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Training Log Archive: dolph

In the 31 days ending Jan 31, 2005:

activity # timemileskm+m
  Running8 6:47:08 42.56(9:34) 68.5(5:57) 1730
  Orienteering4 5:14:00 21.19(14:49) 34.1(9:12) 1300
  Mountain-Bike2 4:25:00
  Road Bike4 3:15:00
  Cross-Country Skiing1 1:00:00
  Strength2 35:00
  Total21 21:16:08 63.75 102.6 3030
averages - sleep:11

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Monday Jan 31, 2005 #

Orienteering 1:25:00 [3] *** 10.1 km (8:25 / km) +450m 6:53 / km
shoes: VJ Integrator

Another long-o, went already better on map.

Sunday Jan 30, 2005 #

Orienteering 1:28:00 [3] *** 9.2 km (9:34 / km) +350m 8:02 / km
ahr:151 shoes: VJ Integrator

Start of training camp in Totana/ESP. La Muela, my first o-training for a long time, not very sure on map.
Great weather with about 15 degrees.

Saturday Jan 29, 2005 #

Running 39:00 [2] 8.0 km (4:53 / km) +100m 4:35 / km
shoes: Adidas Cushion Control

City run with Paede in Geneva.

Friday Jan 28, 2005 #

Note

Visiting Elin in Arosa, no training.

Wednesday Jan 26, 2005 #

Running 52:00 [2] 10.0 km (5:12 / km)
shoes: Adidas Cushion Control

First training with the gang, was very funny...
Went quite ok, easy pace.

Tuesday Jan 25, 2005 #

Running 36:35 [3] 5.0 km (7:19 / km) +350m 5:25 / km
shoes: Salomon Raid

Lunch run with Christian, pain-free for the first time since almost 2 months. To Meinrad.

Running 29:00 [2] 5.0 km (5:48 / km)
shoes: Salomon Raid

Running downhill.

Sunday Jan 23, 2005 #

Orienteering 1:10:00 [2] 7.0 km (10:00 / km) +300m 8:14 / km
(injured) shoes: VJ Integrator

Shadow running behind another young talent. Then coaching in a "butterfly" section and control collecting afterwards. Knee felt quite stable.

Saturday Jan 22, 2005 #

Orienteering 1:06:00 [2] 7.0 km (9:26 / km) +200m 8:15 / km
(injured)

Shadow running behind a youngster in "Strassberg", one of my favourite Swiss forests.

Orienteering 5:00 [4] 0.8 km (6:15 / km)
shoes: VJ Integrator

Sprint course, 1:30 mistake on the first control... :-(
Poor running shape. Valeria beat me...

Thursday Jan 20, 2005 #

Running 56:33 [2] 9.0 km (6:17 / km) +350m 5:16 / km
(injured) shoes: Adidas Cushion Control

Lunch run, once again. Up to "cabin" and back (over "Pilgerweg"), with Bernie and Christian. Knee hurted more than yesterday but it feels fine right know while logging the training.

Wednesday Jan 19, 2005 #

Running 48:00 [2] 8.0 km (6:00 / km) +350m 4:55 / km
(injured) shoes: Adidas Cushion Control

Lunch run, alone, up to the cottage below Meinrad and back. Knee didn't hurt much, I think I'm on the way up again, strike! :-)

Monday Jan 17, 2005 #

Running 35:00 [3] 6.0 km (5:50 / km) +500m 4:07 / km
(injured) shoes: Adidas Cushion Control

Lunch run with Christian; RMF-Meinrad. Went quite ok with knee, warmed up before starting to run.

Running 33:00 [1] 6.0 km (5:30 / km)
(injured) shoes: Adidas Cushion Control

The downhill part of the training, took it very easy not to stress the knee to much.

Sunday Jan 16, 2005 #

Road Bike 45:00 [2]
ahr:132 max:155

Hometrainer at home. 15min easy, 15min medium at 150bpm, 15min easy.

Saturday Jan 15, 2005 #

Mountain-Bike 1:10:00 [2]

MTB loop in Zurich, Kreuzplatz-Töbeli-Witikon-Töbeli-Kreuzplatz, with Fabi.
We went right after getting up at noon, after a hard short Birthday party night...

Friday Jan 14, 2005 #

Running 28:00 [1] 4.5 km (6:13 / km)
(injured) shoes: Adidas Supernova Control

Did another try-run, went very bad, felt a strong pain in the knee for the first 15min, did some stretching and it got better. Was I slow, was more humbling than running. Always hoped that nobody can see me running so slow.

Tuesday Jan 11, 2005 #

Running 50:00 [1] 7.0 km (7:09 / km) +80m 6:45 / km
shoes: Adidas Supernova Control

First running attempt after a long break! Knee hurted in the beginning, it got better after some 20min. Almost painfree at the end. Will try again on Friday. RMF-Wilen-RMF, with a bunch of others, extremly slow.

Monday Jan 10, 2005 #

Road Bike 45:00 [2]
ahr:123 max:145

Steady pace on the hometrainer.

Sunday Jan 9, 2005 #

Strength 15:00 [1]
(injured)

At home, usual exercices.

Saturday Jan 8, 2005 #

Mountain-Bike 1:45:00 [2]
ahr:138 max:169 slept:11.0

Schübi-Buechberg-Schübi, wonderful day. ca. 500m climbing.

Mountain-Bike 1:30:00 [2]

Around Pfäffikon ZH, with Fabi.

Thursday Jan 6, 2005 #

Strength 20:00 [1]

At home.

Wednesday Jan 5, 2005 #

Road Bike 45:00 [3]
ahr:131 max:158

Hometrainer at home, 15min warm-up, 15min middle pace, 15min cool-down.

Tuesday Jan 4, 2005 #

Road Bike 1:00:00 [2]
ahr:126 max:160

Hometrainer, 20min warm-up, 20min middle pace (avg 150 bpm), 20min cool down.

Saturday Jan 1, 2005 #

Cross-Country Skiing 1:00:00 [3]
ahr:145 shoes: Nike Superlight Race shoe

Cross-country skiing with Denis and Corsin; St. Moritz- Surlej-St. Moritz. Suffered after the hard New Year's Eve party... . Perfect conditions.

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