Training Archive: SwisscheeseIn the 31 days ending 2006-07-31:
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| 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 | S | S | M | |||||||||||||||||||||||||||||||||||||||||||||
Monday Jul 31 | ||
| Orienteering 58:00 [2]7 km (8:17 / km) | |
| slept:8.0 shoes: VJ Panther with dobbs | ||
| Orienteering training in probably similar terrain to the WOC long distance. | ||
| C • Congratulations!!!!! 11 | ||
| C • Excellent! Brilliant! Congratulations! 1 | ||
Sunday Jul 30 | ||
| 50% off trails, 50% road 30:00 [2]7 km (4:17 / km) | |
| slept:7.5 shoes: VJ Panther with Spikes 2 | ||
| Warm up and cool down for the WOC long quali race | ||
| Orienteering race 1:03:00 [5]13 km (4:51 / km) | |
| shoes: VJ Panther with Spikes 2 | ||
| Quali for the long distance WOC.
Mmh, not a bad, not a good race. Never really felt the flow. Maybe also only because the vegetation was always changing and partly it was quite thick... so having a flow is utopic... one needs to fight. Did one 1.5min Men 14 mistake... that was stupid, and a few route choice mistakes, costing me about 2.5minutes. Physically it looks on the splits that my speed is good. Quintessence for the final: put a smile on your face, orienteering with curiousity and care... and I know now that if I don't search, I am with the best. | ||
Saturday Jul 29 | ||
| 100% trails and roads 1:00:00 [2]10 km (6:00 / km) | |
| slept:7.2 shoes: Saucony Trigon 3 Guide | ||
| Sight seeing jogging in the city of Ahrus. For a swisscheese the harbor was fascinating... a melting pot of regional fishers, holliday sailsmen on old timer boats, a few lost tourists and out of scale marchandise ships in the background. | ||
Friday Jul 28 | ||
| Orienteering 37:00 [2]6 km (6:10 / km) | |
| slept:8.0 shoes: VJ Panther with Spikes 2 | ||
| Model event on Nordskoven. Well, it seems like WOC terrain is going to look like danish forest... no big suprise | ||
| C • Tomorrow's race 2 | ||
Thursday Jul 27 | ||
| 100% trails and roads 22:00 [2]4 km (5:30 / km) | |
| slept:6.0 shoes: Saucony Trigon 3 Guide | ||
| Morning jog in Cormondrèche before leaving for the WOC | ||
Wednesday Jul 26 | ||
| 100% trails and roads 45:00 [2]8 km (5:38 / km) | |
| shoes: Saucony Trigon 3 Guide | ||
| Warm up and cool down for the intervals. | ||
| 100% trails and roads intervals 20:00 [5]5.5 km (3:38 / km) | |
| shoes: Saucony Trigon 3 Guide | ||
| Intervals behind Crostand at Cormondrèche. Ran 4 times a loop of about 1.3km (wild guess) with 1.5 min rest. My times: 4:36, 4:29, 4:37, 4:22. Actua.ly I believe I ran a little bit slower than two years ago when I used to do this loop a lot... mmh!? | ||
Tuesday Jul 25 | ||
| Note | |
| Rest day. | ||
Monday Jul 24 | ||
| 100% trails and roads 1:12:00 [2]16 km (4:30 / km) | |
| slept:6.5 shoes: Saucony Trigon 3 Guide | ||
| 17:00
Ran back from school. Feeling quite tired after the run. | ||
Sunday Jul 23 | ||
| 100% trails and roads 25:00 [1]4.5 km (5:33 / km) | |
| weight:8kg shoes: New Balance 766 | ||
| 10:00
Morning jog to the Bakery with Sandra and a special guest... Boris. Unfortunately Ross twisted his ankle and had to stay at home waiting on us. | ||
| C • Ross! 4 | ||
| 100% off trails 45:00 [2]8 km (5:38 / km) | |
| shoes: VJ Panther with dobbs | ||
| 18:00
Warm up and cool for the intervals. | ||
| 100% off trails intervals 25:00 [5]6 km (4:10 / km) | |
| shoes: VJ Panther with dobbs | ||
| My "through the woods interval loop". 8x3', with 1'30'' rest.
My times were: 2'50'', 2'44'', 2'45'', 2'46'', 2'43'', 2'47'', 2'45'', 2'35''. My last and fastest interval was 6'' slower than my personal best time on this loop... not so dramatic, when I did the pb I had done only 4 intervals... and with 2'35'' I am still 9'' faster than my pb on the 17th of may. | ||
Saturday Jul 22 | ||
| 100% trails and roads 1:30:00 [2]21 km (4:17 / km) | |
| slept:7.5 shoes: Asics DS Trainer | ||
| 15:00
Let it roll! Ran to Münchenbuchsee and than around the map of Schüpberg. Most of the trails I have never been on... and we have been living here for almost 2 years. What a shame. | ||
Friday Jul 21 | ||
| 100% off trails 1:19:00 [2]11 km (7:11 / km) +550m 5:45 / km | |
| slept:7.5 shoes: VJ Intergrator 4 | ||
| 07:15
Japan tour in the morning. What an experience to start the day with the steepest and roughest terrain I can find... the rest of the daily chores will be peanuts besides that. | ||
| 100% trails and roads 21:00 [2]4.5 km (4:40 / km) | |
| shoes: Saucony Trigon 3 Guide | ||
| 19:00
Warm up for the strength training. | ||
| Strength workout, body we 32:00 [2] | |
| The usual body weight strength training program. | ||
Thursday Jul 20 | ||
| 100% trails and roads 1:12:00 [2]16 km (4:30 / km) | |
| shoes: Saucony Trigon 3 Guide | ||
| 06:00
Ran to school. I forgot how tough it is to get up early, but I also forgot how good it feels once to slide along the awakening landscape. | ||
Wednesday Jul 19 | ||
| 100% trails and roads 55:00 [2]10 km (5:30 / km) | |
| slept:8.2 shoes: Asics DS Trainer | ||
| 11:30
Today should be the hottest day in Switzerland this year. Cool! Warm up, some of the rest and cool down for the intervals. | ||
| 100% trails and roads intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: Asics DS Trainer | ||
| 6x3min intervals on bigger flat trails. Because I didn't succeed in getting my heart rate up, I decided during the training not to do 8, but 6 intervals. I believe the load of orienteering last week made me "slow" on the trail+we did a lot of intensive trainings... and because I didn't recover well from one training to another I believe I took the habit not to push to the limit. That's why I might need some more recovery and if I do something fast I have to be carefull that I go to the limit and not stay in the comfortable zone. | ||
Tuesday Jul 18 | ||
| 100% trails and roads 42:00 [3]9 km (4:40 / km) | |
| slept:8.0 shoes: Saucony Trigon 3 Guide | ||
| 10:00
Slept in. "Morning jog" before "breafast". | ||
| 100% trails and roads 19:00 [2]4.0 mi (4:44 / mi) | |
| shoes: Saucony Trigon 3 Guide | ||
| 19:30
Warm up for the strength exercises. | ||
| Strength workout, body we 31:00 [2] | |
| The usual strength exercises. For the 1st time since my Hoffa impinchment my knee almost didn't bother me. | ||
Monday Jul 17 | ||
| 100% trails and roads 40:00 [1]7 km (5:43 / km) | |
| shoes: New Balance 766 | ||
| 20:15
Back to reality... had two patients to treat today. Easy jog with 3 school friends up the Gurten. | ||
Sunday Jul 16 | ||
| 100% trails and roads 40:00 [2]9 km (4:27 / km) | |
| slept:6.5 shoes: Saucony Trigon 3 Guide | ||
| 07:15
Morning jog with Daniel and David before we leave from Denmark. | ||
Saturday Jul 15 | ||
| 100% trails and roads 45:00 [2]9 km (5:00 / km) | |
| slept:7.0 shoes: Saucony Trigon 3 Guide | ||
| Warm up and cool down for a sprint in Aarhus. | ||
| Orienteering race 16:30 [5]3.3 mi (4:59 / mi) | |
| shoes: Saucony Trigon 3 Guide | ||
| Sprint in Aarhus. Had to fight the last days with tiredness and heartburn. Didn't change much today, but I managed to get focused for 15 minutes. Did a stupid mistake to #5 where I didn't see a not passable wall. | ||
| Orienteering 53:00 [2] | |
| shoes: VJ Intergrator 4 | ||
| 10:00
Training in Hjermind Egerkrad. My energy level is very low. Hopefully only because I am sparing my energy for the afternoon sprint :-) | ||
Friday Jul 14 | ||
| 100% trails and roads 45:00 [2]10 km (4:30 / km) | |
| slept:7.5 shoes: Saucony Trigon 3 Guide | ||
| 07:30
Morning jog around the meander of the Sohojlandet. Wonderful morning atmosphere. Just the evening before we passed by many of the places I ran through today with the oldest steam paddle boat of the world, which departs from Silkeborg! | ||
| Orienteering 20:00 [2]4 km (5:00 / km) | |
| shoes: VJ Intergrator 4 | ||
| Warm up for the a long distance race training in Sonderskov. Uh, my stomach is revolting. | ||
| Orienteering race 1:04:00 [4] | |
| shoes: VJ Intergrator 4 | ||
| Blah, long distance training race. My legs, my head and my motivation were miserable. Not much went well! | ||
Thursday Jul 13 | ||
| Orienteering 40:00 [2]7 km (5:43 / km) | |
| slept:8.0 shoes: VJ Intergrator 4 | ||
| Training on the map Ryekol. Because the map is so tiny, we did 4 loops from which 2 were raced as a masstart. | ||
| Orienteering race 18:00 [5]4 km (4:30 / km) | |
| shoes: VJ Intergrator 4 | ||
| 2 masstart loops of 2km on the map Ryekol. For the 1st time in Denmark I didn't do a mistake over 90sec in a fast training.... I'm on the good way, eventhough I didn't nail many controls... | ||
| Orienteering 56:00 [2]9 km (6:13 / km) | |
| shoes: VJ Intergrator 4 | ||
| Afternoon training on the map Vesterskov. Such an enjoyable forest! And there are even some real hills, how nice! | ||
Wednesday Jul 12 | ||
| 50% off trails, 50% road 30:00 [2]5 km (6:00 / km) | |
| slept:7.0 shoes: VJ Intergrator 4 | ||
| Warm up and cool down for a fast training the Swiss team did on the map Hjermind. | ||
| Orienteering tempo 37:00 [5]6.5 km (5:42 / km) | |
| shoes: VJ Intergrator 4 | ||
| Middle distance on Hjermind. Had troubles feeling well physically, my legs were quite dead... and the lack of sleep 2 days ago didn't help. But most team mates are suffering from tiredness... I had a pretty good start in comparison to the others, but than did a huge mistake to #11: I searched for the control in the green, after 1min I finally found a flag with a SI Unit, I punched it and went on... but after 100m nothing in the terrain made sense... I only than realized I must have punched the women's control. Stupid and dangerous game over mistake. Lost 3.5 minutes in the process. | ||
Tuesday Jul 11 | ||
| 100% trails and roads 27:00 [1]5 km (5:24 / km) | |
| slept:8.0 shoes: Saucony Trigon 3 Guide | ||
| 10:30
Jogging around the lake Almind So from our accomodation "Aqua" in Silkeborg. | ||
| Strength workout, body we 30:00 [2] | |
| After the jogging the usual strength workout with 10x10 one legged squads. My knee again hurt after those exercices. | ||
| Orienteering 1:17:00 [2]8.2 km (9:23 / km) | |
| shoes: VJ Intergrator 4 | ||
| 16:00
First training of our WOC Training camp. Multicontrol training on the map Hörbylunde. 34 controls, 8.2km. Was going in a snail tempo... quite tired and a headache. Had quite a few troubles nailing the controls in the green area south-east of the map. | ||
Monday Jul 10 | ||
| 100% trails and roads 42:00 [1]7 km (6:00 / km) | |
| slept:4.0 shoes: Saucony Trigon 3 Guide | ||
| Easy jog. | ||
Sunday Jul 9 | ||
| Orienteering 25:00 [2]5 km (5:00 / km) | |
| slept:8.0 shoes: VJ Panther with Spikes 2 | ||
| Warm up and cool down for our selection race for the WOC on the map Vesterskov. | ||
| Orienteering race 1:38:20 [5]16.9 km (5:49 / km) +660m 4:52 / km | |
| shoes: VJ Panther with Spikes 1 | ||
| Long test race. Bumpy start, lost 3 min on the 2nd control, but than it went really well and could win the race! My way is open for the WOC!!! | ||
| C • Congratulations, Marc. 15 | ||
Saturday Jul 8 | ||
| 100% trails and roads 45:00 [2]8 km (5:38 / km) | |
| slept:8.0 shoes: VJ Panther with Spikes 2 | ||
| Warm up for the middle distance | ||
| Orienteering race 35:30 [5]6.2 km (5:44 / km) +220m 4:52 / km | |
| shoes: VJ Panther with Spikes 2 | ||
| Middle distance selection race for the WOC. Uhla, 1.5 min mistake on 1 control, that is definitely too much! | ||
Friday Jul 7 | ||
| Orienteering 35:00 [2]6 km (5:50 / km) | |
| weight:6kg shoes: VJ Panther with Spikes 2 | ||
| Travelled to Silkeborg for the WOC selection races. Went for a short warm up orienteering in the evening when I got there. | ||
Thursday Jul 6 | ||
| 100% trails and roads 23:00 [2]4.5 km (5:07 / km) | |
| shoes: New Balance 766 | ||
| 07:00
Morning jog. | ||
| 75% off trails, 25% road 40:00 [2]7 km (5:43 / km) | |
| shoes: VJ Panther with Spikes 2 | ||
| 20:15
Warm up and cool down. | ||
| 100% off trails intervals 15:00 [5]3.5 km (4:17 / km) | |
| shoes: VJ Panther with Spikes 2 | ||
| 4x "through the woods interval loop", with 1.5min rest. I am astonished about my time, 2'47'', 2'43'', 2'44'' and the last 2'29'' (which is 14 seconds faster than my personal best time!!! I must be in shape! ... or did I cut a corner?!?). It must be taken in account, that usually I do 8 intervals, so by the time I get to the last one, I am more tired. | ||
Wednesday Jul 5 | ||
| Note | |
| (rest day) | ||
| Forced rest day. That's annoying, I planed to do intervals in the evening, but while I finally arrived at home, a hudge storm had started... quite apocaliptic atmosphere... so I decided it might not be the smartest thing to go into the forest under those circumstances. I hope I will be able to catch up the intervals tomorrow. | ||
Tuesday Jul 4 | ||
| 100% trails and roads 23:00 [2]4.5 km (5:07 / km) | |
| slept:7.5 shoes: New Balance 766 | ||
| 07:15
Morning jog. | ||
Monday Jul 3 | ||
| 100% trails and roads 1:09:00 [2]16.5 km (4:11 / km) | |
| slept:6.0 shoes: Saucony Trigon 3 Guide | ||
| 16:00
Ran back from school. | ||
Sunday Jul 2 | ||
| 100% trails and roads 24:00 [2]5 km (4:48 / km) | |
| slept:8.0 shoes: New Balance 766 | ||
| 08:45
Morning jog. | ||
| 100% trails and roads 30:00 [2]5 km (6:00 / km) | |
| shoes: VJ Intergrator 4 | ||
| 12:00
Warm up and cool down fort the regional race on Junkholz, Rapperswil. | ||
| Orienteering race 56:00 [5]12 km (4:40 / km) | |
| shoes: VJ Intergrator 4 | ||
| Orienteering race. No big mistakes, quite happy with my performance.
Map | ||
Saturday Jul 1 | ||
| 100% trails and roads 36:00 [2]7 km (5:09 / km) | |
| slept:7.0 shoes: Saucony Trigon 3 Guide | ||
| 09:00
Morning jog. Tried to run away from my school thoughts. | ||
| Strength workout, body we 32:00 [2] | |
| The usual bodyweight strength workout. Core strength with 10x10 one legged squads | ||
| Orienteering 59:00 [2]8 km (7:22 / km) | |
| shoes: VJ Intergrator 4 | ||
| 18:00
Orienteering training in Rappenkopf, Langenthal. I used a map without trails: good way to train compass running. And because the forest had so many thorns, it was a good training to toughen up... | ||