes: VJ Intergrator 4 | ||
| Middle distance race 6.4km, 330m elevation.
Results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... A good part of the swiss team runners came. I finished 2nd, about 1min20sec behind Matthias Merz. I was pretty satisfied with my race, no bigger mistakes than 15 sec... and slow feeling, but this was mainly because of the slippery parts in the snow. I a am a little worried, though, that I feel quite tired, like I had trained really hard the last days... and I have trained just average... mmh!? Tomorrow needs to be a rest day! | ||
Friday Mar 10 | ||
| 100% trails and roads 25:00 [1]6 km (4:10 / km) | |
| slept:7.5 shoes: New Balance 766 | ||
| 13:00
Warm up and cool down for the running school. | ||
| Running school 30:00 [3]2 km (15:00 / km) | |
| shoes: New Balance 766 | ||
| Aah, it has been a while, but it felt great to do again the good old secret russian running drills. | ||
| Bike or Hometrainer 22:00 [1] | |
| 18:00
Warm up for the strength workout. | ||
| Strength workout, body we 32:00 [2] | |
| Body weight strength workout, as usual emphasis on 10x10 one legged squads. | ||
Thursday Mar 9 | ||
| 25% off road, 75% road 1:17:00 [2]16 km (4:49 / km) | |
| shoes: Mizuno Rider | ||
| Ran to school.
Had some sore muscle. Because of the treadmill intervals, or maybe from the snowshoeing (this was really tough!)? | ||
| Rollerskiing 55:00 [2] | |
| Rollerskied home from school. Was actually quite tired, but feeling good. | ||
Wednesday Mar 8 | ||
| 100% trails and roads 40:00 [1]7 km (5:43 / km) | |
| shoes: New Balance 766 | ||
| Treadmill. Warm up, 50% of the rest and cool down for the intervals. | ||
| 100% trails and roads intervals 30:00 [5]8 km (3:45 / km) | |
| shoes: New Balance 766 | ||
| Intervals on the treadmill. 10x2min, with 2 min rest.
I wonder if the treadmill was accurate, because I doubt I am able to run in real life the speed the treadmill was saying: 2 intervals at 19km/h, 3 intervals at 19.5km/h, 3 intervals at 20km/h, 1 interval at 20.5 km/h and the last at 21.5km/h. The last interval was really tough, but I think I should have started from the beggining at 20km/h. | ||
| C • That's pretty fast... 5 | ||
| 100% off trails 1:15:00 [2]9 km (8:20 / km) | |
| shoes: New Balance 766 | ||
| Snowshoeing in Magglingen. Ohlala, I didn't expect that snowshoe running would be as tough.
Ironically it was raining buckets, but it was still a lot of fun. I was suprised to see how much snow we have got in the Jura... at least 1m30 | ||
Tuesday Mar 7 | ||
| 25% off road, 75% road 30:00 [1]6 km (5:00 / km) | |
| slept:10.0 shoes: Ice Bugs | ||
| Warm up for the strength workout.
For once slept a lot... and it felt absolutely necessary. I felt already much better than yesterday, but not yet 100%... this will come tomorrow ;-) | ||
| Strength workout, body we 31:00 [3] | |
| Strength workout, emphasizis on 10x10 one legged squads. | ||
Monday Mar 6 | ||
| Note | |
| (rest day) | ||
| Very tired the whole day... from the moment I woke up I was tired, and it went only worse the whole day... haven't felt like that since ages. My legs feel fine, and I don't think the yesterdays race is entirely responsible for my tiredness, but more the accumulated stress over the last weeks. When I started my holidays, I didn't chill out, but instead went to the training camp... I am maybe paying now the tribute.
After two days of good rest I should be again top fit, I believe. | ||
Sunday Mar 5 | ||
| 25% off road, 75% road 1:00:00 [2]10 km (6:00 / km) | |
| slept:7.0 shoes: VJ Panther with Spikes 1 | ||
| Warm up and cool down for the Swiss cross country champs. | ||
| 50% off trails, 50% road race 45:00 [5]12 km (3:45 / km) vdot: 56.7 | |
| shoes: VJ Panther with Spikes 1 | ||
| Cross country swiss champs.
Ended 13th in the elite category, 3min20 behind the winner, 1min40sec behind Fabian Hertner (best orienteer), 1min behind Daniel Hubman. I must say I am disapointed about my race. I had hoped that I would be faster. Well well, I have to train better. I wonder also if the training camp I just finished inhibited my performance... most probably it wasn't the most optimal preparation.... but I am training for the orienteering races, not the cross champs... Results here: http://solv.deimos.ch/index.asp?news_id=977 | ||
Saturday Mar 4 | ||
| Bike or Hometrainer 22:00 [1] | |
| Easy bike ride on the hometrainer while it is storming outside. | ||
Friday Mar 3 | ||
| 25% off road, 75% road 40:00 [2]7 km (5:43 / km) | |
| shoes: VJ Intergrator 3 | ||
| Warm up and cool down for the "middle distance" training. | ||
| Orienteering 50:00 [5]8 km (6:15 / km) | |
| shoes: VJ Intergrator 3 | ||
| Last training of the training camp in Le Caylar. "Middle distance" training in Nant. Map called La Roc Orientation.
I am content about the way I feel... tired, but I was still able to push quite well at this fast training. It was supposed to be a middle distance, but turned out to be a little longer. I could speed up during the developement course... that's a good sign. | ||
| C • do you have any of the maps wi... 2 | ||
Thursday Mar 2 | ||
| Orienteering 23:00 [1]4.0 mi (5:44 / mi) | |
| shoes: VJ Intergrator 3 | ||
| Warm up and cool down for the "pressure training" on the map called Le Mont Merdous. | ||
| Orienteering 40:00 [5]7 km (5:43 / km) | |
| shoes: VJ Intergrator 3 | ||
| "Pressure training". Tuomas, Janne and myself would start in a 30 sec interval on a ca. 10 min loop... the first at the finish wins. We did 4 races like that.
The weather was freezing... intermitend snow/rain and strong wind. My legs and my brain never warmed up, so I ran really badly. Mmh, I guess I am a chicken, not to be able to perform well in rude conditions... | ||
| Orienteering 57:00 [3]9.0 mi (6:19 / mi) | |
| Night O in the map called Potensac. At least in the evening I could find some concentration again. Physically it went also much better. I wrapped myself in all the dry clothing I could find to be warm enough... it worked. | ||
Wednesday Mar 1 | ||
| Orienteering 1:25:00 [2]11 km (7:44 / km) | |
| shoes: VJ Intergrator 3 | ||
| Line O on the map Le Parpaillou. I actually forgot how good this training is. Requires almost all skills for the fine orienteering when you attack a control. | ||
| Orienteering 1:08:00 [3]9 km (7:33 / km) | |
| shoes: VJ Intergrator 3 | ||
| Normal O training on the map La Libertade followed by a Micro-O put up by Baptiste. With a little imagination such a training can be done without great effort and infrastructure... we used toilet paper with different letters as controls.
It was a lot of fun to do it! | ||