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Training Log Archive: dolph

In the 31 days ending Aug 31, 2004:

activity # timemileskm+m
  Orienteering10 12:52:44 54.84(14:06) 88.25(8:45) 2500
  Running14 11:16:06 74.47(9:05) 119.85(5:38) 1970
  Mountain-Bike3 4:10:00
  Total22 28:18:50 129.31 208.1 4470
averages - sleep:3.5

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Monday Aug 30, 2004 #

Running 54:00 [2] 10.0 km (5:24 / km) +10m 5:22 / km
ahr:120

Easy recovery jogging with the Geri, Pius, Rita, Roli. Was very tired but I think it was better than doing nothing.

Sunday Aug 29, 2004 #

Orienteering 3:28:00 [2] 18.1 km (11:30 / km) +400m 10:21 / km

2nd day Raid Bombis. This time, we copied all controls at the starting point and kept our own pace troughout the whole race. Made a 11min mistake on c. 5 which cost several places but we caught them all again with a very strong finish. At the end, we won the course B (as a Mix team)! :-)

Saturday Aug 28, 2004 #

Orienteering 3:21:00 [2] 19.0 km (10:35 / km) +500m 9:21 / km

Raid Bombis in Givry/France, 1st day. Running course B, 2nd longest in cat. Mix with Daniela. Very nervous race in the beginning since we only copied the first 3 controls and tried to do the rest while running. Didn't work out, made mistakes und had an unsteady pace. Second half was ok, came in first in Mix after being 5th after 1. half.

Friday Aug 27, 2004 #

Note

Travelling to Givry/FRA for Raid Bombis.

Thursday Aug 26, 2004 #

Running 40:00 [2] 6.0 km (6:40 / km)

The slow part of the training. Including jogging between intervalls.

Running 15:00 [5] 4.7 km (3:11 / km)

10x 90sec., 90sec breaks, on road, with Geri and Tony. Couldn't get away from them even though I couldn't run faster. HR was low though, never over anaerobic threshold. I'm probably not so much used anymore to these high paces, too much terrain running in the last couple of months.

Wednesday Aug 25, 2004 #

Running 51:39 [2] 10.6 km (4:52 / km)

Easy running from Lachen, with Geri, Pius and Rita. Much better feeling than yesterday.

Tuesday Aug 24, 2004 #

Running 59:29 [2] 11.4 km (5:13 / km) +200m 4:48 / km
ahr:125 max:155

Buechberg, with Hambi. Although HR avg is in the "lDl" range, the pace felt rather fast. I actually planned a rest day which might have been better.

Monday Aug 23, 2004 #

Mountain-Bike 2:00:00 [1]

Nesslau-Risipass-Schwägalp-Hornalp-Ellbogen-Nesslau. Logged only what we rode uphill. Very nice tour, not too hard but with amazing views on Säntis and the Churfirsten. With Alice.

Sunday Aug 22, 2004 #

Running 7:00 [1] 1.0 km (7:00 / km)

Warm-up, felt dead.

Orienteering 40:00 [3] 5.0 km (8:00 / km) +100m 7:16 / km

Club-Championship. Kernwald. Mass start race with 3 loops, didn't like the wood at all and felt very tired, made some mistakes i usually shouldn't do, was very unconcentrated. Raphi won (once again) with a fine race.

Saturday Aug 21, 2004 #

Running 15:00 [2] 2.5 km (6:00 / km)

Warm-up.

Running 45:52 [4] 13.0 km (3:32 / km) +50m 3:28 / km

Sihlseelauf. This was my first road race since "Grabbhalvan" in May, so I considered it as a test for my shape. I didn't catch the right group from the beginning (started a bit too slow) and had to run most of the time alone or in front. It went well and I'm also happy with the time. 2nd in categorie, 10th overall.
Splits: 3:18, 3:25, 3:27, 3:20, 3:38 (17:10 at 5K), 3:31, 3:37, 3:33, 3:46, 3:08 (wrong mark) (~35:10 at 10K), 4:06, 3:31, 3:33

Orienteering 20:00 [2] 1.5 km (13:20 / km) +50m 11:26 / km

O-training in Kernwald for the club champs. Got pissed off after a few controls and jogged back.

Friday Aug 20, 2004 #

Running 42:06 [2] 8.75 km (4:49 / km)

Run with the gang, 1km in 3:30 pace.

Wednesday Aug 18, 2004 #

Running 1:19:00 [2] 15.0 km (5:16 / km) +250m 4:52 / km
ahr:125 max:149

Buechberg, with Pius etc.

Tuesday Aug 17, 2004 #

Running 2:10:00 [2] 12.0 km (10:50 / km) +1200m 7:13 / km
ahr:129 max:173

Uphill run to "Hirzli" (1600m. a.s.l.), started in Bilten. Avg HR uphill 146 bpm, 1:16 until peak.
With Thomas, good feeling.

Sunday Aug 15, 2004 #

Note

Hiking to Aroser Rothorn (2980m) with Elin.

Saturday Aug 14, 2004 #

Mountain-Bike 1:32:00 [3]

Maladers-Arosa, 28km, 1000HM. Started to rain after 20min. Underestimated the distance and the climbing, it got tough from Langwies up to Arosa.

Friday Aug 13, 2004 #

Mountain-Bike 38:00 [3]

Siebnen-Innerthal. Rode up to the Wägilaersee to watch the road race around the lake. Pushed quite hard until "Sonne"; 17:00.

Thursday Aug 12, 2004 #

Running 34:00 [2] 7.0 km (4:51 / km)

Short run in Lachen. With Dani.

Wednesday Aug 11, 2004 #

Note

Rest day. My plan is to recover from the 5days for some days, maybe until Friday and then do some longer trainings for raid Bombis, maybe also by bike. Raid is end of August. Next or last goal this year is EOM and the roadrace Murten-Freiburg one week later. Hope to be in good shape at that time again, sth. I can't say now... .

Tuesday Aug 10, 2004 #

Running 42:30 [2] 7.9 km (5:23 / km) +100m 5:04 / km

Buechberg, with pius, Geri, etc.

Running 10:30 [4] 3.0 km (3:30 / km) +40m 3:17 / km

Roli and I pushed harder for about 10min, could not keep up... Still feel very tired from the 5days.

Sunday Aug 8, 2004 #

Running 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km

Warm-up, jogging to the start, felt surprisingly good.

Orienteering 1:08:00 [3] 9.5 km (7:09 / km) +350m 6:03 / km

5th stage and chasing start. Had no guys close to me, so decided to take it a bit easier. Made a big error on the 4th though, afterwards pretty clean run, except of 3rd last. Winning time was 63. Daniele has beaten me for the first time this year!! Ts, ts.
Got 3rd overall.

Saturday Aug 7, 2004 #

Running 20:00 [1] 2.5 km (8:00 / km) +70m 7:01 / km

Warm-up. I really needed this warm-up to got awake. I still felt kind of drunk after yesterday's night and legs didn't want to move.

Orienteering 59:00 [4] 9.5 km (6:13 / km) +150m 5:45 / km
slept:3.5

4th stage. Felt awful on the start, so started slowly. Could increase the pace until 12th control where I was even in the lead! 2min mistake at 13th (map was wrong) and some other 2x 2minutes towards the end and I was 3rd again. Very good race until 12th, particularly when regarding the night before!
After the race, I felt sick for the rest of the day, my body stroke back... .

Friday Aug 6, 2004 #

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

Warm-up.

Orienteering 27:42 [4] 3.7 km (7:29 / km) +130m 6:22 / km

3th stage, middle distance. Ran with 110% speed and motivation but made too many small and bigger mistakes. Was empty on the last 3 controls where I had to walk uphill. Winning time 25:30, should have well been possible.

Thursday Aug 5, 2004 #

Orienteering 55:41 [4] 8.0 km (6:58 / km) +400m 5:34 / km

2th stage, on a 1:7500 map. From c. 8 - finish very good run, start went poor. 3rd.

Wednesday Aug 4, 2004 #

Orienteering 1:01:21 [4] 9.45 km (6:30 / km) +270m 5:41 / km

1st stage 5days in Jicin, CZE. Ran H21A, not Elite since Dani, Jonas and Tom also ran A. had the same time as Thomas! 2nd.

Tuesday Aug 3, 2004 #

Orienteering 32:00 [3] 4.5 km (7:07 / km) +150m 6:06 / km

O-training for 5days. Very tired legs, no speed. Made 4x 1min sDl with Hambi to get back the speed.

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