Training Archive: SwisscheeseIn the 7 days ending 2007-05-27:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday May 27 | ||
| 25% off road, 75% road 25:00 [1] 4.5 km (5:33 / km) +70m 5:09 / km | |
| shoes: VJ Intergrator 6 | ||
| Warm up and cool down for the relay. | ||
| Orienteering 49:00 [5] 9 km (5:27 / km) +250m 4:47 / km | |
| slept:5.5 shoes: VJ Intergrator 6 | ||
| Pentecost relay (7 legs) in Malleray-Bévilard.
Ran the 3rd leg at 8 o'clock in the morning. Thanks to good night performances I was able to start second 1.5 minutes behind the leader. On the way to the 2nd control I found myself in the lead... and from this moment on our team never left this place :-). I had troubles orienteering fast in the diffuse parts of the terrain, not using well enough strong attackpoints. My legs were not feeling too good... because of the plyometrics?!? | ||
| Aquajog 50:00 [1] | |
| Evening aquajog... lonely in a huge building... peaceful... perfect Sunday evening atmosphere... | ||
Saturday May 26 | ||
| Orienteering 1:00:00 [1] 9 km (6:40 / km) +200m 6:00 / km | |
| ahr:126 slept:7.5 shoes: VJ Intergrator 6 | ||
| Orienteering training in Bütenberg. Hard to get into a flow... tired legs, green forest and partly diffuse terrain. | ||
| 100% trails and roads 35:00 [1] 5.7 km (6:08 / km) +110m 5:36 / km | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Warm up for the plyometrics. | ||
| Running school 15:00 [3] | |
| Plyometrics.
Sandra and I ran to an empty gymnastic hall, where the two of us did some jumps. I have no experience in this type of training, but Sandra showed me a couple of really good jumps to improve your running. Very interesting training session. I might do this regularly for the end of the season... could help my "diesel engine" to turn at higher rpm. | ||
| Gymnastics and stretching 10:00 [0] | |
| Foot gymnastic during the 3 sets of plyometric jumps. | ||
Friday May 25 | ||
| 100% trails and roads 50:00 [1] 8 km (6:15 / km) +150m 5:43 / km | |
| slept:8.5 shoes: Saucony Tangent | ||
| Way up to the track (warm up), rest between the intervals, way back from the track (cool down). | ||
| 100% trails and roads intervals 10:00 [5] 3 km (3:20 / km) | |
| shoes: Saucony Tangent | ||
| 5x400m followed by 5x200m intervals on the track. Rest: 200m of walking/jogging. Legs are still not 100% recovered from the race 2 days ago.
My watch broke down so I don't know my times. Not such a bad thing, this way I focused more on the technique | ||
| 100% trails and roads 1:15:00 [1] 14.3 km (5:15 / km) +340m 4:41 / km | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Evening jog with Gilles Bailly. | ||
| Strength workout, body we 34:00 [1] | |
| Core strength with focus on legs... as usual, 10x10 one leg squads.
I originally planed to do some jump exercises this afternoon, but my legs are not feeling "jumpy" enough to do a good quality workout. | ||
Thursday May 24 | ||
| 100% trails and roads 1:11:00 [2] 12 km (5:55 / km) +750m 4:30 / km | |
| ahr:140 slept:5.5 shoes: Karhu | ||
| From Cormondrèche to La Tourne and postal car back down. | ||
Wednesday May 23 | ||
| 100% trails and roads 40:00 [1] 7 km (5:43 / km) | |
| slept:7.0 shoes: Saucony Fastwitch | ||
| Warm up and cool down for the race. | ||
| 100% trails and roads race 35:05 [5] 9.7 km (3:37 / km) +297m 3:08 / km | |
| shoes: Saucony Fastwitch | ||
| Ran a regional cross country race in Le Locle with over 1000 runners: 5th stage of the Tour du Canton.
The pack started really fast. After 1km I lost maybe 10sec to the lead. By the 3rd km, and at the top of the 300m climb, I could catch up again and I took the lead... and never lost it again. Winning with 35sec margin on Jean-Michel Aubry. After my not so good 5k race last week this was I think a better performance. I wonder if the course length is not exagerated... my time seems too fast. Especially because part of the race was also on smaller trails. Sandra won in her category too, so it was nice to be both on the podium... we got a lot of cheese to take home :-) | ||
| C • Nice 4 | ||
Tuesday May 22 | ||
| 100% trails and roads 15:00 [1] 2.5 km (6:00 / km) +80m 5:10 / km | |
| slept:7.0 shoes: Saucony Hurricane | ||
| Early morning jog. Didn't feel to get out of bed so early... but after running a few minutes I certainly didn't regret it. Great morning atmosphere with view on the fog on the "Mittelland" | ||
| C • So, you two are above the fog ... 2 | ||
| Strength workout, body we 35:00 [1] | |
| After the morning jog the usual core strength exercises. | ||
| 100% trails and roads 1:02:00 [2] 13 km (4:46 / km) +330m 4:14 / km | |
| ahr:142 shoes: Karhu | ||
| Evening jog in Macolin. | ||
| Running school 25:00 [1] 2 km (12:30 / km) | |
| ahr:122 shoes: Karhu | ||
| Secret russian running drills at the end of the evening jog. | ||
Monday May 21 | ||
| 100% trails and roads 1:08:00 [2] 17.3 km (3:56 / km) +90m 3:50 / km | |
| ahr:148 slept:6.2 shoes: Saucony Trigon 4.2 Ride | ||
| Parked my car at the Plateau de Diesse on my way home from work to do a flat, rolling run on bigger trails/roads. | ||