Sunday Apr 22 |
 | 50% off trails, 50% road 30:00 [1]4 km (7:30 / km) | |
| slept:7.5 shoes: VJ Intergrator 5 |
| Warm up for the regional race in Kerns. |
| Orienteering 37:00 [5]5 km (7:24 / km) +280m 5:47 / km | |
| shoes: VJ Intergrator 5 |
| Orienteering race in one of the most technical terrains in Switzerland: Kernwald.
Most of the Swiss team took part. Finished 3rd, but 4min20sec behind Matthias Merz! Uh, that's a lot.
Had an ok race, several smaller mistakes.
This is the end of a 4 day training camp I spent with the youth of our club. It was really neat to train with them and coach them. |
| Bike or Hometrainer 1:40:00 [1] | |
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| Bike ride with Sandra around the Bieler lake on this beautiful spring afternoonon. |
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| C • That's a lot of training in fo... 2 |
Saturday Apr 21 |
| 100% trails and roads 25:00 [1]4 km (6:15 / km) | |
| slept:7.0 shoes: Saucony Trigon 4.2 Ride |
| Morning jog in Kernwald... |
| Strength workout, body we 26:00 [1] | |
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| ... followed by some core strength. |
| 100% trails and roads 35:00 [1]6 km (5:50 / km) +100m 5:23 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Warm up and cool down for the sprint training in the city of Luzern. |
| Town orienteering 20:00 [4]4.4 km (4:33 / km) +100m 4:05 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Sprint training in the Luzern. Only after 15 minutes my legs started moving quickly. |
| 25% off road, 75% road 1:09:00 [2]10.7 km (6:27 / km) +780m 4:44 / km | |
| shoes: Saucony Hurricane |
| Mountain run with Thömu Hodel and Baptiste. Starting from Stans, climbing the Semligrad and than the Burgerstock. |
Friday Apr 20 |
| Orienteering 1:10:00 [3]7 km (10:00 / km) +400m 7:47 / km | |
| slept:8.0 shoes: VJ Intergrator 5 |
| Orienteering training in Seelisberg. Set out controls on the way up and ran others full speed on the downhill. Had troubles finding the flow. |
| Running school 12:00 [1]1 km (12:00 / km) | |
| shoes: VJ Intergrator 5 |
| Secret russian running drills after the training. |
| Orienteering 27:00 [3]4 km (6:45 / km) +50m 6:21 / km | |
| shoes: VJ Intergrator 5 |
| Warm up for the sprints and picking up controls. |
| Orienteering 34:00 [5]6.7 km (5:04 / km) +150m 4:34 / km | |
| shoes: VJ Intergrator 5 |
| 2x12min sprints and 1x10min sprint in Tannwald. Raced against Thomas Hodel, Baptiste and all the youth from our club. It was a lot of fun. |
| 100% trails and roads 36:00 [1]7.6 km (4:44 / km) +100m 4:27 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Evening jog with Baptiste and Thomas Hodel. |
Thursday Apr 19 |
| Orienteering 40:00 [1]5.8 km (6:54 / km) +100m 6:21 / km | |
| slept:7.0 shoes: VJ Lop |
| First training at the training club with the youth of our club in Kerns. I am here to coach, set controls... and enjoy the training. |
| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
| shoes: Saucony Trigon 4.2 Ride |
| Warm up for some core strength. |
| Strength workout, body we 25:00 [1] | |
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| core strength while most of us are playing soccer. Fortunately Thömu and Baptiste joined me in this game. |
| Orienteering 1:20:00 [1]9 km (8:53 / km) +130m 8:17 / km | |
| shoes: VJ Intergrator 5 |
| Night O in Kernwald. The forest is really thick and technical. Lots of boulders, intricate landforms and bushes... and my headlamp went out for the 5 last controls. Fortunately I had a tikka so I could find all the controls, but it was more a treasure hunt than orienteering. |
Wednesday Apr 18 |
| 100% trails and roads 30:00 [1]6 km (5:00 / km) | |
| slept:8.0 shoes: Saucony Fastwitch 2 |
| Warm up and cool down for the test. |
| 100% trails and roads 20:00 [5]6 km (3:20 / km) | |
| shoes: Saucony Fastwitch 2 |
| Standardized treadmill test I am doing ca. every 6 weeks at the Sports institute with Sandra testing me. I run a 6 minute ramp up (2 minutes at 15.5kmh, 2min at 16.5kmh, 2min at 17.5) and finally 14 minutes at 18.5kmh... which is my goal pace on a 70 minute race (1/2 marathon). My heart rate is registered and my lactate is taken at the end.
6 weeks ago I wasn't able to finish the 14 minutes at 18.5kmh, so I can see some progress. But it felt really tough, physically and mentally (running a 20 minute fast test on a treadmill is killing) and my lactate rised considerably (about 6mmol at the end). So there is still some margin for progress :-)
Thanks to Sandra and her team who allow me to do the test! |
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| C • A croissant glutton for punish... 1 |
Tuesday Apr 17 |
| Aquajog 45:00 [1] | |
| slept:5.5 |
| 6am aquajog. |
| Strength workout, body we 5:00 [1] | |
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| ... followed by some core strength. |
| 100% trails and roads 59:00 [2]12.9 km (4:34 / km) +270m 4:08 / km | |
| ahr:131 shoes: Saucony Fastwitch |
| Evening jog around the Mont-Macolin |
Monday Apr 16 |
| 100% trails and roads 28:00 [2]5.5 km (5:05 / km) +100m 4:40 / km | |
| slept:7.0 shoes: Saucony Trigon 4.2 Ride |
| Lunch break jog. |
| Running school 10:00 [2]1 km (10:00 / km) | |
| shoes: Saucony Trigon 4.2 Ride |
| Secret russian running drills in the "lunch-break-run". |
| 100% trails and roads 50:00 [1]8.5 km (5:53 / km) +220m 5:12 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Warm up and cool down for the 15/15sec intervals |
| 100% trails and roads 25:00 [5]7 km (3:34 / km) | |
| ahr:170 shoes: Saucony Trigon 4.2 Ride |
| Polarized intervals 10x(15sec full speed/15sec jogging). 5 series with 2.5 minutes break inbetween. |
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| C • How do you like these interval... 2 |