Sunday Feb 24 |
 | Running trails/roads (Easy jog) 41:00 [1]7 km (5:51 / km) +195m 5:08 / km | |
| ahr:148 max:169 (rest day) shoes: Puma Phasis |
| easy jogging at home. just couldn't stay inside. a bit high heartrate for this easy jogging. still not that recovered from trainingcamp! |
Saturday Feb 23 |
| Running trails/roads warm up/down (Easy Jog) 35:00 [1]5.5 km (6:22 / km) +60m 6:02 / km | |
| shoes: Puma Phasis |
| Easy jogging as warm up for pjama o-training before breakfast in villa franca! |
| Town/Park Orienteering (sprint score o-training) 20:00 [3]3 km (6:40 / km) +10m 6:33 / km | |
| shoes: Puma Phasis |
| pijama sprint o-training before breakfast and leaving to madrid for the back home flight in villa franca! |
Friday Feb 22 |
| Orienteering race (loop mass start) 46:00 [5]***** 9.3 km (4:57 / km) +50m 4:49 / km | |
| ahr:182 max:187 spiked:20/24c slept:7.0 shoes: VJ Integrator Juli 07 |
| Massstart loop o-race on the map parque de la atalaya. Felt really tired before the training but I quite good speed then. Started very well on the first loop but had a bit weaker phase with 3 not that good controls in the end of the first loop. then a good second loop and finished quite good with a 6 position! about 2 min behind Matthias Merz! |
| Running trails/roads warm up/down (WarmUp and CoolDown) 30:00 [1]4 km (7:30 / km) +10m 7:24 / km | |
| ahr:130 max:140 shoes: VJ Integrator Juli 07 |
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| Orienteering (couple o-training) 53:00 [3]*** 7 km (7:34 / km) +220m 6:33 / km | |
| ahr:140 max:169 spiked:10/12c |
| Couple o-training with Steff. Was really tired in the head. Had problems in the beginning to really concentrate on the o aspect. went better until end of the training and the second 6 controls after changing with steff. |
Thursday Feb 21 |
| Orienteering (long legs) 1:19:00 [4]*** 14.2 km (5:34 / km) +495m 4:44 / km | |
| ahr:164 max:176 spiked:10/13c slept:9.0 shoes: VJ Integrator Juli 07 |
| Long legs training. had a good feeling and mostly good route choices. was a really nice map to run on with long visibillity and some hills. inkl. short warmup to the startpoint! 700m |
| Orienteering (controll picking) 47:00 [2]***** 3.2 km (14:41 / km) +135m 12:08 / km | |
| ahr:146 max:166 spiked:17/21c slept:9.0 shoes: VJ Integrator Juli 07 |
| Control picking training Cierro del Hierro. An old mine in mountains of sevilla. The total opposite of the morning training. really green, rocky and with many controls to hit. little bit to green and thorns for my taste! |
Wednesday Feb 20 |
| Running trails/roads warm up/down (WarmUP and CoolDown) 40:00 [1]5 km (8:00 / km) +30m 7:46 / km | |
| slept:8.5 shoes: Puma Heras |
| WarmUp and Cool Down for the park sprint race! |
| Town/Park Orienteering race (Sprint Race) 14:15 [5]***** 3.1 km (4:36 / km) +20m 4:27 / km | |
| ahr:183 max:189 spiked:12/16c slept:9.0 shoes: VJ Integrator Juli 07 |
| Sprint Race Parcque del Alamillo. Finished 13th and had a really good start into the race. then a not so good route choice even when i was prepard well and some weaker controls in the middle of the race. Good finish again then. but lost incredible 1:45 on Daniel Hubmann with maybe 45sec mistake! I was really dead after this race and in the later afternoon, with some little headache. like every year by the first real tough race of the year! |
| Running trails/roads warm up/down (WarmUP and CoolDown) 35:00 [1]6 km (5:50 / km) +30m 5:41 / km | |
| ahr:140 shoes: Puma Heras |
| WarmUP and Cool Down for the City sprint in Sevilla! had littel headache befor the race but no after it! so next time it's only to run hard when it occur again! |
| Town/Park Orienteering race (City Sprint Race) 16:15 [5]***** 4 km (4:04 / km) +30m 3:55 / km | |
| ahr:183 max:189 spiked:11/12c |
| City Sprint O-race in the old town of Sevilla at Nigth! Real fun, had good flow and finished 4th. 20sec behind Fabian Hertner. maybe I never lost less than this on the best runners in Switzerland in a Sprint Race or fast training than in this training race!
Sevilla is really worth to visit, maybe that was one of the fastest city trips I ever did! |
Tuesday Feb 19 |
| Orienteering (Compass) 1:17:00 [3]*** 11.3 km (6:49 / km) +330m 5:57 / km | |
| ahr:153 max:173 spiked:22/23c slept:9.0 shoes: VJ Integrator Juli 07 |
| Compass training esparragal norte inkl. WarmUP and CoolDown 15' |
| Orienteering (couple o-training) 1:07:00 [3]**** 6.6 km (10:09 / km) +260m 8:29 / km | |
| ahr:162 max:183 spiked:13/14c slept:9.0 shoes: VJ Integrator Juli 07 |
| Couple O-Training with Ruud. It was a form whre you ran always a few controls in the lead and then the other has taken over by relocating the position. Running after the leading person was without reading the map!
time inkl. 10min WarmUP and CoolDown! |
Monday Feb 18 |
| Running trails/roads warm up/down (WarmUp and CoolDown) 30:00 [1]4 km (7:30 / km) +10m 7:24 / km | |
| ahr:255 shoes: VJ Integrator Juli 07 |
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| Orienteering (High level orienteering) 1:13:00 [3]9.7 km (7:32 / km) +250m 6:40 / km | |
| slept:9.0 shoes: VJ Integrator Juli 07 |
| Orienteering training with focus on control picking. Really good runnability but with difficult control picking in stony areas!
inkl. 5min WarmUP |
| Running trails/roads warm up/down (Footing) 20:00 [3]4 km (5:00 / km) | |
| shoes: Puma Phasis |
| Footing after travel to Sevilla with Marc, Steff and Mätthu N. |
| Stability (Trunk) 20:00 [3] | |
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| Strength Workout (legs) 30:00 [3] | |
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| TB strength training with Marc but without preload of jumps! Good to have done it, next monday will be easier than whitout any strength training this week! |