Sunday Jun 25 |
 | 25% off road, 75% road 40:00 [2]6 km (6:40 / km) | |
| slept:6.0 shoes: VJ Intergrator 4 |
| 5er Staffel in Zürich. Warm up and cool down. I showed my knee before the race to Roger Vogel (a doctor) and he thought my problem is an impinched Hoffa (fatty body bellow the knee cap). He told me I can train full speed, because there is nothing I can really do against it. |
| Orienteering race 56:00 [5]11 km (5:05 / km) +250m 4:34 / km | |
| shoes: VJ Intergrator 4 |
| So I did as the doctor said... raced full speed... my first contact with the swiss top orienteers since April. Well, I believe I'm in O shape. On the last leg I ran the best time. 2nd, 40 sec behind was Daniel Hubmann.
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Saturday Jun 24 |
| 100% trails and roads 15:00 [1]2.5 km (6:00 / km) | |
| slept:9.5 (injured) shoes: Saucony Trigon 3 Guide |
| 10:00
Therapeutical jog and bakery jog. |
| Strength workout, body we 15:00 [2] | |
| |
| After the jog I did my usual core body strength, but did only half the amount of the repetitions and didn't push the leg exercices. |
| 100% trails and roads 18:00 [1] | |
| shoes: Saucony Trigon 3 Guide |
| 2nd therapeutical jog. |
| Strength workout, body we 15:00 [1] | |
| |
| 2nd half of the strength workout in the evening. |
Friday Jun 23 |
| 100% trails and roads 23:00 [1]4 km (5:45 / km) | |
| slept:6.5 (injured) shoes: New Balance 766 |
| 20:00
Therapeutical jog. My knee problem is somewhat weird. I can't call it pain, because it doesn't hurt me, it is more that it bothers me in certain movements and it seems to crack more than usual... but maybe I am just hypersensitive because... now is not a time to get injured. |
| Gymnastics and stretching 10:00 [1] | |
| |
| After the run I did a few light strength exercices for the leg and stretches. |
Thursday Jun 22 |
| Note | |
| slept:8.0 (injured) (rest day) |
| Mmh, my knee did bother me during the day. Don't really know what to do.... it doesn't hurt so much that I wouldn't be able to train, but i don't know if this is smart...
Anyway I am really tired today, so taking a break is a good thing. |
Wednesday Jun 21 |
| 100% trails and roads 35:00 [3]7 km (5:00 / km) | |
| slept:7.0 shoes: VJ Intergrator 4 |
| 19:00
Warm up and cool down for an evening training race in Locheberg. An orienteering event set up by OL Norska.
My knee started hurting again during the cool down. But it feels better than yesterday. We'll see how it feels tomorrow to plan the further training. |
| Orienteering 32:00 [5]5.7 km (5:37 / km) +230m 4:40 / km | |
| shoes: VJ Intergrator 4 |
| Training race. Tried to stay focused and to push physically... not such an easy thing as the day had been pretty full until than. I succeeded in not doing bigger mistakes (2x10sec), physically it is difficult to tell objectively if I was fast. But I certainly felt better than when I was warming up. |
Tuesday Jun 20 |
| Rollerskiing 52:00 [2] | |
| |
| 07:00
Rollerskied to school. Felt a little off... no big power. |
| 100% trails and roads 1:07:00 [2]14 km (4:47 / km) | |
| shoes: Mizuno Rider |
| 19:45
Ran back from school. This time I felt good. But my right knee did hurt. I have the impression my shoes are worn out. |
| 100% trails and roads intervals 5:00 [5]2 km (2:30 / km) | |
| shoes: Mizuno Rider |
| Mixed in my run back from school 10 repetitions from 20sec to 50sec. |
Monday Jun 19 |
| 100% trails and roads 1:13:00 [2]16 km (4:34 / km) | |
| slept:7.0 shoes: New Balance 766 |
| 19:15
Uf, dead. Tough day at school.
Ran back from school. |