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Training Log Archive: dolph

In the 28 days ending Feb 28, 2005:

activity # timemileskm+m
  Running19 18:56:57 124.9(9:06) 201.0(5:39) 3519
  Orienteering8 10:05:06 43.12(14:02) 69.4(8:43) 1925
  Total24 29:02:03 168.02(10:22) 270.4(6:27) 5444
averages - sleep:9.5

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Monday Feb 28, 2005 #

Running 40:00 [2] 8.5 km (4:42 / km) +100m 4:27 / km
shoes: Salomon Raid

Run over lunch, RMF-Altendorf-Täli-Löliwald-RMF, good pace, with Christian.

Sunday Feb 27, 2005 #

Orienteering 1:40:00 [1] *** 9.0 km (11:07 / km) +400m 9:05 / km
ahr:122 shoes: VJ Integrator

KAZU in Rudolfstetten. I "shadowed" Matti and Sophie for two loops, pace was very easy. Snow made it a bit harder though. Much better feeling than yesterday.

Note

Training for the following week; MO 50' ldl, TU rest, WE Intervall, TH )rest or 30min easy (travelling to Madrid), FR 40' o-training, SA Martin Kronlund Trophy!, SO MKT middle Distance

Saturday Feb 26, 2005 #

Orienteering 1:40:00 [1] *** 10.0 km (10:00 / km) +300m 8:42 / km
slept:5.0 shoes: VJ Integrator

Control setting for the regional junior team on "Haseberg" map. Gross time was 2:07. Was extremly tired after the short night and unusual high training volume in the last week, just jogged trough the forest. Felt a rigidification in the left calve, maybe a bit too much road running last week.

Friday Feb 25, 2005 #

Running 48:00 [2] 9.0 km (5:20 / km) +100m 5:03 / km
ahr:128 max:163 shoes: Adidas Supernova Control

Lunch run; RMF-Wilen-Eichholz-RMF. WIth Christian.

Thursday Feb 24, 2005 #

Running 1:16:00 [2] 10.0 km (7:36 / km) +650m 5:44 / km
ahr:130 max:166 shoes: Salomon Raid

Run over lunch to Etzel, with Tom and Christian. Beautiful weather. 44:19 to Etzel, via Meinrad.

Wednesday Feb 23, 2005 #

Running 40:00 [2] 6.0 km (6:40 / km) +3m 6:39 / km
ahr:124 shoes: New Balance race shoe

Warm-up, cool-down, jogging between intervals

Running intervals 28:00 [4] 8.0 km (3:30 / km)
max:178 shoes: New Balance race shoe

My first interval training since end November! was very curious how it would go - and it went quite well! :-)
- 10min medium to fast on paved roads; avg 157, pace felt high but HR was low
- 6min on snowed track; Pius, Roli and Adi wore spike shoes, Tom and I ran with normal shoes. (Actual time was 5:34, from normal starting point to crossroad track-road)
- 4x 3min fast; avg 157, 159, 149, 161, lost 5-10sec to pius.

All in one; i'm very satisfied with the training, my shape might be better than expected. But i'm not gonna race now, need some other 4 weeks of good training.

Tuesday Feb 22, 2005 #

Running 1:01:49 [2] 12.5 km (4:57 / km) +12m 4:55 / km
shoes: Adidas Supernova Control

Run over lunch to Jona and back. We turned at the "Busskirch" church which gives some additional 10minutes to the former course. Weather was quite nice, much better than expected after last day's snowfalls. With Christian.

Monday Feb 21, 2005 #

Running 57:00 [2] 11.0 km (5:11 / km) +4m 5:10 / km
ahr:125 max:143 shoes: Adidas Cushion Control

First run with Pius after his illness, rather slow. All the way on icy roads and with cold winds, not very pleasant. The knees are hurting sometimes.

Sunday Feb 20, 2005 #

Running 1:08:00 [2] 12.5 km (5:26 / km) +150m 5:08 / km
ahr:137 max:172 slept:14.0 shoes: TNF GoreTex

After sleeping for 14hours, I feel good again. Went running in Buchberg, with Dani. Was rather tough with all the snow on the track, had high HR

Note

This was a good training week, the following one should even get better! Try to run every day + some strength workouts. Afterwards tappering for M. Kronlund trophy.

Saturday Feb 19, 2005 #

Running 1:39:00 [2] 21.0 km (4:43 / km) +100m 4:36 / km
shoes: Adidas Cushion Control

Found nobody for a run, so went alone. Ran a course which is a perfect marathon preparation course, e.g. for a tempo run. Course goes like following; Schübi-Grynau-Buechberg trail along the lake - Noulen hill- Wangen-Schübi. Felt pretty good, tried to run every third a bit faster than the previous.

Friday Feb 18, 2005 #

Running 1:17:00 [3] 10.0 km (7:42 / km) +650m 5:49 / km
ahr:153 shoes: Salomon Raid

Luch run to the Etzel. Went over "Strickli" but the trail was completetly covered with snow which made it not runnable. Downhill running was fun as we, Bernie, Christian and I, took shortcut s all the way down, mostly trough deep powder snow.

Thursday Feb 17, 2005 #

Note
(sick)

Feel a bit ill, fever or so, take a rest day.

Wednesday Feb 16, 2005 #

Running 50:00 [2] 10.5 km (4:46 / km) +100m 4:33 / km
shoes: Salomon Raid

Run over lunch with Chr., RMF-Wilen-Eichholz-RMF. Poor shape, tired, close to catching a flue.

Monday Feb 14, 2005 #

Running 55:00 [2] 11.0 km (5:00 / km) +150m 4:41 / km
shoes: Adidas Supernova Control

Lunch run with Christian; RMF-Altendorf-Tääli-Löliwald-Eichholz-RMF, nice to run on snow-coverd trails. Tired, pace was rather high for my current fitness level.

Sunday Feb 13, 2005 #

Running hills 1:39:00 [3] 12.0 km (8:15 / km) +650m 6:30 / km
ahr:145 shoes: Salomon Raid

Home-Toastel-Road below Stockberg-back, with Tom and Dani. We came into a snowstorm but continued. Very harsh conditions, my tights freezed and we had to return before the summit as it got impossible to run in about 0.5m snow. Still, the training worked well for "getting tougher"... .

Saturday Feb 12, 2005 #

Orienteering warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance race shoe

A bit jogging around beforte the strart, felt very bad.

Orienteering race 51:23 [4] *** 8.1 km (6:21 / km) +180m 5:43 / km
shoes: New Balance race shoe

Churer City-O. Ran HAL even though I felt very tired before the start. Running felt quite ok though, made some 5 and 10sec. mistakes and 2x 20-25sec. mistakes. 2nd, behind Dani.

Thursday Feb 10, 2005 #

Running 1:04:00 [2] 12.0 km (5:20 / km) +250m 4:50 / km
shoes: Adidas Supernova Control

Lunch run with Christian, we wanted to run up to Etzel but my legs were so sore from yesterday that we ran down to Altendorf and then along the lake back.

Wednesday Feb 9, 2005 #

Running 1:13:00 [2] 14.0 km (5:13 / km) +100m 5:02 / km
shoes: Adidas Cushion Control

Went to the Grynau training, must have been 3 years ago when I went running with them. We ran the usual Wednesday loop and I've tested my speed and shape during the two phases we usually push harder. It went surprisingly well, Markus and Meiri had not much chance, both on the flat and the uphill part. Uphill time was 3:50 with slippery underground in the first half. Must check my PB on that part. Felt my left shin a bit.

Tuesday Feb 8, 2005 #

Running 52:08 [2] 11.5 km (4:32 / km)
shoes: Adidas Cushion Control

Lunch run; RMF-Rappi-RMF, with Sebi who pushed all the time, pace was on the faster end of a "ldl" run. Beautiful weather, it felt like spring.

Sunday Feb 6, 2005 #

Running warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: Salomon Raid

Last day of training camp, felt stiff and sore.

Orienteering race 1:05:00 [4] **** 9.6 km (6:46 / km) +150m 6:17 / km
shoes: Salomon Raid

Regional o-race in La Marina. Ran HE. Some worldclass runners like Davidik or Föhr showed up. Map was very poorly printed and not very accurate, so race was rather like Bingo. Made many mistakes and was drained out in the middle. Tero Föhr won with 49 (!)', got 13th of about 42.

Saturday Feb 5, 2005 #

Orienteering 1:02:00 [2] ** 7.0 km (8:51 / km) +200m 7:45 / km
shoes: Salomon Raid

Easy distance-o with Päde.

Running 40:00 [2] 7.0 km (5:43 / km) +100m 5:20 / km
ahr:139 shoes: Adidas Cushion Control

Afternoon run with Beat.

Friday Feb 4, 2005 #

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Salomon Raid

Orienteering 43:50 [4] *** 5.7 km (7:41 / km) +250m 6:18 / km
ahr:158 shoes: Salomon Raid

Training competition, made 1 big (2min) and some smaller mistakes. Beat Berger won with 37:30.

Thursday Feb 3, 2005 #

Running 1:24:00 [2] 12.0 km (7:00 / km) +400m 6:00 / km
ahr:127 shoes: Adidas Cushion Control

Easy longjogg in the nationalpark above La Santa. Awesome trails they have there. Would be perfect for a serious marathon preparation.

Wednesday Feb 2, 2005 #

Orienteering 33:14 [4] ***** 3.7 km (8:59 / km) +55m 8:22 / km
shoes: VJ Integrator

Guardamar. We ran the quali course of the JWOC 02. Very poor on map, Beat overtook me.

Orienteering 48:00 [4] ***** 4.7 km (10:13 / km) +70m 9:30 / km
shoes: VJ Integrator

Guardamar Sur, in the afternoon. We reran Babsi's course from last year. 2 big mistakes which cost about 15min... (control flag was not there on one control), really difficult and tough to run (sandy underground, high dunes) but beautiful to run though! Felt tired.

Tuesday Feb 1, 2005 #

Orienteering 1:11:39 [4] 8.1 km (8:51 / km) +270m 7:35 / km
ahr:159 shoes: Salomon Raid

Good running feeling, for the first time in about 2months...
Many mistakes, raced against Beat B. on the last 6 controls. Livi promised cookies for all who finish the course under 72min, so pace was higher that usually.

Orienteering 20:00 [4] **** 2.5 km (8:00 / km) +50m 7:16 / km
ahr:170 shoes: Salomon Raid

Little sprint race in the afternoon. Got a wrong map and therefore looked for controls which weren't there... . Pushed quite hard, see high Avg HR.

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