Sunday May 13 |
 | 25% off road, 75% road 35:00 [2] 5 km (7:00 / km) +250m 5:36 / km | |
| slept:7.0 shoes: VJ Intergrator 5 |
| Warm up and cool down for the Swiss middle distance champs.
Almost missed my start... dangerous to race without a watch!! |
| Orienteering race 34:00 [5] 5 km (6:48 / km) +250m 5:26 / km | |
| shoes: VJ Intergrator 5 |
| Swiss middle Champs on the map Taverne. This is the terrain where the junior World Champs (middle distance) in 2005 were held.
I finished 10th and lost 4 minutes to the winner (Thierry G.). At first I thought I did only a few hesitations... looking back on the map and splits I see some potential to do better. But I focused to get through without taking any risks, my biggest mistake is 35 seconds, so this goal is achieved. But next time it will take more to win :-). |
| 100% trails and roads 1:01:00 [2] 11.5 km (5:18 / km) +200m 4:53 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Evening jog along the lake of Lugano. The first 15min easy with Sandra than at a nice cruising tempo.
Lugano-Gandria. |
Saturday May 12 |
| 100% trails and roads 40:00 [1] 6 km (6:40 / km) +150m 5:56 / km | |
| slept:8.0 shoes: Saucony Trigon 4.2 Ride |
| Morning jog with Baptiste. |
| 100% trails and roads 40:00 [2] 7 km (5:43 / km) | |
| shoes: Saucony Fastwitch |
| Warm up and cool down for the Swiss Sprint champs. |
| Orienteering race 14:00 [5] 3 km (4:40 / km) +50m 4:18 / km | |
| shoes: Saucony Fastwitch |
| Swiss Sprint Champs in the city of Lugano.
Finished 9th, 48 seconds behing Matthias M who won. Uh, too bad I made a 20 sec and 10 sec mistake in the race. Could have been my first Sprint medal... good to see that my speed was ok. |
Friday May 11 |
| 100% trails and roads 1:11:00 [2] 14.8 km (4:48 / km) +320m 4:20 / km | |
| shoes: Karhu |
| Jog in Macolin.
... not only Saucony make good shoes! |
| Running school 14:00 [1] 1 km (14:00 / km) | |
| shoes: Karhu |
| Secret russian running drills. My calves are still sore from wednesday, so I took it easy. |
Thursday May 10 |
| 50% off trails, 50% road 55:00 [2] 7 km (7:51 / km) +200m 6:52 / km | |
| slept:6.0 shoes: VJ Intergrator 5 |
| O Film making in Plan du Bois... we where out for almost 2 hours, most of it was standing around... but some was also very intensive! |
Wednesday May 9 |
| 100% trails and roads 45:00 [1] 6 km (7:30 / km) +180m 6:31 / km | |
| slept:5.5 shoes: New Balance 1024 |
| Crashed when I came home from work... by the time I got out to train it was already dark.
Warm up (jog to the track), rest between the intervals, cool down (jog back from the track) |
| 100% trails and roads intervals 15:00 [5] 5 km (3:00 / km) | |
| shoes: Saucony Kilkenny |
| 3x1000m intervals on the track with 1.5min rest (times between 3:00 and 3:04) + 2000m in 6:06.
I tried out nail shoes on the track for the first time. My right calf got quite sore by the end of the training. So I think at next weeks 5000m race on the track I won't use nails shoes. Would be annoying to loose 1 or 2 training days because my calves hurt so bad. |
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| C • Spikes 7 |
Tuesday May 8 |
| Note | |
| slept:7.0 (rest day) |
| Busy day working + meeting friends in the evening. Didn't manage to squeeze in a training. But that's ok, today is another rest day. |
Monday May 7 |
| 100% trails and roads 45:00 [1] 7 km (6:26 / km) +150m 5:48 / km | |
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| Travelled back to Switzerland.
Evening jog with Sandra... when I left her she wasn't able to walk without limping and now she is jumping around like a young deer! |
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| C • Young dear [sic] 1 |