Training Archive: SwisscheeseIn the 7 days ending 2008-03-02:
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| M | T | W | H | F | S | S | ||||||||||||||||
Sunday Mar 2 | ||
| 100% trails and roads 51:00 | |
| shoes: Mizuno Rider 11 | ||
| Warm up and cool down for the xc race. | ||
| 100% trails and roads 26:51 [5]8 km (3:21 / km) +40m 3:16 / km | |
| shoes: Mizuno Spikes MD | ||
| XC race. Bern-Aargau Canton Championships. Matthias Merz and I were able to get away after 2 km. Then the fight was tight. We would switch the lead... I increased the speed 2 km before the finish because I knew I would have troubles against him in the finish shoot. Well, he was able to stay with me and I couldn't keep up in the final sprint... so I got beat ;-).
Actually I was pretty happy with the race. I could see that I am able to run the speed of Matthias and I was feeling pretty "comfortable" the whole race... my finishing speed is not yet good enough though... | ||
| C • Nice race! 5 | ||
| Aquajog 50:00 [1] | |
| Sandra and I had the swimming pool for ourselves. The water felt so good! We set only the waterlights and listen to Dixie Chicks... it was like we were having a relaxing hour of a multi millionaire. | ||
Saturday Mar 1 | ||
| 100% trails and roads 1:52:00 | |
| shoes: Mizuno Rider 11 | ||
| Longish run up to les Roches d'Orvin.
Spring storm atmosphere... strong wind, rain and sun all together. | ||
| C • how was your race today? ye... 2 | ||
Friday Feb 29 | ||
| 100% trails and roads intervals 1:30:00 | |
| shoes: Mizuno Elixir 2 | ||
| 8x1000m on the track.
I planned to do 6x1000m on the indoor track. But when Sandra and I arrived to the gymnastic hall our disappointment was big as the track was reserved. So we had to go outside, eventhough the track was wet and windy. My times: 2.58 3.03 3.06 3.10 3.05 3.02 Rest 200m walk/jog: about 2.30 By the time we were finished with our workout the indoor track was available... so we went inside for 2x1000m for fun. My times: 2.59 2.58 It was a nice feeling to run on a dry and fast track after doing 6x1000m on a slippery surface. | ||
| C • braves tempo!!! 2 | ||
| 50% off trails, 50% road 28:00 [1]5 km (5:36 / km) +100m 5:05 / km | |
| shoes: Mizuno Spikes MD | ||
| Tried my new spikes shoes out. They are made for the track, but I plan to wear them on a xc race... so I went through rough surfaces... they seem to do well. I am looking forward to try them out in a race on Sunday. | ||
| 50% off trails, 50% road 20:00 [1] | |
| Core strength training. | ||
Thursday Feb 28 | ||
| 100% off trails 15:00 [1]2.6 km (5:46 / km) +150m 4:29 / km | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Warm up loop for the O training. | ||
| Orienteering 46:00 | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| After my last patient I jumped into the car to do an O training on a reduced map in Bütikofen Süd. Fortunately I didn't wait in between, otherwise I think I would have had serious troubles to get started again... slept really badly and so was also my energy level. I felt dizzy while orienteering. | ||
| Strength workout, body we 1:00:00 [1] | |
| shoes: Brooks Racer | ||
| The usual strength training with Sandra.
A short nap before the training helped a lot. | ||
| Running school 30:00 [1] | |
| shoes: Brooks Racer | ||
| Jumps and running drills integrated in the strength training. | ||
Wednesday Feb 27 | ||
| Aquajog 50:00 [1] | |
| Early aquajogging with Sandra. | ||
| 100% trails and roads 1:20:00 | |
| shoes: Asics DS Trainer | ||
| Night run. I let it roll. | ||
Tuesday Feb 26 | ||
| 25% off road, 75% road 44:00 | |
| shoes: New Balance 1024 | ||
| Morning jog before work... how nice, first morning jog before work this winter where I didn't need a headlamp. | ||
| 100% trails and roads intervals 1:31:00 | |
| shoes: Saucony Trigon 5 Guide | ||
| Intervals. 3x15min always faster, 5min rest. Started the intervals in Biel and ended them in Magglingen: uphill intervals. | ||
Monday Feb 25 | ||
| Strength workout, body we 1:00:00 [1] | |
| The usual Monday morning strength training in Bern. | ||
| Running school 30:00 [1] | |
| Integrated in the strength training. | ||
| 100% trails and roads 1:02:00 | |
| shoes: Mizuno Elixir 2 | ||
| Evening run. | ||