Sunday Feb 10 |
 | 100% trails and roads 1:01:00  13.8 km (4:25 / km) +30m 4:22 / km | |
| (sick) shoes: Saucony Trigon 5 Guide |
| Jog along the Aare from Bern. Feeling the first symptoms of a cold.
During the day the cold made itself more apparent. I had to give up the idea of doing a longish xc ski tour in the afternoon. |
Saturday Feb 9 |
| XC skiing, skating 1:36:00  | |
| |
| Climbed the Chasseral before breakfast. Highest mountain of the Swiss Jura... but not so impressive anyway (1609m high and 600m ascent with skies I believe). Awesome conditions... hard packed snow allowing to ski everywhere and not a single cloud in the sky... amazing view on the quite a bit higher mountains of the Alps.
Fortunately my Achilles tendon doesn't hurt in the skating ski boots... promising fact. |
Friday Feb 8 |
| 100% trails and roads 49:00 [1]7.5 km (6:32 / km) +260m 5:34 / km | |
| shoes: New Balance 1024 |
| Morning jog up to Hohmatt. |
| 25% off road, 75% road 17:00  2.5 km (6:48 / km) +120m 5:29 / km | |
| shoes: Inov-8 Mudclaw 330 0 |
| Warm up for the local race Bern by night. |
| 25% off road, 75% road race 49:00  9.5 km (5:09 / km) +270m 4:31 / km | |
| ahr:161 max:174 shoes: Inov-8 Mudclaw 330 0 |
| Night O race "Bern By Night" on the map Mengestorfberg. A lot of small indistinct trails and quite green tough areas made the orienteering race more like an interval training, especially because it was at night (it is more difficult to have a rythm). Really fun training.
It was a mass start. After a few smaller mistakes in the beginning I was able to break away in the lead.
After the race my Achilles tendon insertion started hurting quite a bit. I will have to be careful the next days. I guess the warmth in Lanzarote was more friendly to such kind of problems. |
Thursday Feb 7 |
| 100% trails and roads 20:00 [1]2.8 km (7:09 / km) +40m 6:40 / km | |
| shoes: Inov-8 Mudclaw 330 0 |
| Warm up and cool down for the orienteering training. |
| Orienteering 42:00  8.4 km (5:00 / km) +200m 4:28 / km | |
| shoes: Inov-8 Mudclaw 330 0 |
| Orienteering training with Bee close to Herzogenbuchsee. Phyisically not fit and mental problems as I was still digesting my lunch and I my brain was in standby. |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Saucony Tangent 2 |
| We jumped in the car after the orienteering training to drive up to "End der Welt" to go on with the next training... this time indoors... and it took quite a bit more motivation to do it than orienteering in the sun. |
| Running school 30:00 [1] | |
| shoes: Saucony Tangent 2 |
| Running school and jumps integrated in the strength training. |
Wednesday Feb 6 |
| 100% trails and roads 1:06:00  11 km (6:00 / km) +480m 4:56 / km | |
| shoes: Mizuno Elixir 2 |
| Evening jog down to Biel and up again.
Feeling physically quite dead. My leg hurt too. No clue why. The past days where supposed to be a recovery phase. |
| Running school 20:00 [1]1.4 km (14:17 / km) | |
| shoes: Mizuno Elixir 2 |
| Secret russian running drills integrated in the jogging. |
Tuesday Feb 5 |
| 100% trails and roads 1:29:00  18.5 km (4:49 / km) +95m 4:41 / km | |
| shoes: Saucony Trigon 5 Guide |
| Intervals with the athletic club from Biel. Unfortunately almost everybody is injured... so I was running the intervals alone.
We did 20' middle tempo, 5' rest, than 5', 4', 3', 2', 1' full speed with each time 2' rest. |
Monday Feb 4 |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Brooks Racer |
| Back to Bern for the usual Monday morning strength training led by Thomas B. After doing this training 3 times without a coach I noticed today how much more intensive (and better) the training is when Thomas is leading the workout. |
| Running school 30:00 [1] | |
| shoes: Brooks Racer |
| Running school integrated in the strength workout. |
| 25% off road, 75% road 44:00 [1]6.7 km (6:34 / km) +220m 5:38 / km | |
| shoes: Inov-8 Mudclaw 330 0 |
| Evening jog in 5 cm of fresh snow :-) |