Sunday May 18 |
 | Town/Park Orienteering race (Sprint Race) 18:12 [5]***** 3 km (6:04 / km) | |
| spiked:10/14c |
| Biofarm Cup in Aarau! My goal was to do a secure and stabile race with no bigger mistakes. Take the nescesary time to read the map carefully and and avoid stuping mistakes! So I started well and following my plan quite well! In the beginning I had everything under control, took the time when it became a bit tricky to conrol 5 and 6. Did then a smaller mistake to control 7 but everything was under control. To control 9 I had to stop for 2sec to see thats possible to take a the choosen route. quite good done and even control 10 which was not that easy was good and I've seen the little steps up to the control. What happend then to 11? I don't really know yet. On the big bridge, the colness was away and I just couldn't hit a way down to the control. there were many runners, which had the same troubles, but why do I have lost the control on this bridge? I lost 2.5min to this controls and destroying a really good race until then totaly. something which should really not happen! The last controls were easy but my focus was away, losing some more seconds! Really Sad, but actually I know that a most parts of the race were ok and even the speed on this controls was quite good! that's something I should take with me for the next weeks! |
| Running trails/roads warm up/down 45:00 [1] | |
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Saturday May 17 |
| Running trails/roads race (Sola Staffel) 16:53 [5] 5.1 km (3:19 / km) +45m 3:10 / km vdot: 62.2 | |
| shoes: Puma Eutopia I |
| Sola Staffel! Short leg this year and a good fast training! 1km was little bit upwards, then 2km sligthly downhill, 1km flat with many corners and the last part with a short uphill part and 500m on the Finnenbahn! Tryed to push as hard as possible from the start. Was alalone along the whole course!! But felt good the whole way and was satisfied with my time and performance! |
| Running trails/roads warm up/down 50:00 [1] 10 km (5:00 / km) +100m 4:46 / km | |
| shoes: Puma Eutopia I |
| WarmUP for the Race and Cool Down! |
Friday May 16 |
| Running50%offl%50trailsroads (Middle O) 52:00 [2]*** 8 km (6:30 / km) +200m 5:47 / km | |
| shoes: VJ Integrator Mar 08 |
| O-Training in Schneittenberg! I've never seen a map that changed that a lot during 10 years! I had orienteering with with the school kids, and thought afterdwards I could do a orienteering training! In the part I had the course with the kids everything seemed to be still quite good maped,but in the parst where I wanted to do my training, there was now only 2m high thorny bushes and shit. no chance to do a o-training! so it was instead running around an look for a place to run beside the trails! not so funny!managed to go to 5 of the 12 controls I wanted:-) Maybe the reason why they have not maped the map since 1994! |
Thursday May 15 |
| Running trails/roads (DL) 45:00 [2] 9 km (5:00 / km) +250m 4:23 / km | |
| shoes: Puma Eutopia I |
| Easy DL around Aetigkofen! |
Wednesday May 14 |
| Running trails/roads intervals (Hard Interval) 17:10 [5] 5.9 km (2:55 / km) | |
| max:188 shoes: Puma Eutopia I |
| Intervals at home on my usual forest road interval round! 800m with some climb of about 10m. Did 5x 1' /R 1' + 3x 800m/R 3' + 5x 1'/R 1'! |
| Running drills (Running Drills) 10:00 [2] | |
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| Running trails/roads (DL) 1:16:00 [2] 14 km (5:26 / km) +300m 4:54 / km | |
| ahr:145 shoes: Puma Eutopia I |
| WarmUP 25' CoolDown 30' + Rest betwenn the Intervals! |
Tuesday May 13 |
| Running trails/roads (Easy Jog) 45:00 [2] 9 km (5:00 / km) +40m 4:53 / km | |
| ahr:135 max:159 slept:7.0 shoes: Puma Eutopia I |
| Easy Run with the tuesday Interval Group! Almost everybody had a hard race in the weekend! Only taking it easy and feel the nice summer weather! Actually I had not that bad legs from the race yesterday, don't really know why? |
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| C • me either! we didn't run fa... 2 |
| Stability (Core strenght) 15:00 [2] | |
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| Some core strenght training on the football pitch! |
Monday May 12 |
| Running trails/roads race (5000m on track) 15:59 [5] 5 km (3:12 / km) +0m 3:12 / km vdot: 64.7 | |
| slept:7.5 shoes: Puma Prevail |
| 5000m Race in Zofingen Pfingstmeeting! I had a goal to run 15:35-15:40! I had some trainigs before an thougth to open with 74 sec and to hold this pace through the whole race. I said me before the race not to open to hard and look for my own, but how it is. What are you doing when everybody is opening too fast? I was running with the guys I thougt I would be able run about the same pace. First km in 3:01, already there I knew it would gonna be too hard! After 2 1/2 km I hade to open a gap to the others and was running the whole rest quite alone. Not a good feeling! So I became slower and slower until the end! Only in the last loop I felt better again! Ending in 15:59 or 16:00! Really disappointing, even my best time from last year is only 8sec faster I think with a little bit more cleverness I could run faster!
I have to run this race once again this year! That can't be ok! |
| Running trails/roads warm up/down (WarmUP and CoolDown) 40:00 [1] 5 km (8:00 / km) | |
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| WarmUp and CoolDown for the Race on the track! |