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Training Log Archive: dolph

In the 30 days ending Sep 30, 2005:

	activity	#	time	miles		km		+m
	Running	23	25:33:28	202.07	(7:35)	325.2	(4:43)	2902
	Orienteering	4	3:18:08	18.27	(10:51)	29.4	(6:44)	815
	Game	1	1:00:00
	Total	24	29:51:36	220.34		354.6		3717
averages - sleep:7.5

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Friday Sep 30, 2005 #

Game (Badmington) 1:00:00 [1]

Over lunch.

Thursday Sep 29, 2005 #

Running 1:18:00 [2] 16.5 km (4:44 / km) +30m 4:41 / km
shoes: Adidas Supernova Control

Started in Pfäffikon, ran to Altendorf and went for 55min with Roli, Pius and Geri. Pouring rain hit us after a while, so I didn't run back again to Pfäffikon. This week is a real "shortcut/quite" week in terms of training, haven't completed not a single training yet.

Wednesday Sep 28, 2005 #

Running 36:00 [2] 7.5 km (4:48 / km) +50m 4:39 / km
shoes: Adidas Supernova Control

Easy, short warm-up, extended, faster cool-down. I felt very dizzy on the last 10min, had to cease running.

Running 18:00 [5] 5.6 km (3:13 / km)
shoes: Adidas Cushion Control

Interval training on track: 5x 1200m, 2min breaks.
Splits: 3:49, 3:53, 3:52, 3:49, 2:34 (800m)

Quit after 800m on the last one, was empty. The first 4 went quite ok even tough I never felt great. With Denis and Daniele.

C • Quit?? 2

Tuesday Sep 27, 2005 #

Running 1:17:00 [2] 16.5 km (4:40 / km) +12m 4:39 / km
shoes: Adidas Cushion Control

Lunch run to Jona and back, 1min faster than the last trime, no idea why, with Christian.

Sunday Sep 25, 2005 #

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: VJ Integrator

Warm-up, cool-down.

Orienteering race 33:00 [3] 4.5 km (7:20 / km) +150m 6:17 / km

Zürcher OL, mixed category with Simi. 1min mistake on first control, so embarassing! Sore hamstrings-> stretching!

Saturday Sep 24, 2005 #

Running 20:00 [1] 3.5 km (5:43 / km) +70m 5:12 / km
shoes: Adidas Supernova Cushion yello

Warm-up, cool-down, very easy.

Running tempo 1:14:27 [3] 20.0 km (3:43 / km) +8m 3:43 / km
shoes: Adidas Supernova Cushion yello

Marathon pace run. Goal was to run about 20km in projected m. pace. We did this on a measured 5km loop, flat, asphalt, fast!
Good feeling, legs got a bit heavy after 15km, however HR was still quite low. This training confirmed it once again; the legs are the limiting factor, not the aerobic capacity, at least in my case.
Splits: 18:49, 18:50, 18:30, 18:17. With Roli, Martin and Pius.

C • Thanks again! 4

Friday Sep 23, 2005 #

Running 43:00 [2] 8.5 km (5:04 / km) +70m 4:52 / km
shoes: Adidas Supernova Cushion yello

Easy evening run in Linthebene with Daniele. Tired.

Thursday Sep 22, 2005 #

Running 1:15:00 [2] 12.0 km (6:15 / km) +750m 4:46 / km
shoes: Adidas Supernova Control

Lunch run to Etzel. Took it as easy as possible but the Etzel climb is always tough... but the view from the top is amazing as well. 39:20 to Etzel. Back via Feusisberg. With Christian, Sebi and Bernie.

Wednesday Sep 21, 2005 #

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Adidas Supernova Cushion yello

warm-up/cool-down. No running during the interval breaks.

Running intervals 35:15 [4] 10.3 km (3:25 / km)
shoes: Adidas Supernova Cushion yello

5x2030m intervals at threshold pace with 2min breaks. Found a good loop in Freienbach, slightly up and down, 100% asphalt. Splits were between 6:57-7:10.

Tuesday Sep 20, 2005 #

Running 1:50:00 [2] 23.0 km (4:47 / km) +180m 4:36 / km
shoes: Adidas Supernova Cushion yello

Long run, started at 8pm with my headlamp! Kreuzplatz-Zoo-Gockhausen-Dübendorf-Fällanden-Maur-Uster, back by train. 90% asphalt. Had a good pace along the Greifensee, 4:20-4:30 and also felt good at the end. Only problems were my left ankle which still hurts (EOM) and blister (from EOM as well).

C • Are u sick! 2

Sunday Sep 18, 2005 #

Running 2:05:00 [2] 26.0 km (4:48 / km) +200m 4:38 / km
shoes: Adidas Supernova Cushion yello

Long run; Pfäffikon ZH-Pfäffikersee-Ri. Uster-Pfäffikon.
Good pace all the way, between 4:15-4:45, legs were tired after 80min. With Christian.

Note

Very good training week, hope it was not too tough looking forward?! Hopefully next week will be similar, important training is on Saturday and tomorrow is a rest day. Juhui!

Saturday Sep 17, 2005 #

Running 30:00 [2] 5.5 km (5:27 / km)
shoes: New Balance race shoe

Warm-up, cool-down. Sore calves after the race.

Running race 36:01 [4] 10.4 km (3:28 / km) +80m 3:20 / km
shoes: New Balance race shoe

St. Galler Altstadtlauf.
Daniele challenged Thomas and me and we took the challenge on! It was typical city course with many bends (120!!), up and downs on different surfaces. Went out quite fast and had to slow down a bit after 1km. Found a nice pack which had a good pace. Stayed with that group for about 3 loops and sped up a bit on the last 1km. Good race overall, didn't have to go to my limits. 13th overall. Very good performance by Daniele, i'm impressed!

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Adidas Supernova Cushion yello

A bit jogging around with the new shoes to get ready for tonight's race. Felt surprisingly fresh. 3 accelerations + 1min tempo run.

Friday Sep 16, 2005 #

Running 43:00 [2] 8.5 km (5:04 / km) +100m 4:47 / km
shoes: Adidas Cushion Control

Easy lunch run with Christian, Altendorf loop. Nice weather.

Thursday Sep 15, 2005 #

Running 1:18:00 [2] 16.5 km (4:44 / km) +12m 4:43 / km
shoes: Adidas Cushion Control

Lunch run to Rappi, further along the lake to Jona and back again. We had a nice pace all the way, Christian was in great shape today!

Wednesday Sep 14, 2005 #

Running 25:00 [2] 4.5 km (5:33 / km)
shoes: New Balance race shoe

Running to the track and back.

C • Quit?? 2

Running intervals 9:45 [5] 3.2 km (3:03 / km)
max:176 shoes: New Balance race shoe

Interval training on the track over lunch.
Program was 5x800m in 2:30, quit the training after 3 session as I felt so bad...
2:31 (HR 166)
2:28 (170)
2:27 (175)
2x 400m; 71", 69" (176)
I've probably not fully recovered from Sunday yet and fast trainings on lunchtime rarely go well. Anyway, i'm a bit disappointed though.

C • relative performance 2

Running 40:00 [2] 8.5 km (4:42 / km) +150m 4:19 / km
shoes: Adidas Cushion Control

Evening run, running felt much better than at noon!

Tuesday Sep 13, 2005 #

Running 1:00:00 [2] 12.0 km (5:00 / km) +250m 4:32 / km
shoes: Adidas Cushion Control

Evening run with Dani, Züriberg loop, good pace (as always with Daniele...)

Sunday Sep 11, 2005 #

Running 20:00 [2] 4.0 km (5:00 / km) +100m 4:27 / km
shoes: VJ Integrator 2005

Warm-up, cool-down.

Orienteering race 1:57:00 [4] 17.0 km (6:53 / km) +600m 5:51 / km
slept:7.0 shoes: VJ Integrator 2005

Swiss Classic Champs in Solothurn.
Started rather fast but made smaller mistakes on almost every control in the beginning. Good middle part except for c.11 where I lost 1.5min. Pushed all the way, felt good. Map got dirty at c.28 which confused me so much that I lost over 6min on the next one... ts, ts. Would have been one of my best classic races without the mistake on c.29 but there is no "would" in orienteering...
The positive aspect is that the running felt good, had no problems to push even after 100min. 30th

Note

Week comment: Training was adversly impacted by trip (We-Fr) but it doesn't make sense to try to make up next week for this. Will just go on with my plan.

Saturday Sep 10, 2005 #

Running 47:00 [1] 9.5 km (4:57 / km)
shoes: Adidas Cushion Control

Recovery run. Watching the ZLC race and jogging along the course.

Friday Sep 9, 2005 #

Note

Flying back, no time for training.

Thursday Sep 8, 2005 #

Running 55:00 [2] 12.0 km (4:35 / km)
shoes: New Balance race shoe

Arrived a bit too late in Stockholm and had no daylight for my run. Started from the hotel to a little Stockholm sightseeing tour; -Nybroplan-Strandvägen-Vasa warship-Skansen-Djurgardsbron-Skansen-Djurgardsbron (had to add some miles..)-Strandvägen-hotel. Calves were still sore from treadmill, apart from this good feeling, had a nice pace.

Wednesday Sep 7, 2005 #

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: New Balance race shoe

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

Running intervals 15:00 [4] 4.2 km (3:34 / km)
shoes: New Balance race shoe

Interval training on the hotel's treadmill.
2x 1km@3:30, 2x 1km@3:10, 1min@3:10, 4% incline, not as steep as Ivan Drago's tradmill incline in "Rocky III"... ;-)

Tuesday Sep 6, 2005 #

Running 55:00 [2] 12.0 km (4:35 / km)
(injured)

Evening run with Pius and Geri, was supposed to a 25km run bur skipped it due to lack of time. Knees hurted again.

Sunday Sep 4, 2005 #

Running 1:00:00 [2] 13.0 km (4:37 / km) +100m 4:27 / km
(injured) shoes: Salomon Raid

Schaffhausen-Rheinfall-Schaffhausen, with Martin Schälli and Vonäsch. Good pace all the way, left knee was hurting.

Running 15:00 [1] 2.5 km (6:00 / km)
shoes: Salomon Raid

Warm-up, down for sprint.

Orienteering 6:16 [4] 1.2 km (5:13 / km)
shoes: Salomon Raid

Sprint race during J+S course , map Breitenau, 1:2000. Qualification race, biggest problem was the punching...

Orienteering 6:52 [5] 1.7 km (4:02 / km) +15m 3:52 / km
shoes: Salomon Raid

Sprint, final. No mistakes, ran full speed. Got 2nd, 9sec behind Vonäsch.

Saturday Sep 3, 2005 #

Note

J+S course in Schaffhausen, some MTB, not worth logging.

Friday Sep 2, 2005 #

Running 20:00 [2] 4.0 km (5:00 / km) +40m 4:46 / km
shoes: Adidas Cushion Control

From Kreuplatz-Central and back; warm-up/cool-down.

Running tempo 1:10:00 [3] 16.0 km (4:23 / km)
ahr:155 max:163 slept:9.5 shoes: Adidas Cushion Control

Tempo long run from Central along the Limmat to a bridge (the one after passing the motorway) and back. There were large poles every 200m, juhui, perfect for this kind of training. Tried to run in 4:15 - 4:30 pace and I think I managed that even though going was hard after 50min. Felt not fresh but better than the previous days.

Orienteering 35:00 [1] 5.0 km (7:00 / km) +50m 6:40 / km
shoes: Salomon Raid

Control setting and collecting during "J+S" course + shadowing the kids.

Thursday Sep 1, 2005 #

Running 1:08:00 [2] 11.0 km (6:11 / km) +700m 4:41 / km
slept:6.0 shoes: Adidas Cushion Control

Lunch run to Etzel, via Strickli. Opted for a flat course but the others wanted to go up. Surely not the best marathon training. Took it quite easy on the way up but felt heavy though. (41:30). Fast downhill running, was completely down when we got back. More sleep!!

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