Sunday Dec 23 |
 | 100% trails and roads intervals 1:40:00  22.5 km (4:27 / km) +395m 4:05 / km | |
| shoes: Saucony Hurricane |
| Chat intervals with Baptiste in the Val de Ruz. It was good to see him again! Nice training too!
2x20min, 5min break. |
| XC skiing, classical 2:02:00  | |
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| Skiing tour. La Vue des Alpes-Les Savagnière-La Vue des Alpes. Started in a perfect day, great snow, great skiis perfect sky, then the sunset came and finally I was skiing under the full moon... took my breath away.
It is almost a little annoying not to feel tired after this tough week of training. Actually by the middle of this week I was feeling better day after day. It is than not easy to take a break... eventhough I know it is required. At least my left heel aches, this can be an excuse to rest ;-).
But I also wouldn't be surprised if the tiredness shows itself only 1-2 days later (since I stopped training hard). |
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| C • Tiredness hiding 2 |
Saturday Dec 22 |
| XC skiing, classical 1:20:00 [1] | |
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| Skiing in our garden... a kids dream :-) |
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| C • big garden, I hope! 2 |
| Strength workout, body we 30:00 [1] | |
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| Core strength after the skiing. |
| Orienteering 1:12:00  12 km (6:00 / km) +300m 5:20 / km | |
| shoes: Inov 8 Roclite 285 |
| Xmas orienteering in Schüpfen... nice forest, great xmas cakes and tea :-). |
Friday Dec 21 |
| 100% trails and roads intervals 1:36:00  17.6 km (5:27 / km) +485m 4:48 / km | |
| shoes: Saucony Trigon 5 Guide |
| 3x12min interevals with 5min rest. Tried to keep my heart rate just a tiny bit under my threshold. I planned to do up hill intervals from Biel to Magglingen, but than I would have been all the time in the fog. Instead I did loops up on the "Mount Macolin", in deep winter conditions and under a deep blue sky... but not in deep snow, as I could always find groomed trails to run on.
I was positively astonished this morning to feel pretty good. Yesterday evening I was quite exhausted and was wondering if I could do those intervals... instead they actually felt pretty "easy". |
| XC skiing, skating 1:02:00 [1] | |
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| Sunset skiing above the fog... |
Thursday Dec 20 |
| Running school 26:00 [1] | |
| shoes: Brooks Racer |
| Running school and jumps.... at 0630 in the morning!
At least I have the whole gigantic indoor hall for myself. |
| Strength workout, body we 58:00 [1] | |
| shoes: Brooks Racer |
| ...followed by 20 minutes of core and 40 minutes of leg strength training.
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| Orienteering 1:12:00 [1]10.1 km (7:08 / km) +340m 6:06 / km | |
| shoes: Inov 8 Mudclaw 270I |
| O training in Bütikofen... not feeling to fresh. But fun training... nice forest, nice season atmosphere in the woods. |
Wednesday Dec 19 |
| 100% trails and roads 1:29:00  11.9 km (7:29 / km) +825m 5:33 / km | |
| shoes: Inov 8 Mudclaw 270I |
| Up and down on the slope to Biel. Ran pretty fast the downhills.
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Tuesday Dec 18 |
| Aquajog 50:00 [1] | |
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| Early morning Ajog. |
| Gymnastics and stretching 20:00 [0] | |
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| ...followed by an extraordinary stretching session. |
| 100% trails and roads 1:20:00  16.5 km (4:51 / km) | |
| shoes: Saucony Trigon 5 Guide |
| Intervals with the athletic club from Biel.
12x2min Intervals, 1min break.... tough stuff!
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| C • ciao marc!sieht wirklich ta... 2 |
Monday Dec 17 |
| Running school 45:00 [1] | |
| shoes: Brooks Racer |
| Running school and jumps |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Brooks Racer |
| Strength. |
| 100% trails and roads 1:22:00  14.6 km (5:37 / km) +440m 4:53 / km | |
| shoes: Asics DS Trainer |
| Latish evening jog in the Taubenlochschlucht... magical atmosphere to run up the gorges in the dark. |