Friday Aug 31 |
 | 100% trails and roads 35:00 [1]5 km (7:00 / km) +450m 4:50 / km | |
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| Morning jog, taking the cable car down to Bienne and running up to Magglingen. Ouch, my hip hurts really badly. |
| 100% trails and roads intervals 1:26:00  13 km (6:37 / km) +600m 5:22 / km | |
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| After the morning training I decided I should visit my doctor to show my hip. But before doing so I thought I would try to make it be the most painful possible, so that the diagnosis would be easy. So I decided to do 5x (3min20 up hill intervals, 4min rest, 1km on the track at 3:03 pace, 1.5min rest)... astonishingly the workout did more heal than hurt my hip... |
Thursday Aug 30 |
| 100% trails and roads 10:00 [1]2 km (5:00 / km) | |
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| Warm up. |
| Strength workout, body we 15:00 [1] | |
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| Strength workout and gymnastic for my hip. |
| Strength workout, body we 35:00 [1]7 km (5:00 / km) +200m 4:22 / km | |
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| Evening jog. My left hip hurts a lot today. More than ever. |
Wednesday Aug 29 |
| 100% trails and roads 1:12:00  15 km (4:48 / km) +500m 4:07 / km | |
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| Planed to do a sprint race... but the roads going there were all closed because of huge amounts of rain... went for a run at home instead... running on trails felt more like river rafting... fun, especially in the dark with the headlamp |
Tuesday Aug 28 |
| Strength workout, body we 1:07:00  17.6 km (3:48 / km) +110m 3:41 / km | |
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| Flat asphalt run at a pretty good pace. |
| Orienteering 28:00 [1]4 km (7:00 / km) +150m 5:54 / km | |
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| Small O training in Tête Plumée. |
Sunday Aug 26 |
| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
| shoes: Saucony Trigon 4.2 Ride |
| Accompanying Sandra on her morning jog before the sprint race. |
| 100% trails and roads 45:00 [2]12 km (3:45 / km) | |
| shoes: Saucony Hurricane |
| Evening run on Hydropark... enjoying the last time the beach running. |
Saturday Aug 25 |
| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
| shoes: Saucony Trigon 4.2 Ride |
| Accompanying Sandra on her morning jog before her relay race... feeling healthy again. |
| 100% trails and roads 45:00  11 km (4:05 / km) | |
| shoes: Saucony Hurricane |
| Evening run with John along the beach of Hydropark. |
Friday Aug 24 |
| 100% trails and roads 20:00 [1]3 km (6:40 / km) | |
| shoes: Saucony Hurricane |
| Jog to check my health. My stomach is still a little sensitive, but today I feel healthy again... just one day too late. |
Thursday Aug 23 |
| Note | |
| (sick) |
| Not a day of glory...watching the Long distance race online in the hotel.
The antibiotics I took yesterday evening worked fairly well. This morning I felt really good waking up, but I still wasn't able to eat normally at breakfast... feeling nauseous after a few spoon full of milk rice. My stomach needs more time to recover. It is tough to admit, especially because I feel pretty good when I am resting, but taking in food is just not possible without feeling like throwing up...
What a disappointment! But I believe there will be other races which will suit me just as well... and I will do my best to be ready than :-) |
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| C • Stomach flu 5 |
Wednesday Aug 22 |
| Note | |
| (sick) |
| Had to throw up the night before and than spend the night on the bathroom. Feeling quite ok when I am resting in bed, but eating is very tough and makes me feel quite sick. Strong Diarrhea. Not an optimal timing to get the stomach flue or some sort of food poisoning. |
Tuesday Aug 21 |
| Orienteering 45:00 [1]5 km (9:00 / km) | |
| shoes: VJ Intergrator 6 |
| Running in the qualifying terrain of the middle distance. Awesome terrain! |
| 100% trails and roads 43:00  10 km (4:18 / km) | |
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| Afternoon run with Baptiste in the hottest moment of the day to get used to the heat. |
Monday Aug 20 |
| Orienteering 20:00 [3]3.5 mi (5:42 / mi) | |
| shoes: Saucony Trigon 4.2 Ride |
| Recovery jog. Diarrhea made me go home earlier... next times I will take diarrhea more seriously! |
Sunday Aug 19 |
| 50% off trails, 50% road warm up/down 36:00  6 km (6:00 / km) | |
| shoes: VJ Panther with Spikes 1 |
| Warm up for the WOC Long Distance Quali.... good timing, first time I am not feeling any pain in my left leg. |
| Orienteering race 58:00 [5]11 km (5:16 / km) +360m 4:32 / km | |
| shoes: VJ Panther with Spikes 1 |
| WOC Long distance qualification race in Kiew.
Very different terrrain than what we have been training on so far in Kiew. Usually we trained in closed forest similar to last years WOC in Denmark, today it reminded me more of the terrain I experienced in San Francisco... lots of semi open forest and bushes with often mediocre visibility. Interesting landscape forms with many valleys and sharply cut edges.
My race went on pretty well. I didn`t do any bigger mistake... but quite a few smaller (about 7x 10 to 30 sec mistakes). But I guess this was part of the deal running in this demanding terrain, as I still won my heat.
I also know my shape is fine. As I was struggling with pain in my left leg for quite a while now I wasn`t so confident.
Now I have three days to hang around, enjoy the middle final and get ready for the final... I am looking forward for this challenge. |
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| C • Marc = number 1. Woohoo! 7 |
Saturday Aug 18 |
| Orienteering 45:00 [1]5.5 km (8:11 / km) +100m 7:30 / km | |
| shoes: VJ Panther with Spikes 1 |
| WOC Long Distance model event. |
Friday Aug 17 |
| 100% trails and roads 40:00 [1]7 km (5:43 / km) | |
| shoes: Saucony Trigon 4.2 Ride |
| Morning jog from the Hotel to the Island Hydropark. |
| 50% off trails, 50% road 35:00 [1]5 km (7:00 / km) | |
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| Warm up and cool down for the O training. |
| Orienteering 29:00  6 km (4:50 / km) | |
| shoes: VJ Intergrator 6 |
| Middle distance training in super fast sand/pine forest terrain... moving quicly is so easy in such terrain. |
Thursday Aug 16 |
| 100% trails and roads 30:00 [1]6.5 km (4:37 / km) | |
| shoes: Saucony Trigon 4.2 Ride |
| Morning jog in Kiev. When you leave the big roads the city atmosphere is actually estonishingly relaxed for a multi million citizen city. |
| Orienteering 45:00 [1]7 km (6:26 / km) | |
| shoes: VJ Intergrator 6 |
| Middle distance training. Super fast terrain. |
Wednesday Aug 15 |
| Orienteering 1:10:00  8 km (8:45 / km) | |
| shoes: VJ Panther with Spikes 1 |
| Fast training middle distance.
Searched 1 control for over 2.5 minutes and quite a few other mistakes. |
Tuesday Aug 14 |
| Orienteering 1:05:00 [2]10 km (6:30 / km) | |
| shoes: VJ Intergrator 6 |
| Long distance training. Felt really good technically and physically. |
Monday Aug 13 |
| Orienteering 45:00 [1]8 km (5:38 / km) | |
| shoes: VJ Intergrator 6 |
| First training in Ukraine after traveling the whole day. |
Thursday Aug 9 |
| 100% trails and roads intervals 1:02:00  14 km (4:26 / km) | |
| shoes: Saucony Fastwitch 2 |
| Intervals on the treadmill.
6x3min at 19.5kmh with 2 minutes break. Felt just perfect... especially because it was really cold and rainy outside (don't want to take any risks about injuries when doing intervals in the cold). It felt hard, but more energizing than tiering.
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Wednesday Aug 8 |
| 100% trails and roads 38:00 [1]8 km (4:45 / km) | |
| (rest day) shoes: Saucony Hurricane |
| Running under a constant water fall. The sky is falling on our heads.
My knee didn't bother me at all!! |
Tuesday Aug 7 |
| 100% trails and roads 27:00 [1]5 km (5:24 / km) +50m 5:09 / km | |
| shoes: Saucony Hurricane |
| Warm up for the strength. |
| Strength workout, body we 32:00 [1] | |
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| The usual core strength workout. |
Monday Aug 6 |
| 100% trails and roads 27:00 [1]5.5 km (4:55 / km) +100m 4:30 / km | |
| (rest day) shoes: New Balance 1024 |
| Easy jog in the evening. Really tired, also a headache. But after 10 minutes exercising running felt like a cure.
For the first day my knee was nearly symptom free. I guess the Ibuprofen helped. As I was worried it might be some meniscus problem, I am glad the problem seems to vanish with an anti inflammatory drug. It means it must be an inflamed and not a misplaced or even torn structure which bothers me.
Quite a relief! ...and I only slightly had to cut my training down to treat the problem, I am lucky! |
Sunday Aug 5 |
| 100% trails and roads 1:20:00  17 km (4:42 / km) +300m 4:19 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Ran up the Val Fex with the boys of the team. Ran slower when discussing an interesting topic and faster when we noticed we had to hurry for lunch... an other gorgeous day in the alps. |
Saturday Aug 4 |
| 25% off road, 75% road 1:20:00  12 km (6:40 / km) +930m 4:48 / km | |
| shoes: Saucony Hurricane |
| Run with the Team from Pontresina to Lej Muragl and Muottas Muragl. |
| 100% trails and roads 58:00  12 km (4:50 / km) +315m 4:16 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Run with Dani from Pontresina to Lej da Staz and up to Alp da Staz.
We planed to run 28 minutes at a middle tempo... it turned out to be for me more like a long distance race pace. It was a good training, though.
My knee started bothering me a bit at the end of this training. But maybe it was more the tape I put around it that hurt?!? Anyway, it is doing better than 2 days ago and I have been running a lot since than... this is a good evolution. |
Friday Aug 3 |
| Orienteering 52:00  7 km (7:26 / km) +200m 6:30 / km | |
| shoes: VJ Intergrator 6 |
| O training with the team in Bonaduz. |
| 100% trails and roads 45:00 [1]8 km (5:38 / km) +250m 4:52 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Evening jog in Pontresina with Dani, David, Sime and Matthias towards Morteratsch... the engadin always sunrises me with its prettiness.
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Thursday Aug 2 |
| 100% trails and roads 45:00  12 km (3:45 / km) | |
| shoes: Saucony Fastwitch 2 |
| Standardized treadmill test I try to do every 6 weeks: ramp up with 2min at 15.5kmh, 2min at 16.5kmh, 2min at 17.5 and finally 14min at 18.5 kmh. So the whole test takes 20min. I was able to finish the test easier than ever before. It is a good sign for my momentary shape. Unfortunately my knee was hurting quite a bit cooling down.
At the last test, the 7th of June I wrote this comment: "Today I wasn't able to finish the last 5 minutes from the 20 minutes of the test. I am not in such a good shape as I wish I would be. Well, maybe I shall just accept it and not worry too much about it... not getting too fixated about it might be the best cure, as I have been training well in the last 5 months."
Only a few weeks later, as my shape got worse, I diagnosed that my iron was too low. |
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| C • Your condition 3 |
Wednesday Aug 1 |
| 50% off trails, 50% road intervals 1:11:00  11 km (6:27 / km) +200m 5:55 / km | |
| shoes: VJ Intergrator 5 |
| Intervals through the woods in Macolin.
5x3.2min with 1.5 min rest. My heart rate was a little low.
My left knee bothered my quite a bit. It would pinch now and than, hurting a bit and giving a feeling of stiffness. We believe the bursa patelaris(?) is somewhat inflamed, swollen and gets pinched in the knee. My left upper leg hurt me (Sartorius, Quadriceps and biceps) and my butt muscles were very tight for a few weeks now. Maybe the hurt bursa is the consequence of those not so properly working muscles... starting to do some stabilizing exercises and putting more effort in relaxing the leg muscles. |
| Orienteering intervals 8:30 [5]2 km (4:15 / km) +20m 4:03 / km | |
| shoes: VJ Intergrator 5 |
| After the 5 intervals I did a short sprint course around the sport facilities of Magglingen. |
| Rollerskiing 1:14:00  | |
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| Rollerskied from Biel to Macolin through Gaicht-Twannberg |