Sunday Mar 30 |
 | Orienteering race (Relay) 1:14:12 [5] ***** 13.8 km (5:23 / km) +200m 5:01 / km | |
| spiked:37/39c slept:7.5 shoes: VJ Integrator Mar 08 |
| Spring Cup Relay! My teammates did work really well in the beginning so I had still a big challenge on the last leg! A bit sad that just 2.5min in front of my a bunch of fast runners went out and I was then al alone. Only Omeltschenko ran out 40 sec. in front of me. So I pushed hard to the first control to see his back, but did instead a minor direction mistake to the first control. So I didn't came nearer. but I ran really hard in the beginning to catch up some runners but never had never really seen one. To the end I got really tired but managed to catch up one runner then. It felt hard to fight once again, but with a nice finish I could ran into the finish in front of him! Really good race, even when it was almost all alone the whole way and I got really tired in the end! In the end Omeltschenko was maybe 1.5 min before me in the finish! |
| Running trails/roads (WarmUP CoolDown Race) 30:00 [1] 4 km (7:30 / km) | |
| shoes: VJ Integrator Mar 08 |
| WarmUP and Cool Down for the Relay Race at Spring Cup! |
Saturday Mar 29 |
| Orienteering race (Classic-O) 1:14:14 [5] ***** 13.1 km (5:40 / km) +100m 5:27 / km | |
| spiked:20/25c slept:8.0 shoes: VJ Integrator Juli 07 |
| Spring Cup Classic! I started really early an had as goal to start easy and concentrated to avoid early mistakes! And high the pace until the end! Had a good start and was concentrated. Then I did to minor route choice mistake, where it was once running not the trail route and once the opposite. In the end an all the green controls, I had a secure race with no really bigger mistakes, but not either this really good flow. So everywhere went away some 20-30sec. But otherwise I think it was a quite ok race. About what I exspected before. Quite satisfied. Maybe a bit disappointed by the result! 43place with a normal good run. But 2-3 min faster and it would have been 20! |
| Running50%offl%50trailsroads warm up/down (WarmUP CoolDown Race) 30:00 [1] | |
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| WarmUP and CoolDown for the Race! |
Friday Mar 28 |
| Running trails/roads 40:00 [1] 6 km (6:40 / km) | |
| shoes: Puma Phasis |
| WarmUp for Spring Cup! Running to the traininig map and back! |
| Orienteering 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Puma Phasis |
| Short round on the trainingmap Stenholt Vagn! To get little bit familiar with the terrain in Hilleröd! |
Thursday Mar 27 |
| Running trails/roads (Footing) 20:00 [1] 4 km (5:00 / km) | |
| (rest day) |
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| Running drills (Running drills) 15:00 [2] | |
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Wednesday Mar 26 |
| Running trails/roads intervals (Treadmill Intervals) 30:00 [5] 9.4 km (3:11 / km) | |
| ahr:175 max:190 shoes: Puma Prevail |
| Intervals on the treadmill! I was not really motivated to do the intervals alone outside and needed some challenge. Steff could't come so I had to do the interval alone.
So I did 10x3min on the treadmil with 1.5min rest. speed was 7times 18.5,2x19 and last one 19.5!
In some way it wasn't that boring, weird! |
| Running trails/roads warm up/down (WamrUpCoolDown) 35:00 [1] 6 km (5:50 / km) | |
| ahr:140 shoes: Puma Prevail |
| WarmUP+ Rest at 10km/h + CoolDown for Intervals! |
| Running trails/roads (Easy Evening Jog) 44:00 [1] 7 km (6:17 / km) +240m 5:22 / km | |
| ahr:141 max:160 shoes: Puma Trailfox Gore |
| Easy evening jog! quite nice without any snowstorm:-) |
Tuesday Mar 25 |
| Stability (Trunk and WarmUP) 20:00 [1] | |
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| Came a bit too late when I missed the train because of to much snow in Buechibärg. Just not normal at easter!
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| Jumps (Jumps) 25:00 [2] | |
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| Normal program in the big gymnastic hall because nobody had courses today! |
| Strength Workout (strength legs) 45:00 [2] | |
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| Normal program with Bee and Steff. Could do everything without any troubles this time. 4series squads and 3 series lunches! but felt a bit more tired after much running in the forest the last two days! |
| Running trails/roads (Easy jog) 55:00 [1] 10 km (5:30 / km) +125m 5:11 / km | |
| ahr:142 max:163 shoes: Puma Trailfox Gore |
| Easy Jog with Bee along the Aare in Bern. Outsch, ran into a "Hungerast"! But after 10min of trouble in the beginning it went ok! but legs were heavy! |
Monday Mar 24 |
| Orienteering race (O-Race Classic) 1:07:48 [5] **** 10.2 km (6:39 / km) +370m 5:38 / km | |
| slept:8.0 shoes: VJ Integrator Juli 07 |
| Regional O-Race in Hubenwald of OLG Thun. It was snowing and cold, but quite funny. I wasn't enough concetrated for this race. Did severel minor mistakes of about 30"-1'. I forgot my compass when looking on our youngsters of the club. Came to late to the startpoint and like this was my own run. Just to nervous. But a really good training anyway, felt quite ok again after some days with my cold. |
| Orienteering warm up/down 30:00 [1] 6 km (5:00 / km) +130m 4:31 / km | |
| shoes: VJ Integrator Juli 07 |
| WarmUP and CoolDown for the Race! |
| Orienteering (Compass Training) 1:17:00 [2] *** 10 km (7:42 / km) +35m 7:34 / km | |
| ahr:151 max:167 spiked:26/28c |
| Controll picking on a reduced map by snow storm. Ah really hard to go out and take in these controls short before it became dark! but tried for the first time a rigth thumb compass. It went quite ok. |