Training Log Archive: SwisscheeseIn the 31 days ending May 31, 2006:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday May 31, 2006 #
100% trails and roads 1:00:00 [2] 9.0 km (6:40 / km)
slept:7.5 shoes: Mizuno Rider
Warm up and cool down for the race.
100% trails and roads race 41:00 [5] 11.4 km (3:36 / km) +330m 3:09 / km
shoes: Mizuno Rider
Tuesday May 30, 2006 #
Note
slept:7.0 (rest day)
Monday May 29, 2006 #
100% trails and roads 32:00 [2] 7.0 km (4:34 / km)
slept:5.0 shoes: Mizuno Rider
I have to be carefull to sleep enough! I had a further exam today... root canal treatment. It went well, but with so little sleep I was playing with fire... you need full concentration and hand-eye coordination for this kind of stuff.
Strength workout, body we 32:00 [2]
Sunday May 28, 2006 #
100% trails and roads 40:00 [2] 8.0 km (5:00 / km)
slept:10.0 shoes: Nike Shox
Sunday celebration... After sleeping I in went to get the croissants on a little morning jog... when I came back Sandra had prepared the scrambled eggs.
Orienteering 35:00 [2] 6.5 km (5:23 / km)
shoes: VJ Intergrator 4
Orienteering training on Pfaffenweiher. I got stuck in a traffic jam going to the training, so I had to cut it short.
Warm up and cool down.
Orienteering 30:00 [4] 7.0 km (4:17 / km)
shoes: VJ Intergrator 4
Note
http://www.samaonews.blogspot.com/
Saturday May 27, 2006 #
75% off trails, 25% road 1:00:00 [2] 10.0 km (6:00 / km) +400m 5:00 / km
slept:7.5 shoes: VJ Intergrator 4
Run up and down from the Grünenbergpass where Sandra and I did an O training.
Orienteering 1:15:00 [2] 8.0 km (9:23 / km) +350m 7:42 / km
shoes: VJ Intergrator 4
Orienteering on the Grünenbergpass. Amazing! Most wonderful orienteering this year!
Friday May 26, 2006 #
100% trails and roads 1:12:00 [2] 16.0 km (4:30 / km)
slept:4.0 shoes: Mizuno Rider
Ran to school.
Yesterdays race was at 19:30 and I didn't succeed to shut down quick enough. On top of that my head was racing through the night... many things to think about... with the consequence that I couldn't fall asleep, so actually getting up early was not such a big problem as usual... but I am expecting the hammer to come and knock me over in the afternoon.
Rollerskiing 53:00 [2]
Rollerskied home.
Strength workout, body we 30:00 [2]
Core body strength with 10x10 one legged squads.
Thursday May 25, 2006 #
100% trails and roads 40:00 [2] 8.0 km (5:00 / km)
slept:8.5 shoes: New Balance 766
Slept in and went for a morning jog. Three 30sec sprints.
100% trails and roads 26:00 [3] 6.0 km (4:20 / km)
shoes: Mizuno Rider
Warm up for the 5km race on track.
100% trails and roads race 15:23 [5] 5.0 km (3:05 / km)
shoes: Saucony Fastwitch
15:23, this is the best time I have ever run. Last year I couldn't race a 5k, but I am pretty sure I wouldn't have been able to be as fast... my strength was in the hills and rough land, not the flat running.
Greg, you know, I want to get still faster. Any suggestion?!?
100% trails and roads 28:00 [1] 6.0 km (4:40 / km)
shoes: Mizuno Rider
Wednesday May 24, 2006 #
Rollerskiing 51:00 [2]
Rollerskied to school
Bike or Hometrainer 25:00 [1]
Orienteering 40:00 [2] 6.5 km (6:09 / km)
shoes: VJ Intergrator 4
Tuesday May 23, 2006 #
100% trails and roads 1:25:00 [1] 17.0 km (5:00 / km)
slept:7.5 shoes: New Balance 766
Ran back from school. Felt a little dizzy at the beginning, but the more intervals I did, the better I felt.
Once home, Sandra forced me to go running 25 minutes with her.
100% trails and roads intervals 12:00 [4] 4.0 km (3:00 / km)
shoes: New Balance 766
Strength workout, body we 33:00 [2]
Monday May 22, 2006 #
25% off road, 75% road 45:00 [1] 9.0 km (5:00 / km)
slept:6.5
Ohla, feeling quite tired. I planed to do a strength workout after the running, but I decided it would be wiser to vacuum clean instead before Sandra comes back from the US.
Sunday May 21, 2006 #
100% trails and roads 55:00 [2] 11.0 km (5:00 / km)
slept:7.0 shoes: New Balance 766
Warm up and cool down bevor the intervals on the track.
100% trails and roads intervals 17:00 [5] 5.5 km (3:05 / km)
shoes: New Balance 766
We did the practice before breakfast. It was absolutely no problem not to have eaten something yet... the toughest was just to get out of bed on a rainy Sunday morning.
The truth is always showing on this type of trainings... I am just too slow on flat ground... I need to learn to run faster!!!
Orienteering 1:20:00 [2] 10.0 km (8:00 / km)
shoes: VJ Intergrator 4
Slow partner orienteering training with Baptiste in Tête Plumée. By the end of the training I was comfortably feeling tired, ooooah.
Orienteering intervals 5:00 [4] 1.0 km (5:00 / km)
shoes: VJ Intergrator 4
Saturday May 20, 2006 #
Orienteering race 45:00 [5] 10.0 km (4:30 / km)
slept:9.0 shoes: VJ Intergrator 4
Regional orienteering event 2 km away from where we live on the map Wierezwil. The terrain was really flat, with a lot of vegetation changes and quite diffuse... it was actually a really good training! It was also a lot of fun to use a punsh card again... haven't done that for ages... back to the roots.
100% off trails 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Intergrator 4
Bike or Hometrainer 40:00 [2]
Hometrainer in the evening.
Friday May 19, 2006 #
25% off road, 75% road 1:08:00 [2] 14.0 km (4:51 / km)
slept:7.5 shoes: New Balance 766
Yeah, started my weekend with a jog! So rejuvenating!
Aquajog 52:00 [1]
On a Friday evening, even 50min aquajoging go by pretty fast.
Thursday May 18, 2006 #
100% trails and roads 1:02:00 [2] 13.5 km (4:36 / km)
slept:7.5 shoes: Mizuno Rider
Ran back from school.
100% trails and roads intervals 8:00 [5] 2.5 km (3:12 / km)
shoes: Mizuno Rider
Strength workout, body we 32:00 [2]
Wednesday May 17, 2006 #
Rollerskiing 53:00 [1]
slept:7.5
I started my day at school asking myself... do I really need to be here... after wasting 4 hours in the dental clinic, I finally decided to skip the afternoon classes and rollerskied home.
Very wise decision... I have already been taking full advantage of my free afternoon... and took a nap.
100% off trails 45:00 [2] 8.0 km (5:38 / km)
shoes: VJ Intergrator 4
Warm up, some of the rest and cool down of the intervals.
100% off trails intervals 30:00 [5] 6.0 km (5:00 / km)
shoes: VJ Intergrator 4
8x3' intervals with 1'30'' rest. The loop is through the woods, with a 30 meter hill in the middle of it. The last interval I ran in 2'44''... 1 sec faster than my best time! To succeed at the upcoming races, I only need to navigate well... but do I remember how this goes?!? I think Holger once said orienteering is like biking... you never really loose it. Well, I hope this doesn't count only for Norwegian athletes who grew up with a map in there backyard…
Tuesday May 16, 2006 #
Rollerskiing 52:00 [2]
slept:6.5
Rollerskied to school. Because my bed was so comfortable, I had to hurry quite a bit to be on time for the 1st lesson... and as the roads were slippery because they were wet and covered with pollen it became quite tricky from time to time.
100% trails and roads 1:15:00 [2] 16.0 km (4:41 / km)
shoes: New Balance 766
Ran back home from school. It was one of those trainings where I was really tired... more that I had no drive than my legs were tired.
Monday May 15, 2006 #
Bike or Hometrainer 20:00 [1]
slept:4.5
Didn't sleep enough, which made it a tough day. I had an exam in the morning, which went actually well.
Warm up for the strength training.
Strength workout, body we 30:00 [2]
100% trails and roads 23:00 [1] 5.0 km (4:36 / km)
shoes: Nike Shox
Sunday May 14, 2006 #
50% off trails, 50% road 35:00 [1] 5.0 km (7:00 / km)
slept:8.0 shoes: VJ Intergrator 4
Orienteering race 1:15:00 [4] 14.0 km (5:21 / km)
shoes: VJ Intergrator 4
Eventhough I thought my legs would be ok, they didn't respond totally fresh once I started to try to push... but there was no urge... it was just a race to enjoy.
Saturday May 13, 2006 #
100% trails and roads 20:00 [3] 4.0 km (5:00 / km)
slept:9.0 shoes: Saucony Fastwitch
100% trails and roads race 56:00 [5] 10.0 mi (5:36 / mi)
shoes: Saucony Fastwitch
In retrospective, I don't feel like I did much more than just sleep and race this day... I think this is true.
Unfortunately I had some digestive problems a the race... because of it I had to leave twice the optimal route... and visit the ToiToi bathroom.
Friday May 12, 2006 #
100% trails and roads 35:00 [2] 8.0 km (4:23 / km)
slept:6.0 shoes: New Balance 766
Thursday May 11, 2006 #
Note
slept:6.0
Wednesday May 10, 2006 #
Bike or Hometrainer 25:00 [1]
slept:6.0
Tuesday May 9, 2006 #
100% off trails 1:10:00 [2] 16.0 km (4:23 / km)
slept:7.2 shoes: New Balance 766
Ran to school. A friend borrowed me a Navman GPS for runners. In open fields it seemed to function pretty well, but in the forest it was quite a disapointment. Interestingly, it never told me it lost reception, but my speed under the trees was by about 40% off (always too slow).
Today it was raining, so I wonder if the reception was also so bad because of that.
The GPS told me I had made 540m of climb. Well, my Polar, in which I trust says I made 295m. Quite a discrepancy!
Monday May 8, 2006 #
Note
slept:6.5
Sunday May 7, 2006 #
100% off trails 49:00 [1] 8.0 km (6:08 / km)
slept:8.0 shoes: VJ Intergrator 4
Warm up and cool down for my intervals.
100% off trails intervals 30:00 [5] 6.5 km (4:37 / km)
shoes: VJ Intergrator 4
I am really happy about my last weeks training. But next week will be tough. I will have to finish a denture which is going to be really tricky... night shifts at the lab setting up teeth are scheduled.
Saturday May 6, 2006 #
Bike or Hometrainer 20:00 [1]
slept:7.0
Warm up for the strength workout.
Strength workout, body we 31:00 [2]
100% off trails 1:22:00 [3] 10.0 km (8:12 / km) +650m 6:11 / km
shoes: VJ Intergrator 4
Substracting the way to the forest and back, I did 450m of climb in 45min.
Friday May 5, 2006 #
100% trails and roads 1:10:00 [2] 16.0 km (4:23 / km)
slept:6.5 shoes: Mizuno Rider
Ran to school.
Thursday May 4, 2006 #
100% trails and roads 1:07:00 [2] 16.0 km (4:11 / km)
slept:8.0 shoes: New Balance 766
Ran back from school.
Strength workout, body we 31:00 [2]
The usual strength exercises... 10x10 one legged quads+core body strength.
Wednesday May 3, 2006 #
100% trails and roads 32:00 [2] 6.0 mi (5:20 / mi)
slept:7.0 shoes: Saucony Fastwitch
Running to school. Warm up, some of the rest and cool down.
100% trails and roads intervals 35:00 [5] 10.0 km (3:30 / km)
shoes: Saucony Fastwitch
It is the first time I have done intervals as early, and before breakfast. The first couple I felt like I wasn't able to go at the usual speed, and it took me even longer that my heart rate would climb as usual... but the last intevals felt great. I think I will pursue doing this.
One big advantage in comparison to doing them in the evening, is that I have less risks to be too exhausted from my day.
Rollerskiing 51:00 [1]
Rollerskied home from school. It was so hot and sunny, that was a wonderful summer feeling to glide through the fields on the little back country roads.
I was really tired... my eyes would shut every now and than. I need to get more sleep tonight. Physically I felt pretty fit. I recovered well from the intervals in the morning.
Tuesday May 2, 2006 #
Rollerskiing 52:00 [2]
slept:8.0
Rollerskied to school. Oppla, I didn't expect to be as quick... maybe the wheels are running faster when it is warmer (in comparison to the winter)... probably it was more the good weather which motivated me to go faster than usual.
100% trails and roads 1:10:00 [2] 16.0 km (4:23 / km)
Ran back from school. Feeling pretty good.
Monday May 1, 2006 #
100% trails and roads 26:00 [2] 6.0 km (4:20 / km)
slept:7.5 shoes: Nike Shox
Evening jog.
The Tiomila healed me! I did feel tired because of the long day and of the weekend, but not exhausted like I was the days before the Tiomila
Strength workout, body we 30:00 [2]