Thursday Jul 31 |
 | 100% trails and roads 1:29:00  13.9 km (6:24 / km) +1095m 4:36 / km | |
| shoes: Mizuno Wave Idaten 3 |
| Cable car intervals. Took twice the cable car down to Biel to run the 450m up. The first time I split the climb in 2 parts: I took a 2min break after 10min uphill (new personal best, in those 10min I got to the V shaped tree!), then it took me 7:47 to climb up to the cable car start.
The second uphill I did it in one piece and climbed up to the top of Lothurm, which is 200m higher then the cable car start. It took me 27:01.
Next week I am racing Sierre-Zinal, which is probably the most famous mountain running race in the western part of Switzerland. It is 31km long and counts 2200 meters of climb. |
Wednesday Jul 30 |
| 100% trails and roads 40:00  7.7 km (5:12 / km) +195m 4:37 / km | |
| shoes: Mizuno Wave Idaten 3 |
| Morning jog. Trying to awake my body from the previous 4 rest days and did 4 accelerations between 1 and 3 minutes. |
| |
| C • grüezi us estland! 2 |
| 50% off trails, 50% road 1:48:00 [1]14.3 km (7:33 / km) +900m 5:45 / km | |
| shoes: Inov-8 Mudrock 280 |
| Long jog in the Jura with Sandra and Remo Fischer. Climbed the Combe Grède (Chasseral region).
Felt almost like a touristic tour... |
Tuesday Jul 29 |
| 100% trails and roads 1:08:00 [2]11.5 km (5:55 / km) +750m 4:28 / km | |
| shoes: Mizuno Wave Aero 6 |
| Run from my parents home to the pass of La Tourne. Took the postal bus back down.
Ah, I missed the Jura. |
Monday Jul 28 |
| 100% trails and roads 31:00 [1]5.5 km (5:38 / km) +120m 5:05 / km | |
| shoes: Mizuno Wave Aero 6 |
| Jogging with Sandra to the swimming pool. |
| Strength workout, body we 20:00 [1] | |
| |
| Core strength at the swimming pool... followed by a dip and a pic-nic... vacations started!!! |
| |
| C • Vacation! 1 |
Sunday Jul 27 |
| 100% trails and roads 45:00 [1]8 km (5:38 / km) +200m 5:00 / km | |
| shoes: Mizuno Rider 11 |
| Jogging... got stuck so bad in the raspberry bushes that I got stomach pain :-)... we have good alternatives to the Swedish blueberries... while going on a jogging both can hold you back for quite a while. |
| |
| C • you need to eat more berries 1 |
Friday Jul 25 |
| 100% trails and roads 20:00  3 km (6:40 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| Warm up for the last stage in Oringen. |
| |
| C • Intensity 3 |
| Orienteering 1:02:00  11 km (5:38 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| O-Ringen, last stage, chase start. Not my day, didn't get into my rhythm. It was even tough only to follow the guys who caught me (Pasi I. and Dimitry T.). Not so happy about my todays performance as I was mostly taking advantage of the other runners. Overall I made 4 solid placements, even today where I only lost 2min on the fastest time. And the 5th overall place at the O-Ringen is a sweet reward for the last 100 days of struggling with my hip injury.
Speaking of the hip: I started the week not sure if I would survive the sprint (1st race), but from day to day it almost got better! Apparently it is enough healed that it can cope with the intensity. I wonder, though, why it is still hurting! |
| |
| C • maybe 3 |
Thursday Jul 24 |
| 100% trails and roads 30:00  5 km (6:00 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| Warm up and cool down for the middle distance at O-Ringen. |
| Orienteering 33:00 [5]8 km (4:08 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| O-Ringen middle distance. Besides of missing the 1st control 25seconds (in the vague terrain above the tree line I wasn't able to identify clear objects to navigate with) I was pleased with my race. I lost 1min30 on Dani who won the race and finished 8th. |
Wednesday Jul 23 |
| 100% trails and roads 40:00  6 km (6:40 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| Warm up for the O-Ringen long distance stage. |
| Orienteering 1:33:00  17 km (5:28 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| O-Ringen Long distance stage. Didn't have a clean start to the first control... got influenced by Hans Troean who started at the same time. After this time loss I pulled myself together and made a clear race with the exception of a butterfly control where I again lost 1min.
I am quite satisfied with my performance, especially because I had to orienteer the whole way alone. But I shouldn't have lost those 2x1 minutes :-)!
I finished 6st, 3:30 behind Tero Föhr who won. |
Tuesday Jul 22 |
| 50% off trails, 50% road 40:00  6 km (6:40 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| Warm up and cool down for the Oringen sprint. |
| 100% trails and roads 15:00 [5]3.5 km (4:17 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| O-Ringen Sprint.
Was a little slow in the beggining, other than that I was quite happy with my race. Finished 14th, 53seconds behind Peter Oeberg who won... |
Monday Jul 21 |
| 50% off trails, 50% road 30:00 [2]4 km (7:30 / km) +250m 5:43 / km | |
| shoes: Mizuno Wave Precision 8 |
| Travelled from Olomouc to Sälen... a very long day. Climbed the nearest Fjell when I arrived... it was close to midnight... and it was totally worth it, great Scandinavian night atmosphere. |
Sunday Jul 20 |
| 100% trails and roads 20:00 [1]5 km (4:00 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| Quick jog. |
Saturday Jul 19 |
| 100% trails and roads 30:00 3 km (10:00 / km) | |
| |
| Warm up for the WOC |
| Orienteering 1:52:00 [5]20 km (5:36 / km) | |
| |
| WOC long distance... the culmination of 3 months of stony road... and the night before the race I was only able to sleep 1.5hours!
Eventhough I finished "only" 14th I consider my race not as bad. With just a little better race or maybe more luck, a place among the 6 best would have been very much possible. I raced very cleanly during the first 80minutes, but than I just didn't have anymore the necessary mental freshness and the physical ease. I than lost several times valuable seconds because I was too exhausted to navigate properly. |
Friday Jul 18 |
| 100% trails and roads 20:00 [1] | |
| shoes: Mizuno Wave Precision 8 |
| Footing. |
Thursday Jul 17 |
| Orienteering 45:00  6 km (7:30 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| O training on the long quali map. |
Wednesday Jul 16 |
| 100% trails and roads 27:00 [1]6 km (4:30 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Footing. |
| Strength workout, body we 10:00 [1] | |
| |
| Core strength. |
Tuesday Jul 15 |
| 50% off trails, 50% road 40:00  5 km (8:00 / km) | |
| |
| Warm up and cool down for the race. |
| Orienteering 1:05:00 [5]11 km (5:55 / km) +420m 4:58 / km | |
| |
| WOC Long distance qualification race.
Finished 9th, 4min behind David S. who won the heat.
3 big mistakes:
To # 3 I loose myself reading ahead and miss the moment I have to leave the trail: 1:40 lost
#14: I plan to use two "towers" as an AP... I just didn't see them (!) and lost 1:40
#20: lost my direction in the green and lost 1:00
Without those big mistakes the race would have looked already better. But there are still some legs where I loose 10 to 25 seconds and I don't know why... quite annoying. It is good to see on the splits, though, that there are still quite a few passages where the pace was correct. |
| |
| C • Awesome Marc!!!! Good run. 6 |
Monday Jul 14 |
| Orienteering 43:00 [1]5.4 km (7:58 / km) +200m 6:43 / km | |
| |
| Model event for the long distance... almost walking. Forest seems nice, good map, nothing extraordinary... it will be up to us to make clean runs. |
| |
| C • Good luck 1 |
Sunday Jul 13 |
| 100% trails and roads 22:00 [1]4.5 km (4:53 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Footing under the mid day sun. |
| 100% trails and roads 45:00 [1]8.5 km (5:18 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Ran home from the sprint final with David... the goal was to do at max a 20min jog... but we got quite badly lost and a thunderstorm surprised us... |
Saturday Jul 12 |
| 25% off road, 75% road 30:00  5 km (6:00 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Warm up and cool down for the orienteering training. |
| Orienteering 32:00  6.6 km (4:51 / km) +190m 4:14 / km | |
| |
| Last fast O training before my race on Tuesday (long distance qualification). We went on Proklest, which is probably the best map I have been on in the region of Olomouc and the terrain is probably pretty similar to the Long qualification and final.
I was quite satisfied with my performance. I felt quite in control almost all the way and as expected my hip didn't hurt (as I rested enough and because it was a fast training) |
| |
| C • Last fast O training 2 |
| 100% trails and roads 29:00 [1]6.1 km (4:45 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Footing to a nearby lake to our WOC accommodation... |
| Strength workout, body we 20:00 [1] | |
| |
| ...followed by the usual core strength exercises. |
Friday Jul 11 |
| 100% trails and roads 12:00 [1]1.5 km (8:00 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| Warm up. |
| Orienteering 36:00  5.5 km (6:33 / km) +100m 6:00 / km | |
| shoes: Inov-8 Mudclaw 270 III |
| Start of WOC week. We arrived yesterday evening in Olomouc. Did a shortish O training in Ledkova Hut. |
| 100% trails and roads 22:00 [1]4.8 km (4:35 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Evening jog. |
Thursday Jul 10 |
| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
| |
| Jogging before departing for the Czech Republic. |
Wednesday Jul 9 |
| Aquajog 50:00 [1] | |
| |
| After a short night I met Zimi at the swimming pool for a 6am chat-training session... |
| Strength workout, body we 20:00 [1] | |
| |
| Followed by the usual core strength exercises.
|
| 100% trails and roads 39:00 [3]6.3 km (6:11 / km) +200m 5:21 / km | |
| shoes: Mizuno Wave Aero 6 |
| I planned to do shortish intervals with Zimmi... but my hip hurt, my legs were empty and my head heavy... so I decided I would not force it. |
Tuesday Jul 8 |
| 100% trails and roads 1:32:00  14.9 km (6:10 / km) +450m 5:22 / km | |
| shoes: Mizuno Wave Precision 8 |
| Intervals with Zimmi. Alone I might have not done them... warming up my hip was painful, but when we started the first interval the pain left straight away. From interval to interval I felt stronger. It helps a lot to have company doing them, I believe this training was a perfect preparation for the WOC.
6x 3min interval (50m of climb at once, but 300m are flat). Rest:jog down (3min).
My times: 2:57, 2:55, 2:55, 2:56, 2:54 and 2:44(!!) |
Monday Jul 7 |
| 100% trails and roads 40:00 [1]8.2 km (4:53 / km) +165m 4:26 / km | |
| (rest day) shoes: Mizuno Wave Aero 6 |
| Evening run from my parents place... it is good to be home :-) |
| Strength workout, body we 20:00 [1] | |
| |
| |
Sunday Jul 6 |
| 100% trails and roads 48:00  10.4 km (4:37 / km) +305m 4:02 / km | |
| |
| Run from home. |
| Aquajog 50:00 [1] | |
| |
| Evening ajog. It felt purifying.
|
| Strength workout, body we 5:00 [1] | |
| |
| |
Saturday Jul 5 |
| 100% trails and roads 10:00 [1]2 km (5:00 / km) | |
| shoes: Mizuno Wave Aero 6 |
| Morning jog... getting some of my rust out of my limbs. |
| Strength workout, body we 5:00 [1] | |
| |
| Short version.
|
| 100% trails and roads 25:00  3.3 km (7:35 / km) | |
| |
| Warm up and cool down for the race. |
| Orienteering 1:04:00  12.9 km (4:58 / km) +350m 4:22 / km | |
| |
| Central Moravian Champs. Weird race... I tried hard to be well prepared, but somewhat it didn't turn out well. My heart rate was in the basement, my head wasn't functioning and on top of that the map was bad. |
Friday Jul 4 |
| 100% trails and roads 20:00 [1]2.5 km (8:00 / km) +120m 6:27 / km | |
| |
| Warm up for the middle distance training. |
| Orienteering 29:00 [3]4 km (7:15 / km) +140m 6:10 / km | |
| |
| Ran the 2nd middle distance selection race of the Czech team in Zdrarsky potok. My hip was sore and I wasn't able to focuse... too bad. But I don't feel like the pain is a very bad sign. It is just sore from yesterdays tough training. |
| 100% trails and roads 39:00  9.2 km (4:14 / km) +30m 4:10 / km | |
| shoes: Mizuno Wave Aero 6 |
| Running on roads feels much better for the hip. Nice run on big roads... actually quite enjoyable to switch off the brain every now and than. |
| |
| C • off isn't a problem for me 1 |
| Strength workout, body we 20:00 [1] | |
| |
| The usual core strength stuff. |
Thursday Jul 3 |
| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
| shoes: Mizuno Wave Aero 6 |
| Early morning footing as a warm up for the strength training. |
| Strength workout, body we 22:00 [1] | |
| |
| Core strength in the rising sun... waking up early paid off. |
| 100% trails and roads 50:00  8.5 km (5:53 / km) +100m 5:33 / km | |
| |
| Warm up for the long distance like training... and some intervals as a cool down.
As I didn't feel like I could give everything physically in the O training (I don't feel secure enough in the terrain with my hip) I decided to do an interval serie of 4x3min on a trail slightly uphill after the orienteering part... this way I can count this training as being tough :-). |
| Orienteering 48:00  8.3 km (5:47 / km) +350m 4:47 / km | |
| |
| We ran the first part of the selection race of the Finns and Czech full speed. With my splits I lost 2 minutes on Mats Haldin on the first 45minutes... so that is not so bad... but he had to run another 1hour after I quite. I lost already more than 2 minutes on the first 10 minutes of the race, than I was able to go a tiny bit faster.
I think the terrain was a really good preparation for the WOC long distance and relay. Map: Proklest |
Wednesday Jul 2 |
| 100% trails and roads 35:00  7.5 km (4:40 / km) +100m 4:22 / km | |
| shoes: Inov-8 Mudclaw 270 III |
| Longish warm up and cool down for the morning O training. My hip hurts quite a bit through the forest, especially when it is steep, but almost not when I run on flat trails. |
| Orienteering 42:00  5 km (8:24 / km) +170m 7:11 / km | |
| shoes: Inov-8 Mudclaw 270 III |
| O training in rusky hrbitov. Pretty woods but quite strong hip pain. |
| 100% trails and roads 25:00  3 km (8:20 / km) +100m 7:09 / km | |
| |
| Warm up for the middle distance training. |
| Orienteering 43:00  6.5 km (6:37 / km) +230m 5:37 / km | |
| |
| Middle distance in Jeseniki. We raced as pre runners for the Czech team who where doing there selection race.
I only ran the uphills full speed. It went estonishingly much better than in the morning with my hip. |
Tuesday Jul 1 |
| 100% trails and roads 12:00 [1]1 km (12:00 / km) | |
| shoes: Inov-8 Mudclaw 270 III |
| Warm up for the training. Also some running school. |
| Orienteering 1:00:00  8 km (7:30 / km) +200m 6:40 / km | |
| shoes: Inov-8 Mudclaw 270 III |
| First O training in our WOC training camp. The goal of the training was to understand the different vegetation types... the course was also set in accordance... lots of thorns. Unfortunately the map was not so good, so it was partly also some treasure hunt.
Map: Divoky potok |
| Orienteering 1:04:00  9.5 km (6:44 / km) +400m 5:34 / km | |
| shoes: Inov-8 Mudclaw 270 III |
| Partner O training with Dani in Boskovice... we had to run every second leg by heart. It went pretty well... but had to wait a few times on Dani ;-)... |