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Training Log Archive: dolph

In the 30 days ending Apr 30, 2005:

activity	#	time	miles	km	+m
Running	25	31:20:15	231.83	373.1	2224
Strength	3	1:55:00
Mountain-Bike	1	1:30:00
Total	25	34:45:15	231.83	373.1	2224

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Friday Apr 29, 2005 #

Running 1:00:00 [2] 13.0 km (4:37 / km)
shoes: Adidas Cushion Control

In the morning, with Pius etc.

Running 30:00 [1] 5.0 km (6:00 / km)

Footing to track and back.

Strength 40:00 [1]

Core stability, running technique. Sore hamstrings, kind of a cramp.

Thursday Apr 28, 2005 #

Running 48:00 [1] 8.0 km (6:00 / km)
shoes: Adidas Supernova Control

Easy morning footing with Pius, rather sluggish, legs ok.

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Adidas Cushion Control

Jogging to track and back.

Running intervals 8:00 [5] 3.0 km (2:40 / km)
max:175

Track training! Was motivated and wanted to show that orienteers know to run -even on a track. We did 1000m in 2:55, 800m in 2:16, 600m in 1:40, 400m in 59" and 200m in 28". The 1km and 800 felt quite easy, in the 400m I ran the last 100m in full speed. Felt strong in the whole training and must have impressed some pretty much - they want to me to think about some track races... .

Wednesday Apr 27, 2005 #

Running 1:30:00 [2] 20.5 km (4:23 / km)
shoes: Adidas Cushion Control

Viareggion forest, good legs, awesome weather. A bit slower than the last long-run. With Pius, Claudia, Simone and Mike.

Tuesday Apr 26, 2005 #

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: New Balance race shoe

Jogging breaks also included.

Running intervals 25:00 [5] 7.8 km (3:12 / km)
max:177 shoes: New Balance race shoe

Tempo run with Mike Gassmann. We did 10min, 2x 5', 5x1' 3 and 1' breaks . We had 9:37 for the first loop (3050m)!, pace in 5 and 1' session was even higher. Felt very strong, my best training this year. Used the BEMER magnetic matress before the training, first 10min level 3 and right before the training level 6 "to get loaded".

Running 45:00 [1] 7.0 km (6:26 / km)
shoes: Adidas Supernova Control

Footing, running to track and back, watching André Bucher, Pius and all other girls on their track session.

Note

No training in the afternoon, rest! (Beach)

Monday Apr 25, 2005 #

Running 1:31:00 [2] 21.5 km (4:14 / km)
shoes: Adidas Cushion Control

Viareggio. Sometimes pretty fast pace (guess who paced... ), mostly around 4:00 - 4.15.

Strength 1:00:00 [1]

Circuit with 3 stations; running technique, core stability and reaction/sprint training. In the afternoon.

Sunday Apr 24, 2005 #

Running 49:00 [2] 10.9 km (4:30 / km)
shoes: Adidas Supernova Control

Start of trainingcamp with LCZ in Italy. Heavy, worn-out legs. With Pius, Claudia, Roli etc.

Running 1:05:00 [2] 14.2 km (4:35 / km)
shoes: Adidas Cushion Control

in Viareggio, it took us 1h to ride the 15km to Viareggio... .

Saturday Apr 23, 2005 #

Running warm up/down 15:00 [1] 2.0 km (7:30 / km) +30m 6:59 / km

Tired legs.

Running race 22:30 [4] 6.2 km (3:38 / km) +190m 3:09 / km
shoes: New Balance race shoe

SOLA relay, 8th leg (mass start). Start was very fast and I had to suffer on the steep uphill section, could not keep the leader's pace. Got 2nd. Overall team result was 5th (out of about 450 teams).

Friday Apr 22, 2005 #

Running 1:20:00 [2] 14.0 km (5:43 / km) +250m 5:15 / km
shoes: New Balance race shoe

Course ckeck for SOLA, training was far too long. With Tom.

Wednesday Apr 20, 2005 #

Running 32:00 [2] 6.0 km (5:20 / km)
shoes: Adidas Supernova Control

Warm-up, cool-down, jogging between intervals.

Running intervals 23:00 [4] 6.5 km (3:32 / km)
max:174 shoes: Adidas Supernova Control

Interval with the March gang; 8min, 5min, 4, 3, 2, 1min, always less breaks. Felt quite strong, all the time with Roli.

Tuesday Apr 19, 2005 #

Running 59:40 [2] 13.2 km (4:31 / km)
shoes: Adidas Supernova Control

With Pius, Geri, Roli.

Sunday Apr 17, 2005 #

Running 58:00 [2] 10.0 km (5:48 / km) +100m 5:31 / km
shoes: Adidas Cushion Control

Run with Barbi and Martin in Hönggerberg.

C • 1

Running 5:00 [3] 1.0 km (5:00 / km) +50m 4:00 / km
shoes: New Balance race shoe

5min medium pace run.

Running tempo 5:00 [3] 1.6 km (3:07 / km)
shoes: Adidas Cushion Control

5min fast pace, downhill, overspeed training.

Saturday Apr 16, 2005 #

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: New Balance race shoe

Warm-up, did no cool-down.

Running race 43:52 [4] 12.3 km (3:34 / km) +20m 3:32 / km
shoes: New Balance race shoe

GP Dübendorf, road race. Perfect temperature but very, very windy which prevented good times. Started unusally fast (for me) but felt comfortable in the lead group. After 3km or so I started to get problems with my breathing and I cramped left upper body. Had to run with 80% for 4-5km until it loosed again. Was pretty p*** off at that time and just finished as good as it got. Disappointing race, I think I can do a bit better.

Friday Apr 15, 2005 #

Running 50:00 [1] 6.0 km (8:20 / km)
shoes: New Balance race shoe

Lunch run with Lei Wai, it was more a walking pace that running, anyway I think she liked it. To Hurden and back.

C • spaziergang 4

C • spaziergang 1

Thursday Apr 14, 2005 #

Running 45:00 [2] 8.0 km (5:38 / km)
shoes: New Balance race shoe

Warm-up, cool-down for interval training, slow pace.

Running intervals 11:46 [4] 3.6 km (3:16 / km)
shoes: New Balance race shoe

Interval training with OLCW in Winterthur. 4x 900m on track , 2 min break. The main group did 6x900m but I considered this to be too much in regard to Saturday's race, so skipped 2. Took care that I didn't accumulate too much lactate and I think it worked out (except for the last session where I had to resist Kaspar's brutal last 200m... :-) )
Splits; 3:00, 2:59, 3:01, 2:47 (full speed last 300m)
I realized that a pace below 3min/km is currently too fast for my legs, coordination just doesn't works well enough.

Wednesday Apr 13, 2005 #

Running 45:00 [2] 9.0 km (5:00 / km) +100m 4:44 / km
shoes: Adidas Supernova Control

Lunch run, new loop; RMF-lake-Freienbach-Wilen-Eichholz-RMF. Extremly tired legs.

Tuesday Apr 12, 2005 #

Running 50:00 [1] 8.0 km (6:15 / km) +100m 5:53 / km
shoes: Adidas Cushion Control

Lunch run, very easy pace.

Monday Apr 11, 2005 #

Running 51:14 [2] 10.5 km (4:53 / km)
ahr:129 shoes: Adidas Cushion Control

Lunch run; Rappi zoo loop, with Sebi and Tom.

Running 30:00 [1] 5.5 km (5:27 / km)

Warm-up, cool-down, jogging between intervals. Maybe a bit more than logged but pace was so easy.

Running intervals 15:50 [4] 4.8 km (3:18 / km)
max:167 shoes: Adidas Cushion Control

TVU training; 12x 400m on track, around 5000m pace. Legs were a bit heavy but pace felt not hard.
Splits: 82, 82,77, 80, 80, 78, 77, 80, 81, 78, 77, 77. 1min breaks.

Sunday Apr 10, 2005 #

Running 1:27:00 [2] 17.0 km (5:07 / km) +250m 4:46 / km
shoes: Adidas Supernova Control

Sunday morning run in my new training area. Home-Zoo-10.7km loop (49:30)-back home. This 10.7km is very cool; a good track, km signs and a bit hilly but not too much. Guess I have run this course not for the last time...

Saturday Apr 9, 2005 #

Running 42:00 [2] 8.0 km (5:15 / km)
shoes: Adidas Cushion Control

Warm-up, jogging back to parking.

Running intervals 8:00 [4] 2.0 km (4:00 / km)
shoes: Adidas Cushion Control

Scheduled was a interval training but I dropped out after the 5 and 3min run. Felt so weak and slow, no chance to keep up. Probably due to weather, was around 3°C and I had so cold that my muscles tighted too much.

Thursday Apr 7, 2005 #

Running 33:00 [1] 5.5 km (6:00 / km)
ahr:120 shoes: New Balance race shoe

Warm-up/down.

Running tempo 25:00 [4] 7.0 km (3:34 / km) +10m 3:33 / km
ahr:162 max:172 shoes: New Balance race shoe

TVU, 25min. treshold pace run. Could kept up with the fastest ones and was well below treshold until 15min. Had to tie a shoe and lost contact to the front group, too bad. Nevertheless a good overall feeling.

Running 30:00 [1]

Running technique exercices, really hard after the tempo run, got almost a cramp.

Wednesday Apr 6, 2005 #

Running 35:00 [1] 5.0 km (7:00 / km) +50m 6:40 / km
ahr:110 shoes: Adidas Cushion Control

Lunch run, with Steffen and Christian.

Mountain-Bike 1:30:00 [2]
ahr:120

Bike training with Corsin, Simon and Fabi in Ütliberg, riding some cool trails. Tired legs at the end, hope they recover until tomorrow. 20km

Tuesday Apr 5, 2005 #

Running 35:08 [3] 5.0 km (7:02 / km) +700m 4:08 / km
ahr:145 max:174 shoes: Salomon Raid

Lunch run to Etzel, via Strickli. This is the uphill section, new record. Only pushed a bit on the last 5min but then it was really tough. I think one to run this course even under 30min. With Tom and Christian. Have to measure the exact length.

Running 30:00 [2] 6.1 km (4:55 / km)
ahr:111 shoes: Salomon Raid

The downhill part, via Meinrad, Pilgerweg.

Monday Apr 4, 2005 #

Running 42:00 [2] 8.5 km (4:56 / km) +100m 4:40 / km
ahr:138 shoes: Adidas Supernova Control

Lunch run, ok.

Running warm up/down 50:00 [1] 8.5 km (5:53 / km) +4m 5:52 / km
shoes: Adidas Supernova Control

TVU training, very easy - in my opinion too easy - warm-up/down. + Jogging between intervals.

Strength 15:00 [1]
shoes: Adidas Supernova Control

Some strength exercices before the warm-up.

Running 7:08 [3] 2.4 km (2:58 / km)
max:165 shoes: Adidas Supernova Control

12x 200m on track, 200m jogging break between. Intention was to run fast but not hard, around 3000m pace.
Splits: 37, 36, 37, 36, 34, 36, 35, 36, 35, 33.6, 32.7
Good feeling.

C • Pace 2

Sunday Apr 3, 2005 #

Running 1:24:25 [2] 17.0 km (4:58 / km) +250m 4:38 / km
ahr:134 max:167 shoes: Adidas Cushion Control

Longer run in my new training spot - Zürichberg/Adlisberg! We started after watching the Zurich Marathon, legs were much fresher than on Friday but still not fully recovered. With Denis and Thomas.

Saturday Apr 2, 2005 #

Note
(rest day)

Moving to Zurich, no training, my legs need some recovery.

C • w... 3

Friday Apr 1, 2005 #

Running 53:12 [2] 10.5 km (5:04 / km) +20m 5:01 / km
shoes: Nike Trailshoe black

Lunch run; Rappi zoo and back. Great weather, with Bernie and Christian.

Running 31:00 [2] 6.5 km (4:46 / km)
shoes: Nike Trailshoe black

Warm-up/cool-down, in the evening.

Running 31:30 [3] 8.0 km (3:56 / km)
shoes: Nike Trailshoe black

Middle pace run. Had very legs and had to suffer. Did maybe a bit too much today... . Starting from airport Nuolen-Nuolen-Wangen-Siebnen-Tenniscenter road.
4 strides.

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