Training Archive: SwisscheeseIn the 31 days ending 2007-03-31:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | S | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Mar 31 | ||
| 100% trails and roads 44:00 [1]7.4 km (5:57 / km) +250m 5:05 / km | |
| slept:7.0 shoes: Saucony Trigon 4.2 Ride | ||
| Morning jog to the bakery and into the sun... the fog was just burring our house under and taking a few steps uphill revealed a perfect blue sky while the ground was covered by a thin blanket of fresh snow...mmh! | ||
| 100% trails and roads 55:00 [2]11.4 km (4:49 / km) +360m 4:10 / km | |
| ahr:132 shoes: Saucony Hurricane | ||
| Afternoon jog. Feeling pretty good. First time since a few days that my left ankle isn't disturbing me. | ||
Friday Mar 30 | ||
| Aquajog 50:00 [1] | |
| slept:5.0 | ||
| 6am aquajog.
The good load of fondue from the evening before made it easy not to get hungry through the training... | ||
| Strength workout, body we 50:00 [1] | |
| Extensive core strength with emphasize on the legs (10x10 one legged squads).
Added some rope jumping and foot gymnastic. | ||
| 100% trails and roads 15:00 [1]2.5 km (6:00 / km) +70m 5:16 / km | |
| shoes: VJ Intergrator 5 | ||
| Warm up for the night-O. | ||
| Orienteering 53:00 [4]9.9 km (5:21 / km) +210m 4:50 / km | |
| ahr:154 shoes: VJ Intergrator 5 | ||
| Night-O race in Schüpfen, the place we have been living in for 2 years until this winter.
Started snowing when we arrived at the competition... made it quite difficult to see something in the night. Great winter training. Tried to run fast, but I couldn't find a fast flow, that is why my average heart rate is only 154. | ||
Thursday Mar 29 | ||
| 100% trails and roads 31:00 [1]5.5 km (5:38 / km) +150m 4:58 / km | |
| ahr:114 slept:7.5 shoes: Saucony Hurricane | ||
| Uh, I planned to do intervals, but I couldn't move my legs... felt a little dizzy running, but especially when I got back... I guess my parasympathetic nervous system has taken over this morning. | ||
| 100% trails and roads 15:00 [1]2 km (7:30 / km) | |
| shoes: VJ Intergrator 5 | ||
| Film making in Büttenberg.
Warm up, transition from the one filming spot to another. | ||
| Orienteering intervals 15:00 [5]3 km (5:00 / km) +100m 4:17 / km | |
| shoes: VJ Intergrator 5 | ||
| Film making.
Lots of sprints (mostly only a few seconds) for the film. | ||
Wednesday Mar 28 | ||
| Aquajog 50:00 [1] | |
| slept:6.0 | ||
| 6am aquajog... | ||
| Strength workout, body we 38:00 [1] | |
| ... followed by core strength exercises.
| ||
| 100% off trails 1:25:00 [2]18.3 km (4:39 / km) +480m 4:06 / km | |
| ahr:137 shoes: Saucony Trigon 4.2 Ride | ||
| Polarized training... at 6am and at 8.30pm. Worked during the day.
Went running from Home to Twannberg above the sea of lights from the Seeland. | ||
Tuesday Mar 27 | ||
| 100% off trails 45:00 [2]9.8 km (4:36 / km) +280m 4:01 / km | |
| ahr:137 slept:8.0 | ||
| Lunch break jog from my parents house. | ||
| 100% off trails 35:00 [1] | |
| Cross O training with Baptiste in Bevaix.
Warm up, cool down and rest. | ||
| Orienteering 35:00 [5] | |
| shoes: VJ Lop | ||
| The Cross and O part of the training. | ||
Monday Mar 26 | ||
| Aquajog 50:00 [1] | |
| 6am training.
Started well my training day, but by the time I came home from work it was late enough and my energy level low enough that I didn't do my planed evening jog. | ||
Sunday Mar 25 | ||
| Event: 1. National Race / Basler Einzel OL | ||
| 75% off trails, 25% road 1:03:00 [2]10.3 km (6:07 / km) +365m 5:12 / km | |
| ahr:136 slept:7.5 (injured) shoes: Ice Bugs | ||
| Instead of the first A meet in Switzerland I went out on a therapeutical jog... actually, I can slowly drop the "therapeutical". I almost didn't feel my hamstring.
Ran in Macolin... in 30cm of snow. It was really fun... good swamp training. | ||
Saturday Mar 24 | ||
| Bike or Hometrainer 20:00 [1] | |
| Warm up. | ||
| Strength workout, body we 32:00 [1] | |
| Core strength. Emphasise on legs (10x10 one legged squads) | ||
| XC skiing, classical 1:37:00 [1] | |
| ahr:126 slept:7.5 | ||
| First XC skiing this year!!! Also first real snow in the Jura!!
Pré d'Orvin-Nods-and up direction Place Centrale. After 3 month of abstinence I felt like it was the first time of the season that I was skiing. | ||
Friday Mar 23 | ||
| Aquajog 50:00 [1] | |
| slept:6.5 | ||
| 6 am aquajog feels from time to time better... I might get addicted ;-).
But if I wouldn't meet Manu there I think I would still not make it out of bed. | ||
| 100% trails and roads 34:00 [1]6.5 km (5:14 / km) +150m 4:41 / km | |
| ahr:120 (injured) shoes: Saucony Hurricane | ||
| Jogging with Baptiste in Plan du Bois. Still taking it easy with my harmstring. In the morning I could feel it quite a bit. | ||
Thursday Mar 22 | ||
| Bike or Hometrainer 20:00 [1] | |
| slept:7.5 | ||
| Warm up. | ||
| Strength workout, body we 32:00 [1] | |
| Core strength with emphasize on the legs. | ||
| 100% trails and roads 1:00:00 [2]14 km (4:17 / km) | |
| ahr:150 shoes: Asics DS Trainer | ||
| Therapeutic jog on the treadmill at 14km/h. I only started feeling something with my hamstring after 40min of running... good sign of recovery, but shows that it is still not 100%. After the training the injured spot was also more sore... but not more than just sore (not painful). | ||
Wednesday Mar 21 | ||
| Note | |
| (injured) | ||
| No time for training... overslept in the morning. I guess also being injured made be not very motivated to search for a training I could do without taking risks to slow down the healing.
I did 5 min of hometrainer and foot gymnastics before going to bed. | ||
Tuesday Mar 20 | ||
| Orienteering 40:00 [1]4 km (10:00 / km) +200m 8:00 / km | |
| shoes: VJ Lop | ||
| Orienteering training in Scarpape. Warm up, picking up controls. | ||
| Orienteering 20:00 [4]3 km (6:40 / km) +400m 4:00 / km | |
| shoes: VJ Lop | ||
| The goal of the Scarpape training was up hill cross, and downhill orienteering. 3 times same uphill on the trail followed by 3 different O courses.
Unfortunately my injury from the day before forced me to stop the training in the middle... I guess it is more serious than what I was hoping. | ||
Monday Mar 19 | ||
| 100% trails and roads 40:00 [2]10.1 km (3:58 / km) | |
| ahr:140 (injured) | ||
| Morning jog from Tenero to Locarno and back. I felt increasing pain in my left hamstring... enough that I had to slow down the pace because it was hurting too much.
...not good. | ||
| Strength workout, body we 25:00 [1] | |
| Core strength.
The pain is constant. I will have to take a rest today and hope it will heal by tomorrow. | ||
Sunday Mar 18 | ||
| 100% trails and roads 40:00 [2]6.0 mi (6:40 / mi) +300m 3:35 / km | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Longer warm up for the race in Rovio. | ||
| Orienteering 48:00 [4]5.5 km (8:44 / km) +430m 6:16 / km | |
| ahr:151 shoes: VJ Lop | ||
| Weird O race. My average heart rate was 151, I didn't stop doing mistakes... and aweful result... lost 8 minutes(!) on Baptiste who won. | ||
| 100% trails and roads 46:00 [2]11.3 km (4:04 / km) | |
| ahr:133 shoes: New Balance 1024 | ||
| Evening jog with K81 from Tenero to Locarno. | ||
Saturday Mar 17 | ||
| Orienteering 40:00 [1]6 km (6:40 / km) +200m 5:43 / km | |
| slept:8.0 shoes: VJ Intergrator 5 | ||
| Setting out controls for the juniors in Tesserette. | ||
| Orienteering 52:00 [2]9 km (5:47 / km) +380m 4:46 / km | |
| shoes: VJ Intergrator 5 | ||
| Own orienteering in Tesserette... the woods were so pretty that it was almost a level 3 intensity training... hard to keep it slow when the forest is so inviting. | ||
| C • Scenery speedometer 2 | ||
| 100% trails and roads 20:00 [1]3.5 km (5:43 / km) | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Evening jog with Bio... warm up for the core strength training. | ||
| Strength workout, body we 30:00 [1] | |
| Core strength with Bio and Mättel at the shore of the "Lago Majore"... in shorts and T-shirt at 7pm... and it was still warm!!!
Felt good to do some strenght exercice after standing around the whole day. | ||
Friday Mar 16 | ||
| Orienteering 1:19:00 [1]7 km (11:17 / km) +655m 7:41 / km | |
| ahr:117 slept:7.5 shoes: VJ Intergrator 5 | ||
| O Training in Curzutt... uh, I didn't remember this terrain to be SO rough and steep. | ||
| Town orienteering 30:00 [4]7.5 km (4:00 / km) +60m 3:51 / km | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Sprint training in Bellinzona. 4 exercices at full speed.... with such good practices I might even get good at it ;-) | ||
| 100% trails and roads 40:00 [1]5 km (8:00 / km) | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Warm up and rest between the exercises. | ||
Thursday Mar 15 | ||
| 50% off trails, 50% road 1:28:00 [2]13 km (6:46 / km) +870m 5:04 / km | |
| ahr:136 shoes: New Balance 1024 | ||
| A special course for US+Swiss Team members has been set up by Kilian Imhof to become official Swiss coaches for kids and juniors. This 4 day course is taking place in Tenero (Ticino)... should be an optimal place for training :-). That is why Sandra and I are staying there 2 more days after the course.
After some theory we (Bio (Sandro Rechsteiner), Mättel (Matthias Gilgien) and Chlöde (Daniel Hubmann) finally got a chance to climb from Tenero to Motti di Monti. The conditions are just perfect: amazing scenery and 20C! On the way up Chlöde led the group, and accordingly the pace was pretty high... but overall it was a comfortable pace. | ||
| 100% trails and roads 12:00 [1]2 km (6:00 / km) +51m 5:19 / km | |
| slept:5.5 shoes: Saucony Hurricane | ||
| Before leaving for the Ticino we got up at 0530... Sandra to pack and me to train (but not so much).
| ||
| Strength workout, body we 25:00 [1] | |
| Core Strength after the short warm up. | ||
| 100% trails and roads 15:00 [3]3 km (5:00 / km) +150m 4:00 / km | |
| shoes: Saucony Tangent | ||
| Same test as in the morning, but uphill.
Middle part. | ||
Wednesday Mar 14 | ||
| Note | |
| slept:6.0 | ||
| Work, organizing, work... no time for training. | ||
Tuesday Mar 13 | ||
| 100% trails and roads 30:00 [1]6 km (5:00 / km) | |
| slept:8.0 shoes: Saucony Fastwitch 2 | ||
| Official treadmill test of the Swiss team to find out how my shape is.
The treadmill starts at 12kmh and climbs every 3 mins by 1.6 kmh until you can' t hold the speed anymore. Heart rate is taken all the way and acid lactic is taken at every 3 min. Warm up, some of the easier part of the test and cool down. | ||
| 100% trails and roads 15:00 [3]4 km (3:45 / km) | |
| shoes: Saucony Fastwitch 2 | ||
| Official treadmill test of the Swiss team.
The middle part of the test... getting to a good pace... | ||
| 100% trails and roads 12:00 [5]4.2 km (2:51 / km) | |
| Official treadmill test of the Swiss team.
The end and tough part of the test. I was able to hold 3min at 21.6kmh... this is the best I have ever done, and also quite a bit better than what I thought I would be able to do... I guess I have trained well since my ankle injury in November. I did the same test already twice since my accident: December 20th 2006, January 31st 2007 (explanation of test procedure) | ||
| 100% trails and roads 45:00 [1]6 km (7:30 / km) +150m 6:40 / km | |
| shoes: Saucony Tangent | ||
| Same test as in the morning, but uphill.
Warm up, easy part of the test and cool down. | ||
| 100% trails and roads 15:00 [5]3.5 km (4:17 / km) +250m 3:09 / km | |
| shoes: Saucony Tangent | ||
| Same test as in the morning, but uphill.
BTW, the incline of the treadmill is 22%. I managed to keep up 1.5min at 9.9kmh. This is supposed to be a better performance than my flat running test from the morning... but actually I have done already better on the uphill test... but without having an all out test only 2 hours before. The distances and climb are a rough approximation... I don't have time to calculate the exact values. | ||
Monday Mar 12 | ||
| 100% trails and roads 35:00 [1]5.3 km (6:36 / km) +115m 5:57 / km | |
| slept:7.0 shoes: Saucony Hurricane | ||
| 9.2pm, after a day at work Sandra kicked me out again to go running... and she was right to do so... I really did enjoy it once I was out. | ||
Sunday Mar 11 | ||
| 100% trails and roads 22:00 [2]3.5 km (6:17 / km) +250m 4:38 / km | |
| slept:8.0 | ||
| Ran to the O training from my parents home. | ||
| Orienteering 1:10:00 [2]10.5 km (6:40 / km) +350m 5:43 / km | |
| ahr:125 shoes: VJ Intergrator 5 | ||
| Compass training in Le Serroue on a reduced map (without trails) with the Swiss junior team. Quite a challenging training! Felt pretty stiff... slept maybe too much tonight :-) | ||
| C • Serroue 2 | ||
Saturday Mar 10 | ||
| 100% off trails 35:00 [1]6 km (5:50 / km) +200m 5:00 / km | |
| slept:4.0 shoes: VJ Intergrator 5 | ||
| Warm up and rest between the sprints.
Didn' sleep enough last night... not much time to do so and on top of that my mind was running. | ||
| Orienteering 48:00 [4]7.2 km (6:40 / km) +200m 5:51 / km | |
| shoes: VJ Intergrator 5 | ||
| 4x O-sprints (about 4x1.8km on a 1:10000 map) in Le Devens with the Swiss Junior O team. Was a lot of fun! They are good! | ||
| 50% off trails, 50% road 57:00 [1]11 km (5:11 / km) +300m 4:34 / km | |
| Sunset jog with the juniors on La Vue des Alpes. It was nice to find again some snow to run in... I have been missing it because of this warm winter we had. | ||
Friday Mar 9 | ||
| Aquajog 43:00 [1] | |
| 0600, the door of the swimming pool didn't want to open. After 30min we finally managed to break in. Quite annoying to get up so early and waste such time.
Had problems being focused on my training. | ||
| 100% trails and roads 1:56:00 [2]21 km (5:31 / km) +1010m 4:27 / km | |
| ahr:138 shoes: New Balance 1024 | ||
| Macolin-End der Welt-Evilard-Frinvillier-Chemin des hauts des Roches d'Orvin-La Ragie-Les Voigières-La Hôte-Jorat-End der Welt. Frensh names are just easier to remember than German ones!
I planed only a 90 minute run... well, did a few discovery detours... really exciting tour! | ||
| 100% off trails 8:00 [1]0.6 km (13:20 / km) | |
| ahr:115 shoes: New Balance 1024 | ||
| Between La Hôte and Jorat I missed the trail in the dark and bush-waked through the forest... the few cliffs do go down were quite a challenge. | ||
Thursday Mar 8 | ||
| 100% trails and roads 51:00 [2]10.8 km (4:43 / km) +280m 4:11 / km | |
| ahr:138 slept:6.5 shoes: Saucony Trigon 4 Ride | ||
| Morning jog in Magglingen. Forced myself to go a hint faster than my "head in the clouds" (when I don't even realize I am running) pace. | ||
| Bike or Hometrainer 6:00 [1] | |
| ahr:106 | ||
| Evening training.
A little short in time to do the whole training. So I cut short the warm up on the Hometrainer. | ||
| 100% trails and roads 50:00 [1]9.8 km (5:06 / km) +145m 4:45 / km | |
| ahr:125 shoes: Saucony Tangent | ||
| Warm up, 3x2.5min rest and cool down for the intervals. | ||
| 100% trails and roads 20:00 [4]4.2 km (4:46 / km) | |
| ahr:169 shoes: Saucony Tangent | ||
| 4x(10x(15sec full speed, 15 sec jog)). 2.5 minute rest between the series. I was astonished to see how well my heart rate would climb. I alternated the series on the track and on an over sized soccer field. I noticed I was running about 90 meters in 15 seconds. Last week I thought I was running a little more than 100 meters in the same training on the indoor track... I must have than been reading the wrong measurements. | ||
| Note | |
| mmh, I am running the same pace on the warm up as on the intervals... eventhough I am running only half of it full speed this seems still a little odd.... I will have to look into the details when I have more time... whenever this is... | ||
Wednesday Mar 7 | ||
| 100% trails and roads 41:00 [1]8.2 km (5:00 / km) +180m 4:30 / km | |
| ahr:129 slept:8.0 shoes: Saucony Hurricane | ||
| Run before and after the running school. | ||
| Running school 26:00 [1]3.5 km (7:26 / km) | |
| ahr:122 shoes: Saucony Hurricane | ||
| Secret russian running drills over my lunch break at work. | ||
| Strength workout, body we 39:00 [1] | |
| Core strength training. Focuse on my legs (10x10 one legged squads). | ||
| Gymnastics and stretching 10:00 [0] | |
| Foot gymnastic | ||
Tuesday Mar 6 | ||
| Aquajog 50:00 [1] | |
| slept:6.5 | ||
| 6 am Aquajog. Sounds much worse than it actually was... it was almost pleasant. | ||
| 25% off road, 75% road 58:00 [1]10.5 km (5:31 / km) +225m 4:59 / km | |
| ahr:127 shoes: Saucony Trigon 4 Ride | ||
| Did a loop starting from Beatenberg with 2x20min fast on up hill sections.
Starting section (warm up), rest between the two 20min intervals, end of the run (cool down). | ||
| 25% off road, 75% road 40:00 [4]7.2 km (5:33 / km) +735m 3:41 / km | |
| ahr:165 shoes: Saucony Trigon 4 Ride | ||
| Two times 20min fast on my run. Made those two sections running uphill. | ||
Monday Mar 5 | ||
| Bike or Hometrainer 8:00 [1] | |
| My lunch breaks get always shorter and shorter... warm up for some strength. | ||
| Strength workout, body we 30:00 [1] | |
| Core strength and as usual emphasize on legs. | ||
| 100% trails and roads 1:10:00 [2]15.2 km (4:36 / km) +335m 4:09 / km | |
| ahr:136 shoes: New Balance 1024 | ||
| Night jogging under an immaculate sky of stars and a rising full moon. | ||
| C • Did you get the total Lunar ec... 2 | ||
Sunday Mar 4 | ||
| 100% trails and roads 43:00 [1]6.5 km (6:37 / km) +220m 5:39 / km | |
| ahr:110 slept:7.5 (rest day) | ||
| Recovery jog with Sandra and her dad. | ||
| C • XC race 3 | ||
Saturday Mar 3 | ||
| 100% trails and roads 35:00 [1]6.6 km (5:18 / km) +140m 4:48 / km | |
| ahr:127 slept:8.0 shoes: New Balance 1024 | ||
| Morning jog to the bakery. | ||
| 100% trails and roads 35:00 [2]6 km (5:50 / km) | |
| shoes: Saucony Kilkenny | ||
| Warm up cheering up Sandra while she ran and cool down for the XC race. | ||
| 100% trails and roads race 42:01 [5]12 km (3:30 / km) vdot: 61.4 | |
| shoes: Saucony Kilkenny | ||
| Swiss XC race. Finished 5th overall and 4th Swiss (2nd was an African). I was really pleased with my race. Started with the pack and felt quite comfortable. 3km before the end in a moment of inattention I lost contact to David Schneider and an other runner. The two leaders did a race by themselves since the beginning. So I ended 5th, 1:55 behind the leader.
Since my ankle injury in November I have often fought with problems whether with the ankle or because of stiff/aching muscles. And this morning I hardly made it out of bed because I felt so tired... so to get such a positive feedback of my shape is a really nice surprise. The results of the orienteer: 4th: David Schneider 41:50 5th: Swisscheese 42:01 6th: Gabriel Lombriser 42:29 7th: Matthias Merz 42:31 10th: Domi Koch 43:02 15th: Christian Ott 43:31 20st: Stefan Zingg 43:56 22nd: Simon Hodler 44:01 25th: Christian Mathys 44:17 26st: Christoph Ratgeb 44:18 27th: Beat Zimmermann 44:50 28th: Benno Schuler 45:09 29th: Baptiste Rollier 45:17 Unfortunately Daniel Hubmann ran the short xc champs, so no comparison to him. But he did really well there and finished 3rd (4000m in 13:13). The terrain was quite swampy because of the heavy rain we had in Switzerland the last week. So I was really pleased to use my new XC shoes with 15mm spikes at the front and no profile on the heel (the mud only gets clumped up between the profile). Before I always used my O shoes for such races. | ||
Friday Mar 2 | ||
| Aquajog 50:00 [1] | |
| slept:4.0 | ||
| After a good fondue with Manoo and Sandra and a short night I met again Manoo at 0600 in the swimming pool for some aquajogging. I slept little enough that I felt really good... and my stomach was certainly still in the process of cheese digestion while I was exercising (so no worry about getting hungry even without eating a breakfast) | ||
| Strength workout, body we 15:00 [1] | |
| Some core strength and foot exercise after the swimming. | ||
| 75% off trails, 25% road 56:00 [2]7.8 km (7:11 / km) +285m 6:04 / km | |
| ahr:129 shoes: VJ Intergrator 5 | ||
| Headlamp run through the forest of our new home. The forest is perfect for training Scandinavian terrain... stony and rough.
Had to come back on the trails because the training was getting longer than planed. | ||
Thursday Mar 1 | ||
| 100% trails and roads 50:00 [1]9.5 km (5:16 / km) +190m 4:47 / km | |
| ahr:129 slept:8.0 shoes: New Balance 1024 | ||
| Warm up, 2x3.5min rest and cool down of the intervals. | ||
| 100% trails and roads intervals 15:00 [5]4 km (3:45 / km) | |
| ahr:166 max:175 shoes: Saucony Fastwitch 2 | ||
| Tried out a form of polarized training. I went on the indoor track which is 2km away (!) from home and did 10 times 15sec fast,15sec jogging. Three sets of those, inbetween 3.5min of rest.
I was really surprised to feel that my body was giving the same symptoms as if I was doing a treshold training, eventhough the effort is much shorter (15secs) and the speed much higher (maybe 13 to 14sec/100m). I think I will do this more regularly in my winter training. But the condition need to be perfect, like they are on an indoor track (especially when outside there is a 100km/h wind). In the future I should also build up to 4 or 5 sets. | ||
| C • Wow! This looks amazingly ide... 6 | ||
| Bike or Hometrainer 30:00 [1] | |
| Spinning waiting that the treadmill is free and short cool down. | ||
| 100% trails and roads 45:00 [3]11.3 km (3:59 / km) | |
| ahr:157 shoes: Asics DS Trainer | ||
| Wanted to run 45min at a 4.00 min/km pace. Unfortunately my footpod on the Polar RS 800 and the treadmill had quite a discrepancy of speed. So I opted for a middle way, running 4.07min/km on the watch and 3.35 min/km on the treadmill. Felt mentally pretty hard to run so long at a pretty good speed on the machine. | ||