Sunday Dec 31 |
 | 100% trails and roads 20:00 [1]4 km (5:00 / km) | |
| shoes: Saucony Tangent |
| Jog with Sandra. Unfortunately there is no more time for training besides party preparations. |
Saturday Dec 30 |
| 75% off trails, 25% road 1:30:00 [2]12 km (7:30 / km) +520m 6:10 / km | |
| shoes: New Balance 766 |
| Morning jog starting from the picturesque town of Jerome. But as the town is only half way up the rim, I tried to get the sun rise from the top. Well, after getting stuck in too many bushes because there where no trails I had to resign after 500m of climb... the sun rise was still amazing over the Verde Valley. |
| Bike or Hometrainer 2:50:00 [1] | |
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| Mountain bike ride with Sandra, Iona, Christoph and Peter starting from Oak Creek into the red rock park of Sedona... really beautiful!
2nd mountain bike ride this year and still no crash, I consider myself lucky |
| 25% off road, 75% road 1:50:00 [2]19 km (5:47 / km) +360m 5:17 / km | |
| shoes: New Balance 766 |
| Running from Oak Creek to Sedona over Chicken Point with Sandra. Didn't expect to run as long, we did underestimate the distance, but especially the slow runnability. |
Friday Dec 29 |
| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
| shoes: Saucony Tangent |
| Morning jog. |
| 100% trails and roads 45:00 [1] | |
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| Strength workout with 10min of jump roping. |
Thursday Dec 28 |
| 50% off trails, 50% road 1:25:00 [2]13 km (6:32 / km) | |
| shoes: New Balance 766 |
| Morning jog up to South Mountain park. Unfortunately the rainy weather made it impossible to have a nice sunrise.
A lot on very rocky terrain, without a trail... quite a challenge for my ankle. My healthy leg started to be tired. |
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| C • Ankle 2 |
| 25% off road, 75% road 1:05:00 [2]13 km (5:00 / km) | |
| shoes: Saucony Tangent |
| Jogging in Usery park. Really pretty. Uuf, this was getting to the limit for my unused legs for running. |
Wednesday Dec 27 |
| 25% off road, 75% road 42:00 [1]6.5 km (6:28 / km) | |
| shoes: Saucony Trigon 4 Ride |
| Morning jog with Sandra in the South mountain park of Phoenix. |
| Bike or Hometrainer 1:45:00 [1] | |
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| Mountain biking in the desert with Christoph and Peter. A lot of fun on those single tracks. |
| 100% trails and roads 32:00 [2]7.5 km (4:16 / km) | |
| shoes: Saucony Trigon 4 Ride |
| Evening run in the dark with Christoph twice around the local golf course... funny experience. |
Tuesday Dec 26 |
| Strength workout, body we 15:00 [1] | |
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| Rope jumping and core exercice on the dallas airport (felt good to move a little after 14 hours of travelling and 3 more to come).
With Sandra we are on our way to Phoenix, Arizona. We will be staying there at her dads place for a week, then go to the US training camp in Aptos (california) and finally go back to her dads place for a further week before returning to Switzerland. |
Monday Dec 25 |
| 25% off road, 75% road 1:30:00 [2]16 km (5:38 / km) +850m 4:27 / km | |
| shoes: Asics DS Trainer |
| Ran up to La Tourne with Stefan |
Sunday Dec 24 |
| Note | |
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| Movie about our last weeks vacation/Training camp with the VeVe boys in Lapland:
www.vehkalahdenveikot.fi/files/veveyllas.wmv
Thanks Janne for doing it.
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| Bike or Hometrainer 25 [2] | |
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| Wake up training |
| 100% trails and roads 23:00 [2]6 km (3:50 / km) | |
| shoes: Saucony Trigon 4 Ride |
| Warm up for strength |
| Strength workout, body we 43:00 [2] | |
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| Core strength+legs. Xmas is great... but not for training. |
Saturday Dec 23 |
| 100% trails and roads 55:00 [2]12 km (4:35 / km) | |
| shoes: Saucony Tangent |
| Run at a pretty good tempo. |
| Bike or Hometrainer 1:00:00 [2] | |
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Friday Dec 22 |
| Bike or Hometrainer 55:00 [2] | |
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| 100% trails and roads 51:00 [2]13 km (3:55 / km) | |
| shoes: Saucony Trigon 4 Ride |
| I will need to do quite a few km before I feel smooth again when running. For the moment quite a few things when I am running. |
Thursday Dec 21 |
| Bike or Hometrainer 20:00 [2] | |
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| Warm up |
| Gymnastics and stretching 20:00 [0] | |
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| Whole bunch of exeercices for my ankle at the physiotherapy. |
| 25% off road, 75% road 36:00 [1]7 km (5:09 / km) | |
| shoes: Saucony Trigon 4 Ride |
| The physio allowed me to go for the first time off the trail! So nice! Of course I still don't feel very secure, and it aches, but I guess I just have to get used to it. |
Wednesday Dec 20 |
| 100% trails and roads 30:00 [2]6 km (5:00 / km) | |
| shoes: Saucony Tangent |
| Test on the treadmill to find out where my treshold is. I will use this value as a base line for my upcoming season. I am curious to get my results and looking forward to bring up those values.
My ankle went really well today! Funny injury. |
| 100% trails and roads 20:00 [4]5 km (4:00 / km) | |
| shoes: Saucony Tangent |
| The 2nd half of the test is pretty tough... actually until you can't keep up with the speed anymore. Sandra was doing the test, she also took my lactic acid |
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| C • Who else...? 4 |
Tuesday Dec 19 |
| 100% trails and roads 33:00 [1]6.5 km (5:05 / km) | |
| shoes: Saucony Tangent |
| Easy jog. My ankle hurt during the first 25', by the end it was doing pretty well. |
Monday Dec 18 |
| Bike or Hometrainer 20:00 [2] | |
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| Flew back from Lapland to Switzerland.
My ankle ached again. Yesterday our car wasn't starting anymore because it was -28C. We tried to make it roll. By doing so I put so much force on my ankle that I have hurt it. Of course the car didn't want to start, so I had to take a taxi.
I think the injury is minor, but it still aches and it is more swollen than usual. Hopefully I can run again tomorrow.
It has been 48 days since the I have torn my ligaments. I am somewhat surprised it takes so long to heal. But according my PT we are right on "schedule". |
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| C • long and long... 5 |
Sunday Dec 17 |
| XC skiing, classical 3:45:00 [2]+1200m | |
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| When we (Jaani, Janne, Tero) left for my goodbye tour from Akäslompolo the thermometer showed -28°C, and there where certainly colder places in the swamps. We climb 3 Tunturis: Tunturi Kuskas, Kesänki and Ylläs, a total of 1220m climb... quite an astonishing number for a training in Finland which is thought to be flat.
It might have been cold, but it was incredibly nice. Almost no clouds, but the sun didn't make it over the horizon! |
Saturday Dec 16 |
| 100% trails and roads 54:00 [2]9 km (6:00 / km) | |
| shoes: Saucony Tangent |
| Run outside at -18°C... |
| 100% trails and roads 6:00 [5] | |
| shoes: Saucony Tangent |
| ... with 3x2min intervals.
This is my first real running training.
During the intervals I could feel how it is really difficult for me to deal with lactic acid. Perfect conditions to start my winter training :-)! |
| XC skiing, classical 2:32:00 [2] | |
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| Planed to go only on a short ski tour... but the stars were so incredible that I suggested that we go around the Tunturis on a 40km tour... Tero agreed, so off we were... with 1 small Tikka floating through the marshes and Lapish forests, with millions of stars watching. |
Friday Dec 15 |
| XC skiing, classical 4:10:00 [1] | |
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| Longer tour around most of the Tunturis with Tero. Skiing with good company, and in such wonderful and calm place seems to go effortless. |
| 100% trails and roads 30:00 [1]6 km (5:00 / km) | |
| shoes: Ice Bugs |
| Easy evening jog. Actually my legs are quite sore from the fasster running yesterday... tomorrow I plan to go all out running... hopefully I will be able to walk after that. |
Thursday Dec 14 |
| Unspecified 40:00 [2] | |
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| 20 min of elliptical to warm up for the running and 20 min hometrainer to cool down. |
| 100% trails and roads 30:00 [3]8 km (3:45 / km) | |
| shoes: Saucony Tangent |
| For the first time I ran flat on the treadmill, going much higher with the speed than what I have been doing earlier. I ran up to 18kmh, but mostly 17kmh. But I think the treadmill is somewhat too slow, so I didn't actually run this speed, eventhough it felt really fast... I will have some sore muscles! |
| XC skiing, classical 1:55:00 [2] | |
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| Night ski tour with Tero... wonderful!!! |
Wednesday Dec 13 |
| XC skiing, classical 3:10:00 [2] | |
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| Tunturi tour with Jaani, Jone and Janne. As I took a shortcut yesterday, I added an extra loop today... mmh, classical skiing can be a dream! |
| XC skiing, skating 1:15:00 [2] | |
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| Evening skiing on the lightened track. |
Tuesday Dec 12 |
| XC skiing, skating 2:10:00 [2] | |
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| Nice skiing with Jone Lehto, Jane Weckman and Tero Föhr around the tunturies of Akäslompolo. Decided to take a short cut not to force my ankle. |
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| C • What's it like training in Fin... 6 |
| Bike or Hometrainer 27:00 [2] | |
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| Warm up in the gym for my longest run since month. |
| 100% trails and roads 1:00:00 [2]11 km (5:27 / km) | |
| shoes: Saucony Tangent |
| The hardest intervals will be peanuts in comparison to the mental torture of 60min of treadmill at a 11kmh and 4.5% elevation :-) |
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| C • I agree... 3 |
Monday Dec 11 |
| XC skiing, skating 1:00:00 [2] | |
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| Arrived in Lapland in the evening... first thing before unpacking was to visit the ski tracks. |
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| C • long 1 |
Sunday Dec 10 |
| Unspecified 43:00 [2] | |
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| 20min of biking before breakfast followed by eliptical training. |
| XC skiing, skating 1:55:00 [2] | |
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| Ski tour in Chapelle des Bois with Luc and Baptiste. |
Saturday Dec 9 |
| Bike or Hometrainer 35:00 [2] | |
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| Morning hometrainer |
| XC skiing, classical 1:15:00 [2] | |
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| Wow, first skiing of the season. Just enough snow in the french Jura to ski. |
Friday Dec 8 |
| Bike or Hometrainer 55:00 [2] | |
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| Taking it easy today as my foot is more swollen than it has been the last days. |
Thursday Dec 7 |
| Bike or Hometrainer 14:00 [1] | |
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| Warm up for... |
| 100% trails and roads 22:00 [1]4 km (5:30 / km) | |
| shoes: Saucony Trigon 4 Ride |
| My first run in 6 weeks on the road!!! |
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| C • woo! 2 |
| Unspecified 10:00 [2] | |
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| Rowing machine... 10minutes felt like I was training for 2 hours... |
| Bike or Hometrainer 10:00 [2] | |
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| Warm up for some strength. |
| Strength workout, body we 40:00 [2] | |
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| Tough whole body strength workout at the gym. |
| Gymnastics and stretching 20:00 [0] | |
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| Foot exercices and stretching!!! |
| Note | |
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| I planed to rollerski in the afternoon, but my ankle had swollen up quite a bit after the strength exercice. I guess it was not yet smart to do some wrope jumping. |
Wednesday Dec 6 |
| Bike or Hometrainer 40:00 [2] | |
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| Hometrainer at a 200-220 watts, cadence 100-110. |
| Gymnastics and stretching 30:00 [1] | |
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| Stabilisation exercices for my foot. |
| Step machine 30:00 [3] | |
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| Stepper. If my heart rate monitor is not lying, my beats/sec are pretty high doing this machine. |
| Step machine 10:00 [5] | |
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| 3x3min on the max of the machine... my heart rate climbed up to 185! I thought my max was around 183! |
| Strength workout, body we 30:00 [1] | |
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| Especially leg strength. |
| 100% trails and roads 40:00 [2]8 km (5:00 / km) | |
| shoes: Saucony Fastwitch 2 |
| Pretty long run on the treadmill. Mostly at 11km/h with 4.5%. Went for 5min at a 14km/h flat, it felt really fast!
I am glad I am able to start running, eventhough it doesn't yet feel very natural. |
Tuesday Dec 5 |
| Bike or Hometrainer 30:00 [3] | |
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| Quick hometrainer session over lunch... worked all day in my new job and in the evening we had a christmas diner... no more time for training. |
Monday Dec 4 |
| Bike or Hometrainer 40:00 [1] | |
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| Hometrained twice shortly over the day. |
| Step machine 40:00 [3] | |
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| 100% trails and roads 30:00 [2]5 km (6:00 / km) | |
| shoes: Saucony Fastwitch 2 |
| Treadmill 10kmh at 4.5% |
| Gymnastics and stretching 20:00 [0] | |
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| Foot exercices. |
| Strength workout, body we 20:00 [1] | |
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| Whole body. |
Sunday Dec 3 |
| Note | |
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| Very poor time management. Didn't get to train. |
Saturday Dec 2 |
| Bike or Hometrainer 50:00 [2] | |
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| Hometrainer in the morning and afternoon. |
| Step machine 30:00 [3] | |
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| Stepped a mountain up... |
| Strength workout, body we 20:00 [3] | |
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| Exercices for the foot and legs. |
| 100% trails and roads 20:00 [1]3 km (6:40 / km) | |
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| Almost a long jog. 10km/h 4.5% incline on the treadmill |
Friday Dec 1 |
| Note | |
| (rest day) |
| No time for training today |
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| C • Where is she? 14 |