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Training Log Archive: dolph

In the 30 days ending Nov 30, 2002:

	activity	#	time	miles		km		+m
	Running	20	21:43:22	146.64		236.0		4200
	Strength	10	7:23:00
	Konditionstraining	3	2:25:00
	Orienteering	3	2:04:05	11.93	(10:24)	19.2	(6:28)	150	10 /	49c	20%
	Spiel	1	1:30:00
	Total	26	35:05:27	158.57		255.2		4350	10 /	49c	20%
averages - sleep:6

2:54

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Saturday Nov 30, 2002 #

Running 28:00 [3] 6.5 km (4:18 / km) +150m 3:52 / km

TZ March Grynau; Thomas arrived too late, so we had to catch up the others and ran from the beginning a nice pace. Time also incl. uphills where I pushed on the second one.

Running 24:30 [2] 5.0 km (4:54 / km)

The middle part od the course, slower, with downhills.

Running 13:22 [4] 4.0 km (3:21 / km)

Fast part from Sternen Benken until Buncker, we increased the pace always a little bit, HR around 180 at the end, good shape.

Running 4:00 [1]

Cool down from Buncker to parking lot, almost walking

Thursday Nov 28, 2002 #

Running 45:00 [1] 8.0 km (5:38 / km) +200m 5:00 / km

Very easy running down to the Sitter where the hill repeats started. With HSG running program, guided by Kenny Ziegler.

Running 6:00 [5] 1.5 km (4:00 / km) +250m 2:11 / km

Hill runs; 3x 50" fast, jogging back, 40", jb, 30", 3min break. Got tough towards the end, tried to follow Päde and Kenny, tired legs from yesterday's workout.

Wednesday Nov 27, 2002 #

Running 1:27:00 [2] 15.0 km (5:48 / km) +550m 4:54 / km

Home-Solitude-über den Grat-Bikewägli-Bauernhof-Home, in the morning, better feeling after the training than before... .

Strength 1:00:00 [1]

Normal program.

Running 15:00 [2] 2.0 km (7:30 / km)

Jogging after strength session, 3 uphill sprints.

Tuesday Nov 26, 2002 #

Strength 35:00 [1]

Short program, had no time, unmotivated.

Monday Nov 25, 2002 #

Konditionstraining 35:00 [1]

TVU training in Zurich, starts with a circuit training in the gym hall; 1min exercices, 1min jogging, that for 35min.

Running 45:00 [2] 8.0 km (5:38 / km)

Warm up and the jogging between and within the sets. Cool-down.

Running 12:30 [4]

5x 5x 30'' fast, 30" jogging. 2min breaks between the sets.

Sunday Nov 24, 2002 #

Running 1:10:00 [2] 12.0 km (5:50 / km) +200m 5:23 / km

Wilen-Freienbach-Luegeten-Feusisberg-Wilen. With Thomas and Dani, a sprint at the end. On uphills faster.

Saturday Nov 23, 2002 #

Running 1:05:00 [2] 12.0 km (5:25 / km) +200m 5:00 / km

Grynau-Bittgang-Sternen Benken; fast on uphills, pushed me, good feeling and nice weather, around 12°C ! The normal pace was a little bit too slow.

Running 15:30 [3] 4.0 km (3:53 / km)

Sternen Benken-Grynau, faster with Dad and Rico.

Friday Nov 22, 2002 #

Konditionstraining 50:00 [1]

Circuit training in the gym hall, very intensive.

Thursday Nov 21, 2002 #

Running 1:00:00 [2] 10.0 km (6:00 / km) +200m 5:27 / km

The slow part; HSG-St. Peter und Paul-Sitter.

Running 25:00 [4] 6.8 km (3:41 / km) +30m 3:36 / km

1x 15min fast, 5min break, 10min fast. Same course and lenght as last time, but better feeling.

Strength 1:05:00 [1]

Normal program, 12min rowing at beginning.

Running 12:00 [2] 2.0 km (6:00 / km)

Easy jogging with 3 accelerations.

Tuesday Nov 19, 2002 #

Running 1:34:00 [2] 18.0 km (5:13 / km) +350m 4:46 / km

HSG-St.Peter und Paul-Sitter-Tannenberg-Engelburg-Sitter-HSG, with Päde and Schätti. Awful weather, rain and. about 3°C.Brrr.

Strength 1:05:00 [1]

Normal program.

Running 15:00 [2] 2.0 km (7:30 / km)

Jogging and 3 sprints after strength training.

Monday Nov 18, 2002 #

Strength 30:00 [1]

Shortend program due to time lack, will do an extended one tomorrow.

Sunday Nov 17, 2002 #

Running 1:40:00 [2] 12.0 km (8:20 / km) +350m 7:16 / km

Field ckecking with Thomas in south and north part of Rossberg. We ran in different paces trough the terrain to check wheter it is worth to map.
Heavy legs at the beginning.

Saturday Nov 16, 2002 #

Running 1:05:00 [1] 11.0 km (5:55 / km) +200m 5:25 / km
ahr:112

Home-Weiher-St. Georgen-Home, with Mum and Dad, very easy.

Thursday Nov 14, 2002 #

Running 50:00 [2] 8.5 km (5:53 / km) +200m 5:16 / km

Easy part: HSG-St. Peter and Paul-Wittenbach-Sitter-HSG. Incl. 4min resting/ jogging between the series.

Running 25:00 [5] 6.7 km (3:44 / km) +30m 3:39 / km

1x 15min. fast pace ( 90-98 % of Päde's anaerobic HR ), for me perhaps 95-105 % + 1x 10min fast pace, both along the sitter. Had for the 4.1km course 15:15.
Middle feeling, better than yesterday.

Strength 40:00 [1]

Trained actually 1h, but not so effectifly, so log it as 40min.

Wednesday Nov 13, 2002 #

Running 47:00 [2] 8.5 km (5:32 / km) +200m 4:57 / km

HSG-Sitter-HSG. Easy part, with Schätti, Beni, Päde.

Running 30:00 [3] 7.0 km (4:17 / km) +30m 4:12 / km

Middle pace along the Sitter and back, had 17:07 for the same course as we ran last wednesday in 14:30. Very heavy legs, especially the hamstrings.
HR avg of 160 by Päde.

Strength 1:00:00 [1]

Had headache at the beginning ( poor lunch food ? ), went better after a while.

Running 20:00 [2] 3.5 km (5:43 / km)

Jogging after strength training, with accelerations uphill.

Tuesday Nov 12, 2002 #

Running 1:25:00 [2] 16.0 km (5:19 / km) +350m 4:47 / km

HSG-Sitter-Tannenberg-Engelburg-Sitter-HSG, with Päde and Beni.

Monday Nov 11, 2002 #

Strength 58:00 [1]

Reduced program due to tiredness of Venice-O.

Running 14:00 [2] 2.5 km (5:36 / km) +30m 5:17 / km

The jogging after the strength training.

Sunday Nov 10, 2002 #

Running 10:00 [2] 1.5 km (6:40 / km)

Warm-up for the city race. Hadn't time to go to the restroom before the start, which made me more nervous that the race itself.

Orienteering 1:13:30 [4] 10.4 km (7:04 / km)
21c slept:6.0

City-O Venice. Clear start, some fast legs and then I almost caught a Swed at c. 8, pushed me and ran on a place 90° into the wromg direction. Had problems with relocating and finding the control, so I guess that was a 3.5 min. mistake. After that, Vögi came from behind and I ran the course with him, sometimes in front and sometimes behind, depending on the technical demands...
All in all, it was a disappointing race for me, no flow, too many small mistakes and this huge one at 9. 33th place...
The only positive things were the nice weather ( 15° ) and my running shape.

Saturday Nov 9, 2002 #

Running 10:00 [2] 1.5 km (6:40 / km)

Jogging before the sprint.

Orienteering 17:59 [4] 2.8 km (6:25 / km)
14c

Park Sprint-O in Venice / ITA. Mistake at c. 2 ( took a wrong street, cost me 20sec. ), rest went fine. Didn't push me very much, just tried to keep a steady pace. 1st together with Roggi.

Thursday Nov 7, 2002 #

Running 42:00 [2] 7.5 km (5:36 / km) +200m 4:56 / km

HSG-Sitter-HSG, the easy part.

Running 14:30 [5] 4.0 km (3:38 / km) +30m 3:30 / km

Fast pace along the Sitter, with Beni. Felt not bad. Will measure the accurate distance later.

Wednesday Nov 6, 2002 #

Strength 15:00 [1]

For upper body, at home.

Tuesday Nov 5, 2002 #

Running 1:30:00 [2] 17.0 km (5:18 / km) +350m 4:48 / km

HSG-Sitter-Engelburg-Sitter-HSG, with Beni, Päde, Schätti. Päde had an HR avg of 147, which is perfect for this kind of training. Uphills were slightly faster than usual.

Monday Nov 4, 2002 #

Konditionstraining 1:00:00 [1]
(sick)

Official Monday gymnastic training at HSG. Sick in mind.

Strength 15:00 [1]

Some exercices with weights after the gym hall training.

Sunday Nov 3, 2002 #

Running 17:00 [2] 3.0 km (5:40 / km)

Jogging to the start with Alice, were in hurry and we almost missed our start. Was not really ready when I had to start. Also jogging back.

Orienteering 32:36 [4] 6.0 km (5:26 / km) +150m 4:50 / km
spiked:10/14c

Welsiker OL; ran HAK since the whole Finnish National Team and some fast Sweds also ran it.
3x 20 sec. mistakes, speed was ok. Lost 3.5 minutes to the winner ( Peter Öberg), 2min. to Salmi. Sounds not bad but I only reached the 16th place... .

Saturday Nov 2, 2002 #

Spiel 1:30:00 [2]

Kolibri Weekend: Different games ( floorball, softball ) in the gym hall Rickenbach, it actually lasted the whole afternoon, but I was not so much activ.

Friday Nov 1, 2002 #

Running 47:00 [2] 9.0 km (5:13 / km) +100m 4:57 / km

Evening run through Zurich with Corsin and Daniela.

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