Training Archive: SwisscheeseIn the 7 days ending 2007-10-21:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Oct 21 | ||
| 100% trails and roads 25:00 | |
| shoes: VJ Intergrator 7 | ||
| Warm up for the race. | ||
| Orienteering 1:17:00 [5]15 km (5:08 / km) +570m 4:19 / km | |
| shoes: VJ Intergrator 7 | ||
| BioFarm Cup race. Last O race of the season in Switzerland for me. Had quite an ok race, loosing a few times 15-25 secs. Physically I am not in such a good shape as I wish I would be.
Got 4th, 3min10sec behind Daniel Hubmann. 2nd Matthias Merz 3rd David Schneider | ||
Saturday Oct 20 | ||
| 100% trails and roads 26:00 [1]5.5 km (4:44 / km) +120m 4:16 / km | |
| shoes: New Balance 1024 | ||
| Morning jog to the bakery... it was snowing! | ||
| 100% off trails 29:00 [1]5.4 km (5:22 / km) +130m 4:48 / km | |
| shoes: Mizuno Elixir 2 | ||
| Evening jog. | ||
Friday Oct 19 | ||
| 100% trails and roads intervals 1:08:00 | |
| shoes: Mizuno Elixir 2 | ||
| Intervals on the track:
200m 33s, 400m 1m05s, 800m 2m23s, 1600m 4m59s, 800m 2m27s, 400m 1m09s, 200m 30s. Rest 200m walking jogging (2-3min). It is good to have those time references at the end of this years season. As I hope to do regularly track workout this winter I will have some times to compare and hopefully see that I am doing progress. | ||
| Running school 5:00 [1] | |
| shoes: Mizuno Elixir 2 | ||
| Warming up for the intervals | ||
Thursday Oct 18 | ||
| 100% trails and roads 1:09:00 | |
| shoes: New Balance 1024 | ||
| 6am run. Kind of tough, but it is actually good to feel like I am training again... didn't really get into a routine since the WOC. | ||
Wednesday Oct 17 | ||
| Orienteering 1:27:00 | |
| shoes: VJ Lop | ||
| Helped coaching in the club training camp in Toppwald... set out controls, shadowed several juniors and finally ran behind Thomas Hodel while he was racing... this was fast! | ||
| 100% trails and roads 26:00 | |
| shoes: Mizuno Elixir 2 | ||
| Did 2x5min full speed intervals while running back from the training with Thomas | ||
Tuesday Oct 16 | ||
| 100% trails and roads 1:05:00 [3]11.5 km (5:39 / km) +600m 4:29 / km | |
| shoes: Mizuno Elixir 2 | ||
| Jog with Baptiste from Grosshöchstetten to Aebersold (Toppwald)... accompanied by a gorgeous sunset. | ||
Monday Oct 15 | ||
| 100% trails and roads intervals 59:00 | |
| shoes: New Balance 1024 | ||
| Track intervals: 10x200m, with 200m walk/jog rest.
My times: 33.0s, 31.8s, 31.8s, 32.4s, 31.0s, 31.9s, 31.5s, 31.3s, 31.5s, 30.3s. I was running full speed... it is laughable how slow I am! Story about the training: 9:30 pm, home alone. It was a tough day at work. I set my stirring pan on the stove and think about what I could throw in it... but my conscious also tells me I'm a chicken to have procrastinated my todays planed track workout since I got home... Nah, this can't be it, I am tougher than that. I take the pan off the fire and soon instead of eating stir fry I am turning rounds under the stars on the track and field track. I am planing to take my winter break in 1 month. During this period I have no major competitions anymore, so I will use this time to try out some new practices I might integrate in my winter training starting in December. If I do a mistake in my training during this period it is no big deal. Now I can live with loosing days of training because of unplanned sore muscles, unplanned exhaustion or small injuries. It is like a test period. Once I am starting to build up for next season than it is annoying to loose training days. I know my max speed is very slow. I have never done trainings working on this. So I think I should do something to enhance my neuromuscular ability. That is why I was trying out todays training. I am not aiming a cardiovascular workout, but more a "coordinative" training. As the track wasn't illuminated, I couldn't check my splits during the rests. Just running with the feeling. It wasn't always easy to see the marks, but it was a really fun experience... almost blind running. | ||
| C • Winter Break Question. 4 | ||