Sunday Dec 16 |
 | 25% off road, 75% road 49:00 [1]9 km (5:27 / km) +210m 4:53 / km | |
| shoes: Mizuno Elixir 2 |
| Morning jog. |
| 100% trails and roads warm up/down 50:00  8 km (6:15 / km) | |
| shoes: Mizuno Elixir 2 |
| Warm up and cool down for the race. |
| 100% trails and roads race 21:41 [5]7 km (3:06 / km) +80m 2:56 / km vdot: 68.6 | |
| shoes: Mizuno Elixir 2 |
| Running race downtown of Neuchatel. 5 loops of 1.4km. NIce atmosphere. Not bad not good feeling about the race. I guess the course was a little shorter... I strongly doubt I was running this pace. |
Saturday Dec 15 |
| Strength workout, body we 18:00 [1] | |
| shoes: Brooks Racer |
| Core strength with rope jumping with Sandra. Felt quite out of it this morning. Maybe I still haven't fully recovered from my illness on Wednesday, plus I had troubles sleeping since I have been healthy again. |
| Running school 20:00 [1] | |
| shoes: Brooks Racer |
| Running school and jumps with Sandra... flapidouchon. |
| 25% off road, 75% road 55:00 [1]9 km (6:07 / km) +150m 5:38 / km | |
| shoes: Saucony Trigon 5 Guide |
| Very slow run. |
Friday Dec 14 |
| XC skiing, classical 1:05:00  | |
| |
| 5min to the tracks :-). XC skiing on "the Mount Macolin".
Wonderful conditions!
The track maker needs some more experience, though... |
| 50% off trails, 50% road 38:00 [1]6 km (6:20 / km) +80m 5:56 / km | |
| shoes: Inov 8 Mudclaw 270I |
| Warm up and cool down for the race "Bern by night" + picking controls. |
| Orienteering 32:00 [5]6.4 km (5:00 / km) +150m 4:29 / km | |
| shoes: Inov 8 Mudclaw 270I |
| Night-o race in Steihölzli. 3 loops, mass start. I thought I would run the 1st and last loop full speed, the second middle tempo. Well, after making a mistake in the first loop I couldn't resist to try to catch up to the lead, so I never ran middle tempo. And by the second loop I was again with the lead, finally winning a few seconds in front of Domi Koch after a dramatic end of race. |
Thursday Dec 13 |
| Running school 30:00 [1] | |
| shoes: Brooks Racer |
| The usual Monday and Thursday running drills and jumps. Today was tougher, though... feeling healthy again but very tired, even so I slept like a bear in winter sleep. |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Brooks Racer |
| ...followed by the usual strength workout. I am always building a little bit up (more weight and more series). Unfortunately I get less and less extremely sore muscles... it made me feel like I really trained well ;-). |
Wednesday Dec 12 |
| Note | |
| (sick) |
| 2nd time in 2 weeks struggling with a stomach flu. Not the nicest thing to go through and frustrating to loose training time. |
| |
| C • You two need to stop swappi... 3 |
Tuesday Dec 11 |
| 100% trails and roads 44:00 [1]8.5 km (5:11 / km) +30m 5:05 / km | |
| shoes: Saucony Trigon 5 Guide |
| Morning jog in Frankfurt. |
| |
| C • What are you doing in Frank... 4 |
| 100% trails and roads intervals 1:10:00  16.2 km (4:19 / km) +80m 4:13 / km | |
| shoes: Saucony Trigon 5 Guide |
| Straight after 4.5hrs train from Frankfurt intervals with the athletic club Biel.
15' warm up
30' middle tempo (avg hrt: 160, distance: 8km)
2' rest
5' full speed (avg hrt: 170, distance 1.5km)
20' cool down |
Monday Dec 10 |
| Running school 30:00 [1] | |
| shoes: Brooks Racer |
| Monday morning training in Bern.
Jump and running school part. |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Brooks Racer |
| Core body but especially leg strength section. |