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Training Log Archive: Swisscheese

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  100% trails and roads21 22:23:49 157.35(8:32) 253.23(5:18) 3585
  100% off trails5 8:08:45 47.97(10:11) 77.2(6:20) 2296
  Orienteering6 6:51:03 37.5(10:58) 60.35(6:49) 1650
  Strength workout, body we7 5:42:00
  XC skiing, skating4 5:24:49 14.98 24.1 388
  50% off trails, 50% road5 5:20:42 38.68(8:18) 62.24(5:09) 1722
  75% off trails, 25% road2 4:43:56 25.49(11:08) 41.01(6:55) 1450
  25% off road, 75% road1 3:09:47 17.56(10:49) 28.26(6:43) 1400
  Bike or Hometrainer1 57:20
  Total44 62:42:11 339.52 546.4 12491
  [1-5]44 62:27:16

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Sunday Jan 31, 2010 #

Note

Travelling back to Switzerland.

Saturday Jan 30, 2010 #

100% off trails 2:05:00 intensity: (1:05:00 @1) + (1:00:00 @2) 20.5 km (6:06 / km) +450m 5:30 / km
shoes: Mizuno Harrier

Run in the Superstition with Dani. 1st Water trailhead, Parker pass, boulder canyon, garden valley, 1st water canyon and back.

Friday Jan 29, 2010 #

12 PM

100% off trails 1:18:45 intensity: (44:16 @1) + (4:35 @2) + (18:47 @3) + (8:55 @4) + (2:12 @5) 11.75 km (6:42 / km) +450m 5:38 / km
ahr:139 max:194 shoes: Inov 8 Roclite 285

Run along (or mnore around) Beckie, Sandra and Peter who where hiking. Did some fun intervals through the big stone fields of South mountain park: 3x10x40''fast, 20'' recovery.
5 PM

100% trails and roads 1:12:33 intensity: (47:00 @1) + (3:26 @2) + (12:18 @3) + (6:36 @4) + (3:13 @5) 15.15 km (4:47 / km) +150m 4:34 / km
ahr:138 max:192

Evening run in South mountain park with Sandra and Peter on the bike. Did 2x10x30'' fast, 30'' recovery. Felt actually nicely hard.

Thursday Jan 28, 2010 #

Strength workout, body we 1:15:00 [1]

Strength training. Core strength, jumps and some squads.
7 AM

100% trails and roads 1:14:27 intensity: (48:35 @1) + (25:52 @2) 13.03 km (5:43 / km)
ahr:133 max:170 shoes: Mizuno Harrier

Morning run at Sandra's dad's place. Taking it easy, not feeling to fresh...

Wednesday Jan 27, 2010 #

10 AM

100% trails and roads 1:28:40 intensity: (38:13 @1) + (13:22 @2) + (12:06 @3) + (9:15 @4) + (15:44 @5) 17.28 km (5:08 / km) +580m 4:24 / km
ahr:142 max:198 shoes: Mizuno Harrier

8x3min intervals with Dani in Sedona... tough tough but good.
2 PM

100% trails and roads 1:08:39 intensity: (48:09 @1) + (19:45 @2) + (45 @3) 13.09 km (5:15 / km) +400m 4:33 / km
ahr:134 max:154 shoes: Inov 8 Roclite 285

Afternoon run... in pouring rain in Sedona.
C • oh, too bad :-( 1

Tuesday Jan 26, 2010 #

10 AM

XC skiing, skating 2:04:06 intensity: (1:23:57 @1) + (39:46 @2) + (23 @3)
ahr:130 max:152

XC skiing in Flagstaff with Sandra. I played the happy dog running around Sandra.
C • :-) :-) :-) 1
2 PM

XC skiing, skating 48:24 intensity: (21:15 @1) + (27:09 @2)
ahr:138 max:150

Afternoon skiing with Dani... aah, fun downhills on windy tracks.

100% trails and roads 1:09:00 intensity: (59:00 @2) + (10:00 @5) 15.98 km (4:19 / km) +150m 4:07 / km
shoes: Mizuno Rider 12 II

Lonely road run with Dani. We ran until the road wasn't cleared anymore... almost no cars on a 8 meters wide road.
Every 5min we would run 1min fast. In total we did 10x1min fast.

Monday Jan 25, 2010 #

2 PM

100% trails and roads 57:55 intensity: (31:03 @1) + (26:17 @2) + (35 @3) 12.1 km (4:47 / km)
ahr:131 max:155

After the skiing jog on the road 180. They didn't plow it more than 1 mile further... so I actually crossed only 3 cars in 50min. Quite nice to have a 2 line road just by myself.
Road was going through an mixture of open high Pine and Aspen forest. Sun was slowly setting. View over Humphrey's peak. ...eye watering.

XC skiing, skating 1:00:13 intensity: (15:23 @1) + (39:22 @2) + (5:28 @3)
ahr:142 max:156

XC skiing at the Flagstaff Nordic Center. Now I understand why so many runners come here to train. Flagstaff has wonderful forests.
The xc tracks are very nicely set, always turning, going through different forest types (an amalgam of the prettiest forests) and giving new views over the surrounding.

Unfortunately we had an accident with our RV on the way to the training. So we spent most of the day on the accident site and taping a new rear mirror to our "monster"... not the first choice to spend a superb blue sky day with 4 feet of snow just waiting to be skied on.

Sunday Jan 24, 2010 #

8 AM

25% off road, 75% road 3:09:47 intensity: (2:14:50 @1) + (53:46 @2) + (1:11 @3) 28.26 km (6:43 / km) +1400m 5:23 / km
ahr:102 max:155 shoes: Mizuno Harrier

Grand Canyon... second time in my life... and still amazing.
South Kaibab trail down, Phantom Ranch and Bright Angel trail up.
3 years ago, also in January, when I did it the first, it was a summer experience. This time was very different, on the rim (top) there were 4 feet of snow! Locals say they just had the third biggest snowstorm in history... and luckily we picked the first sunny day after this storm :-)
C • epic! 2

Saturday Jan 23, 2010 #

10 AM

100% off trails 1:07:56 intensity: (36:50 @1) + (23:10 @2) + (5:02 @3) + (44 @4) + (2:10 @5) 12.01 km (5:39 / km) +290m 5:03 / km
ahr:138 max:181 shoes: Mizuno Rider 12 II

Run through the desert and along Mead lake on our way out of Las Vegas... quite amazing size of a lake... or maybe just normal US standards?
4 PM

50% off trails, 50% road 55:50 intensity: (45:15 @1) + (8:49 @2) + (1:46 @3) 7.58 km (7:22 / km) +70m 7:02 / km
ahr:123 max:162 shoes: Mizuno Wave Aero 7

20 sprints in Williams, on our way to the Grand Canyon. Roads are a mess... deep winter. Only cleared road was the highway exit...
Finished the training with an intensiv leg strength exercice. "Ran" through knee deep snow to catch the best views of the sunset.
C • Only you... 6
9 PM

100% trails and roads 20:00 [1] 3.66 km (5:28 / km)

We arrived in the middle of the night, in knee-waist high snow conditions on the Grand Canyon RV park. Everything seems deserted. Got out to find some infos to plan our next days trip. The main question: are the trails actually open?

Friday Jan 22, 2010 #

12 PM

100% trails and roads 1:46:05 intensity: (51:27 @1) + (7:59 @2) + (20:26 @3) + (17:20 @4) + (8:53 @5) 10.8 km (9:49 / km) +500m 7:59 / km
ahr:141 max:174 shoes: Mizuno Wave Aero 7

3x15min interval. Physically not my day... but what a scenery.
We ran up and down the Red Rock Canyon just a couple miles west of Las Vegas.

Thursday Jan 21, 2010 #

8 AM

50% off trails, 50% road 54:23 intensity: (18:11 @1) + (30:58 @2) + (5:14 @3) 11.27 km (4:50 / km) +120m 4:35 / km
ahr:139 max:158 shoes: Mizuno Rider 12 II

Morning run before hitting the road... we still don't know where we shall go, though, bad weather all over the west coast.
C • back to tucson ;-) 2
5 PM

100% trails and roads 1:28:18 intensity: (1:27:34 @1) + (44 @2) 15.61 km (5:39 / km)
ahr:110 max:148 shoes: Mizuno Rider 12 II

OK, Zion national park and Death Valley have to be crossed off our list. The roads leading there are partly closed, partly miserable. So we headed to Las Vegas.

Run through the beginning of the Las Vegas strip... Unfortunately we mainly followed the airport... not the best place to run. A bit annoying to stop at all the road crossing and to wait for the red light. When it started winding and pouring rain it was the summit of the anti-runners-high.

Wednesday Jan 20, 2010 #

2 PM

100% trails and roads 1:11:26 intensity: (1:37 @0) + (36:08 @1) + (11:48 @2) + (11:01 @3) + (5:18 @4) + (5:34 @5) 13.66 km (5:14 / km)
ahr:140 max:180 shoes: Mizuno Rider 12 II

Interval training along the beach of Santa Monica (Los Angeles). Heavy storm with pouring rain... not everyday you can do that in LA.
6x1.5min on the sandy beach
6x1.5min on the bike track along the beach.
9 PM

100% trails and roads 42:46 intensity: (29 @0) + (18:45 @1) + (23:32 @2) 9.23 km (4:38 / km)
ahr:140 max:180

On our way to Death Valley. "Tikka" headlamp run with Dani from our RV park. It is not everywhere where you can run such a gps track...

Tuesday Jan 19, 2010 #

Strength workout, body we 15:00 [1]

Core strength.
7 AM

100% trails and roads 41:29 intensity: (40:20 @1) + (39 @2) + (30 @3) 7.79 km (5:19 / km)
ahr:124 max:158 shoes: Mizuno Wave Aero 7

Early morning jog in 29 Palms before heading for Los Angeles.

Monday Jan 18, 2010 #

11 AM

100% off trails 2:15:37 intensity: (1:59:40 @1) + (15:49 @2) + (8 @3) 19.01 km (7:08 / km) +575m 6:12 / km
ahr:122 max:152 shoes: Mizuno Harrier

Joshua Tree national park. Amazing run in wonderland of stones. It felt like running in a gigantic playground.
C • sounds awesome! 4
C • Data/Map 2
5 PM

100% trails and roads 56:33 intensity: (18 @0) + (24:49 @1) + (27:48 @2) + (3:38 @3) 12.25 km (4:37 / km) +245m 4:12 / km
ahr:140 max:154 shoes: Mizuno Rider 12 II

Special evening run: heavy rain storm in the desert.

Sunday Jan 17, 2010 #

11 AM

Orienteering 1:38:11 intensity: (44:38 @1) + (5:49 @2) + (26:32 @3) + (12:35 @4) + (8:37 @5) 15.34 km (6:24 / km) +250m 5:55 / km
ahr:130 max:176 shoes: Inov-8 Mudclaw 270 II

Anza-Borrego meet. Day 2. Missed a control with 7min. I ran passed by it by 30meters but than it was almost impossible to relocate.

It was an exotic O experience. A lot of fun.
2 PM

Orienteering 1:15:15 intensity: (1:11:45 @1) + (3:30 @2) 9.65 km (7:48 / km) +350m 6:36 / km
ahr:113 max:147 shoes: Inov 8 Roclite 285

Picking up controls and maze O. Enjoying the great rock formations.

Saturday Jan 16, 2010 #

10 AM

Orienteering 1:32:00 intensity: (15:00 @1) + (20:00 @2) + (7:00 @3) + (30:00 @4) + (20:00 @5) 14.45 km (6:22 / km) +550m 5:21 / km
shoes: Inov-8 Mudclaw 270 II

Anza-Borrego meet. A lot of hook-ups. First I search 1.5 min, second was misplaced, than several smaller mistakes. Tough but good course.
3 PM

Strength workout, body we 12:00 [1]

Core strength in front of our Chateau (our RV) with a superb sunset as a scenery.
C • interesting gps! 1

Bike or Hometrainer 57:20 intensity: (7:06 @0) + (46:28 @1) + (3:46 @2)
ahr:119 max:146

MTB tour with Peter and Dani in the Anza-Borrego desert.

Orienteering 22:08 intensity: (10:00 @1) + (3:33 @2) + (5:25 @3) + (10 @4) + (3:00 @5) 2.43 km (9:05 / km)
ahr:105 max:170 shoes: Inov-8 Roclite 285 II

String O. 6x1min full speed. Made me tired... too dynamic for me :-).

Friday Jan 15, 2010 #

5 PM

Orienteering 53:29 intensity: (49:11 @1) + (4:18 @2) 8.48 km (6:18 / km) +200m 5:38 / km
ahr:126 max:150 shoes: Inov-8 Roclite 285 I

Model event Anza-Borrego + some running on the sandy trails.

Thursday Jan 14, 2010 #

Strength workout, body we 1:00:00 [1]

Strength workout in Tucson. Mainly jumps.
8 AM

100% trails and roads 25:00 [1] 4.0 km (6:15 / km)

Run to the gym and back from Cristinas home.

Orienteering 1:10:00 intensity: (30:00 @1) + (25:00 @2) + (15:00 @3) 10.0 km (7:00 / km) +300m 6:05 / km
shoes: Inov 8 Roclite 285

Partner training with Jaxon. He orienteered better than I did and think he is only 16-17. Also a nice guy. Promising.

Wednesday Jan 13, 2010 #

Strength workout, body we 20:00 [1]

Core strength on Cristinas poarch. Sorry for the bad impression it gave to the neighbours...
C • bad impression 2
11 AM

100% trails and roads 1:40:49 intensity: (3:35 @0) + (8:27 @1) + (37:07 @2) + (11:30 @3) + (13:44 @4) + (26:26 @5) 19.81 km (5:05 / km)
ahr:138 max:176 shoes: Mizuno Wave Aero 7

Interval training with Rafi and Dani H on Reid park in Tucson.
5x90sec, 45sec rest, 10x1min, 30sec rest, 20x30sec, 15sec rest. Between the sets 5min intervals. Good training, tough though, especially because I haven't done short intervals in a long time.

Tuesday Jan 12, 2010 #

11 AM

100% trails and roads 1:04:47 intensity: (18:02 @1) + (12:42 @2) + (10:56 @3) + (4:57 @4) + (18:10 @5) 14.3 km (4:32 / km)
ahr:151 max:179 shoes: Mizuno Rider 12 II

Interval training with Dani in the Tucson desert. 8x3min full speed, 1.5min rest. Feeling quite well and maybe Dani friendly with me, so that I could keep up with him.
3 PM

100% trails and roads 1:17:17 intensity: (54:26 @1) + (18:20 @2) + (4:31 @3) 12.35 km (6:16 / km) +650m 4:57 / km
ahr:133 max:156 shoes: Mizuno Harrier

Ran up one of the hills around Tucson with Raffi and Dani. Nice views! Ah, we are so spoiled... nice vacation.

Monday Jan 11, 2010 #

3 PM

50% off trails, 50% road 49:00 intensity: (45:00 @1) + (4:00 @2) 10.82 km (4:32 / km) +650m 3:29 / km
shoes: Inov 8 Roclite 285

Ran up Picacho peak on the way to Tucson.

Sunday Jan 10, 2010 #

10 AM

75% off trails, 25% road 3:15:00 intensity: (2:00:00 @1) + (1:15:00 @2) 27.41 km (7:07 / km) +900m 6:07 / km
shoes: Mizuno Harrier

Long run with Dani in the Superstition. We got lost + had to bush wack through some really thorny bushes/cactus... tough. We planed a 40km loop but resigned after the lunch break and walked the last 12km home with Annette, Sandra and Peter.

Saturday Jan 9, 2010 #

6 AM

75% off trails, 25% road 1:28:56 intensity: (1:50 @0) + (41:24 @1) + (24:38 @2) + (18:53 @3) + (2:11 @4) 13.61 km (6:32 / km) +550m 5:26 / km
ahr:137 max:167 shoes: Mizuno Harrier

Arrived in Tuscon yesterday evening. Taking advantage of the jet lag to do a sunrise run. Annette, Sandra, Dani and I all were impatiently waiting the day to start... so when the first got up to go running all the others naturally followed.
We are spending a 3 week trip in Arizona/California. First we spend 2 days at Sandras dads place in Phoenix, than we will go for 4 days at Cristinas in Tuscon, Anza-Borrego, Joshua Tree National park, LA, Death Valley, Las Vegas, Zion, Grand Canyon, Sedona and finally end the trip again with some rest in Phoenix at Sandras dad.
3 PM

100% trails and roads 1:12:00 intensity: (30:00 @1) + (10:00 @2) + (10:00 @3) + (22:00 @5) 15.8 km (4:33 / km) +260m 4:13 / km
shoes: Mizuno Rider 12 II

Intervals with Dani in Phoenix. 6,5,4,3,2,2x1 min interval. Rest 1/2 the time of the load. Feeling good in the beginning. At the end I felt dizzy and running back was tough... long travel + jet leg asks its tribute.

Friday Jan 8, 2010 #

Note

Flight to Phoenix

Thursday Jan 7, 2010 #

100% trails and roads 43:06 intensity: (21:42 @1) + (2:05 @2) + (6:54 @3) + (3:23 @4) + (9:02 @5) 7.44 km (5:48 / km) +222m 5:02 / km
ahr:137 max:176 shoes: Mizuno Precision 9

Short interval training before leaving for the US.Pretty tired. about 6x2min.

Wednesday Jan 6, 2010 #

100% trails and roads 23:00 [1] 4.18 km (5:30 / km) +77m 5:02 / km
shoes: Mizuno Rider 12 II

Ran to my parents... tough week.

Monday Jan 4, 2010 #

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

Strength training in Bern. Feeling a bit out of it.

100% trails and roads 1:19:59 intensity: (1:06:24 @1) + (13:35 @2) 15.74 km (5:05 / km) +352m 4:34 / km
ahr:129 max:149

Chat run with Christophe. Good training week, despite some technical problems: hole in my shin and annoying caugh (hardly slept the 2 last nights).

Sunday Jan 3, 2010 #

50% off trails, 50% road 1:09:56 intensity: (33:35 @1) + (8:00 @2) + (6:45 @3) + (9:14 @4) + (12:22 @5) 13.76 km (5:05 / km) +344m 4:31 / km
ahr:144 max:178 shoes: Mizuno Wave Aero 7

Interval 6min,5min,4min,3min,2min, with 2min rest,5x1min with 1min rest. Eventhough I can hardly sleep because of my caugh the intervals felt good.

XC skiing, skating 1:32:06 intensity: (48:51 @1) + (41:54 @2) + (1:21 @3) 24.1 km (3:49 / km) +388m 3:32 / km
ahr:135 max:151

XC skiing in Les Rochats. Suprisingly good conditions. Tired at the end, the cold didn't make it easier (-10 to -16 °C)

Saturday Jan 2, 2010 #

50% off trails, 50% road 1:31:33 intensity: (42:58 @1) + (42:39 @2) + (5:56 @3) 18.82 km (4:52 / km) +538m 4:15 / km
ahr:140 max:156 shoes: Mizuno Rider 12 II

Back home.
A tenacious cold has asked its tribute today. I had to take it easier than planed.

Friday Jan 1, 2010 #

Strength workout, body we 1:10:00 [1]
shoes: Mizuno Precision 9

Strength with Sandra and Jönu.

100% off trails 1:21:27 intensity: (38:03 @1) + (33:10 @2) + (10:14 @3) 13.93 km (5:51 / km) +531m 4:55 / km
ahr:140 max:160 shoes: Mizuno Harrier

New years jog into the heart of France with Bebbi and Jönu.
Running drills at the end.

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