Training Archive: SwisscheeseIn the 7 days ending 2007-04-01:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday Apr 1 | ||
| Event: 2. National Race / Schaffhauser OL | ||
| 100% trails and roads 25:00 [1]4 km (6:15 / km) | |
| slept:7.5 shoes: VJ Panther with dobbs | ||
| Warm up and cool down for the race. | ||
| Orienteering race 1:06:00 [5]13.5 km (4:53 / km) +360m 4:19 / km | |
| shoes: VJ Panther with dobbs | ||
| WRE race in Schaffhausen.
Finished 6th, over 6minutes behind Matthias Merz!!! Quite an easy terrain, but still managed to search # 3 almost 3 minutes and #11 1minute. Certainly far too much technical time loss. At 2/3 of the race Matthias Merz caught me up, and I realized I am not only doing too much mistakes but that I am not running fast enough... tough to accept that my overall pace is too slow. This was not a goal competition for me, as I am still in my winter training, but it was a test race to measure where I stand... well, it is quite disappointing to see where I am at... this shall be a motivation to get better! | ||
Saturday Mar 31 | ||
| 100% trails and roads 44:00 [1]7.4 km (5:57 / km) +250m 5:05 / km | |
| slept:7.0 shoes: Saucony Trigon 4.2 Ride | ||
| Morning jog to the bakery and into the sun... the fog was just burring our house under and taking a few steps uphill revealed a perfect blue sky while the ground was covered by a thin blanket of fresh snow...mmh! | ||
| 100% trails and roads 55:00 [2]11.4 km (4:49 / km) +360m 4:10 / km | |
| ahr:132 shoes: Saucony Hurricane | ||
| Afternoon jog. Feeling pretty good. First time since a few days that my left ankle isn't disturbing me. | ||
Friday Mar 30 | ||
| Aquajog 50:00 [1] | |
| slept:5.0 | ||
| 6am aquajog.
The good load of fondue from the evening before made it easy not to get hungry through the training... | ||
| Strength workout, body we 50:00 [1] | |
| Extensive core strength with emphasize on the legs (10x10 one legged squads).
Added some rope jumping and foot gymnastic. | ||
| 100% trails and roads 15:00 [1]2.5 km (6:00 / km) +70m 5:16 / km | |
| shoes: VJ Intergrator 5 | ||
| Warm up for the night-O. | ||
| Orienteering 53:00 [4]9.9 km (5:21 / km) +210m 4:50 / km | |
| ahr:154 shoes: VJ Intergrator 5 | ||
| Night-O race in Schüpfen, the place we have been living in for 2 years until this winter.
Started snowing when we arrived at the competition... made it quite difficult to see something in the night. Great winter training. Tried to run fast, but I couldn't find a fast flow, that is why my average heart rate is only 154. | ||
Thursday Mar 29 | ||
| 100% trails and roads 31:00 [1]5.5 km (5:38 / km) +150m 4:58 / km | |
| ahr:114 slept:7.5 shoes: Saucony Hurricane | ||
| Uh, I planned to do intervals, but I couldn't move my legs... felt a little dizzy running, but especially when I got back... I guess my parasympathetic nervous system has taken over this morning. | ||
| 100% trails and roads 15:00 [1]2 km (7:30 / km) | |
| shoes: VJ Intergrator 5 | ||
| Film making in Büttenberg.
Warm up, transition from the one filming spot to another. | ||
| Orienteering intervals 15:00 [5]3 km (5:00 / km) +100m 4:17 / km | |
| shoes: VJ Intergrator 5 | ||
| Film making.
Lots of sprints (mostly only a few seconds) for the film. | ||
Wednesday Mar 28 | ||
| Aquajog 50:00 [1] | |
| slept:6.0 | ||
| 6am aquajog... | ||
| Strength workout, body we 38:00 [1] | |
| ... followed by core strength exercises.
| ||
| 100% off trails 1:25:00 [2]18.3 km (4:39 / km) +480m 4:06 / km | |
| ahr:137 shoes: Saucony Trigon 4.2 Ride | ||
| Polarized training... at 6am and at 8.30pm. Worked during the day.
Went running from Home to Twannberg above the sea of lights from the Seeland. | ||
Tuesday Mar 27 | ||
| 100% off trails 45:00 [2]9.8 km (4:36 / km) +280m 4:01 / km | |
| ahr:137 slept:8.0 | ||
| Lunch break jog from my parents house. | ||
| 100% off trails 35:00 [1] | |
| Cross O training with Baptiste in Bevaix.
Warm up, cool down and rest. | ||
| Orienteering 35:00 [5] | |
| shoes: VJ Lop | ||
| The Cross and O part of the training. | ||
Monday Mar 26 | ||
| Aquajog 50:00 [1] | |
| 6am training.
Started well my training day, but by the time I came home from work it was late enough and my energy level low enough that I didn't do my planed evening jog. | ||