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Training Log Archive: dolph

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  Running13 11:41:30 75.81(9:15) 122.0(5:45) 2630
  Cross-Country Skiing3 2:51:00 24.85(6:53) 40.0(4:17) 420
  Orienteering2 2:04:00 11.87(10:27) 19.1(6:30) 300
  Cyclocross Bike2 1:56:00 16.78(8.7/h) 27.0(14.0/h) 400
  Climbing2 1:45:00
  Strength2 55:00
  Total21 21:12:30 129.31 208.1 3750

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Thursday Dec 31, 2009 #

Running 1:30:00 intensity: (1:00:00 @2) + (20:00 @3) + (10:00 @4) 15.0 km (6:00 / km) +400m 5:18 / km
shoes: Adidas Supernova Cushion 06

Longest run on the last day of the year... Bhf Tiefenbrunnen-Bellvue-Enge-Denzlerweg-Üetliberg-Triemli-Helmhaus, with Ivo. Would have not gone for such a long run on my own as I felt not 100% healthy.

Note
(sick)

Again symptomes of a stomach flu, celebrating the New Year's Eve partly in bed.

Wednesday Dec 30, 2009 #

Orienteering race 51:00 [4] 8.6 km (5:56 / km) +100m 5:36 / km

5th stage, map Sahara, Lommel. Classic parallel mistake to c.2, 3:45min time loss, more hesitations to c.3 and c.4 cost me another 1:30min. Then got really scared that spacefight will beat me today and all of a sudden the flow came back. Had a pretty clean run from c.4 to the finish, running about Daniele's speed. Felt a bit sick before the start and even thought about not starting but then felt fine during the race. Nice terrain and good course. Very strong winning time of 39min!

Saturday Dec 26, 2009 #

Event: Sylvester 5-days
 

Running 1:00:00 [2] 10.0 km (6:00 / km)

Warw up, down for the whole 5-day.

Thursday Dec 24, 2009 #

Cross-Country Skiing 49:00 intensity: (30:00 @2) + (19:00 @4) 15.0 km (3:16 / km) +120m 3:08 / km

Jtri CC Team Sprint in Einsiedeln. Team composition by drawing; got together with Benno Kälin. We got 2nd in the 2. quali heat and hence made the final. Ended up 5th in the final, out of 6 teams. 2x 3x1.1km, about 18-19min of racing. Tried not to push too hard but that's a difficult task in a race... :) A lot of warm-up and down.


C • Respect!! 1

Wednesday Dec 23, 2009 #

Cross-Country Skiing 45:00 [2] 9.0 km (5:00 / km) +150m 4:37 / km

2x Roblosen loop with Barbi.

Monday Dec 21, 2009 #

Strength 35:00 [1]

Cyclocross Bike 55:00 [2] 12.0 km (13.1 kph) +200m

Wehrenbach-Müli-Witikon-Elephantenbach, with my new cyclo cross bike. 15cm of snow and in the dark, oh yeah! :)

Note

Felt not really healthy for the whole day but temptation to ride the new bike was just too big... so at least took it very easy not to stress my body.

Sunday Dec 20, 2009 #

Running 35:00 [1] 5.0 km (7:00 / km) +100m 6:22 / km
shoes: Nike Free Black

Adlisberg, with Nadia. Sauna session right after :)

Saturday Dec 19, 2009 #

Running 37:00 [2] 6.5 km (5:42 / km) +100m 5:17 / km
shoes: Nike Free Black

Short, easy run to get the legs moving. New Wehrenbach loop. Pleasant weather :(

Climbing 45:00 [1]

Part II of Beginner's Course at Milandia, with Nadia. More climbing than last time. Completed a 5c (Nadia too!!), about 2/3 of a 6b+.
C • Bin beeindruckt! 1

Friday Dec 18, 2009 #

Running 1:14:00 intensity: (43:00 @2) + (31:00 @3) 10.0 km (7:24 / km) +670m 5:33 / km
shoes: Salomon Raid

Etzel Trophy, "good old times" revival run with Bernie, Mike B. and Christian. Took it really easy uphill as I didn't want to stress my body too much after yesterday's troubles (doctor said no sports, just some walking...). Felt ok but not great. Had a soup on top (and some a deserved Maisgold :) ), nice! 43min uphill, 31min downhill. Mike wants us to meet again in April and then attack our PB...

Thursday Dec 17, 2009 #

Note
(sick)

Strong abdominal pain, whole day in bed. Visited doctor in late afternoon, blood and urin tests showed no anomalies (except for HTC value of 44.5% ;) ), so doctor thinks that I have a viral infection. Feel ok again today, fingers crossed.
C • outch 1

Wednesday Dec 16, 2009 #

Running 50:30 [3] 10.5 km (4:49 / km) +20m 4:46 / km
shoes: Nike Free Black

Altendorf-Galgenen-Peterswinkel-Lachen-Altendorf, with Pius and Jarred.

Tuesday Dec 15, 2009 #

Cross-Country Skiing 1:17:00 [3] 16.0 km (4:49 / km) +150m 4:36 / km

Schwedentritt, with Sebi. First time CC skiing this season, track was a bit soft but ok given the conditions.

Monday Dec 14, 2009 #

Orienteering 1:13:00 [3] 10.5 km (6:57 / km) +200m 6:21 / km

O training Wangenerwald, organized by Daniele. Was great to do some controls before Belgium, got some confidence back that there is still some o technique left in my mind. First few controls went fine but soon noticed that I have a tough time keeping the direction, often got off a couple of degrees while running straight. After 30min, my concentration noticeably dropped and started to feel a bit dizzy. Made quite a big mistake to c.19 when I ran 90degree into the wrong direction and continued until I hit a junction. Daniele steimated a time of 60-68min for me, well, took me quite a bit longer :(
There were also some positives; legs felt powerful, even when running through terrain and most important - I had fun! :)
C • Cool... 5

Strength 20:00 [1]

Mainly upper body

Sunday Dec 13, 2009 #

Running 51:00 [3] 11.2 km (4:33 / km) +220m 4:09 / km
shoes: Nike Free Black

Wehrenbach-Witikon Bogenstrasse-Witikon-Elephantenbach-Wehrenbach. Good, steady pace all the way.
C • Hossa... 2

Saturday Dec 12, 2009 #

Climbing 1:00:00 [1]

Beginners course at Milandia, with Nadia. Met snowpatriot :)

Thursday Dec 10, 2009 #

Running 54:00 [2] 10.0 km (5:24 / km) +220m 4:52 / km
shoes: Nike Free Black

Wehrenbach-Witikon-Elephantenbach-Hegibachplatz, with stone.

Wednesday Dec 9, 2009 #

Running 31:00 [2] 5.5 km (5:38 / km) +100m 5:10 / km
shoes: Nike Free Black

Short run up the Wehrenbach. 5 strides at the end.

Tuesday Dec 8, 2009 #

Running 1:24:00 intensity: (1:00:00 @2) + (24:00 @3) 13.3 km (6:19 / km) +510m 5:18 / km
shoes: Salomon Raid

Feusisberg-tw Meinrad-Schönboden-St.Meinrad-Etzel south-Diretissima-Feusisberg, with TraktorF. Feeling a bit dizzy after 50min but not that bad.

Sunday Dec 6, 2009 #

Running 57:00 [2] 10.5 km (5:26 / km) +170m 5:01 / km
shoes: Nike Free Black

Gubrist exploring run with Chrige and Daniele.

Saturday Dec 5, 2009 #

Running 31:00 [1] 4.5 km (6:53 / km) +50m 6:32 / km
shoes: Nike Free Black

Wehrenbach with Nadia.

Friday Dec 4, 2009 #

Cyclocross Bike 1:01:00 [2] 15.0 km (14.8 kph) +200m

Wehrenbach-Elephantenbach loop with chris_b. Tired legs from yesterday, a bit sluggish in general from the flight.

Tuesday Dec 1, 2009 #

Running 47:00 intensity: (32:00 @2) + (15:00 @3) 10.0 km (4:42 / km) +70m 4:32 / km

Along the main road to the viewpoint Santa Rosa and back. Nice hilly road, even with km marks. Could not resist and ran 3-4km in middle pace.

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