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Training Log Archive: dolph

In the 31 days ending Oct 31, 2005:

activity	#	time	miles		km		+m
Running	17	15:04:30	117.19	(7:43)	188.6	(4:48)	920
Mountain-Bike	2	2:55:00
Orienteering	1	31:30	2.8	(11:16)	4.5	(7:00)	140
Total	19	18:31:00	119.99		193.1		1060

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Sunday Oct 30, 2005 #

Running 10:00 [1] 1.0 km (10:00 / km)
shoes: Mizuno Precision 5

Warm-up for the marathon; some gymnastic and stretching, easy running.

Saturday Oct 29, 2005 #

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

Footing

Wednesday Oct 26, 2005 #

Running 29:00 [1] 4.5 km (6:27 / km) +70m 5:59 / km
shoes: Mizuno Precision 5

Jogging to Freienbach and back trough Eichholz.

Running 11:03 [4] 3.1 km (3:34 / km)
(injured) shoes: Mizuno Precision 5

2km iin marathon pace + 1km fast on the Freienbach 1.03k loop. Splits: 4:02, 3:52, 3:09
The right leg still felt stiff after the run.

C • Ready? 2

Tuesday Oct 25, 2005 #

Running 58:00 [1] 10.5 km (5:31 / km)
(injured) shoes: Mizuno Precision 5

Very easy lunch run to Rapperswil Zoo and back, with Bösch.

Note
(injured)

Atlaslogie treatment

Sunday Oct 23, 2005 #

Running 10:00 [2] 1.3 km (7:42 / km)
shoes: VJ Integrator 2005

Warm-up/down.

Orienteering race 31:30 [2] 4.5 km (7:00 / km) +140m 6:03 / km
(injured) shoes: VJ Integrator 2005

Baselbieter Mannschafts OL, mixed categorie with my mum. Ran partly full speed (when mum took shortcuts), was an awesome feeling to run through this forest (Rheinfelderberg); very well runnable, a bit foggy and not too steep; just perfect!
Mum and I won the family cup, were 1:40 faster than Barbi and dad! :-)

Saturday Oct 22, 2005 #

Running 22:00 [2] 4.5 km (4:53 / km) +70m 4:32 / km
shoes: Mizuno Precision 5

Warm-up/down.

Running tempo 17:48 [4] 5.0 km (3:34 / km)
ahr:161 max:166 (injured) shoes: Mizuno Precision 5

Marathon test run on the 5k loop in Schübelbach. Wanted to see how my right legs feels while running the marathon pace. What should I say, the legs is still stiff and tight. I could easy keep pace, even ran 1min too fast without touching the anaerobic treshold. (Avg 161).

Thursday Oct 20, 2005 #

Running 53:00 [2] 10.0 km (5:18 / km)
shoes: Mizuno Precision 5

First run since one week... Wanted to see how my right calve feels like. Had a very strong tension in my right leg, leg was stiff as well, no idea why.
If another testrun on Saturday won't be successful, I most probably can't run the marathon. :-(

Tuesday Oct 18, 2005 #

Note
(sick)

Sunday Oct 16, 2005 #

Mountain-Bike 2:00:00 [1]

Bauma-Sternenberg-Hulftegg-Roten-Schnebelhorn-Bauma. Beautiful weather and view above the fog, found some awesome trails. With Alice.

Saturday Oct 15, 2005 #

Mountain-Bike 55:00 [1]
(injured)

An easy ride in Zurichberg with Fabi. Another massage for my calve.

Friday Oct 14, 2005 #

Note
(injured)

Calve massage.

Thursday Oct 13, 2005 #

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Adidas Supernova Cushion yello

Warm-up, cool-down.

Running 1:15:00 [3] 18.0 km (4:10 / km)
(injured) shoes: Adidas Supernova Cushion yello

Marathontraining pace run along the Limmat. Started on Kreuzplatz with a warm-up for 20min, then sped up to 4:00-4:10/km pace. Left calve started to hurt again after 70min in this pace, had to quit after another 5min and got back by train.

Wednesday Oct 12, 2005 #

Running 45:00 [2] 9.0 km (5:00 / km) +200m 4:30 / km
shoes: Adidas Supernova Cushion yello

Evening run around Zoo. Felt quite ok again, no pain in the calve. Particuarly the legs felt very light and recovered.

Tuesday Oct 11, 2005 #

Note
(sick)

Feel not good at all, headache, maybe little fever.

Sunday Oct 9, 2005 #

Running 1:33:00 [2] 19.0 km (4:54 / km)
(injured) shoes: Adidas Supernova Cushion yello

My marathon plan scheduled a 32km run for today but my health didn't allow it. Started with Roli and ran to Bolligen, had to stop there due to pain in my right calve. Jogged easily back to Rapperswil, even had to walk sometimes. We'll definitively take two days off and hope that everything is fine again on Wednesday.

Saturday Oct 8, 2005 #

Running 51:00 [2] 10.0 km (5:06 / km)
(injured) shoes: Adidas Cushion Control

Easy run with Daniele. Couldn't resist to go out for a run even though my calve and my hip hurted... hurted much more afterwards, ts, ts... .

Friday Oct 7, 2005 #

Running 53:00 [2] 10.5 km (5:03 / km) +6m 5:02 / km
shoes: Adidas Supernova Control

Lunch run with Christian; -Rappi Zoo-back. Felt like a bag of sh... . Totally worn out, sore right calve. Skip the planned 20km run tonight and the 50min run tomorrow, need a break!

C • Running with the Buffalos 2

C • Running with the Buffalos 1

Thursday Oct 6, 2005 #

Running 48:00 [2] 10.0 km (4:48 / km) +150m 4:28 / km
shoes: Adidas Cushion Control

Run with Daniele. Right calve hurted, kind of a rigidification, hope I can do the two trainings tomorrow and on Sunday though.

Wednesday Oct 5, 2005 #

Running 40:00 [2] 8.5 km (4:42 / km) +70m 4:31 / km
shoes: Adidas Supernova Control

Short lunch run; -Wilen-Eichholz-Pfäffikon, with Christian, good pace.

Running 21:00 [1] 4.0 km (5:15 / km)
shoes: Adidas Supernova Control

Warm-up, cool-down.

Running intervals 18:40 [5] 6.0 km (3:07 / km)
shoes: Adidas Supernova Control

6x1000m on road, Freienbach loop. 2min breaks.
The first one was almost the toughest, afterwards we probably got used to it. 2nd one was a bit too fast, the other 4 went ok. Splits: 3:11, 3:02, 3:06, 3:08, 3:07, 3:06. With Roli, Geri and Wimpy.

C • Betreffend Wimpy!! 2

Tuesday Oct 4, 2005 #

Running 57:00 [1] 10.5 km (5:26 / km)
shoes: Adidas Cushion Control

Very easy lunch run to Rappi, Zoo and back. Felt totally worn out, glad it was so slow. With Bösch, Christian and Sebi.

Sunday Oct 2, 2005 #

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Supernova Cushion yello

Warm-up/down. Very short warm-up, no accelerations.

Running race 1:00:59 [4] 17.2 km (3:33 / km) +350m 3:13 / km
shoes: New Balance race shoe

Murten-Fribourg, large and very traditional roadrace from one city to another.
My tactique was to start slowly and to speed up after 10 km as my legs were still sore from the badmington. Running felt quite fine though and had a good group to run with. Attacked on the hill at km 12 and could keep the pace till the finish. Very good race overall, surely one of my best. 47th overall, 6:57 to winner, 5:55 to Jonathan Wyatt :-).
Splits: 6:38, 3:40, 4:02, 4:02 (18:24 at 5k), 3:32, 3:55, 2:51, 3:02, 3:40 (35:26 at 10k), 3:16, 3:31, 4:03 (hill), 3:25, 3:53, 3:10, 3:36, 0:36

C • mega schnäll! 8

Saturday Oct 1, 2005 #

Running 1:04:00 [2] 13.0 km (4:55 / km) +4m 4:55 / km
shoes: Adidas Cushion Control

Central-Daniele's place-Limmat-motorway bridge-Daniele's place. Warm-up run for tomorrow, I still have a sore butt from yesterday's badmington.

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