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Training Log Archive: Swisscheese

In the 31 days ending Aug 31, 2013:

activity	#	time	miles		km		+m
100% trails and roads	14	19:25:39	108.08	(10:47)	173.93	(6:42)	12324
Orienteering	5	4:32:04	18.92	(14:23)	30.45	(8:56)	1506
Strength workout, body we	3	1:55:49					1
Run with Matti	3	1:30:19	9.04	(9:59)	14.55	(6:12)	252
Bike or Hometrainer	1	32:21					198
Total	22	27:56:12	136.03		218.93		14281
[1-5]	22	26:58:12

4:53

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Wednesday Aug 28, 2013 #

7 PM

Run with Matti 29:46 [1] 4.01 km (7:25 / km) +48m 7:00 / km

Interval training with the juniors. Actually I only did the warm up and brought Matti home.

Saturday Aug 24, 2013 #

100% trails and roads 4:53:00 [3] 46.0 km (6:22 / km) +3600m 4:35 / km
shoes: Mizuno Ronin 4

Ultraks. Trail competition in Zermatt.
Gorgeous, but I hope to come back in a better shape to enjoy the race. Body was hurting from the start... the 2nd third it was better and at 3rd third the mechanics just stopped working + huge blisters under the heel.
But I don't regret taking part, just looking forward to run it again with a smile from the beginning.

Friday Aug 23, 2013 #

5 PM

Run with Matti 23:12 [1] 4.0 km (5:48 / km) +59m 5:24 / km

Thursday Aug 22, 2013 #

4 PM

Run with Matti 37:21 [1] 6.53 km (5:43 / km) +145m 5:09 / km

Test if I can run on Saturday. Well, my hamstring and hip are still hurting, but it is getting better. Let's give it a shot... kamikaze? maybe.

Tuesday Aug 20, 2013 #

12 PM

100% trails and roads 16:21 [1] 2.66 km (6:09 / km) +113m 5:04 / km
shoes: Mizuno Harrier 3

O2 jog. Run back from work.

7 PM

Strength workout, body we 20:13 [1] +1m

Core strength

Bike or Hometrainer 32:21 [1] +198m

MTB. No pain on the bike.

Sunday Aug 18, 2013 #

9 AM

100% trails and roads 1:35:36 [1] 10.75 km (8:54 / km) +1152m 5:47 / km
shoes: Mizuno Ronin 4

Can't run flat because of my hamstring, but uphill is ok. Too bad, I missed the o-event in Melchseefrutt, very cool place.

Strength workout, body we 20:36 [1]

Core strength.

Saturday Aug 17, 2013 #

5 PM

100% trails and roads 26:41 [1] 3.8 km (7:01 / km) +253m 5:16 / km

Testing my leg out. Hamstring is still hurting too much.

Friday Aug 16, 2013 #

7 PM

100% trails and roads 17:13 [1] 2.92 km (5:53 / km) +46m 5:27 / km

Hamstring test. I still almost can't run.

Wednesday Aug 14, 2013 #

100% trails and roads 20:00 [1] 3.8 km (5:16 / km)

1st run after Sierre-Zinal. Right hamstring super sore :-(.

Sunday Aug 11, 2013 #

100% trails and roads 2:32:00 [5] 31.0 km (4:54 / km) +2200m 3:37 / km
shoes: Mizuno Kudos

40th edition of Sierre-Zinal. Almost all the big names in mountain running were at the start.
And it still feels unbelievable, I won!
I had in mind that with a good day I could run 2h35. Looking at the start list I had no ambition for a podium, but I hoped to run a good way with the lead. The start was really fast and quickly I realized I needed to follow my feeling to pace correctly and not follow the fastest.
The climb to Chandolin was quick, but not exhausting. This way I stayed enough fresh to always keep a good rhythm. Step by step I chased one competitor down after the other, always trying to keep relaxed. At the Hotel Weisshorn I saw the 3rd runner; it gave me additional motivation, enough to spurt by him. Then started the downhill. I was torn between letting it roll and controlling a beginning of a calf cramp. In the technical section I suddenly caught Wyatt up. Oh well, I thought now I will have to defend this superb 2nd place. The leader Cardona (Columbia) seemed in unreachable distance. I tried to enjoy the ongoing steep downhill when suddenly I could hear a screaming voice ahead. It was my sister waiting 2km before the finish telling me Cardona is only 45s ahead. Gosh, that was a twist of the race I hadn’t forseen. I let all the good reasoning aside and went full speed into the last section of the downhill. Shortly after a spectator told me he is only 10s ahead! But I still hadn’t seen him since 29.5km! Then suddenly, less then 1km away he showed up ahead after a turn. I passed him blazing through and I emerged into Zinal as the surprisingly leader. What a feeling. Unique! Very emotional. A day I will not forget.

C • I was looking replay of the... 14

Saturday Aug 10, 2013 #

10 AM

100% trails and roads 48:50 [1] 9.25 km (5:17 / km) +308m 4:32 / km
shoes: Mizuno Rider 16

Jogging. Still some hamstring troubles. Oh well, let's see how tomorrow will work.

Friday Aug 9, 2013 #

7 PM

100% trails and roads 49:15 [1] 7.69 km (6:24 / km) +159m 5:48 / km
shoes: Mizuno Kudos

Arrived late in Zinal. Evening jog.

Tuesday Aug 6, 2013 #

12 PM

100% trails and roads 1:10:00 [1] 7.9 km (8:52 / km) +350m 7:15 / km

A short stop on the way back on the Albergpass for a jog.

Monday Aug 5, 2013 #

10 AM

Orienteering 1:14:12 [1] 7.51 km (9:53 / km) +538m 7:16 / km

Setting controls.

2 PM

Orienteering 40:49 [4] 4.66 km (8:46 / km) +208m 7:10 / km

Val Canali. Middle distance. Cup final. Feeling a bit tired. The kids ran really well.

Orienteering 45:00 [1] 4.0 km (11:15 / km) +220m 8:49 / km

Picking up controls. Hungerast :-)!

Sunday Aug 4, 2013 #

9 AM

100% trails and roads 3:38:55 [1] 25.06 km (8:44 / km) +2519m 5:49 / km
shoes: Mizuno Harrier II

Long jog on Cimetta Rosetta. FANTASTIC!!!

Saturday Aug 3, 2013 #

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

Every second day we did core strength before breakfast. This is a summary of all the trainings

100% trails and roads 45:00 [1] 9.0 km (5:00 / km) +300m 4:17 / km

Today was the sprint day and I set controls and took Matti during the trainings. At the end of the day jogging

Friday Aug 2, 2013 #

10 AM

100% trails and roads 1:33:00 11.09 km (8:23 / km) +1193m 5:27 / km

Run up to Cime della Rosetta. 3x10min fast.

4 PM

Orienteering 46:52 [1] 5.36 km (8:45 / km) +211m 7:18 / km

O training in Val Canali.

Thursday Aug 1, 2013 #

10 AM

Orienteering 37:52 [1] 4.86 km (7:48 / km) +170m 6:38 / km

Control setting.

3 PM

Orienteering 27:19 [5] 4.06 km (6:44 / km) +159m 5:38 / km

Ran the middle distance JWOC course full speed. I lost a few seconds to Gustav Bergmann who won back then.

100% trails and roads 19:48 [1] 3.0 km (6:36 / km) +131m 5:25 / km

Run to start, picking controls.

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