Training Archive: SwisscheeseIn the 31 days ending 2007-10-31:
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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 Oct 31 | ||
| Orienteering 1:06:00 | |
| shoes: Mizuno Elixir 2 | ||
| Short distance training full speed on Melulampi. One of VeVe really fast terrains... and I didn´t even do to big mistakes... actually mainly lost a few seconds because I couldn´t find the toilet paper Janne set out for Tero and me. | ||
| Orienteering 1:21:00 | |
| shoes: Inov 8 Mudclaw 270I | ||
| Night training in Kannusjärvi. Janne, Tero and I were testing the terrain and the first draft of the map of next years Finish night champs VeVe is going to organize. Tough woods, even the 2 Finns said so... there will be nice green controls... and I was glad to have a compass. | ||
Tuesday Oct 30 | ||
| Strength workout, body we 1:00:00 [1] | |
| shoes: Saucony Trigon 5 Guide | ||
| Stealing Finnish knowledge... strength training in Turku led by Janne Salmi. Good stuff. I especially learned specific strength/coordination gymnastic exercises. Those are the exercises I am trying to get more knowledge in. | ||
| C • Training methods 2 | ||
| Orienteering 1:21:00 | |
| shoes: Inov 8 Mudclaw 270I | ||
| First O training in Hamina, town of VeVe... rough terrain and at night... not so easy. Forest: Suutarlampi.
Partner Training with Tero Föhr. Course setter: Janne Weckman | ||
Monday Oct 29 | ||
| 100% trails and roads 30:00 [1] 6 km (5:00 / km) +50m 4:48 / km | |
| shoes: Saucony Trigon 5 Guide | ||
| Downtown Turku evening jog with Janne. | ||
Sunday Oct 28 | ||
| 25% off road, 75% road 30:00 | |
| shoes: VJ Intergrator 7 | ||
| Warm up and cool down for the race. | ||
| Orienteering 1:10:00 | |
| shoes: VJ Intergrator 7 | ||
| Smalandskavlen in Oskarshamn.
Ran the last leg (5th). OK race. No bigger mistakes, but also seldom the feeling I was moving smoothly. Needed always a lot of concentration to execute elegantly a leg... I need more practice in this terrain... especially because it is really fun! I was looking forward to such orienteering as a desert for the end of the season. This was the last race this year! More when Winsplit has put the splits out. | ||
| C • end of season desert 2 | ||
Saturday Oct 27 | ||
| Event: Smålandskavlen | ||
| Orienteering 54:00 | |
| shoes: Inov 8 Mudclaw 270I | ||
| Model Training for Smalandskavlen. | ||
Friday Oct 26 | ||
| Note | |
| Tough day, organized with Baptiste a seminar about sports and management during the whole day, than went to the Swiss O Gala... and after 2 hours of sleep traveled to Smalandskavlen on Saturday morning. It is end of the season, I guess it the proper time to do crazy stuff like that. | ||
Thursday Oct 25 | ||
| 25% off road, 75% road 2:14:00 | |
| shoes: Mizuno Elixir 2 | ||
| Head was fuming... so I grabbed a pair of shoes and went running... it helped.
Macolin-Twann-Twannbachschlucht-Lamboing-Mt Sujet-Pré d'Orvin-Macolin. | ||
Wednesday Oct 24 | ||
| Note | |
| Overslept... not a nice excuse to miss a training.
Too busy during the day to catch up the workout. | ||
Tuesday Oct 23 | ||
| 100% trails and roads 1:07:00 | |
| shoes: Mizuno Elixir 2 | ||
| Mountain running intervals.
Took the cable car down to Biel and ran twice up to Macolin. Split the first climb in 2 intervals, 8min climb, 3.5min rest, 7.5min climb. Ran the 2nd uphill Biel-Macolin in one block. Intervals: 8min, 1.2km, 205m climb. 7.5min 1.2km, 170m climb. 20.7min 3km, 450m climb. Nice workout. I had troubles getting started on my final interval. Feeling a little dizzy at the beginning of it. Maybe it was the longer break in the warmth of the cable car, maybe the fact that I worked out before breakfast. Anyway, after a couple of minutes I had found my steady state and running just under my anaerobic threshold felt "comfortable". | ||
| C • Is this how you're starting... 5 | ||
| 100% trails and roads 33:00 [1] 6.7 km (4:56 / km) +150m 4:26 / km | |
| shoes: New Balance 1024 | ||
| Evening jog. | ||
| Strength workout, body we 28:00 [1] | |
| Followed by core strength exercises. | ||
Monday Oct 22 | ||
| Aquajog 40:00 [1] | |
| Spent most of the time trying to get into the Pool. Electronic keys aren't so much fun. Frustrating, especially when you get up at 5.50 to get a good training in but instead you find yourself to be locked out. | ||
Sunday Oct 21 | ||
| 100% trails and roads 25:00 | |
| shoes: VJ Intergrator 7 | ||
| Warm up for the race. | ||
| Orienteering 1:17:00 [5] 15 km (5:08 / km) +570m 4:19 / km | |
| shoes: VJ Intergrator 7 | ||
| BioFarm Cup race. Last O race of the season in Switzerland for me. Had quite an ok race, loosing a few times 15-25 secs. Physically I am not in such a good shape as I wish I would be.
Got 4th, 3min10sec behind Daniel Hubmann. 2nd Matthias Merz 3rd David Schneider | ||
Saturday Oct 20 | ||
| 100% trails and roads 26:00 [1] 5.5 km (4:44 / km) +120m 4:16 / km | |
| shoes: New Balance 1024 | ||
| Morning jog to the bakery... it was snowing! | ||
| 100% off trails 29:00 [1] 5.4 km (5:22 / km) +130m 4:48 / km | |
| shoes: Mizuno Elixir 2 | ||
| Evening jog. | ||
Friday Oct 19 | ||
| 100% trails and roads intervals 1:08:00 | |
| shoes: Mizuno Elixir 2 | ||
| Intervals on the track:
200m 33s, 400m 1m05s, 800m 2m23s, 1600m 4m59s, 800m 2m27s, 400m 1m09s, 200m 30s. Rest 200m walking jogging (2-3min). It is good to have those time references at the end of this years season. As I hope to do regularly track workout this winter I will have some times to compare and hopefully see that I am doing progress. | ||
| Running school 5:00 [1] | |
| shoes: Mizuno Elixir 2 | ||
| Warming up for the intervals | ||
Thursday Oct 18 | ||
| 100% trails and roads 1:09:00 | |
| shoes: New Balance 1024 | ||
| 6am run. Kind of tough, but it is actually good to feel like I am training again... didn't really get into a routine since the WOC. | ||
Wednesday Oct 17 | ||
| Orienteering 1:27:00 | |
| shoes: VJ Lop | ||
| Helped coaching in the club training camp in Toppwald... set out controls, shadowed several juniors and finally ran behind Thomas Hodel while he was racing... this was fast! | ||
| 100% trails and roads 26:00 | |
| shoes: Mizuno Elixir 2 | ||
| Did 2x5min full speed intervals while running back from the training with Thomas | ||
Tuesday Oct 16 | ||
| 100% trails and roads 1:05:00 [3] 11.5 km (5:39 / km) +600m 4:29 / km | |
| shoes: Mizuno Elixir 2 | ||
| Jog with Baptiste from Grosshöchstetten to Aebersold (Toppwald)... accompanied by a gorgeous sunset. | ||
Monday Oct 15 | ||
| 100% trails and roads intervals 59:00 | |
| shoes: New Balance 1024 | ||
| Track intervals: 10x200m, with 200m walk/jog rest.
My times: 33.0s, 31.8s, 31.8s, 32.4s, 31.0s, 31.9s, 31.5s, 31.3s, 31.5s, 30.3s. I was running full speed... it is laughable how slow I am! Story about the training: 9:30 pm, home alone. It was a tough day at work. I set my stirring pan on the stove and think about what I could throw in it... but my conscious also tells me I'm a chicken to have procrastinated my todays planed track workout since I got home... Nah, this can't be it, I am tougher than that. I take the pan off the fire and soon instead of eating stir fry I am turning rounds under the stars on the track and field track. I am planing to take my winter break in 1 month. During this period I have no major competitions anymore, so I will use this time to try out some new practices I might integrate in my winter training starting in December. If I do a mistake in my training during this period it is no big deal. Now I can live with loosing days of training because of unplanned sore muscles, unplanned exhaustion or small injuries. It is like a test period. Once I am starting to build up for next season than it is annoying to loose training days. I know my max speed is very slow. I have never done trainings working on this. So I think I should do something to enhance my neuromuscular ability. That is why I was trying out todays training. I am not aiming a cardiovascular workout, but more a "coordinative" training. As the track wasn't illuminated, I couldn't check my splits during the rests. Just running with the feeling. It wasn't always easy to see the marks, but it was a really fun experience... almost blind running. | ||
| C • Winter Break Question. 4 | ||
Sunday Oct 14 | ||
| 100% trails and roads 1:47:00 | |
| shoes: Mizuno Elixir 2 | ||
| Back home. Touristic evening run through La Combe Grède, climbing up to the Chasseral. Amazing place, great weather, wonderful late afternoon atmosphere.
...and this morning I was still in Munich, unbelievable. | ||
| Unspecified 15:00 [1] | |
| Traveling with the Swiss Team from the Czech training camp home. Stopped by in Munich to sleep... took advantage of the hotel's facilities in the early morning to go for a swim... well, was more like a dip in this tiny pool. Very enjoyable. | ||
Saturday Oct 13 | ||
| 25% off road, 75% road 28:00 | |
| Warm up and cool down for the race. | ||
| Orienteering race 42:00 [5] 8 km (5:15 / km) +400m 4:12 / km | |
| shoes: VJ Intergrator 5 | ||
| Last training in the training camp in Czech Republic. We races a WRE competition. Middle distance. I think I lost about 2.5 minutes to the Czech winner.
Had a quite good technical race. Biggest point to improve would be to be more aggressive. I lost most of my time physically, though. Mmh, I am not used to such a situation, especially in such a steep terrain. | ||
Friday Oct 12 | ||
| Orienteering 58:00 | |
| Relay training with the Swiss team. First a mass start on a regular short distance course, than a pursuit start on a sprint course. It was fun to feel human again and to run at the limit. But anyhow I was quite slow. Still not recovered from the cold I had. | ||
| Orienteering 26:00 [1] 4.5 km (5:47 / km) +190m 4:46 / km | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Planed to go for an hour jog... but I was quite lame. | ||
Thursday Oct 11 | ||
| Orienteering 1:20:00 | |
| shoes: VJ Intergrator 5 | ||
| Training in Zarovy vrch... the maps look green, kind of plain... but the terrain is actually awesome. Wild forest, mostly very well runnable.
The exercise was a partner training, where each one of the pair would have to run a different route whenever possible. I ran with Matthias Merz. We found out that it is often good to search a quite direct route, because the runability is so good, even when it gets green. This was my first real training in this training week, and I am looking forward to do some more until the WOC. Running in this terrain is just really enjoyable. | ||
| Orienteering 1:08:00 | |
| shoes: VJ Intergrator 6 | ||
| Middle distance training again in the same forest than in the morning. But this time the course went more into the green and rocky parts. It didn't feel at all like we where running in the same forest. It became really technical, difficult to keep your direction in the always changing pine forest and required fine orienteering skills in the rock features.
I tried to run at a higher pace, but fast I had to realize that my batteries are still empty from my cold. | ||
Wednesday Oct 10 | ||
| Orienteering 30:00 [1] 4 km (7:30 / km) | |
| (sick) shoes: Saucony Trigon 4.2 Ride | ||
| Quite sick today. Jogged/walked in the forest around the accomodation | ||
Tuesday Oct 9 | ||
| Note | |
| (sick) | ||
| My cold forbids me to go training. Went for a walk in a forest which is supposed to be relevant for next years WOC middle distance. It is going to be nice... and challenging! Diffuse terrain.
| ||
| Orienteering 30:00 [1] 4 km (7:30 / km) | |
| (sick) | ||
| Sick.
Walked/jogged with the map while the others where doing the training. | ||
Monday Oct 8 | ||
| Orienteering 25:00 [1] 4 km (6:15 / km) | |
| (sick) shoes: VJ Intergrator 5 | ||
| Training in V Jerabech. Neighboring terrain to the long distance WOC next year... ferry tail like forest.
Traveled about 8 hours to this training from the World Cup in Switzerland to the Czech Republic. Unfortunately my health is not so good. Stumbled through the forest on a mini course. | ||
Sunday Oct 7 | ||
| Town orienteering race 53:00 | |
| (sick) shoes: Saucony Fastwitch | ||
| WC sprint race in Stein am Rhein. 15th rank, loosing 41 seconds to Thierry. Very good technical race. About 8 seconds mistakes total. My pump wasn't working with full power though... maybe the reason for the little mistakes?!?
Anyway, very nice sprint. Motivating to get better at it. | ||
Saturday Oct 6 | ||
| Orienteering race 1:26:00 | |
| (sick) shoes: VJ Intergrator 5 | ||
| WC middle distance Stein am Rhein. 15th, 4min 5sec behind Thierry!!! Made a 45 second mistake to #1, than a few smaller ones... but a quite ok technical race.
Felt really tired by the middle of the course... being out of shape is not fun. Looking forward for better days! | ||
Friday Oct 5 | ||
| Orienteering 40:00 [1] 6 km (6:40 / km) +200m 5:43 / km | |
| (sick) shoes: VJ Intergrator 6 | ||
| What I was afraid yesterday is clear today... my body is fighting against a cold. Took the model event easy. I hope I will feel better the next days. | ||
Thursday Oct 4 | ||
| Orienteering 1:07:00 | |
| shoes: VJ Panther dobbs 2007 | ||
| Orienteering training with Baptiste in Les Fontenettes... it was about time to go back to this fascinating Jura terrain. | ||
| C • From what little I remember... 1 | ||
Wednesday Oct 3 | ||
| 100% trails and roads 1:07:00 | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Spent a day helping organizing a "Scool" event in Les Genevey sur Coffrane. which is an orienteering event for kids... during lunch I planed to go jogging... I climbed and climbed and suddenly I was on top of the Mont-Racine. Amazing autumn atmosphere and view on the alps... on such special runs it makes me believe that I could keep on running forever... with a smile on my face and on my soul. | ||
Tuesday Oct 2 | ||
| 100% trails and roads 35:00 [2] 7 km (5:00 / km) | |
| Warm up and cool down for the sprint training. | ||
| Town orienteering 14:00 [5] 3.8 km (3:41 / km) | |
| Sprint training set up by the Swiss team in Zofingen. Supposed to be really relevant for the WC on Sunday. I ran from the 1st to the 3rd control and lost 30sec there, than 3x I didn't see the control at its feature... other than that pretty clean. Lost 50seconds to Daniel Hubmann, so that is ok considering my mistakes... which of course shouldn't happen. It felt really tough physically at the end to deal with the lactate, astonishingly it was than that I was the fastest.
Fun training... it is good to orienteer full speed again! | ||
Monday Oct 1 | ||
| 100% trails and roads 15:00 [1] 2 km (7:30 / km) +50m 6:40 / km | |
| shoes: Mizuno Elixir 2 | ||
| Short morning jog. | ||
| Strength workout, body we 20:00 [1] | |
| Hip exercises after morning jog.
| ||
| Orienteering 35:00 [1] 5.9 km (5:56 / km) +150m 5:16 / km | |
| shoes: VJ Lop | ||
| Easy orienteering in Herrenschwanden.... was getting really dark by the end. Still had time to attack 42(!) controls... without flags... | ||