Training Archive: SwisscheeseIn the 31 days ending 2008-03-31:
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| 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 | S | M | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Mar 31 | ||
| Note | |
| (rest day) | ||
| Work and meetings filled my rest day... quite a contrast to the last 10 days 100% dedicated to orienteering. | ||
Sunday Mar 30 | ||
| 100% trails and roads 29:00 | |
| shoes: VJ Intergrator 7 | ||
| Warm up and cool down... after the race I felt only like sitting there and doing nothing... I was really drained. But Sandra took me for a little footing... I almost walked. | ||
| Orienteering 46:00 | |
| shoes: VJ Intergrator 7 | ||
| Masenstaffeten. Leg # 2. I started around the 11 place and came back as 2nd... sounds good, but actually I made many small mistakes and lost more than 2 minutes on the fastest runners of the day. My head and legs felt tired and it took a lot of energy to focus enough to run technically well and to run fast enough.
We finished 2nd behind Södertälje. Not bad... but the victory was in reach. | ||
| Note | |
| End of a really good training block of 3 weeks. Actually I believe this is the best, at least the biggest volume with good quality I have ever trained. I am happy to see that I am able to train more than in the past without getting injured, sick or feeling overtrained.
But I believe it is wise to take it easy now for the next 10 days until our selection races for the European Champs. | ||
Saturday Mar 29 | ||
| Orienteering 1:00:00 [1]7.6 km (7:54 / km) +40m 7:42 / km | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Really easy orienteering training... | ||
| 100% trails and roads 28:00 [1]4.5 km (6:13 / km) | |
| (rest day) shoes: Saucony Trigon 5 Guide | ||
| Easy footing with the VeVe guys. | ||
Friday Mar 28 | ||
| Running school 1:00:00 [1] | |
| shoes: Saucony Trigon 5 Guide | ||
| Running school, jumps and warm up part of the strength training. Not feeling to fresh... slowly the training camp is asking its tribute. | ||
| Strength workout, body we 1:00:00 [1] | |
| shoes: Saucony Trigon 5 Guide | ||
| Core strength and heavy load for squads (120kg). | ||
| 100% trails and roads 28:00 | |
| shoes: VJ Intergrator 7 | ||
| Warm up for the night race. It was a 3.5km way to the start and I could already tell it will be a tough race because of my tired legs. | ||
| Orienteering 1:37:00 | |
| shoes: VJ Intergrator 7 | ||
| Night O race in the north of Stockholm.
After 8 days of really good O experiences I had quite a fall back today. After having the best time to the first control all went down... I did a 1.5min mistake to the 2nd control, than kept a good grip over myself until number 6, to number 7 my gps shows me I was about 4 meters away from the control before I decided I couldn´t possibly be at the right place... 11.5 minutes later, being totally lost trying to understand something, I came back to the very same place finding the control! This time I don´t objects when the Finns from VeVe say Swedish maps are bad ;-). Anyway, after that I wasn´t anymore able to keep a competition speed because my mental energy totally left me and my physical energy had left me long before that. | ||
| C • swedish maps just can't keep up with finnish ones! 9 | ||
Thursday Mar 27 | ||
| Orienteering 1:20:00 | |
| shoes: VJ Intergrator 7 | ||
| Middle distance training in Granö. 5 mistakes totalling 2:15. Quite a lot of snow. | ||
| Orienteering 1:37:00 | |
| shoes: Inov 8 Mudclaw 270I | ||
| Night training in Acksjoarna... another run where I couldn´t stop smilling... 3 mistakes loosing 7:20. | ||
Wednesday Mar 26 | ||
| Orienteering 1:29:00 | |
| shoes: Inov 8 Mudclaw 270I | ||
| Cross O with David. 3x2km run on the road followed by 4 controls. We decided to do this form of training because there is too much snow in the forest to do a fast quality training. | ||
| Orienteering 1:53:00 | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Regular O training in Marietorp. I guess the slowest map of the terrains we visited so far. Feeling a little tired by the end of the training. | ||
Tuesday Mar 25 | ||
| Running school 1:00:00 [1] | |
| Arrived in the morning with the Boat in Stockholm (from Riga) and drove to Gnesta where we are taking advantage of the organized trainings for the Swedish champs in Autumn.
The weather is finally really nice... but there are 10 to 20 cm of snow in the forest. In retrospective it didn´t bother too much the orienteering, besides that it made the running tougher. | ||
| Strength workout, body we 1:00:00 [1] | |
| When we arrived in Gnesta we started the swedish training days with a session of strength training in a rundown ice hockey gym... got to keep my routine with the strength training.
On the programm: running school, core strength, a good load of jumps and squads with heavy weights. | ||
| Orienteering 1:35:00 | |
| shoes: Inov 8 Mudclaw 270I | ||
| Night training in Herrsättra. I really enjoyed that training. Beautiful terrain and I was able to have a good "grip". | ||
Monday Mar 24 | ||
| Orienteering 1:20:00 [1]11 km (7:16 / km) +40m 7:09 / km | |
| (rest day) | ||
| Last training in Riga. Easy day before we go to Sweden for some more fun orienteering. | ||
Sunday Mar 23 | ||
| 50% off trails, 50% road 46:00 | |
| shoes: Mizuno Wave Kaze | ||
| Warm up, rest between the 2 sections and cool down. | ||
| Orienteering 49:30 | |
| shoes: Mizuno Wave Kaze | ||
| Local race in typical Riga terrain. David and I split the 10km race in 2. After 14 controls (out of 28) we did a 5 minute break, so that we would be able to run faster the 2nd half. Well, during the 5 minute break i got cold enough that it was difficult to get into a racing rhythm again. But comparing to the others my 49 minutes for the course was not too bad.
Did a few 3-15 seconds hesitations and 1x25 seconds mistake. In that terrain you fast terrain you count every lost second. | ||
| 25% off road, 75% road 22:00 [1]4.3 km (5:07 / km) +20m 5:00 / km | |
| shoes: Inov 8 Mudclaw 270I | ||
| Running to the start of the night training and back to the accommodation.
| ||
| Orienteering 55:00 | |
| shoes: Inov 8 Mudclaw 270I | ||
| Night training... in a snow storm and 10cm of fresh snow! We were first annoyed at the weather... finally it was an awesome. | ||
Saturday Mar 22 | ||
| Orienteering 1:39:00 | |
| shoes: Inov 8 Mudclaw 270I | ||
| Control picking on a typical Riga terrain. Fast as hell but not so easy, intricate and sometimes vague landforms.
Set out streamers for 1/3 of the course. David and Tero did the other 2/3. | ||
| Orienteering 1:29:00 | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Night O. Training competition with the Tume and Terra guys. Typical coastal terrain, but a quite vague and intricate version. Mass start with 4 different loops. Did twice bigger searching actions but it was still good enough to come back in the lead.
Night orienteering in tough terrain feels more like a game than real training ;-)... and when you are finding the flow, alone in the dark, in the lead, it is the best orienteering moment imaginable. | ||
| Strength workout, body we 30:00 | |
| Core strength in the afternoon between the 2 trainings... not to get bored ;-) | ||
Friday Mar 21 | ||
| 25% off road, 75% road 19:00 | |
| shoes: Inov 8 Mudclaw 270I | ||
| Warm up for our first training in Riga... it is needed, it is snowing.
We are spending a 4 day training camp in Riga with a small group from VeVe: Lucie Babel, Tero Föhr, David Schneider, me and 2 special guests: Sandra and Heli Jukola. | ||
| Orienteering 1:15:00 | |
| shoes: Inov 8 Mudclaw 270I | ||
| Discovery training... turbo fast, sometimes detailed, sometimes vague terrain and very (too?) detailed map. Typical sand dune terrain and vegetation.
I ran quite ok, eventhough I lost too much time searching for the small streamers while I was already at the feature. | ||
| 25% off road, 75% road 43:00 | |
| shoes: Mizuno Wave Kaze | ||
| Warm up and cool down for the O intervals. | ||
| Orienteering 45:00 | |
| shoes: Mizuno Wave Kaze | ||
| 4 intervals of about 10 minutes. Pressure starts with Tero and David where we would start with 30 second gaps. As we probably ran too fast we all did quite a bit of mistakes... | ||
Thursday Mar 20 | ||
| Running school 10:00 [3] | |
| (rest day) shoes: Mizuno Spike 10 | ||
| Short running school.
| ||
| Strength workout, body we 25:00 [1] | |
| (rest day) shoes: Mizuno Spike 10 | ||
| Short strength training.
Because I am traveling today to Riga there is not time to train more. | ||
Wednesday Mar 19 | ||
| Aquajog 35:00 [1] | |
| (rest day) | ||
| Easy aquajog to loosen up the legs.
| ||
Tuesday Mar 18 | ||
| 100% off trails 59:00 | |
| shoes: Inov 8 Mudclaw 270I | ||
| Morning run with an o map searching the prettiest, lost places in our home Forest in Macolin. | ||
| Running school 17:00 | |
| shoes: Mizuno Wave Precision 8 | ||
| Running drills before the intervals. | ||
| 100% trails and roads 1:18:00 | |
| Intervals with the LSV Biel. 5x(1min40 uphill, 30sec rest, 3min slightly downhill(overspeed)) 3min rest.
Last training of a really good 10 day training block. Now 2 days rest and than we are going with VeVe to Latvia to get ready for the EOC... looking forward, the terrain looks great! | ||
| C • Have a great time at the EO... 4 | ||
Monday Mar 17 | ||
| Strength workout, body we 1:10:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| Strength training in Bern. Again, a really good training. | ||
| Running school 30:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| Jumps and running school. | ||
| 100% trails and roads 1:21:00 | |
| shoes: Saucony Trigon 5 Guide | ||
| Rolling run on my way back from work on the Plateau de Diesse. Sometimes running feels like the a peaceful meditation.
| ||
Sunday Mar 16 | ||
| 100% trails and roads 50:00 [1]8.5 km (5:53 / km) +260m 5:06 / km | |
| shoes: Saucony Trigon 5 Guide | ||
| Morning jog to the bakery. | ||
| 25% off road, 75% road 25:00 | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Warm up and cool down for the race. | ||
| Orienteering 45:00 | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Regional race in Aarwangen. Raced the first 37minutes (planed 35min fast) than took 2 gears out. Pretty clean race. Maybe 1minute mistake being very strict.
Feeling somewhat tired, but I pushed the hard. My heart rate was also pretty low. But the speed was not bad. My GPS shows me that my average speed was 4:19 min/km during the 37 racing minutes. | ||
Saturday Mar 15 | ||
| Strength workout, body we 1:00:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| The usual strength training. Core strength and legs with weights. | ||
| Running school 40:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| Warm up with different running drills, 4min of rope jumping and 30min of jumps (6x4 exercises (running jumps, calf jumps, hurdles, frog jumps), about 500 jumps total). | ||
| XC skiing, classical 1:11:00 | |
| Took the cable car down to Biel and skied up through Alfermée, Twannberg.
It was such a peaceful training that I almost didn't miss the snow. Pushed somewhat the pace uphill to get my heart rate into some reasonable range of training. | ||
| 100% trails and roads 1:12:00 | |
| shoes: Mizuno Rider 11 | ||
| After not a much longer Pit stop than in a formula 1 race I traded my rollerskies with my running shoes.
Quite a bit of enjoyable (e)motion today. | ||
Friday Mar 14 | ||
| 100% trails and roads intervals 50:00 | |
| shoes: Mizuno Wave Aero 6 | ||
| Annual running test on the treadmill.
We run 3 min at a certain speed, we have 30 second break where we give a drop of blood for determining the lactate value, than we go to the next level where the speed increases by 1.8km/h which we have to hold for 3min until the next break for the blood sampling. It goes on and on until you can't keep up anymore. The beginning speed is 10.8km/h (3min at 10.8km/h, 30sec break, 3min at 12.6km/h, 30sec break, 3min at 14.4km/h, etc, etc). I was able to hold the speed of 23.4km/h for 1 minute. Last year I was able to hold 3min at 21.6km/h but I was too exhausted to start a new level. I am happy I was able to improve my max speed. I also increased my "base line" value (where I am not producing excessive lactate). I was able to run the 16.2km/h level without producing lactate. It has been 10 years now that I have been doing this test, always in March. The evolution is really interesting: 1998: -Interruption of the test: 1min at 18.0km/h -Estimated anaerobic threshold: 16.6km/h 2002 (my first year I qualified for the WC. I finished 11th at the middle distance at the European Champs in Hungary): -Interruption of the test: 3min (finished the level) at 19.8km/h -Estimated anaerobic threshold: 17.5km/h -Baseline: 14.4km/h With such test results I believe I would be by far the worst runner of the nowadays team. But back in 2002 my result was not so bad. The level of the team increased a lot! Interestingly, even though my results on the treadmill were quite poor (with todays standards), I am not sure that all the nowadays team members are able to run in the top 15 at a WC. | ||
| 100% trails and roads intervals 1:08:00 | |
| shoes: Mizuno Wave Idaten 3 | ||
| Same test as in the morning but with the treadmill set at 22% incline!
Starting speed: 4.3km/h Speed increment: 0.7km/h every 3min I was able to run 2min at 9.9km/h. That is 30 seconds longer than last year. Otherwise it is pretty similar to last year (lactate and puls). I was really looking forward to do this test because it is much more difficult to test your uphill capacity (vs. flat capacity) in trainings. There is no 400m track which has incline to check your fitness. So I am particularly happy to see that not only my flat form increased a little but also my uphill capacity. Over the last 10 days Sandra tested and discussed the result with each athlete of the Swiss team. Honestly, she did really great! | ||
| Gymnastics and stretching 20:00 | |
| Foot gymnastics, core strength and agility exercises. | ||
Thursday Mar 13 | ||
| 100% trails and roads 45:00 | |
| shoes: New Balance 1024 | ||
| Morning run. | ||
| 100% trails and roads 34:00 [1]6.2 km (5:29 / km) +75m 5:10 / km | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Run to the map and back. | ||
| Orienteering 53:00 [3]6.45 km (8:13 / km) +250m 6:53 / km | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Orienteering training with Zimmi in Homet. I am glad I was doing this training with Biit because I had a hypoglycemia after 5 min of running...apparently a fresh breeze, mid afternoon, let go because I started my weekend are enough ingredients to put my energy burning system out of order. | ||
| C • hypoglycemia 3 | ||
Wednesday Mar 12 | ||
| Aquajog 50:00 [1] | |
| Ouch, the alarm clock at 0545 hurt a lot this morning... but the training felt great anyway. | ||
| Strength workout, body we 22:00 [1] | |
| Core strength after the Ajog. | ||
| 100% trails and roads 1:21:00 | |
| shoes: Inov-8 Mudrock 280 | ||
| Uphill intervals Biel-Macolin. 2x (10' load, 2' rest, 9.5' load).
Ran 2 times up and took the cable car down. Great training! For some odd reason I felt fresher and fresher during the training. By the end I didn't feel like I am tired enough. But my coach Sandra told me I shouldn't try to push too hard... it helped to convince myself it was just the right amount of training load. | ||
| Gymnastics and stretching 8:00 [1] | |
| Doing some stabilization and gymnastic exercises while going down twice with the cable car.
... well, people looked at me like I would be from Mars (...or elsewhere) with my huge headlamp doing those stupid exercises. | ||
| C • ET phone home 9 | ||
Tuesday Mar 11 | ||
| 100% trails and roads 44:00 [1]7.7 km (5:43 / km) +260m 4:53 / km | |
| shoes: Saucony Hurricane | ||
| Morning run in the snow storm! Kinda cool. | ||
| Running school 10:00 [1] | |
| shoes: Mizuno Rider 11 | ||
| Stabilisation exercises led by Mr. Röbu Moser before the running. | ||
| 100% trails and roads 1:00:00 | |
| shoes: Mizuno Rider 11 | ||
| Training with the LSV Biel. 20min warm up, 10min middle tempo, 5min fast and 20min cool down. Did the 5min fast quite easy. | ||
Monday Mar 10 | ||
| 100% trails and roads 42:00 [1]6.8 km (6:11 / km) +210m 5:21 / km | |
| shoes: Saucony Trigon 5 Guide | ||
| Morning footing. | ||
| Strength workout, body we 1:00:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| The usual strength training but alone in the evening. My lack of sleep from last night prevented me to push too hard... which might not be such a bad thing after yesterdays race and a tough training block starting. | ||
| Running school 30:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| Jumps and running drills integrated in the strength exercises.
| ||
Sunday Mar 9 | ||
| 100% trails and roads 20:00 [1]4 km (5:00 / km) | |
| shoes: Mizuno Rider 11 | ||
| Morning jog. | ||
| 100% trails and roads race 32:33 [5]10 km (3:15 / km) vdot: 66.1 | |
| shoes: Mizuno Spikes MD | ||
| Swiss XC Champs. Finished 10th, loosing 1min22 on Stephane Joly the winner. Last year I finished 5th... but lost 1min55 on the leader.
A pack of Swiss orienteers just finished ahead of me. 6th (Dani), 7th (Matthias), 8th (David), and 9th (Fabian). Results: http://services.datasport.com/2008/lauf/crosssm/RA... | ||
| C • Great race! 5 | ||
| 100% trails and roads 45:00 | |
| shoes: Mizuno Rider 11 | ||
| Warm up and cool down for the race. | ||
Saturday Mar 8 | ||
| 100% trails and roads 20:00 [1]3 km (6:40 / km) +90m 5:48 / km | |
| shoes: Saucony Trigon 5 Guide | ||
| Footing to the bakery. Ah, feeling good and healthy again for the first time since Wednesday. | ||
| 100% trails and roads 57:00 [1]11 km (5:11 / km) | |
| shoes: Mizuno Rider 11 | ||
| Footing with Sandra along the Lago Maggiore. | ||
| C • Oooo, who were you visiting... 2 | ||
Friday Mar 7 | ||
| Strength workout, body we 1:00:00 [1] | |
| (sick) shoes: Mizuno Spike 10 | ||
| The usual strength training. Still fighting with some illness which makes me more tired than usual. Headache. Nose and throat are also a little irritated. Sandra is in an worse state than I am. I hope it won't degenerate for me.
There will be no second training like I planed to. | ||
| Running school 30:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| Jumps and running drills integrated in the strength training. | ||
| Running school 30:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| Jumps and running drills integrated in the strength training. | ||
Thursday Mar 6 | ||
| 25% off road, 75% road 33:00 [1]5 km (6:36 / km) +110m 5:57 / km | |
| (sick) (rest day) shoes: Mizuno Wave Kaze | ||
| Evening footing. Not feeling good today. No energy and headache. I am fighting some sort of sickness. | ||
Wednesday Mar 5 | ||
| 50% off trails, 50% road 34:00 [1]5 km (6:48 / km) +110m 6:08 / km | |
| (sick) (rest day) shoes: Inov-8 Mudclaw 330 0 | ||
| Evening footing in the evening.
Really tired and having a headache... not so good. | ||
Tuesday Mar 4 | ||
| Running school 18:00 [1] | |
| shoes: Mizuno Wave Aero 6 | ||
| Running drills led by Röbu Moser... it is fun to get advises from an old track and field fox. | ||
| 100% trails and roads 1:30:00 | |
| shoes: Mizuno Wave Aero 6 | ||
| Intervals with the running club from Biel. We did 10', 8', 6', 4', 3', 2', 1' intervals with each time 2' rest. I took it a little easy (it is a recovery week!) and started pushing with the 4 minute intervals. | ||
Monday Mar 3 | ||
| Strength workout, body we 1:00:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| The usual Monday morning strength training in Bern led by Tom B.
Still felt really good, even after last weeks hard training week... too bad I planned some rest now :-). | ||
| Running school 30:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| Running drills integrated in the strength training. | ||
Sunday Mar 2 | ||
| 100% trails and roads 51:00 | |
| shoes: Mizuno Rider 11 | ||
| Warm up and cool down for the xc race. | ||
| 100% trails and roads 26:51 [5]8 km (3:21 / km) +40m 3:16 / km | |
| shoes: Mizuno Spikes MD | ||
| XC race. Bern-Aargau Canton Championships. Matthias Merz and I were able to get away after 2 km. Then the fight was tight. We would switch the lead... I increased the speed 2 km before the finish because I knew I would have troubles against him in the finish shoot. Well, he was able to stay with me and I couldn't keep up in the final sprint... so I got beat ;-).
Actually I was pretty happy with the race. I could see that I am able to run the speed of Matthias and I was feeling pretty "comfortable" the whole race... my finishing speed is not yet good enough though... | ||
| C • Nice race! 5 | ||
| Aquajog 50:00 [1] | |
| Sandra and I had the swimming pool for ourselves. The water felt so good! We set only the waterlights and listen to Dixie Chicks... it was like we were having a relaxing hour of a multi millionaire. | ||
Saturday Mar 1 | ||
| 100% trails and roads 1:52:00 | |
| shoes: Mizuno Rider 11 | ||
| Longish run up to les Roches d'Orvin.
Spring storm atmosphere... strong wind, rain and sun all together. | ||
| C • how was your race today? ye... 2 | ||