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Training Log Archive: Swisscheese

In the 30 days ending Nov 30, 2009:

activity	#	time	miles		km		+m
100% trails and roads	14	11:57:00	79.04		127.2		2190
Strength workout, body we	6	3:13:00
XC skiing, classical	3	3:12:00
Town orienteering	2	1:27:00	13.33	(6:32)	21.45	(4:03)
Orienteering	1	1:07:00	5.47	(12:15)	8.8	(7:37)	500
50% off trails, 50% road	1	25:00	2.49	(10:04)	4.0	(6:15)	150
Total	17	21:21:00	100.32		161.45		2840

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Monday Nov 30, 2009 #

Strength workout, body we 1:30:00 [1]
shoes: Mizuno Spike 10

Strength training in Bern. Quite tough, but feeling actually quite well.

100% trails and roads 35:00 [1] 6.5 km (5:23 / km) +100m 5:00 / km
shoes: Mizuno Precision 9

Evening jog. Yes, I feel healthy again.

C • thumb up! 1

Sunday Nov 29, 2009 #

Note
(sick)

It has been now a week that I have been strungling with strong caughing, which made exercising impossible. On top of that today my stomach was messed up. Hopefully I can start to train soon.

Saturday Nov 21, 2009 #

Note
(sick)

For several days in a row I had a cough. Now I am sick. But I think it is only a cold... still not cool. Feeling dizzy when I get up and painful coughing.

C • Get well soon and I hope it does not get any worse! 1

Friday Nov 20, 2009 #

100% trails and roads 26:00 [1] 4.5 km (5:47 / km) +100m 5:12 / km

Morning jog. Warm up for the core strength.

Strength workout, body we 23:00 [1]

Core strength.

Orienteering 1:07:00 [3] 8.8 km (7:37 / km) +500m 5:56 / km

Orienteering in the french Jura... amazing over the sea of forg and onto the Mont-Blanc. Pretty nice terrain too. Unfotunately I felt not 100% during the training, also a bit dizzy... the next day I was sick.

Thursday Nov 19, 2009 #

100% trails and roads 34:00 6.5 km (5:14 / km)

Run with 8x80m accelerations at the end.

XC skiing, classical 1:05:00

Rollerskiing in the night :-)

Wednesday Nov 18, 2009 #

100% trails and roads 1:41:00 18.5 km (5:28 / km) +750m 4:32 / km
shoes: Mizuno Precision 9

Night run through the Gorges de l'Areuse.

Tuesday Nov 17, 2009 #

100% trails and roads 1:24:00 [1] 14.9 km (5:38 / km) +450m 4:54 / km
shoes: Mizuno Precision 9

End of working day run with Raf and Arnaud.

Monday Nov 16, 2009 #

Note
(rest day)

No training today. I start to feel nervous about not training... that is a good sign. My motivation is high. But now I can't sleep... well at least this way i get to update my training log.

Sunday Nov 15, 2009 #

100% trails and roads 43:00 7.0 km (6:09 / km)
shoes: Mizuno Ronin

Running from the hotel to the event center... from one end of Venice to the other + warming up a bit after a chilly boat ride.

Town orienteering 1:07:00 17.45 km (3:50 / km)
shoes: Mizuno Ronin

Town O race in Venice. Simply amazing. Great atmosphere, great town and the course was interesting from the beginning to the end... the 10.4km straight line turnout to become 17.5km according to my gps... I am not at all a fan of longer town races, but this is an exception, not once I got bored during the race. For next time I got to work on my Italian to make my way through the amazing crowed.

I ended up 7th, 3:50 behind Misha Mamleev who won.

100% trails and roads 15:00 [1] 2.2 km (6:49 / km)
shoes: Mizuno Ronin

Cool down with GG.

Saturday Nov 14, 2009 #

Town orienteering 20:00 [4] 4.0 km (5:00 / km)
shoes: Mizuno Wave Aero 7

Small town O race in Venice... keeping the best for the next day.

100% trails and roads 1:25:00 14.6 km (5:49 / km)
shoes: Mizuno Wave Aero 7

Longish rolling run in the alleys of Venice, whenever it was possible. I tried to find some calmer city sections. Actually those turned out to be almost prettier than the busy and touristy streets. At least they felt closer to real Venecian life.
Accompanied by the setting sun. Magical atmosphere.

Friday Nov 13, 2009 #

Note
(rest day)

Worked in the morning, eat diner neaby the Duomo in Milano and traveled to Venice in the evening... uncommon day.

Thursday Nov 12, 2009 #

XC skiing, classical 1:06:00 [1]

Rollerskiing...

100% trails and roads 1:03:00 13.8 km (4:34 / km) +300m 4:07 / km
shoes: Mizuno Precision 9

... followed by an asphalt run. Actually I did exactly the same tour as on the rollerskis... with 1 crash less... rollerskiing is dangerous...

Wednesday Nov 11, 2009 #

100% trails and roads 33:00 5.3 km (6:14 / km) +120m 5:36 / km
shoes: Mizuno Precision 9

Wanted to do some fartlek... but my energy level was below zero... almost had to walk home... tough day at work and not totally healthy.

Tuesday Nov 10, 2009 #

100% trails and roads 17:00 [1] 3.5 km (4:51 / km)
shoes: Mizuno Precision 9

Warm up.

Strength workout, body we 20:00 [1]

... for some core strength over the lunch break.

100% trails and roads 1:07:00 [1] 11.9 km (5:38 / km) +370m 4:52 / km
shoes: Mizuno Wave Aero 7

Evening chat run with Arnaud.

Monday Nov 9, 2009 #

XC skiing, classical 1:01:00 [1]

Opened the new training season with a rollerskiing tour. Hopefully it will soon snow enough to go skiing.... rollerskiing in the rain is solala...

100% trails and roads 1:00:00 [1] 11.0 km (5:27 / km)
shoes: Mizuno Precision 9

Lunch break jog with my brother Stefan. His new job is 2 km away from my working place. After 13 years our paths get together again.

Sunday Nov 8, 2009 #

100% trails and roads 20:00 [1]
(rest day)

Getting the croissants for bfast.

Strength workout, body we 20:00 [1]
(rest day)

Core strength with Sandra.

Saturday Nov 7, 2009 #

100% trails and roads 16:00 [1] 3.0 km (5:20 / km)
(rest day)

O2 jog.

C • O2 2

C • you are not alone 1

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