Training Archive: SwisscheeseIn the 7 days ending 2007-03-18:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Mar 18 | ||
| 100% trails and roads 40:00 [2]6.0 mi (6:40 / mi) +300m 3:35 / km | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Longer warm up for the race in Rovio. | ||
| Orienteering 48:00 [4]5.5 km (8:44 / km) +430m 6:16 / km | |
| ahr:151 shoes: VJ Lop | ||
| Weird O race. My average heart rate was 151, I didn't stop doing mistakes... and aweful result... lost 8 minutes(!) on Baptiste who won. | ||
| 100% trails and roads 46:00 [2]11.3 km (4:04 / km) | |
| ahr:133 shoes: New Balance 1024 | ||
| Evening jog with K81 from Tenero to Locarno. | ||
Saturday Mar 17 | ||
| Orienteering 40:00 [1]6 km (6:40 / km) +200m 5:43 / km | |
| slept:8.0 shoes: VJ Intergrator 5 | ||
| Setting out controls for the juniors in Tesserette. | ||
| Orienteering 52:00 [2]9 km (5:47 / km) +380m 4:46 / km | |
| shoes: VJ Intergrator 5 | ||
| Own orienteering in Tesserette... the woods were so pretty that it was almost a level 3 intensity training... hard to keep it slow when the forest is so inviting. | ||
| C • Scenery speedometer 2 | ||
| 100% trails and roads 20:00 [1]3.5 km (5:43 / km) | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Evening jog with Bio... warm up for the core strength training. | ||
| Strength workout, body we 30:00 [1] | |
| Core strength with Bio and Mättel at the shore of the "Lago Majore"... in shorts and T-shirt at 7pm... and it was still warm!!!
Felt good to do some strenght exercice after standing around the whole day. | ||
Friday Mar 16 | ||
| Orienteering 1:19:00 [1]7 km (11:17 / km) +655m 7:41 / km | |
| ahr:117 slept:7.5 shoes: VJ Intergrator 5 | ||
| O Training in Curzutt... uh, I didn't remember this terrain to be SO rough and steep. | ||
| Town orienteering 30:00 [4]7.5 km (4:00 / km) +60m 3:51 / km | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Sprint training in Bellinzona. 4 exercices at full speed.... with such good practices I might even get good at it ;-) | ||
| 100% trails and roads 40:00 [1]5 km (8:00 / km) | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Warm up and rest between the exercises. | ||
Thursday Mar 15 | ||
| 50% off trails, 50% road 1:28:00 [2]13 km (6:46 / km) +870m 5:04 / km | |
| ahr:136 shoes: New Balance 1024 | ||
| A special course for US+Swiss Team members has been set up by Kilian Imhof to become official Swiss coaches for kids and juniors. This 4 day course is taking place in Tenero (Ticino)... should be an optimal place for training :-). That is why Sandra and I are staying there 2 more days after the course.
After some theory we (Bio (Sandro Rechsteiner), Mättel (Matthias Gilgien) and Chlöde (Daniel Hubmann) finally got a chance to climb from Tenero to Motti di Monti. The conditions are just perfect: amazing scenery and 20C! On the way up Chlöde led the group, and accordingly the pace was pretty high... but overall it was a comfortable pace. | ||
| 100% trails and roads 12:00 [1]2 km (6:00 / km) +51m 5:19 / km | |
| slept:5.5 shoes: Saucony Hurricane | ||
| Before leaving for the Ticino we got up at 0530... Sandra to pack and me to train (but not so much).
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| Strength workout, body we 25:00 [1] | |
| Core Strength after the short warm up. | ||
| 100% trails and roads 15:00 [3]3 km (5:00 / km) +150m 4:00 / km | |
| shoes: Saucony Tangent | ||
| Same test as in the morning, but uphill.
Middle part. | ||
Wednesday Mar 14 | ||
| Note | |
| slept:6.0 | ||
| Work, organizing, work... no time for training. | ||
Tuesday Mar 13 | ||
| 100% trails and roads 30:00 [1]6 km (5:00 / km) | |
| slept:8.0 shoes: Saucony Fastwitch 2 | ||
| Official treadmill test of the Swiss team to find out how my shape is.
The treadmill starts at 12kmh and climbs every 3 mins by 1.6 kmh until you can' t hold the speed anymore. Heart rate is taken all the way and acid lactic is taken at every 3 min. Warm up, some of the easier part of the test and cool down. | ||
| 100% trails and roads 15:00 [3]4 km (3:45 / km) | |
| shoes: Saucony Fastwitch 2 | ||
| Official treadmill test of the Swiss team.
The middle part of the test... getting to a good pace... | ||
| 100% trails and roads 12:00 [5]4.2 km (2:51 / km) | |
| Official treadmill test of the Swiss team.
The end and tough part of the test. I was able to hold 3min at 21.6kmh... this is the best I have ever done, and also quite a bit better than what I thought I would be able to do... I guess I have trained well since my ankle injury in November. I did the same test already twice since my accident: December 20th 2006, January 31st 2007 (explanation of test procedure) | ||
| 100% trails and roads 45:00 [1]6 km (7:30 / km) +150m 6:40 / km | |
| shoes: Saucony Tangent | ||
| Same test as in the morning, but uphill.
Warm up, easy part of the test and cool down. | ||
| 100% trails and roads 15:00 [5]3.5 km (4:17 / km) +250m 3:09 / km | |
| shoes: Saucony Tangent | ||
| Same test as in the morning, but uphill.
BTW, the incline of the treadmill is 22%. I managed to keep up 1.5min at 9.9kmh. This is supposed to be a better performance than my flat running test from the morning... but actually I have done already better on the uphill test... but without having an all out test only 2 hours before. The distances and climb are a rough approximation... I don't have time to calculate the exact values. | ||
Monday Mar 12 | ||
| 100% trails and roads 35:00 [1]5.3 km (6:36 / km) +115m 5:57 / km | |
| slept:7.0 shoes: Saucony Hurricane | ||
| 9.2pm, after a day at work Sandra kicked me out again to go running... and she was right to do so... I really did enjoy it once I was out. | ||