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Training Log Archive: dolph

In the 28 days ending Feb 28, 2006:

	activity	#	time	miles		km		+m
	Running	13	11:13:48	86.48	(7:48)	139.17	(4:50)	1493
	Strength	4	2:30:00
	Orienteering	1	35:00	1.86	(18:47)	3.0	(11:40)	100
	Total	14	14:18:48	88.34		142.17		1593
averages - sleep:7 weight:62.6kg

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Tuesday Feb 28, 2006 #

Note
(injured)

Pangratz therapy for the last time

Friday Feb 17, 2006 #

Running 36:00 [2] 7.0 km (5:09 / km) +100m 4:48 / km
(injured) shoes: Adidas Cushion Control

Very short and easy lunch run, Christian and I were both not motivated...

Thursday Feb 16, 2006 #

Strength 40:00 [1]
slept:9.0 weight:62.7kg (injured)

At ASVZ, not very motivated. Got a lot of sleep last night, still a bit tired

Wednesday Feb 15, 2006 #

Running 25:00 [2] 5.0 km (5:00 / km)
(injured) shoes: Mizuno Precision 5

Running to the track and back, some additional warm-up.

Running intervals 20:00 [4] 6.3 km (3:10 / km)
slept:5.0 (injured) shoes: Mizuno Precision 5

Intervals on the Freienbach track, together with Emanuele. He planned to do 10x 2min (700m) but we realized soon that we can not achieve that. So we did just 10x 2min with 1min break on a fast pace, was tough enough... I covered between 620 - 670m (last one) in this 2min. Steeplechase followed his own program. Felt quite fresh despite the lack of sleep, rest day yesterday was good. Calves started to get very sore and tight after 7 intervals, have to take care a bit. Knee hurted during the warm-up.

Tuesday Feb 14, 2006 #

Note
slept:6.5 (injured) (rest day)

Acupuncture therapy

Monday Feb 13, 2006 #

Running 30:00 [2] 6.5 km (4:37 / km)
slept:9.0 (injured)

Lunch run to Rappi Zoo, Busskirch church and back.
We were a nice group today; Adi Ruhstaller, Christian, Steeplechase and Ivo Kistler. Knee hurted quite a lot, not only in the beginning. I think it got worse again.

Running 22:00 [3] 5.5 km (4:00 / km)
(injured)

The faster part of the training...
The pace was actually quite high during the whole run but in some parts really high... Maybe down to 3:20min/km when we wanted to caught Emanuele Privato.

Sunday Feb 12, 2006 #

Running 30:00 [1] 5.0 km (6:00 / km)
shoes: Adidas Supernova Control

Warm-up, down, longer warm-up that usual, concluded it with 3 strides and a bit stretching.

Running race 32:13 [4] 8.1 km (3:59 / km)
slept:6.5 (injured)

Benkner Cross
This was my first running race after the marathon. Was thinking back and forth whether I should go but at the end I'm glad I did it. Course was on a 1km loop, completely covered with snow and very uneven, actually not the worst terrain for me.
Started not very fast and overtook a couple of runners in the first two laps and found a good rhythm from the beginning on. It went better and better and after 6 laps, I was on the 6th spot overall (of around 35). Got problems with the breathing in the 7th loop and had Benno Schuler to let go again. Andreas Rüdlinger caught me as well even though he was some 30m behing in the 6th loop. Andreas and I were shoulder on shoulder on the last lap, both trying to drop the other one. Lost the sprint by 0.9sec... Anyway I'm very satisfied with my performance, particuarly as I have just started with qualitative trainings this week. Bruno Heuberger won in 30:04, Fabian Hertner got 2nd in 30:13(!), Chlöde 3rd with 30:30, Urs Müller 4th in 31:34, I got 8th overall.

Strength 30:00 [1]
weight:61.9kg

After the race at ASVZ. Only upper body + back. Extensive stretching afterwards, left calve is very sore again, hope I can run tomorrow. Huch, it's nice how always the same people are there... .

Saturday Feb 11, 2006 #

Running 1:16:00 [2] 15.0 km (5:04 / km)
slept:10.5 (injured) shoes: Adidas Supernova Cushion 06

Central-Limmat-Central, with Dani. Felt terrible in the beginning. 3 accelerations.

Friday Feb 10, 2006 #

Running 47:00 [2] 10.0 km (4:42 / km) +100m 4:29 / km
slept:6.0 (injured) shoes: Adidas Supernova Cushion 06

The Altendorf loop, a bit extended. Christian kept the pace high, Steeplechase could hardly keep up with us...

C • Now u are out of your mind! 1

Thursday Feb 9, 2006 #

Running 1:16:00 [2] 16.0 km (4:45 / km)
slept:6.5 (injured) shoes: Adidas Supernova Cushion 06

RMF-Rappi Zoo-Busskirch gate-back, with Christian.
Fairly high pace all the way, knee hurted. Left calve was fine.
Ran with the new Adidas Supernova Cushion for the first time, very good shoe!

Wednesday Feb 8, 2006 #

Note
(injured)

Very sore left calve, not able to run.

Tuesday Feb 7, 2006 #

Running 42:00 [2] 8.0 km (5:15 / km) +200m 4:40 / km
(injured) shoes: Adidas Supernova Cushion yello

Strength 40:00 [1]
weight:62.9kg

At ASVZ, between the run. Weight without shoes.

Monday Feb 6, 2006 #

Running 33:00 [2] 7.0 km (4:43 / km)
slept:8.0 (injured) shoes: New Balance race shoe

Warm-up/down.

Running intervals 15:00 [5] 4.7 km (3:11 / km) +15m 3:08 / km
(injured) shoes: New Balance race shoe

First real quality training after 3 months...
The kind of interval was maybe not appropriate so early in the season but it was good for me to feel that I can still run fast.
On the Freienbach 1km loop:
5x1' with 30" Rest, 2' Rest
5x1' with 60" Rest, 2' Rest
5x1' with 30" Rest

With Steeplechase, lost 11:4. ;-)

C • 11:4?? 5

Sunday Feb 5, 2006 #

Note
slept:5.0 (rest day)

Took a rest day.
Some iceskating on the frozen Greifensee, very cool!

Saturday Feb 4, 2006 #

Strength 40:00 [1]
slept:6.8 weight:62.9kg (injured)

At ASVZ, 5min rowing as a warm-up. Weight with shoes.

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas Supernova Cushion 06

Warm-up/down, breaks

Running intervals 9:00 [4] 2.57 km (3:30 / km)
shoes: Adidas Supernova Cushion 06

3x3min @17.5km/h on the ASVZ treadmill, 1min break @ 12km/h.

Orienteering 35:00 [2] 3.0 km (11:40 / km) +100m 10:00 / km
shoes: Salomon Raid

Control setting and collecting for the junior training. Eichholz.

Friday Feb 3, 2006 #

Running 33:30 [3] 5.0 km (6:42 / km) +500m 4:28 / km
slept:5.5 (injured) shoes: Adidas Cushion Control

Lunch run to Meinrad; Christian and I just wanted to reach the sun but had to go up to Meinrad until we made it above the fog. Was very, very tired. Puhh...

Running 24:00 [2] 5.0 km (4:48 / km)
shoes: Adidas Supernova Control

The way down.

Thursday Feb 2, 2006 #

Running 1:05:00 [2] 10.0 km (6:30 / km) +570m 5:04 / km
(injured) shoes: Adidas Supernova Cushion yello

RMF-Meinrad-half way up to Etzel-Pilgerweg-RMF, with Ivo Kistler, Steeplechase and Christian. We turned after Meinrad as trail was very slippery, Christian went up to Etzel though!
I'm already looking forward to a RMF vs. H21 battle... ;-).

C • Get some training done first! 2

Wednesday Feb 1, 2006 #

Running 48:05 [2] 10.5 km (4:35 / km) +8m 4:34 / km
slept:7.0 (injured) shoes: New Balance race shoe

Lunch run to Rapperswil Zoo and back, with Tom and Christian. Pace was quite high all the way and as a consequence we've never been that fast on this loop! Knee only hurted for the first 2min.

C • injured 2

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