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Training Log Archive: Swisscheese

In the 7 days ending Feb 8, 2009:

activity	#	time	miles		km		+m
100% trails and roads	6	7:38:00	55.36	(8:16)	89.1	(5:08)	1390
XC skiing, skating	3	5:24:00
Strength workout, body we	4	3:40:00
100% off trails	1	1:22:00	7.39	(11:05)	11.9	(6:53)	450
Orienteering	1	46:00	5.9	(7:48)	9.5	(4:51)	270
Total	7	18:50:00	68.66		110.5		2110

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Sunday Feb 8, 2009 #

100% trails and roads 1:14:00 14.0 km (5:17 / km)
shoes: Mizuno Wave Idaten 3

I planned to do early intervals on the indoor track, but when I got there I had to resign because they were about to start an athletic meeting... as I didn't feel too good (big raclette the night before) I was really tempted to give up the idea of the early morning intervals and go back to bed... fortunately I didn't do so but instead broke into a gym (I didn't have the key with me) and did 10x2' intervals on the treadmill. It did feel actually really good to run fast.
I set the treadmill at 20kmh, but I am quite sure it shows to high of a speed.

100% off trails 1:22:00 11.9 km (6:53 / km) +450m 5:48 / km

Today is my last day of a tough week. Sandra told me that one famous Finnish athlete (she doesn't remember the name, too bad) had a philosophical approach about his training. He described that everything on earth goes in waves, from the very big to the very small, also the human body and the way he should be trained... so today was supposed to be my Tsunami day.

After the early morning intervals on the treadmill Sandra and I carried on with some line-O intervals in really steep terrain. It was about 3x12'. Rest 5min

C • Lauri Pihkala 1

Saturday Feb 7, 2009 #

100% trails and roads 1:09:00 [1] 14.5 km (4:46 / km) +350m 4:15 / km
shoes: Mizuno Harrier

Morning run. Legs are aching... no surprise... good training day yesterday.

Strength workout, body we 30:00 [1]

Core strength with Sandra.

XC skiing, skating 1:50:00 [1]

XC skiing with Sandra in Prés d'Orvin. I must say I was not feeling too fresh.

Friday Feb 6, 2009 #

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

The usual strength training... alone. It went actually pretty well. It is nice to feel energized and not having back pain anymore, unlike last week.

Orienteering 46:00 9.5 km (4:51 / km) +270m 4:14 / km

Mass start night O. BBN. Tried to keep up a good pace. Made several mistakes. After 2/3 of the course I found myself alone in the lead with Dani H. We increased the pace but didn't manage to separate until the finish. I was the lucky one getting 0.5 sec ahead in the finish.

C • Congratulations!!! 4

100% trails and roads 38:00 5.0 km (7:36 / km)

Warm up and cool down for the race

Thursday Feb 5, 2009 #

100% trails and roads 1:03:00 12.0 km (5:15 / km) +320m 4:38 / km
shoes: Inov-8 Roclite 312 GTX

Morning jog with sunrise.

100% trails and roads 1:02:00 [1] 10.7 km (5:48 / km) +270m 5:09 / km
shoes: Mizuno Harrier

Evening run before the sprints and back. Feeling exhausted of a tough day at work. But it did do me good.

Strength workout, body we 10:00 [1]
shoes: Mizuno Spikes MD

Core strength between the sprint reps...

100% trails and roads 12:00 [4] 2.0 km (6:00 / km)
shoes: Mizuno Spikes MD

10x50meter sprints in the indoor hall.

Wednesday Feb 4, 2009 #

XC skiing, skating 2:30:00 [1]

Night skiing with our neighbor Jan. Didn't need the headlamp, the moonlight was strong enough.
Climbed the Chasseral (roof of the Jura mountains) from Les Prés d'Orvin. 30km, 750m climb. Awesome tour and evening atmosphere!

C • Moon! 7

Tuesday Feb 3, 2009 #

XC skiing, skating 1:04:00 [1]

Enjoyed the snow in our backyard. When I started it was still night, the relief of the alps was only a shadow in the dark. During the skiing I could experience the sunrise and by the time I was finished the sun was up with full power. Aah, one can't get enough of such mornings.

100% trails and roads 1:10:00 15.9 km (4:24 / km)
shoes: Mizuno Rider 11

Pyramid intervals (4'-6'-8'-6'-4'-2') with Christophe Stauffer. Again another really good training with him. It is really motivating to have somebody fighting on the side of your shoulder or a step ahead during the whole intervals.

My back is feeling much better today. I also had troubles lacking energy and feeling tired during the training for the last week. But this seems to go well again. Good feeling.

Monday Feb 2, 2009 #

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

Monday morning strength training. My back pain hold me a little back, but it is going much better. I could do all the exercises.

100% trails and roads 1:10:00 [2] 15.0 km (4:40 / km) +450m 4:03 / km

Evening run.

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