Sunday Mar 11 |
 | 100% trails and roads 22:00 [2] 3.5 km (6:17 / km) +250m 4:38 / km | |
| slept:8.0 |
| Ran to the O training from my parents home. |
| Orienteering 1:10:00 [2] 10.5 km (6:40 / km) +350m 5:43 / km | |
| ahr:125 shoes: VJ Intergrator 5 |
| Compass training in Le Serroue on a reduced map (without trails) with the Swiss junior team. Quite a challenging training! Felt pretty stiff... slept maybe too much tonight :-) |
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| C • Serroue 2 |
Saturday Mar 10 |
| 100% off trails 35:00 [1] 6 km (5:50 / km) +200m 5:00 / km | |
| slept:4.0 shoes: VJ Intergrator 5 |
| Warm up and rest between the sprints.
Didn' sleep enough last night... not much time to do so and on top of that my mind was running. |
| Orienteering 48:00 [4] 7.2 km (6:40 / km) +200m 5:51 / km | |
| shoes: VJ Intergrator 5 |
| 4x O-sprints (about 4x1.8km on a 1:10000 map) in Le Devens with the Swiss Junior O team. Was a lot of fun! They are good! |
| 50% off trails, 50% road 57:00 [1] 11 km (5:11 / km) +300m 4:34 / km | |
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| Sunset jog with the juniors on La Vue des Alpes. It was nice to find again some snow to run in... I have been missing it because of this warm winter we had. |
Friday Mar 9 |
| Aquajog 43:00 [1] | |
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| 0600, the door of the swimming pool didn't want to open. After 30min we finally managed to break in. Quite annoying to get up so early and waste such time.
Had problems being focused on my training. |
| 100% trails and roads 1:56:00 [2] 21 km (5:31 / km) +1010m 4:27 / km | |
| ahr:138 shoes: New Balance 1024 |
| Macolin-End der Welt-Evilard-Frinvillier-Chemin des hauts des Roches d'Orvin-La Ragie-Les Voigières-La Hôte-Jorat-End der Welt. Frensh names are just easier to remember than German ones!
I planed only a 90 minute run... well, did a few discovery detours... really exciting tour! |
| 100% off trails 8:00 [1] 0.6 km (13:20 / km) | |
| ahr:115 shoes: New Balance 1024 |
| Between La Hôte and Jorat I missed the trail in the dark and bush-waked through the forest... the few cliffs do go down were quite a challenge. |
Thursday Mar 8 |
| 100% trails and roads 51:00 [2] 10.8 km (4:43 / km) +280m 4:11 / km | |
| ahr:138 slept:6.5 shoes: Saucony Trigon 4 Ride |
| Morning jog in Magglingen. Forced myself to go a hint faster than my "head in the clouds" (when I don't even realize I am running) pace. |
| Bike or Hometrainer 6:00 [1] | |
| ahr:106 |
| Evening training.
A little short in time to do the whole training. So I cut short the warm up on the Hometrainer. |
| 100% trails and roads 50:00 [1] 9.8 km (5:06 / km) +145m 4:45 / km | |
| ahr:125 shoes: Saucony Tangent |
| Warm up, 3x2.5min rest and cool down for the intervals. |
| 100% trails and roads 20:00 [4] 4.2 km (4:46 / km) | |
| ahr:169 shoes: Saucony Tangent |
| 4x(10x(15sec full speed, 15 sec jog)). 2.5 minute rest between the series. I was astonished to see how well my heart rate would climb. I alternated the series on the track and on an over sized soccer field. I noticed I was running about 90 meters in 15 seconds. Last week I thought I was running a little more than 100 meters in the same training on the indoor track... I must have than been reading the wrong measurements. |
| Note | |
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| mmh, I am running the same pace on the warm up as on the intervals... eventhough I am running only half of it full speed this seems still a little odd.... I will have to look into the details when I have more time... whenever this is... |
Wednesday Mar 7 |
| 100% trails and roads 41:00 [1] 8.2 km (5:00 / km) +180m 4:30 / km | |
| ahr:129 slept:8.0 shoes: Saucony Hurricane |
| Run before and after the running school. |
| Running school 26:00 [1] 3.5 km (7:26 / km) | |
| ahr:122 shoes: Saucony Hurricane |
| Secret russian running drills over my lunch break at work. |
| Strength workout, body we 39:00 [1] | |
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| Core strength training. Focuse on my legs (10x10 one legged squads). |
| Gymnastics and stretching 10:00 [0] | |
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| Foot gymnastic |
Tuesday Mar 6 |
| Aquajog 50:00 [1] | |
| slept:6.5 |
| 6 am Aquajog. Sounds much worse than it actually was... it was almost pleasant. |
| 25% off road, 75% road 58:00 [1] 10.5 km (5:31 / km) +225m 4:59 / km | |
| ahr:127 shoes: Saucony Trigon 4 Ride |
| Did a loop starting from Beatenberg with 2x20min fast on up hill sections.
Starting section (warm up), rest between the two 20min intervals, end of the run (cool down). |
| 25% off road, 75% road 40:00 [4] 7.2 km (5:33 / km) +735m 3:41 / km | |
| ahr:165 shoes: Saucony Trigon 4 Ride |
| Two times 20min fast on my run. Made those two sections running uphill. |
Monday Mar 5 |
| Bike or Hometrainer 8:00 [1] | |
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| My lunch breaks get always shorter and shorter... warm up for some strength. |
| Strength workout, body we 30:00 [1] | |
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| Core strength and as usual emphasize on legs. |
| 100% trails and roads 1:10:00 [2] 15.2 km (4:36 / km) +335m 4:09 / km | |
| ahr:136 shoes: New Balance 1024 |
| Night jogging under an immaculate sky of stars and a rising full moon. |
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| C • Did you get the total Lunar ec... 2 |