Training Log Archive: tnipenIn the 7 days ending Sep 13, 2009:
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Sunday Sep 13, 2009 #
Orienteering race 1:29:10 [4] 12.0 km (7:26 / km) +340m 6:31 / km
shoes: Olway speed
Swiss long distance champs near Altburon. Ran HAL, the elite course was over 17km! Classic swiss terrain, quite detailed vegetation features. A good run with not many mistakes. Felt I had some energy left over at the end, so probably could have run the HE course. Met lots of ex-Vancouver people -- Thomas Konig was 2.5 mins faster than me today.
Overall it was a great Swiss champs. Nice that anyone could enter and that they didn't make me start first. Also juniors, elites, and veterans were all competing at the event, which had ~1500 entries.
Overall it was a great Swiss champs. Nice that anyone could enter and that they didn't make me start first. Also juniors, elites, and veterans were all competing at the event, which had ~1500 entries.
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
The way to the start included a tiny warm up map.
Saturday Sep 12, 2009 #
Orienteering race 15:11 [4] 3.94 km (3:51 / km) +50m 3:37 / km
shoes: Henrik's AdiZero
Swiss sprint champs in Willisau. Good race by me, felt I could push it quite hard. Quick start, found the triangle on the map very fast. AdiZero shoes worked well, only a bit sketchy down the grassy hill from 4. About 2:30 behind Hubmann who won, Merz #2, and Hertner 3 (?).
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Mizuno WR 2009
Friday Sep 11, 2009 #
Intervals 13:17 [5] 3.8 km (3:30 / km)
shoes: Mizuno WR 2009
Useless session at the track today. Didn't warm up very much (7mins) and felt really heavy in the legs. Was going to do 3x2000m, but couldn't get the speed up, so decided to continue another 1km and see if it got better. Did a 3000m, then some more warm up, and an 800m.
10:39.72
2:37.15
10:39.72
2:37.15
Running warm up/down 37:17 [2] 7.12 km (5:14 / km)
To track, home through Isenberg II, Rhine, citycentre.
Thursday Sep 10, 2009 #
Running 23:47 [2] 4.96 km (4:48 / km)
shoes: Mizuno WR 2009
Easy run around town. Felt good.
Tuesday Sep 8, 2009 #
Running 2:48:59 [3] 28.89 km (5:51 / km) +1300m 4:46 / km
shoes: Mizuno WR 2009
Took the train into Freiburg and ran from the edge of the city (300m elevation) to the top of Shauninsland (1284m) mainly on forest gravel roads, and some on trails.
The first 11km was a gradual uphill on gravel roads with 600m total climb. Pushed quite hard. Then came the steep part with 500m climb on 2.7km. Did a 10min detour after the top to get some drinks at the local cafe :)
Some issues walking back from the forest to the train station :) Nice sunny, warm day!
1:00:42, 11.05km -- Bottom of steep hill
0:27:35, 2.65km -- Top of Shauinsland
0:08:22, 1.14km -- Detour at the top
0:17:27, 3.21km -- Bottom of steep hill
0:54:53, 10.84km -- Freiburg
The first 11km was a gradual uphill on gravel roads with 600m total climb. Pushed quite hard. Then came the steep part with 500m climb on 2.7km. Did a 10min detour after the top to get some drinks at the local cafe :)
Some issues walking back from the forest to the train station :) Nice sunny, warm day!
1:00:42, 11.05km -- Bottom of steep hill
0:27:35, 2.65km -- Top of Shauinsland
0:08:22, 1.14km -- Detour at the top
0:17:27, 3.21km -- Bottom of steep hill
0:54:53, 10.84km -- Freiburg