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Training Log Archive: dolph

In the 30 days ending Nov 30, 2005:

	activity	#	time	miles		km		+m
	Running	10	9:19:45	68.54	(8:10)	110.3	(5:04)	1070
	Strength	5	4:10:00
	Orienteering	2	1:32:40	8.45	(10:58)	13.6	(6:49)	150
	Total	16	15:02:25	76.99		123.9		1220
averages - sleep:5.8 weight:61kg

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Wednesday Nov 30, 2005 #

Strength 50:00 [1]
weight:61kg (injured)

No warm-up cause all the rowing ergometers were occupied. Good feeling today, foot is still swollen and hurts like hell. Throat is better.

C • Whats wrong with your foot? 1

Tuesday Nov 29, 2005 #

Note
(injured) (sick)

Got the result from the TSH test; my current level is at 0.017-> too low. Will reduce the dose and take 0.1mg going forward. Maybe another test in January.

Monday Nov 28, 2005 #

Strength 40:00 [1]
(injured) (sick)

Shorter than usual, was not fit at all. Went to the doctor today to show my foot. He was little shocked when he saw it.

Sunday Nov 27, 2005 #

Note
slept:7.0 (injured) (sick)

Sore throat and s swollen foot, no chance (and motivation) to run.

Friday Nov 25, 2005 #

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

Have a sore throat but wanted to do sth, so went to the gym, right after the military service. Usual exercices. Feel already stronger... :-)

Wednesday Nov 23, 2005 #

Strength 50:00 [1]

At ASVZ gym hall. Rowing for 10' then usual exercices. Triceps still sore from Monday. Have to be there at the same time and day next week again... :-).

C • next week same time.. 3

Tuesday Nov 22, 2005 #

Running 50:00 [2] 10.5 km (4:46 / km) +100m 4:33 / km
(sick) shoes: Adidas Supernova Cushion yello

Easy evening run along Zollikerstr. to Küsnacht and back one street above Seestrasse. With Simone. Felt sick before the run but decided to go though. Was heavily sweating during the night but felt much better the day after. Maybe the run was even benefical?!

Monday Nov 21, 2005 #

Strength 50:00 [1]

1st real strength training in this season! Used the gym hall at the military camp; pretty well equipped. 10' rowing as a warm-up, then the usual exercices. Surprisingly, back and lateral muscles were still in good conditions. However, upper body muscles were weak.

Sunday Nov 20, 2005 #

Running 1:37:00 [2] 20.5 km (4:44 / km) +250m 4:28 / km
ahr:144 shoes: Adidas Cushion Control

Longjogg in Jona with Peter, Geri, Andy and Pius. Very nice course, a lot of up and downs. Pace was rather fast for me, was tired.

Saturday Nov 19, 2005 #

Running 1:30:00 [2] 16.0 km (5:38 / km) +300m 5:09 / km
slept:4.5 shoes: Adidas Supernova Cushion yello

A run after the o-party on Friday night in Huttwil. Started slowly and finished slowly... . Was particuarly weak uphill. With Kaspar, Roland and Martin.

Running 2:24 [5] 0.8 km (3:00 / km)

An 800m run at 3am during the o-gala party in Huttwil... We were about 8 guys who did this crazy race; in jeans, no warm-up and after some beers... :-)
Got 2nd, Kaspar beat me again!

Thursday Nov 17, 2005 #

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

Warm-up, cool-down.

Running 9:51 [5] 3.0 km (3:17 / km)
shoes: Mizuno Precision 5

3000m testrun on track. (O-team Winthi training). Wanted to run 9:45 and started in this pace but couldn't keep it and slowed down to 80'' laps. Kaspar overtook me on the last 150m, had no chance to react. I felt tired from standing around and eating the whole day (military service)
I had again this strong tension in both legs, I really have to do sth against it.
My plan is to repeat this testrun every 1-2 month in order to see any improvements. January goal is 9:40, March 9:30 and in May 9:15-9:20.

C • 9:45??? 1

Wednesday Nov 16, 2005 #

Running 55:00 [2] 12.0 km (4:35 / km) +100m 4:24 / km
shoes: Mizuno Precision 5

Sneaked out of the military camp and went for a run in the afternoon - and nobody realized...hehe... . Rümlang-Rümlangerwald-Oberhasli-Rümlang. Was very nice to run through the Rümlangerwald with all these colourful leaves.

Tuesday Nov 15, 2005 #

Running 1:10:00 [1] 13.0 km (5:23 / km) +70m 5:15 / km
shoes: Mizuno Precision 5

Easy run trough Hardwald after the military service, with Andrea. Tired legs from wearing those heavy military boots... .

Sunday Nov 13, 2005 #

Orienteering race 1:08:40 [4] 10.4 km (6:36 / km) +150m 6:10 / km
shoes: Mizuno Precision 5

Venice City-O, HE.
Opened the race not very fast and found a good rythm. Tried to push me troughout the whole race despite the immense crowd (tourists) in some streets. The course setter did a poor job; we had to cross the Rialto bridge 4x and a ran along one of the major roads 3x... The course offered only little route choices and the control spots were not tricky at all. Anyway, the race went well for me, my best race here in Venice. Made 2 10-15sec mistakes in the control circle and one big bad route decision to the 2nd to the last control where I lost approx. 45sec. Physically, it was not a great day, felt tired and without "kick-power". 17th, winning time was 60' by Roggi.

Saturday Nov 12, 2005 #

Orienteering 24:00 [3] 3.2 km (7:30 / km)
shoes: Mizuno Precision 5

Training sprint in Venice. Ran in moderate pace but didn't feel very well. One hesitation (10sec), otherwise technically ok. Winner had 18min.

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

Warm-up (2min), longer cool-down with Denis.

Friday Nov 11, 2005 #

Running 53:30 [2] 10.5 km (5:06 / km)

Lunch run to Rappi Zoo and back, with Christian. Tired legs.

Wednesday Nov 9, 2005 #

Running 55:00 [1] 9.5 km (5:47 / km) +150m 5:22 / km
shoes: Adidas Supernova Cushion yello

Easy evening run with Barbi around Zurichberg. Heavy legs.

Tuesday Nov 8, 2005 #

Running 35:00 [1] 6.5 km (5:23 / km) +100m 5:00 / km
shoes: Mizuno Precision 5

First training after marathon. Went out for an easy evening run after arriving from Morocco. I enjoyed the run very much and look forward to fully resume training again! I guess I will start next Monday.
unfortuntely, I still had this tension in my calve and hamstring, this time in the left leg as well. No idea what this is.

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