Training Archive: SwisscheeseIn the 31 days ending 2007-01-31:
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| 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 | W | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Jan 31 | ||
| 100% trails and roads 27:00 [2]5 km (5:24 / km) | |
| slept:7.0 shoes: Saucony Fastwitch 2 | ||
| Warm up and cool down for a test on the treadmill to find out my anaerobic treshold. | ||
| 100% trails and roads 20:00 [3]5 km (4:00 / km) | |
| shoes: Saucony Fastwitch 2 | ||
| The part of the test at middle tempo pace. | ||
| 100% trails and roads 10:00 [5]3 km (3:20 / km) | |
| shoes: Saucony Fastwitch 2 | ||
| Part of the test at full speed. Looking forward to see my resluts.
At the end I ran 1.5 minutes at 21.6kmh before I collapsed :-) | ||
| C • Did Sandra do the test again..... 2 | ||
| 100% trails and roads 1:25:00 [2]18 km (4:43 / km) +300m 4:22 / km | |
| shoes: Saucony Trigon 4 Ride | ||
| Jog to Münchenbuchsee, Kirchlindach, Grächwil and back. Well, starting to feel my training from the last days... getting tired! Time for an easier day tomorrow. | ||
Tuesday Jan 30 | ||
| 100% trails and roads 42:00 [2]8.5 km (4:56 / km) | |
| rhr:36 slept:7.0 shoes: Saucony Trigon 4 Ride | ||
| Nice, first afternoon where I am not on the run since quite a few days.
Jogging surrounding my secret russian running drills. | ||
| Running school 26:00 [3]3 km (8:40 / km) | |
| shoes: Saucony Trigon 4 Ride | ||
| After 20 minutes of warm up I spent 20 minutes on secret russian running drills followed by 10x 15-20sec sprints intergrated in my jog. | ||
| 100% trails and roads 47:00 [2]11 km (4:16 / km) | |
| shoes: New Balance 1024 | ||
| Tikka headlamp jog onto the Schüpberg. | ||
| Strength workout, body we 43:00 [1] | |
| 5 minutes of rope jumping, 35 minutes of core and leg strength with body weight and some ankle exercices. | ||
Monday Jan 29 | ||
| Note | |
| slept:6.5 | ||
| No time for training today.... work, work, work, but fun! | ||
Sunday Jan 28 | ||
| Bike or Hometrainer 10:00 [1] | |
| slept:8.0 | ||
| My ankle feels estonishingly well. Still decided to play it save and not go run on the icy trails.
Warm up on the hometrainer. | ||
| Gymnastics and stretching 10:00 [1] | |
| Ankle exercices. | ||
| 100% trails and roads 22:00 [1]3.5 km (6:17 / km) | |
| shoes: Saucony Fastwitch 2 | ||
| Warm up, some rest and cool down of the intervals. | ||
| 100% trails and roads intervals 33:00 [4]9 km (3:40 / km) | |
| shoes: Saucony Fastwitch 2 | ||
| Got inspired by Baptistes training... 10x3min on the treadmill at the treshold pace with 1min rest. Started doing 5x3min at 18kmh and as I thought this was a little to easy I climbed the speed for 2 intervals at 18.5kmh and the 3 last at 19kmh. This felt like a nice workout... did some controlled speed and didn't destroy myself for the day because I would run too fast. | ||
| Aquajog 55:00 [1] | |
| Right after the treadmill workout I jumped into the pool to do 50min of aquajog followed by some swimming. Keeping the technique up felt really difficult at first because of the running I had been doing just before, but after 20min of focused training my strides finally felt natural. | ||
Saturday Jan 27 | ||
| Orienteering 1:10:00 [2]9 km (7:47 / km) | |
| slept:5.7 shoes: VJ Panther with dobbs | ||
| Kick off of the weekend training camp with the Swiss team on the Kerenzerberg.
Orienteering in Chlosterwald... the forest where the WOC relay in 2003 was planed... too bad the storm didn't make it possible, the terrain is pretty cool. Took it really easy. My ankle felt more stiff than usual and hurt a little bit more than yesterday. | ||
| Unspecified 10:00 [1] | |
| Warm up on an elliptical machine. | ||
| Strength workout, body we 34:00 [1] | |
| Core body and leg strength and ankle exercices. | ||
Friday Jan 26 | ||
| Aquajog 38:00 [1] | |
| slept:7.0 | ||
| Aquajogging at 7am... brrr! | ||
| 25% off road, 75% road 33:00 [1]7 km (4:43 / km) | |
| shoes: VJ Panther with dobbs | ||
| Warm up and cool down for the night O race: "Bern by night" | ||
| Orienteering race 45:00 [5]9 km (5:00 / km) | |
| shoes: VJ Panther with dobbs | ||
| Night O race "Bern by Night" in Zollikofen Wald. I wasn't sure I would run because my ankle didn't feel too good today... but I am glad I did it. My ankle survived and it was a lot of fun.
More adrenaline than any friday night movie: Night-O Mass start! I was happy to see that I am still able to keep up with some of the best orienteers. I was able to win 2 meters ahead of Andreas Müller, Stefan Zingg and Baptiste Rollier. | ||
Thursday Jan 25 | ||
| Orienteering 1:10:00 [2]9 km (7:47 / km) | |
| slept:7.0 shoes: VJ Panther with dobbs | ||
| Orienteering with Sandra and Fränä in some map close to Herzogenbuchsee on a reduced map without trails.
Uh, Switzerland can be cold... and there is a 5 cm layer of snow. | ||
| 100% trails and roads 44:00 [2]10 km (4:24 / km) | |
| shoes: New Balance 1024 | ||
| Night jog on the icy roady. | ||
Wednesday Jan 24 | ||
| Strength workout, body we 43:00 [1] | |
| Core and leg strength with the help of my 2 year old nephew Jan who would climb on my shoulders for further weight or help me when I was struggling.
| ||
Tuesday Jan 23 | ||
| 100% trails and roads 13:00 [1]3 km (4:20 / km) | |
| slept:7.0 shoes: Saucony Trigon 4 Ride | ||
| Jog from work to my parents place... not far enough for a good training! | ||
Monday Jan 22 | ||
| 100% trails and roads 45:00 [1]9 km (5:00 / km) +200m 4:30 / km | |
| slept:8.0 shoes: Asics DS Trainer | ||
| Recovery jog in Schüpberg. Unfortunately no more time for more training... but not a big problem, it's a recovery period. | ||
Sunday Jan 21 | ||
| Bike or Hometrainer 1:00:00 [1] | |
| Road bike tour with Sandra on the Frienisberg... it is almost warmer here in Switzerland than on the US west coast... crazy weather. | ||
Saturday Jan 20 | ||
| 100% trails and roads 35:00 [1]7.5 km (4:40 / km) | |
| slept:1.0 | ||
| Flew back from Phoenix to Swissland. Went for an easy jog with my brother... nice talk and helped to overcome the lack of sleep. | ||
Friday Jan 19 | ||
| 100% trails and roads 26:00 [1]4 km (6:30 / km) | |
| slept:5.5 shoes: Saucony Trigon 4 Ride | ||
| Departed to Switzerland today. So got up at 0430 to jog around the golf course with Sandra and do some core strength... unbelievable that some people do this every day.
My legs still hurt, especially my calfs and shinsplint. I started today a rest period to recover from the 1 month of running since I injured my ankle. | ||
| Strength workout, body we 25:00 [1] | |
| Core strength and ankle strength/balance. | ||
Thursday Jan 18 | ||
| 75% off trails, 25% road 2:25:00 [1]22 km (6:35 / km) +300m 6:10 / km | |
| slept:7.5 shoes: Saucony Trigon 4 Ride | ||
| Rough trail running in the Superstition Mountains at a nice, recovery speed... still felt pretty tired at the end of it.
Spent the first hour hiking with Sandra and Peter... really good warm up to get rid of my stiff legs... but not a training. | ||
Wednesday Jan 17 | ||
| 100% trails and roads 45:00 [1]8 km (5:38 / km) +70m 5:23 / km | |
| slept:7.0 shoes: New Balance 1024 | ||
| 06:40 am, kicked myself out of the house... I wore too little for those freezing temperatures, my legs feel really empty, my shinsplint and my calfs hurt quite a bit... I almost turned around to my warm bed, but planned is planned and I know this was the right training to do so I hobbled on.
20 min warm up, 5 min rest between the intervals and 20 min cool down. | ||
| 100% trails and roads intervals 27:00 [4]7 km (3:51 / km) +150m 3:29 / km | |
| shoes: New Balance 1024 | ||
| 8min, 12min and 7min intervals at sub-treshold pace, rest +- 2min. At first my heart rate was in the pits. Gradually it increased and I felt better. | ||
| Strength workout, body we 25:00 [1] | |
| Went out the whole day rock climbing. But as you spend most time struggling with ropes, watching the others climb and enjoying the scenery, this was a pretty light training. | ||
Tuesday Jan 16 | ||
| 100% trails and roads 46:00 [2]9.5 km (4:51 / km) | |
| slept:8.0 shoes: Saucony Tangent | ||
| Jogging in South mountain park. Legs didn't feel so fresh... the weekend left some scares. | ||
| Running school 25:00 [3]3.5 km (7:09 / km) | |
| shoes: Saucony Tangent | ||
| Intergrated between 15 and 25 sprints of 10-20secs into my jog. At the end of the run I did 20 minutes of specific secret russian running drills. | ||
| 100% trails and roads 22:00 [1]4 km (5:30 / km) | |
| shoes: New Balance 1024 | ||
| Once the sun set, easy jog on the golf course slaloming between the "watering jets". My legs hurt! | ||
| Running school 5:00 [2] | |
| Rope jumping. | ||
| Strength workout, body we 35:00 [1] | |
| Core, leg and ankle strength. | ||
Monday Jan 15 | ||
| Bike or Hometrainer 57:00 [2] | |
| slept:8.0 | ||
| After a 6hr drive through last night we are back in Phoenix.
"Should of been a recovery" bike ride with Peter in South mountain park... but the windy exciting trails made us go faster than planned... it was fun, though. | ||
| 100% trails and roads 53:00 [2]12.5 km (4:14 / km) +100m 4:05 / km | |
| shoes: Saucony Trigon 4 Ride | ||
| Evening run in South Mountain Park experiencing the change of atmosphere while the sun sets. | ||
Sunday Jan 14 | ||
| 25% off road, 75% road 14:00 [2]3 km (4:40 / km) | |
| slept:7.0 shoes: VJ Panther with dobbs | ||
| Warm up for the classic distance in Anza-Borrego.
...the cooling down I spent it with three people kneeling at my feet pulling cactus spines out of my legs... never got so much attention after a race. | ||
| Orienteering race 1:19:00 [5]13 km (6:05 / km) +400m 5:16 / km | |
| shoes: VJ Panther with dobbs | ||
| Classic distance in Anza-Borrego. A little hesitant to the first control, than it went pretty well. I could pass Eric and John who started only 3 and 6 minutes before me. But than I started having troubles keeping my concentration up, they caught up to me again at an intensive pace... and then I fell a first time and a second time in a cactus... ouch... my pants got pinned to my legs by hundreds of spines. I guess this is part of the desert experience... besides the super nice terrain.
Eric and John were looking strong today; I hope we will have a chance to battle again after a merciless winter training at our highest level this summer in Ukraine. | ||
| Orienteering 50:00 [1]3 km (16:40 / km) +200m 12:30 / km | |
| shoes: New Balance 1024 | ||
| After the classic distance, being pined down by cactus spines, 2 days of rough desert conditions and by Eric :-), my stamina to do anything was pretty low. So I decided to go on a hike at the maze O and take some pictures... of course once I was in the incredible terrain of crazy cliffs going in all directions I couldn't resist jumping up and down the steepest earthbanks.
The last 3 days have spoiled me with very technical, interesting and not familiar orienteering. | ||
Saturday Jan 13 | ||
| Event: Anza-Borrego Desert O-Fest | ||
| 25% off road, 75% road 30:00 [2]5.5 km (5:27 / km) | |
| slept:6.5 shoes: VJ Panther with dobbs | ||
| Drove from Los Angeles to the middle of the desert: Anza-Borrego, where we would compete for three races. Saturday: middle distance and sprint. Sunday: classic distance.
This would be the first time I would orienteer in the desert.... versatile land forms (from plains to canyons through rolling hills with intricate relief), no trees, only stones, sand, a little bit of grass... and cacti... Not only because of its special location I was excited for those races, but also 1. I was glad to train in an all organized orienteering event with even SI units 2. those would be the first races since I had torn my ankle ligaments at the beginning of November. Warm up and cool down for the middle distance. | ||
| Orienteering race 36:00 [5]5.5 km (6:33 / km) +270m 5:15 / km | |
| shoes: VJ Panther with dobbs | ||
| Middle distance in Anza-Borrego.
Mixture of intricate rolling hills and canyons. The recipe I came up with was to plan calmly my route and than to be quite aggressive executing it. The short but steep earth banks didn't allow to be hesitant... physically or technically. It worked pretty well with the exception of #4 and #7 which I missed +/- 2min and 1min because I suffered from brain farts (new expression I learned this weekend and which describes nicely most of the orienteering mistakes). While I was sliding down the steep earth banks at a full speed I was close to shed a few tears of joy... after being 2 weeks on crutches, many more weeks where walking would be difficult, and two weeks ago running slowly on a rough trail was a challenge& I was again able to run freely through the terrain. Until today I was hesitant to believe that I would find again the agility I once had, now I know I have it :-). | ||
| 50% off trails, 50% road 40:00 [3]7 km (5:43 / km) | |
| shoes: VJ Panther with dobbs | ||
| Warm up and cool down for the sprint. | ||
| Orienteering race 19:00 [5]3 km (6:20 / km) +130m 5:12 / km | |
| Sprint.
Missed # 10 by +/- 90 sec. Ran into the control area too fast and especially without any concept on how to nail it... so I over ran it and no idea than how to relocate as the terrain was quite diffuse. Uh, starting to feel a little tired... I feel know why I will need the training during the winter months. Again, like this morning this was a really good course in a superb terrain.... felt like running on the moon. | ||
Friday Jan 12 | ||
| 100% trails and roads 22:00 [1]4 km (5:30 / km) | |
| slept:8.0 shoes: Saucony Trigon 4 Ride | ||
| Morning jog. Grrr, quite rusty this morning... do I feel the sprints or the 9 hour tour in Disneyland of yesterday in my legs? I presume more the second reason. The sore legs are totally worth the experience we had in the world of Walt Disney. | ||
| Strength workout, body we 35:00 [1] | |
| Core strength with emphasize on leg strength. | ||
| Orienteering 1:23:00 [2]8 km (10:22 / km) +420m 8:13 / km | |
| shoes: VJ Panther with dobbs | ||
| After yesterdays amazing day in Disneyland we decided to go back to our roots and go orienteering. So we drove to Vasquez Rocks, a map situated 50 minutes outside of Los Angeles downtown. We were told from the Thomsons this terrain is quite awesome... and we were not deceived. Very technical terrain with terraces of large, partly impassable cliffs.
In some sort a strong contrast to yesterday Disneyland, but too me both totally exotic. | ||
Thursday Jan 11 | ||
| 100% trails and roads 1:00:00 [2]13 km (4:37 / km) | |
| slept:6.5 shoes: Saucony Tangent | ||
| Morning jog. Run along the Los Angeles Beach. I thought I would be early heading out before 7am... the beach was already crowded with surfers, walkers, cyclists and runners... quite motivating to get a good workout in. | ||
| Running school 18:00 [3]2 km (9:00 / km) | |
| shoes: Saucony Tangent | ||
| While running along the beach I did every +- 3min 20 second sprints. 10 to 12 repetition.
At the end I did some secret russian running drills. | ||
Wednesday Jan 10 | ||
| 100% trails and roads 30:00 [1]6 km (5:00 / km) | |
| slept:5.0 shoes: Saucony Trigon 4 Ride | ||
| Arrived in Los Angeles. Went from the house of the Thomsons (our generous and kind hosts) for a scouting jog in the neighbourhood... and found in a huge Cosco what I was seeking... a bathroom. | ||
| C • The elusive bathrooms... 1 | ||
Tuesday Jan 9 | ||
| 100% trails and roads 52:00 [1]8 km (6:30 / km) | |
| slept:8.5 shoes: Saucony Trigon 4 Ride | ||
| Another great morning run along the Aptos beach. | ||
| 100% trails and roads 35:00 [1]6 km (5:50 / km) | |
| shoes: Saucony Tangent | ||
| Warm up, parts of my rest and cool down for the intervals. | ||
| 100% trails and roads 22:00 [5]6 km (3:40 / km) | |
| shoes: Saucony Tangent | ||
| Track intervals 5x1200m, planned at a slightly sub treshold pace. Rest: 100m slow jogging, which turned out to be about 70sec. Victoria, John and Eric joined the party.
My times: 3:55 3:49 3:48 3:51 3:45 (last 400m I released the hand break and run it in 70 sec) | ||
| C • The Cheese is back!!!! 4 | ||
Monday Jan 8 | ||
| 25% off road, 75% road 1:02:00 [3]14 km (4:26 / km) | |
| slept:9.0 shoes: Saucony Trigon 4 Ride | ||
| Uhuu, feeling healthy again.... and having the energy to log my training.
Trail run in Point Lobos park near Monterey. It is a little peninsula with perfect little sand beaches but especially wild cliffs droping into the sea, breaking the big waves in a dramatic chaos of water. Ran with Eric. Our goal was to go at an aerobic treshold pace. Unfortunately I didn't have my watch to check my heart rate, but while we were cooling down we were still running 3min50/km on a flat section according to Erics watch... I guess we were going a bit too fast. But anyway it felt great to go at a decent pace. | ||
| Strength workout, body we 1:00:00 [1] | |
| Gympa training. Again, this was a really tough training led by Victoria.
It was set out on the beach, we started with the sunset over the ocean in front of us and ended under a perfect blanket of stars. The constant of this environment was the beats of the boombox carried over a mile down the beach (the boombox, not the beats). | ||
| 100% trails and roads 1:00:00 [2]13.5 km (4:27 / km) | |
| shoes: New Balance 1024 | ||
| 7min Warm up and longer cool down with John on the sandy beach. | ||
Sunday Jan 7 | ||
| 100% trails and roads 52:00 [2]10 km (5:12 / km) | |
| slept:8.0 shoes: Saucony Trigon 4 Ride | ||
| After spending too much time of the night printing the training maps for Quicksilver I had to resign going to the training once it was time to leave. The little sleep but especially my cold had taken away too much energy... so I returned to bed for several hours. When I woke up at noon I first felt totally jetlagged, but after a while I finally felt human again the first time since I started to be sick.
My training: Jog with 10-13 20sec sprints. Most of them along the sand beach :-). | ||
| Note | |
| I have to be careful to sleep enough. So I will start to log my sleep hours again. My goal is to sleep around 8 hours a night... lately it was more between 5 and 6. | ||
| Strength workout, body we 10:00 [3] | |
| Core strength+ankle exercise. | ||
Saturday Jan 6 | ||
| Orienteering 46:00 [1]6.2 km (7:25 / km) | |
| shoes: VJ Panther with dobbs | ||
| I am a little behind with logging, so here is John's comment about the morning training:
Morning terrain run on Joe Grant South outside of San Jose. Ran with a large group of BAOCers at a nice easy pace. | ||
| Orienteering 2:15:00 [2]10 km (13:30 / km) +1000m 9:00 / km | |
| shoes: VJ Panther with dobbs | ||
| Set out the "downhill sprint" controls for the O training I planed for our camp and the BAOC club members in Joe Grant north. Training formula: 3 longer route choices segments cut with 3 downhill sprints. | ||
| Note | |
| Orienteered without tape or a brace. I think I qualify as being recovered from my ankle sprain about 70 days ago.
I still don't feel totally comfortable on my injured foot and my ankle flexibility is still restricted, though. | ||
Friday Jan 5 | ||
| Orienteering 1:00:00 [2]7 km (8:34 / km) | |
| shoes: VJ Panther with dobbs | ||
| Starting to feel a bit more alive.
O training with John in Calero. Memory training. | ||
Thursday Jan 4 | ||
| Note | |
| (sick) | ||
| Uh, spent a bad night... a cold came to visit me. Not a surprise, it has been over a month now that I was constantly surrounded by sick people. Quite estonishing I have survived so long. | ||
Wednesday Jan 3 | ||
| 100% trails and roads 42:00 [1]8 km (5:15 / km) | |
| shoes: Saucony Trigon 4 Ride | ||
| Morning jog with John in the neighborhood of Aptos.
You can see our route on John log: http://www.attackpoint.org/weeklyactivity.jsp/user... | ||
| 100% trails and roads 18:00 [5]6 km (3:00 / km) | |
| shoes: Saucony Tangent | ||
| 800m, 1000m, 1600m, 1000m, 800m, pyramid track workout at treshold pace on the Aptos Track with Tapio, Vladimir, Victoria, Anna, Sandra, John and Christoph.
Rest: 1/2 the time of the interval. Unfortunately I had to stop my mile attempt after 1170m to visit the bathrooms. My times: 800m 2:27, 1000m 3:04, 1170m 3:39, mile 5:10, 800m 2:27 I was very hesitant to do the workout at all, because I have had shine splint for several days now. It turned out to that my problem seemed to heal while I was doing km on the track. The next day my pain was also less acute. I start to think that I get troubles when I run slowly, because I am not used to it. | ||
| 100% trails and roads 35:00 [1]6 km (5:50 / km) | |
| shoes: Saucony Tangent | ||
| Warm up, rest and cool down for the track workout. | ||
Tuesday Jan 2 | ||
| 25% off road, 75% road 1:30:00 [2]17 km (5:18 / km) +400m 4:44 / km | |
| shoes: New Balance 1024 | ||
| Scouting jog in Nisene Marks Park with Anna, Victoria, John, Christoph and Vlad as a tourist guide. Started easy than made the yoyo between the different groups of runners. | ||
| 100% trails and roads 25:00 [1]5 km (5:00 / km) | |
| shoes: New Balance 766 | ||
| Warm up for the gympa training. | ||
| Strength workout, body we 1:00:00 [1] | |
| Gympa training led by Victoria. Oppla, she extorted quite a few sweat drops out of us. | ||
Monday Jan 1 | ||
| Event: US Team Training Camp | ||
| 100% trails and roads 27:00 [1]6 km (4:30 / km) | |
| shoes: Saucony Tangent | ||
| Morning jog. | ||
| Strength workout, body we 25:00 [1] | |
| Core strength and rope jumping. | ||
| 100% trails and roads 1:00:00 [1]12 km (5:00 / km) | |
| shoes: New Balance 766 | ||
| Kick start of the Aptos training camp set up by Vladimir Gusiatnikov... and it did take our breath way... amazing jog along a superb sand beach with an even better sunset over the ocean.
Temperature about 10°C, perfect! | ||