Training Archive: SwisscheeseIn the 7 days ending 2007-03-04:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Mar 4 | ||
| 100% trails and roads 43:00 [1]6.5 km (6:37 / km) +220m 5:39 / km | |
| ahr:110 slept:7.5 (rest day) | ||
| Recovery jog with Sandra and her dad. | ||
| C • XC race 3 | ||
Saturday Mar 3 | ||
| 100% trails and roads 35:00 [1]6.6 km (5:18 / km) +140m 4:48 / km | |
| ahr:127 slept:8.0 shoes: New Balance 1024 | ||
| Morning jog to the bakery. | ||
| 100% trails and roads 35:00 [2]6 km (5:50 / km) | |
| shoes: Saucony Kilkenny | ||
| Warm up cheering up Sandra while she ran and cool down for the XC race. | ||
| 100% trails and roads race 42:01 [5]12 km (3:30 / km) vdot: 61.4 | |
| shoes: Saucony Kilkenny | ||
| Swiss XC race. Finished 5th overall and 4th Swiss (2nd was an African). I was really pleased with my race. Started with the pack and felt quite comfortable. 3km before the end in a moment of inattention I lost contact to David Schneider and an other runner. The two leaders did a race by themselves since the beginning. So I ended 5th, 1:55 behind the leader.
Since my ankle injury in November I have often fought with problems whether with the ankle or because of stiff/aching muscles. And this morning I hardly made it out of bed because I felt so tired... so to get such a positive feedback of my shape is a really nice surprise. The results of the orienteer: 4th: David Schneider 41:50 5th: Swisscheese 42:01 6th: Gabriel Lombriser 42:29 7th: Matthias Merz 42:31 10th: Domi Koch 43:02 15th: Christian Ott 43:31 20st: Stefan Zingg 43:56 22nd: Simon Hodler 44:01 25th: Christian Mathys 44:17 26st: Christoph Ratgeb 44:18 27th: Beat Zimmermann 44:50 28th: Benno Schuler 45:09 29th: Baptiste Rollier 45:17 Unfortunately Daniel Hubmann ran the short xc champs, so no comparison to him. But he did really well there and finished 3rd (4000m in 13:13). The terrain was quite swampy because of the heavy rain we had in Switzerland the last week. So I was really pleased to use my new XC shoes with 15mm spikes at the front and no profile on the heel (the mud only gets clumped up between the profile). Before I always used my O shoes for such races. | ||
Friday Mar 2 | ||
| Aquajog 50:00 [1] | |
| slept:4.0 | ||
| After a good fondue with Manoo and Sandra and a short night I met again Manoo at 0600 in the swimming pool for some aquajogging. I slept little enough that I felt really good... and my stomach was certainly still in the process of cheese digestion while I was exercising (so no worry about getting hungry even without eating a breakfast) | ||
| Strength workout, body we 15:00 [1] | |
| Some core strength and foot exercise after the swimming. | ||
| 75% off trails, 25% road 56:00 [2]7.8 km (7:11 / km) +285m 6:04 / km | |
| ahr:129 shoes: VJ Intergrator 5 | ||
| Headlamp run through the forest of our new home. The forest is perfect for training Scandinavian terrain... stony and rough.
Had to come back on the trails because the training was getting longer than planed. | ||
Thursday Mar 1 | ||
| 100% trails and roads 50:00 [1]9.5 km (5:16 / km) +190m 4:47 / km | |
| ahr:129 slept:8.0 shoes: New Balance 1024 | ||
| Warm up, 2x3.5min rest and cool down of the intervals. | ||
| 100% trails and roads intervals 15:00 [5]4 km (3:45 / km) | |
| ahr:166 max:175 shoes: Saucony Fastwitch 2 | ||
| Tried out a form of polarized training. I went on the indoor track which is 2km away (!) from home and did 10 times 15sec fast,15sec jogging. Three sets of those, inbetween 3.5min of rest.
I was really surprised to feel that my body was giving the same symptoms as if I was doing a treshold training, eventhough the effort is much shorter (15secs) and the speed much higher (maybe 13 to 14sec/100m). I think I will do this more regularly in my winter training. But the condition need to be perfect, like they are on an indoor track (especially when outside there is a 100km/h wind). In the future I should also build up to 4 or 5 sets. | ||
| C • Wow! This looks amazingly ide... 6 | ||
| Bike or Hometrainer 30:00 [1] | |
| Spinning waiting that the treadmill is free and short cool down. | ||
| 100% trails and roads 45:00 [3]11.3 km (3:59 / km) | |
| ahr:157 shoes: Asics DS Trainer | ||
| Wanted to run 45min at a 4.00 min/km pace. Unfortunately my footpod on the Polar RS 800 and the treadmill had quite a discrepancy of speed. So I opted for a middle way, running 4.07min/km on the watch and 3.35 min/km on the treadmill. Felt mentally pretty hard to run so long at a pretty good speed on the machine. | ||
Wednesday Feb 28 | ||
| 100% trails and roads 1:10:00 [2]15 km (4:40 / km) +295m 4:15 / km | |
| ahr:135 slept:7.5 shoes: Saucony Trigon 4 Ride | ||
| School revival. Ran from Bern to Schüpfen with a backpack with dry clothing. | ||
| C • Lisbon? 2 | ||
| 25% off road, 75% road 31:00 [1]5.7 km (5:26 / km) +155m 4:47 / km | |
| ahr:123 shoes: Saucony Kilkenny | ||
| Warm up for the strength and tried out my knew XC spike shoes... they seem really fast... | ||
| Strength workout, body we 34:00 [1] | |
| Core strength with my usual emphasizes on the legs (10x10 one legged squads) | ||
| Gymnastics and stretching 15:00 [1] | |
| Foot gymnastics. | ||
Tuesday Feb 27 | ||
| 100% trails and roads 32:00 [2]7.1 km (4:30 / km) +115m 4:10 / km | |
| ahr:130 slept:7.5 shoes: New Balance 1024 | ||
| Over lunch break jogging. | ||
| Strength workout, body we 19:00 [1] | |
| Squeezed in my lunch break a short core strength workout. | ||
| 100% trails and roads 1:20:00 [1]14.6 km (5:29 / km) +400m 4:49 / km | |
| ahr:128 shoes: New Balance 1024 | ||
| Evening jog with Manoo in a stormy night... actually quite enjoyable. | ||
Monday Feb 26 | ||
| Bike or Hometrainer 10:00 [1] | |
| slept:7.0 | ||
| Got home really late from work. I was drained and wasn't even able to train. I planed to go running and than to do some strength... 10 min of hometrainer felt already quite hard to do. | ||