Thursday Jan 31 |
 | 25% off road, 75% road intervals 1:12:00  14.5 km (4:58 / km) +135m 4:45 / km | |
| shoes: Saucony Trigon 5 Guide |
| Goodbye intervals along the coast before breakfast with Dani. 6', 5', 4', 3', 2' and 1' with always 3 minutes break.
It was the last training of a nice 10 day vacation/training camp on Lanzarote. I am very satisfied with the fact that I could totally recover from my series of illnesses I had during Xmas and New Year... and actually train really well. Furthermore, having nothing else on my mind other than just training and enjoying life, I was able to relax and charge my batteries for the more challenging (but also fun) live back at home. |
| |
| C • Lucky Swiss Cheese 1 |
| |
| C • Lucky Swiss Cheese 6 |
Wednesday Jan 30 |
| 25% off road, 75% road 1:01:00  12.5 km (4:53 / km) +195m 4:32 / km | |
| shoes: Mizuno Elixir 2 |
| Run around volcanoes with 20min middle tempo. |
| 100% trails and roads 1:21:00  16.1 km (5:02 / km) +285m 4:37 / km | |
| shoes: Saucony Trigon 5 Guide |
| Afternoon run with Dani from the Club La Santa. Less xc and more bigger trails than usual. |
Tuesday Jan 29 |
| 50% off trails, 50% road 2:59:00  23.8 km (7:31 / km) +1105m 6:06 / km | |
| shoes: Inov-8 Mudrock 280 |
| Slow and nice long jog with Dani. Guinate-Los Helechos-Punta Gayo-Salinas del Rio-Montana Corona and back.
Parts of the run were a mixture between alpinism and volcanology... exiting tour with a great volcano experience at the end with the climb of Montana Corona!
|
Monday Jan 28 |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Saucony Trigon 5 Guide |
| Not exactly the usual strength training from Monday morning... as this time it was fortunately outside in the sun... too bad we couldn't fly Tom in to hold the training, though. |
| 100% trails and roads intervals 1:13:00  11.2 km (6:31 / km) +35m 6:25 / km | |
| shoes: Mizuno Elixir 2 |
| The whole group (Annette, Simone, Sandra, Matthias, Dani and I) took advantage of the facilities which are given on our vacation resort... we did intervals on the track. 4x (10x 15'' full speed-15'' rest). Between the 4 series we took a 3 minutes break.
In the 15'' running Dani and I would cover a distance of 88 meters... far too slow to be able to hold on with the best in the world over 5000m... and we were almost sprinting... |
Sunday Jan 27 |
| 75% off trails, 25% road 1:23:00 [2] 14 km (5:56 / km) +250m 5:27 / km | |
| shoes: Karhu |
| Run along the coast all on volcanic stones ordered in chaos. It was like running between two world... the blue ocean and the dark, depressing lava landscape. Quite a challenge to run there. The stones are so sharp they literally ate our shoes in those 80minutes... I made the painfully mistake to fall once. |
| 50% off trails, 50% road 50:00  6 km (8:20 / km) +350m 6:27 / km | |
| shoes: Inov-8 Mudrock 280 |
| Climbed the house Volcano from the town called Yazia. |
| Running school 30:00 [1] | |
| shoes: Saucony Trigon 5 Guide |
| The usual running school exercises integrated in the strength training. |
Saturday Jan 26 |
| 100% trails and roads 1:19:00  13.1 km (6:02 / km) +705m 4:45 / km | |
| shoes: Saucony Trigon 5 Guide |
| 6x4min up hill intervals from Mala to Haria with Sandra, Sime, Mätthu and Dani. Rest 2min. We would be running the 4 min up and jog down the 2 minutes. Tough training, starting to feel the good training of the last days... but I took the afternoon free, so tomorrow I shall be fresh again ;-).
In this tired physical state it was really good to have a sparing partner like Dani who could give me a hard time at each intervals, pushing me to run faster than my comfortable pace. |
Friday Jan 25 |
| 25% off road, 75% road 1:11:00  13.2 km (5:23 / km) +280m 4:52 / km | |
| shoes: Mizuno Elixir 2 |
| Run with Dani on Playa Blanca around the Playa Papagayo... a mixture of arid desert, impressive cliffs into the sea and immaticulate sand beaches.
We ran 30min at a higher pace, not competitive, though. |
| 25% off road, 75% road 1:00:00  11.3 km (5:19 / km) +120m 5:03 / km | |
| shoes: Saucony Trigon 5 Guide |
| Afternoon run from our accomodation (huge sport resort Club La Santa) to the top of the nearest volcano. Running partly on a wild rocky edge falling into the fuming sea |
| Aquajog 35:00 [1] | |
| |
| After the pm run I joined Annette, Sandra and Dani in the swimmingpool... it didn't take me long to bonk. But the sun was nicely shining on us while we were aquajogging. |
| |
| C • To bonk?! 3 |
Thursday Jan 24 |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Saucony Trigon 5 Guide |
| The usual strength training. |
| Running school 30:00 [1] | |
| shoes: Saucony Trigon 5 Guide |
| The usual jumps and running school |
| 25% off road, 75% road 1:49:00 [1] 15.2 km (7:10 / km) +610m 5:58 / km | |
| shoes: Inov-8 Mudrock 280 |
| Long jog with Annette, Sime, Sandra, Dani and Mätthu from Femés down the barranco de la Higuera, followed the sea shore for a few km and climbed up the barranco Parrado to get to Femés again. Another gorgeous tour... with quite a bit of climb. |
Wednesday Jan 23 |
| 25% off road, 75% road intervals 1:27:00  15.7 km (5:32 / km) +360m 4:58 / km | |
| shoes: Saucony Trigon 5 Guide |
| Intervals with Sime, Mätthu and Dani along the coast from our resort "Cub la Santa" in direction to La Caleta. It was great to have Dani as a sparing partner as we are running the same speed. In the cool down we did an extra loop on the volcano "Montana Soo"... it just looked to tempting not to be climbed. |
| Bike or Hometrainer 1:55:00 [1] | |
| |
| Easy bike ride with Sandra, Annette and Dani to Teguise... like always when I ride the bike I bonked... |
Tuesday Jan 22 |
| 25% off road, 75% road 1:37:00 [1] 16.7 km (5:49 / km) +475m 5:05 / km | |
| shoes: Inov-8 Mudrock 280 |
| Arrived in Lanzarote where Annette Kindschi, Dani Hubmann, Sime and Mätthu Niggli, Sandra and I are spending a 10 day holiday... training and relaxing is on the schedule. We are staying at the Club La Santa, which is quite a big resort specialized on sport tourism... 400m track, gym, olympic swimming pool, tennis, bikes, etc are all included... too bad the day has only 24 hours.
All those facilities sound promising, but when we arrived we first put on our running shoes and visited what is most interesting about this island... its amazing volcanoes which have grown like mushrooms and partly left behind some dramatically devastated land... an odd beauty. Our first pick was the Montana Blanca, a volcano in the shape of a cone with a huge single crater.
|
Monday Jan 21 |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Brooks Racer |
| The usual Monday morning strength training... as usual we are lifting always a little bit more weight... as usual it seems a really good training. |
| Running school 30:00 [1] | |
| shoes: Brooks Racer |
| Running school and jumps integrated in the strength training... as usual we are building more and more jumps in.
If I would have done this training 7 weeks ago I wouldn't have been able to walk for a whole week... |
| 25% off road, 75% road 51:00  9.3 km (5:29 / km) +300m 4:43 / km | |
| shoes: Inov-8 Mudclaw 330 0 |
| Run at home... last time for a couple of days I will run on snow :-) |
Sunday Jan 20 |
| 100% trails and roads 27:00 [1] 4 km (6:45 / km) +80m 6:08 / km | |
| shoes: Saucony Trigon 5 Guide |
| Good morning jog with my dad on his 64th birthday!!!! |
| 100% trails and roads 1:23:00  17.7 km (4:41 / km) +480m 4:08 / km | |
| shoes: Karhu |
| Home-Lamboing-Twannberg... partly at a pretty good pace. |
Saturday Jan 19 |
| 100% trails and roads 53:00  9.3 km (5:42 / km) +270m 4:59 / km | |
| shoes: Inov-8 Mudrock 280 |
| Nice jogging... and feeling good again :-) |
Friday Jan 18 |
| 100% trails and roads 13:00 [1] 3 km (4:20 / km) | |
| |
| Health jog. I am still waiting to be 100% healthy. |
Thursday Jan 17 |
| 100% trails and roads 17:00 [1] 3 km (5:40 / km) | |
| |
| Health jog. Starting to feel healthy again... |
Wednesday Jan 16 |
| Note | |
| (sick) |
| Had to resign to go to work... too sick to treat patients... feeling more like one so I got to be patient.
|
| |
| C • be careful 3 |
| |
| C • No fun being sick 2 |
Tuesday Jan 15 |
| Note | |
| (sick) |
| Hard to admit, but I am sick again!
The typical cold... I was healthy only for 7 days! I hope I will recover quickly, but I think this time I will wait a little longer before exercising again. Next week I am going to Lanzarote (Canary Islands)... I think this will be a needed boost to my immune system which broke down 4 times in the last 6 weeks! |
Monday Jan 14 |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Brooks Racer |
| The usual Monday morning strength workout led by Thomas Bührer in Bern. Getting more weight on the shoulders every time. If I would have done this training 6 weeks ago I wouldn't have been able to walk for a couple of days... now I am feeling just fine afterwards. I wouldn't have thought my body would adapt so quickly. |
| Running school 30:00 [1] | |
| shoes: Brooks Racer |
| Running school and jumps together with the strength training.
I can feel a cold coming. By the evening I was enough sick that I decided not to train a 2nd time today. |
Sunday Jan 13 |
| 100% trails and roads 20:00 [1] 3.5 km (5:43 / km) | |
| shoes: Mizuno Elixir 2 |
| Morning footing. |
| 100% trails and roads 50:00  7 km (7:09 / km) | |
| shoes: Mizuno Elixir 2 |
| Warm up and cool down for the race. |
| Town orienteering 16:00 [5] 3.5 km (4:34 / km) +60m 4:13 / km | |
| shoes: Mizuno Elixir 2 |
| Bio Farm cup race in Opfikon. Finished 4th... 11 seconds behind David Schneider who was 2nd... BUT 1min13s behind Daniel Hubmann! Well, that is a lot!
Did a route choice mistake of 20s to the first control and a total of 13 seconds of "technical" mistake over the whole course. My goal was to limit my technical mistakes at 15 seconds, so I achieved it. However, I was too slow. |
Saturday Jan 12 |
| Orienteering 55:00  8 km (6:52 / km) +350m 5:38 / km | |
| shoes: Inov 8 Mudclaw 270I |
| Middle distance training in Aemperg with the national team, close to Bülach. Ran pretty fast for a training... couldn't help, the forest was so much fun!
Didn't stop my time, so it is a guess. |
| Town orienteering 40:00  7 km (5:43 / km) | |
| shoes: Mizuno Elixir 2 |
| Town orienteering in Bülach with the team. Cute little town, very appropriate for orienteering. Besides 1 mistake I was pretty happy. We did a 2km full speed course and a line O. |
Friday Jan 11 |
| 100% trails and roads 28:00 [1] 4 km (7:00 / km) +100m 6:13 / km | |
| (rest day) shoes: Ice Bugs |
| Easy footing to the Epicerie. |
Thursday Jan 10 |
| Town orienteering intervals 19:00  4.2 km (4:31 / km) +120m 3:58 / km | |
| shoes: Karhu |
| Town O intervals in Burgdorf. 6 loops of 2-4min. Different pressure starts with Su, Sandra and Bee. Very good training. No need of controls to do a fast training in a town.
Astonishingly my heart rate wouldn't rise like in regular intervals... wonder why, I thought I was running fast. |
| |
| C • yes me too, but I really ha... 2 |
| 100% trails and roads 40:00  5 km (8:00 / km) +70m 7:29 / km | |
| shoes: Karhu |
| Warm up, rest and cool down for the Town O training. |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Brooks Racer |
| After the Town O training we jumped in the car to the next training. A tough strength training. |
| Running school 25:00 [1] | |
| shoes: Brooks Racer |
| Running school integrated in the strength training. |
Wednesday Jan 9 |
| 100% trails and roads 1:16:00  13 km (5:51 / km) +440m 5:00 / km | |
| shoes: New Balance 1024 |
| Revival jog from the time I was still living at my parents place. Cormondrèche-Montagne de Montmollin by night with the Tikka. |
Tuesday Jan 8 |
| 100% trails and roads 51:00 [1] 7.8 km (6:32 / km) +200m 5:48 / km | |
| shoes: Saucony Hurricane |
| Morning Jog. I could feel that we started dealing with heavier weights on the Mondays strength training. |
| 100% trails and roads 1:17:00  17.2 km (4:29 / km) +90m 4:22 / km | |
| shoes: Saucony Trigon 5 Guide |
| Intervals with the athletic club from Biel.
10' middle tempo, 10'-5'-4'-3'-2' fast. Rest: always 2' |
Monday Jan 7 |
| Strength workout, body we 1:10:00 [1] | |
| shoes: Saucony Fastwitch 2 |
| Strength training in Bern. First time we are starting to lift heavier weight. Got back problems when I was lifting more than 90kg... mmh, I have to be careful. |
| Running school 30:00 [1] | |
| shoes: Saucony Fastwitch 2 |
| Running school and jumps alternating with the strength exercises. |
| 100% trails and roads 56:00  10.8 km (5:11 / km) +250m 4:39 / km | |
| shoes: Saucony Trigon 5 Guide |
| Evening jog in the dark. Felt great! |
Sunday Jan 6 |
| XC skiing, classical 1:41:00 [2] | |
| |
| After 2 days of snow fall the clouds broke open and a fantastic skiing day started in the Engadin. Too bad we had to get on the train at noon and I wasn't able to ski longer.
Anyway, probably it was good I am still not training much as I still can't sleep over night because of my coughing. |
Saturday Jan 5 |
| 50% off trails, 50% road 1:36:00  14.6 km (6:35 / km) +500m 5:37 / km | |
| (sick) shoes: Inov 8 Mudclaw 270I |
| Run around the Silvaplana lake and in God Surlej. Felt really good, first time since I got sick a week ago. My only problem remains that I can't sleep because I have to cough the whole time the moment I put my head down... frustrating! |
| Running school 10:00 [3] 0.5 km (20:00 / km) | |
| shoes: Inov 8 Mudclaw 270I |
| ...mmh, felt good to get the rust off those legs |
Friday Jan 4 |
| 100% off trails 1:10:00  15 km (4:40 / km) | |
| (sick) shoes: Saucony Trigon 5 Guide |
| My lungs still don't allow me to go train outside. So I ran on the treadmill. I planed to do 8x3min intervals, but as I felt not a 100% I did only 5x3min and did a longer cool down.
The treadmill in St. Moritz was almost cute... very small, noisy, totally unstable and didn't run faster than 18km/h.... but I could make it go uphill... so I got to my limits running the intervals :-). |
| Strength workout, body we 40:00 [1] | |
| shoes: Saucony Trigon 5 Guide |
| Strength with free weights after the run on the treadmill... felt like a tiny twig in comparison to the German national female rowing team training at the same time... man they looked tough! |
| |
| C • haha, 3 |
| |
| C • Oooo, I'd've definitely enj... 4 |
Thursday Jan 3 |
| 25% off road, 75% road 55:00  9.8 km (5:37 / km) +200m 5:06 / km | |
| (sick) shoes: Inov 8 Mudclaw 270I |
| Jogging around the Silvaplana lake. Still taking it easy because as my cold is not totally cured yet. |
Wednesday Jan 2 |
| Note | |
| (sick) |
| Not feeling any better today, so I decided to take a rest. |
Tuesday Jan 1 |
| XC skiing, classical 1:09:00  | |
| (sick) |
| Skied up and down the Val Bever. Darn, my cold is evolving but still keeping me out of proper function. |