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Training Log Archive: dolph

In the 31 days ending Aug 31, 2003:

activity

time

miles

Running

17:01:36

133.32

(7:40)

214.56

(4:46)

3570

Orienteering

11:12:27

29.95

(22:27)

48.2

(13:57)

3520

37c

Total

28:14:03

163.27

(10:23)

262.76

(6:27)

7090

37c

averages - sleep:4

4:57

0:00

» now

Sunday Aug 31, 2003 #

Running 50:15 [2] 11.0 km (4:34 / km) +150m 4:17 / km
ahr:140

Galgener loop, best time so far, with Pius.

Saturday Aug 30, 2003 #

Running 40:00 [1] 7.0 km (5:43 / km) +60m 5:29 / km

Warm-up, cool-down plus jogging between sets.

Running 19:00 [5] 5.0 km (3:48 / km) +300m 2:55 / km
max:175

Hill repeats; 5x 3min on a fairly steep road, then 4 (planned 5)x 1min. on a forest path. Went quite ok, but my legs were still sore from Thursday. The Polar watch or rather the belt seems broken, almost no signals or too weak ones.

Thursday Aug 28, 2003 #

Running 41:00 [3] 7.0 km (5:51 / km) +620m 4:04 / km
ahr:150 max:168

Pfäffikon shoot range-Strickli-Etzel Kulm, Thomas and I had a nice pace uphill, but didn't push me to any limits. Legs got tired after a while on this steep path but HR was still quite low. Felt good again.

Running 38:30 [2] 7.5 km (5:08 / km) +20m 5:04 / km
ahr:115

All the way down, we took some other paths since it got dark.

Wednesday Aug 27, 2003 #

Running 1:06:00 [2] 14.0 km (4:43 / km) +200m 4:24 / km
ahr:134

Grynau training, pace was rather high, we did some uphill sprints plus one at the end. Felt good.

Tuesday Aug 26, 2003 #

Running 49:30 [2] 10.5 km (4:43 / km) +120m 4:28 / km
ahr:123

Running with Dani in Buechberg. When I fixed the Polar belt before the training, it showed 39 bpm, seems that I'm well recovered again!

Sunday Aug 24, 2003 #

Running 45:00 [2] 8.0 km (5:38 / km) +200m 5:00 / km

Warm-up for race, 10min, with Sandra, rather short.
Ran to "Restaurant Bergli" after my race, good legs again and back.

Running 1:05:52 [4] 17.53 km (3:45 / km) +200m 3:33 / km

Glarner Grenzlauf; 2-men relay. Ran the first, flatter, part. Good start, 36:30 after 10k, 47:40 after 13. The uphill 2.5k before the finish somehow killed me, dead legs afterwards and 2 very slow last kilometers. I guess I or my legs was/were not fully recoverd from the MIMM on the last km's. But all in one, a good race. I actually stopped 1:07:00, but official time is less, don't know how this gap occured. Thank to Thomas great performance on the second part (43:15 on 9.7km with 650m climbing), we ended up 3th overall and 2nd in class M20. Cool!

Friday Aug 22, 2003 #

Running 51:45 [2] 11.5 km (4:30 / km) +150m 4:13 / km
ahr:139

Galgener loop, with Pius, good feeling.

Thursday Aug 21, 2003 #

Running 40:00 [1] 7.0 km (5:43 / km)

Warm-up/cool-down.

Running 14:01 [5] 4.4 km (3:11 / km)
max:173

Speedwork on the Freienbach track, 4x1000m @ 3:15, 2-2.5min break. Afterwards 2x200m, 32" and 29". Ok.

Wednesday Aug 20, 2003 #

Running 52:45 [2] 11.0 km (4:48 / km) +100m 4:35 / km
ahr:133

Schwanden-Linthal, pre-runf of the road race on Sunday. Ok.

Tuesday Aug 19, 2003 #

Running 44:00 [2] 9.0 km (4:53 / km) +100m 4:38 / km

Buechberg Monday loop, with Dani and Tom.

Running 6:08 [5] 1.9 km (3:14 / km) +20m 3:04 / km

The 2km loop full speed, started down, on the junction. Good speed, could not keep up with Tom till the end, but was ok.

Running 6:00 [1] 1.0 km (6:00 / km)

Cool-down.

Sunday Aug 17, 2003 #

Orienteering 4:33:00 [3] 18.0 km (15:10 / km) +1200m 11:23 / km
7c

MIMM, 2nd day, felt much better, but Barbara suffered today. Made a 7min mistake on the first control, was not very concentrated. Then good routechoices, except to c. 4, but I we took a safe route there. 4th overall on course B and 2nd in mixed.

Saturday Aug 16, 2003 #

Orienteering 4:57:00 [3] 17.0 km (17:28 / km) +1800m 11:25 / km
ahr:145 7c

MAMMUT International Mountain Marathon in Diemtigtal, 1st day: Felt really bad the whole day, no lust and no motivation, Barbara was pushing for the whole way, I often stayed behind her, a bad sign! Map work was very good, we overtook the leading mix teams due to better route choices ans also luck.
Climbing was very tough since sun shined the whole day on our tortured bodies. 2nd overall in B.

Thursday Aug 14, 2003 #

Running 58:00 [3] 12.5 km (4:38 / km) +200m 4:18 / km

With Pius, his prefered loop plus an additional one down to the lake. Could hardly breath, had kind of a sore throat, no idea where it comes from.

Tuesday Aug 12, 2003 #

Running 35:00 [2] 7.0 km (5:00 / km) +100m 4:40 / km

Buechberh, training with LG Galgenen, slow part.

Running 9:00 [5] 2.5 km (3:36 / km) +50m 3:16 / km
max:175

Pius and me had to set a good pace for Chrigi Schuhmacher for his race on Thursday, so we did 3', 2x 2' and 2x1' fast, with 1min break each time.

Monday Aug 11, 2003 #

Running 43:00 [2] 9.0 km (4:47 / km) +100m 4:32 / km

With Pius, Buechberg.

Running 9:00 [4] 2.5 km (3:36 / km) +50m 3:16 / km

Fast part of training, Pius wanted to punish me for my faster pace in an uphill.

Saturday Aug 9, 2003 #

Orienteering 41:15 [4] 6.2 km (6:39 / km) +220m 5:39 / km
23c

Swiss-O-Week, 6th stage, Open course, made some small mistakes and got caught by Martin Jönsson, but no chance to follow. Ran together with Yannick from c. 15. Legs were still sore from yesterday. 3th place.

Friday Aug 8, 2003 #

Running 20:00 [2] 4.3 km (4:39 / km)

Warm-up.

Running 45:50 [4] 12.93 km (3:33 / km) +30m 3:30 / km

Wägitalerseelauf. Good start, not too fast, 17:10 after 5k. Then, my HR belt dropped down and this caused some breathing troubles. Had to slow down for 2k (7:50) until I felt better after km 7. Good race afterwards. Shape is not great, but could be worse.

Tuesday Aug 5, 2003 #

Running 22:00 [1] 4.0 km (5:30 / km)

Warm-up, jogging/walking between intervalls.

Running 8:00 [5] 2.5 km (3:12 / km)
ahr:155 max:174

8x 1min fast, HR didn´t rise so high, pace was ok.

Monday Aug 4, 2003 #

Running 42:00 [2] 9.0 km (4:40 / km)
ahr:134

With Pius.

Saturday Aug 2, 2003 #

Running 1:30:00 [2] 13.0 km (6:55 / km) +800m 5:18 / km
ahr:127 slept:4.0

Schübi-Toste-Stockberg-back, with Thomas, 24:00 till Bänkli, 51:00 till Stockberg. Felt surprisingly good after only a few hours of sleep and the party.

Friday Aug 1, 2003 #

Running 10:00 [2] 2.0 km (5:00 / km)

Warm-up.

Orienteering 1:01:12 [4] 7.0 km (8:45 / km) +300m 7:12 / km

Berner Stadt OL Nat. A**, HE, wrong route choice to c.3, big hesitations to c.16, 17, 18, lost over 5min only there. Rest was more or less ok. Disappointing race after all, was probably not in the right mood to run a city-o-race.

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