Sunday Mar 16 |
 | Orienteering race (O-Race) 55:13 [5]*** 10.9 km (5:04 / km) +120m 4:48 / km | |
| spiked:27/30c slept:8.5 shoes: VJ Integrator Juli 07 |
| Kreuzlinger OL in Tägerwilerwald. Even if I had heavy legs, I had a really good technical race. maybe 60sec mistakes is everything. Had a good flow and was only 2:30 after Daniel Hubmann. I think thats really ok for me. |
| |
| C • nice race!! 1 |
| Running trails/roads (WarmUP CoolDown Race) 30:00 [1]6 km (5:00 / km) +75m 4:42 / km | |
| shoes: VJ Integrator Juli 07 |
| WarmUPCoolDown for the Race by running to start and back from finish. |
Saturday Mar 15 |
| Orienteering (Compass) 1:37:00 [2]*** 10 km (9:42 / km) +435m 7:58 / km | |
| ahr:147 max:165 spiked:15/18c slept:9.5 |
| Compass training in Stammerberg. Training without any trails and roads. became quite challenging for a swiss middle land o-training. |
| Orienteering (Normal OL) 1:06:00 [3]*** 8.8 km (7:30 / km) +370m 6:12 / km | |
| ahr:152 max:167 spiked:23/24c shoes: VJ Integrator Juli 07 |
| Normal O-Trainig in Aumühle. Tried to run a bit faster even I was already really tired. Only to get a bit a better flow for the sundays race. |
Friday Mar 14 |
| Orienteering (Route Choice) 1:18:00 [2]*** 9.4 km (8:18 / km) +550m 6:25 / km | |
| ahr:162 max:174 spiked:16/18c slept:7.0 shoes: VJ Integrator Juli 07 |
| O-Training in Dietschwilerhöchi. Route Choice trainig of Kilian Imhof in our short training weekend in eastern part of Switzerland by Chlöde. Really intresting routes, I took maybe twice a not so good one but almost every of the 19 controls included really route choice problems! |
| Town/Park Orienteering (Sprint O Trainig) 16:29 [5]***** 3 km (5:30 / km) +50m 5:04 / km | |
| ahr:187 max:179 spiked:14/21c shoes: Puma Phasis |
| Sprint O Training organised of Chlöde. Really tricky map with many difficulties. I was not able to take it really easy and read the map enough carefully, so still a bit to work on. |
| Running trails/roads (WarmUP and CoolDown) 40:00 [1]6 km (6:40 / km) | |
| shoes: Puma Phasis |
| WarmUp and CoolDown for the two orienteering trainings! |
| Games/Fitness (Playing) 1:30:00 [1] | |
| |
| Indoor training of OL Regio Wil, playing floorball and soccer as cooldown of the sprint with the youngsters of the club. Really fun but really dead afterwards! |
| Stability 12:00 [3] | |
| |
| |
Thursday Mar 13 |
| Running trails/roads (Morning Jog) 29:00 [1]5 km (5:48 / km) +115m 5:12 / km | |
| slept:8.0 shoes: Puma Phasis |
| Morning Footing at 6:45 AM in Könizberg before heading off to university and course in the botanic garden of Berne. |
| Orienteering (Partner O) 53:00 [2]*** 6.35 km (8:21 / km) +250m 6:58 / km | |
| ahr:142 max:156 shoes: VJ Integrator Juli 07 |
| Partner O-Training with Marc in Homet on the controls of the soubäre ol from last sunday. but without any controls out in the forest. was a nice training, thanks swisscheese! |
| |
| C • You saved my training! Than... 1 |
| Running trails/roads warm up/down (WarmUP and CoolDown) 34:00 [1]6.2 km (5:29 / km) +75m 5:10 / km | |
| ahr:134 max:140 shoes: VJ Integrator Juli 07 |
| |
Wednesday Mar 12 |
| Stability (Trunk) 20:00 [1] | |
| |
| |
| Strength Workout (legs) 1:00:00 [2] | |
| slept:8.0 |
| Normal strength program, but without the jump preload. to many people in the gym, an no way to do somewhere the jumps! |
| Other Endurance (Spinning lesson) 1:00:00 [2] | |
| |
| Spinning directly after strength training! with Gabi and Chrigi! |
Tuesday Mar 11 |
| Running trails/roads tempo (mDL-sDL) 30:00 [4]8 km (3:45 / km) +50m 3:38 / km | |
| ahr:176 max:183 slept:8.0 shoes: Puma Phasis |
| I felt not that bad today so I decided to go to the fast training with the Bern Group! I decidet to do the trainig as 15min middle tempo and second 15min fast but not above the anaerobic treshold. Only the 15 sec sprints every 3min were a bit tougher. |
| Running trails/roads warm up/down (WarmUPandCoolDown) 40:00 [1]6 km (6:40 / km) +100m 6:09 / km | |
| ahr:140 shoes: Puma Phasis |
| WarmUp and CoolDown with the others! First we were looking at the wrong place to start with the others! |
| Other Endurance (Auquajogging) 46:00 [2] | |
| |
| Aquajog! |
Monday Mar 10 |
| Running trails/roads (Easy Jog) 1:14:00 [1]13 km (5:42 / km) +220m 5:15 / km | |
| slept:9.5 shoes: Puma Heras |
| Sumpftour easy jog with steff, bee and Jönu! |