Training Archive: SwisscheeseIn the 7 days ending 2008-03-16:
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| M | T | W | H | F | S | S | ||||||||||||||||||||
Sunday Mar 16 | ||
| 100% trails and roads 50:00 [1]8.5 km (5:53 / km) +260m 5:06 / km | |
| shoes: Saucony Trigon 5 Guide | ||
| Morning jog to the bakery. | ||
| 25% off road, 75% road 25:00 | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Warm up and cool down for the race. | ||
| Orienteering 45:00 | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Regional race in Aarwangen. Raced the first 37minutes (planed 35min fast) than took 2 gears out. Pretty clean race. Maybe 1minute mistake being very strict.
Feeling somewhat tired, but I pushed the hard. My heart rate was also pretty low. But the speed was not bad. My GPS shows me that my average speed was 4:19 min/km during the 37 racing minutes. | ||
Saturday Mar 15 | ||
| Strength workout, body we 1:00:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| The usual strength training. Core strength and legs with weights. | ||
| Running school 40:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| Warm up with different running drills, 4min of rope jumping and 30min of jumps (6x4 exercises (running jumps, calf jumps, hurdles, frog jumps), about 500 jumps total). | ||
| XC skiing, classical 1:11:00 | |
| Took the cable car down to Biel and skied up through Alfermée, Twannberg.
It was such a peaceful training that I almost didn't miss the snow. Pushed somewhat the pace uphill to get my heart rate into some reasonable range of training. | ||
| 100% trails and roads 1:12:00 | |
| shoes: Mizuno Rider 11 | ||
| After not a much longer Pit stop than in a formula 1 race I traded my rollerskies with my running shoes.
Quite a bit of enjoyable (e)motion today. | ||
Friday Mar 14 | ||
| 100% trails and roads intervals 50:00 | |
| shoes: Mizuno Wave Aero 6 | ||
| Annual running test on the treadmill.
We run 3 min at a certain speed, we have 30 second break where we give a drop of blood for determining the lactate value, than we go to the next level where the speed increases by 1.8km/h which we have to hold for 3min until the next break for the blood sampling. It goes on and on until you can't keep up anymore. The beginning speed is 10.8km/h (3min at 10.8km/h, 30sec break, 3min at 12.6km/h, 30sec break, 3min at 14.4km/h, etc, etc). I was able to hold the speed of 23.4km/h for 1 minute. Last year I was able to hold 3min at 21.6km/h but I was too exhausted to start a new level. I am happy I was able to improve my max speed. I also increased my "base line" value (where I am not producing excessive lactate). I was able to run the 16.2km/h level without producing lactate. It has been 10 years now that I have been doing this test, always in March. The evolution is really interesting: 1998: -Interruption of the test: 1min at 18.0km/h -Estimated anaerobic threshold: 16.6km/h 2002 (my first year I qualified for the WC. I finished 11th at the middle distance at the European Champs in Hungary): -Interruption of the test: 3min (finished the level) at 19.8km/h -Estimated anaerobic threshold: 17.5km/h -Baseline: 14.4km/h With such test results I believe I would be by far the worst runner of the nowadays team. But back in 2002 my result was not so bad. The level of the team increased a lot! Interestingly, even though my results on the treadmill were quite poor (with todays standards), I am not sure that all the nowadays team members are able to run in the top 15 at a WC. | ||
| 100% trails and roads intervals 1:08:00 | |
| shoes: Mizuno Wave Idaten 3 | ||
| Same test as in the morning but with the treadmill set at 22% incline!
Starting speed: 4.3km/h Speed increment: 0.7km/h every 3min I was able to run 2min at 9.9km/h. That is 30 seconds longer than last year. Otherwise it is pretty similar to last year (lactate and puls). I was really looking forward to do this test because it is much more difficult to test your uphill capacity (vs. flat capacity) in trainings. There is no 400m track which has incline to check your fitness. So I am particularly happy to see that not only my flat form increased a little but also my uphill capacity. Over the last 10 days Sandra tested and discussed the result with each athlete of the Swiss team. Honestly, she did really great! | ||
| Gymnastics and stretching 20:00 | |
| Foot gymnastics, core strength and agility exercises. | ||
Thursday Mar 13 | ||
| 100% trails and roads 45:00 | |
| shoes: New Balance 1024 | ||
| Morning run. | ||
| 100% trails and roads 34:00 [1]6.2 km (5:29 / km) +75m 5:10 / km | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Run to the map and back. | ||
| Orienteering 53:00 [3]6.45 km (8:13 / km) +250m 6:53 / km | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Orienteering training with Zimmi in Homet. I am glad I was doing this training with Biit because I had a hypoglycemia after 5 min of running...apparently a fresh breeze, mid afternoon, let go because I started my weekend are enough ingredients to put my energy burning system out of order. | ||
| C • hypoglycemia 3 | ||
Wednesday Mar 12 | ||
| Aquajog 50:00 [1] | |
| Ouch, the alarm clock at 0545 hurt a lot this morning... but the training felt great anyway. | ||
| Strength workout, body we 22:00 [1] | |
| Core strength after the Ajog. | ||
| 100% trails and roads 1:21:00 | |
| shoes: Inov-8 Mudrock 280 | ||
| Uphill intervals Biel-Macolin. 2x (10' load, 2' rest, 9.5' load).
Ran 2 times up and took the cable car down. Great training! For some odd reason I felt fresher and fresher during the training. By the end I didn't feel like I am tired enough. But my coach Sandra told me I shouldn't try to push too hard... it helped to convince myself it was just the right amount of training load. | ||
| Gymnastics and stretching 8:00 [1] | |
| Doing some stabilization and gymnastic exercises while going down twice with the cable car.
... well, people looked at me like I would be from Mars (...or elsewhere) with my huge headlamp doing those stupid exercises. | ||
| C • ET phone home 9 | ||
Tuesday Mar 11 | ||
| 100% trails and roads 44:00 [1]7.7 km (5:43 / km) +260m 4:53 / km | |
| shoes: Saucony Hurricane | ||
| Morning run in the snow storm! Kinda cool. | ||
| Running school 10:00 [1] | |
| shoes: Mizuno Rider 11 | ||
| Stabilisation exercises led by Mr. Röbu Moser before the running. | ||
| 100% trails and roads 1:00:00 | |
| shoes: Mizuno Rider 11 | ||
| Training with the LSV Biel. 20min warm up, 10min middle tempo, 5min fast and 20min cool down. Did the 5min fast quite easy. | ||
Monday Mar 10 | ||
| 100% trails and roads 42:00 [1]6.8 km (6:11 / km) +210m 5:21 / km | |
| shoes: Saucony Trigon 5 Guide | ||
| Morning footing. | ||
| Strength workout, body we 1:00:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| The usual strength training but alone in the evening. My lack of sleep from last night prevented me to push too hard... which might not be such a bad thing after yesterdays race and a tough training block starting. | ||
| Running school 30:00 [1] | |
| shoes: Mizuno Spike 10 | ||
| Jumps and running drills integrated in the strength exercises.
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