Sunday Jan 28 |
 | Bike or Hometrainer 10:00 [1] | |
| slept:8.0 |
| My ankle feels estonishingly well. Still decided to play it save and not go run on the icy trails.
Warm up on the hometrainer. |
| Gymnastics and stretching 10:00 [1] | |
| |
| Ankle exercices. |
| 100% trails and roads 22:00 [1]3.5 km (6:17 / km) | |
| shoes: Saucony Fastwitch 2 |
| Warm up, some rest and cool down of the intervals. |
| 100% trails and roads intervals 33:00 [4]9 km (3:40 / km) | |
| shoes: Saucony Fastwitch 2 |
| Got inspired by Baptistes training... 10x3min on the treadmill at the treshold pace with 1min rest. Started doing 5x3min at 18kmh and as I thought this was a little to easy I climbed the speed for 2 intervals at 18.5kmh and the 3 last at 19kmh. This felt like a nice workout... did some controlled speed and didn't destroy myself for the day because I would run too fast. |
| Aquajog 55:00 [1] | |
| |
| Right after the treadmill workout I jumped into the pool to do 50min of aquajog followed by some swimming. Keeping the technique up felt really difficult at first because of the running I had been doing just before, but after 20min of focused training my strides finally felt natural. |
Saturday Jan 27 |
| Orienteering 1:10:00 [2]9 km (7:47 / km) | |
| slept:5.7 shoes: VJ Panther with dobbs |
| Kick off of the weekend training camp with the Swiss team on the Kerenzerberg.
Orienteering in Chlosterwald... the forest where the WOC relay in 2003 was planed... too bad the storm didn't make it possible, the terrain is pretty cool.
Took it really easy. My ankle felt more stiff than usual and hurt a little bit more than yesterday. |
| Unspecified 10:00 [1] | |
| |
| Warm up on an elliptical machine. |
| Strength workout, body we 34:00 [1] | |
| |
| Core body and leg strength and ankle exercices. |
Friday Jan 26 |
| Aquajog 38:00 [1] | |
| slept:7.0 |
| Aquajogging at 7am... brrr! |
| 25% off road, 75% road 33:00 [1]7 km (4:43 / km) | |
| shoes: VJ Panther with dobbs |
| Warm up and cool down for the night O race: "Bern by night" |
| Orienteering race 45:00 [5]9 km (5:00 / km) | |
| shoes: VJ Panther with dobbs |
| Night O race "Bern by Night" in Zollikofen Wald. I wasn't sure I would run because my ankle didn't feel too good today... but I am glad I did it. My ankle survived and it was a lot of fun.
More adrenaline than any friday night movie: Night-O Mass start!
I was happy to see that I am still able to keep up with some of the best orienteers. I was able to win 2 meters ahead of Andreas Müller, Stefan Zingg and Baptiste Rollier. |
Thursday Jan 25 |
| Orienteering 1:10:00 [2]9 km (7:47 / km) | |
| slept:7.0 shoes: VJ Panther with dobbs |
| Orienteering with Sandra and Fränä in some map close to Herzogenbuchsee on a reduced map without trails.
Uh, Switzerland can be cold... and there is a 5 cm layer of snow. |
| 100% trails and roads 44:00 [2]10 km (4:24 / km) | |
| shoes: New Balance 1024 |
| Night jog on the icy roady. |
Wednesday Jan 24 |
| Strength workout, body we 43:00 [1] | |
| |
| Core and leg strength with the help of my 2 year old nephew Jan who would climb on my shoulders for further weight or help me when I was struggling.
|
Tuesday Jan 23 |
| 100% trails and roads 13:00 [1]3 km (4:20 / km) | |
| slept:7.0 shoes: Saucony Trigon 4 Ride |
| Jog from work to my parents place... not far enough for a good training! |
Monday Jan 22 |
| 100% trails and roads 45:00 [1]9 km (5:00 / km) +200m 4:30 / km | |
| slept:8.0 shoes: Asics DS Trainer |
| Recovery jog in Schüpberg. Unfortunately no more time for more training... but not a big problem, it's a recovery period. |