Training Archive: SwisscheeseIn the 7 days ending 2007-07-29:
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| M | T | W | H | F | S | S | |||||||||
Sunday Jul 29 | ||
| 100% trails and roads 1:00:00 [2] 11 km (5:27 / km) +250m 4:54 / km | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Run. | ||
| Strength workout, body we 35:00 [1] | |
| The usual core strength. | ||
Saturday Jul 28 | ||
| Note | |
| (rest day) | ||
| Intensive day... reading Harry Potter | ||
| C • Enjoying Harry Potter too I ho... 1 | ||
Friday Jul 27 | ||
| 100% trails and roads 40:00 [1] 8 km (5:00 / km) +200m 4:27 / km | |
| (rest day) shoes: Saucony Trigon 4.2 Ride | ||
| Easy run. | ||
Thursday Jul 26 | ||
| Note | |
| Traveling back from the WC to Switzerland. | ||
Wednesday Jul 25 | ||
| 100% trails and roads 30:00 [1] 4.5 km (6:40 / km) +130m 5:50 / km | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Morning jog. | ||
| 100% trails and roads warm up/down 28:00 | |
| shoes: VJ Panther dobbs 2007 | ||
| Warm up for the Sprint. No cool down because my left knee got really stiff.
PS. One week later I am struggling with it. Probably a bursit. | ||
| Town orienteering race 15:00 [5] 4 km (3:45 / km) +50m 3:32 / km | |
| shoes: VJ Panther dobbs 2007 | ||
| WC Sprint in Mjölby.
Last race. Fought the best I could. Unfortunately I did one small mistake to the 3rd last control (about 7 seconds)... troubles keeping a clear head. Than to the 2nd last control there was a wall of spectators keeping me from getting to the control. Other runners said there was a corridor through the mass of people... well, I didn't see it and lost 5 seconds. Too bad. Finished 17th, 37 seconds behind Thierry... but with 12 seconds less I would have been 6th... | ||
Tuesday Jul 24 | ||
| 100% trails and roads warm up/down 35:00 | |
| shoes: VJ Intergrator 6 | ||
| Warm up and cool down for the middle distance. | ||
| Orienteering race 35:00 [5] 7 km (5:00 / km) | |
| shoes: VJ Intergrator 6 | ||
| WC middle distance in Mjölby.
Searched 30 sec the first control, a little hesitation to # 3 and 4, and by the time I was leaving #5 Daniel Hubmann was already on my heels. Tried my best to focus only on my orienteering and had a really satisfying race from then on. I had the impression to be able to push full speed at moments and know well when to slow down to invest some time in the navigation. Dani punched 1 control in front of me, eventhough he caught me I am happy I led almost the whole way ;-). Finished 12th, 3:30 (!!!) behind Thierry, 1:30 behind 2nd place. | ||
Monday Jul 23 | ||
| 100% trails and roads warm up/down 23:00 | |
| shoes: VJ Intergrator 6 | ||
| Warm up and cool down for the long distance WC. | ||
| Orienteering race 1:56:00 | |
| shoes: VJ Intergrator 6 | ||
| WC long distance in Mjölby. Mass start.
We had first 3 smaller loops (3x3.5km) with gaffings and ended with a longer (10km) non gaffed loop. The 3 first loops I was struggling a lot with the orienteering, not being able to see what I wanted, doing several smaller searching actions and loosing time because I felt unsecure. The terrain was quite rocky and green. Unfortunately I also had troubles with the way the map was drawn. By the end of the 3 first loops I was 6:21 behind Weitzien.... probably around 40th. But on the last loop the terrain opened and I was finally able to do understand the map and feel more secure. I lead a group of several runners (maybe 7) and was able to break away from them, catching a few people up who couldn't follow the pace from the group ahead who were only 2 minutes ahead, led by Mats Haldin (18 people group). I finish 31st, 6:51 behind Weitzien. 2 minutes to the 12th place ... that is massstart :-)! Too bad I lost so much time in the beginning. I than could have run a more spicy last loop... eventhough I enjoyed myself trying to make up time. | ||