Sunday Jun 8 |
 | Town/Park Orienteering race (Sprint Race) 17:42 [5]*** 3.2 km (5:32 / km) +30m 5:17 / km | |
| spiked:18/20c shoes: Puma Eutopia I |
| Sprint WOC Test Swiss Team! I wanted to avoid stupid mistakes and show a solid race. I almost had a clean race, some smaller not the best route choices. Maybe it was a bit to much focus on security! But quite good, I have to become faster in such sprints in future! |
| Running trails/roads warm up/down 50:00 [2]7 km (7:09 / km) | |
| shoes: Puma Eutopia I |
| WarmUP and Cool Down for Sprint Race in Romanshorn! |
Saturday Jun 7 |
| Running trails/roads (Footing) 26:00 [1]5 km (5:12 / km) +50m 4:57 / km | |
| shoes: Puma Phasis |
| Footing with Ines, Steff and Bee around Steinhölzli! |
Friday Jun 6 |
| Orienteering race (Middle O) 40:02 [4]*** 6 km (6:40 / km) +250m 5:31 / km | |
| spiked:22/26c shoes: VJ Integrator Mar 08 |
| Middle WOC Test of Swiss Team! It was a quite challenging race with some tricky parts! It went quite well, had some minor problems at 4 controls but every time i knew what I was doing! That was nice race! Really proud that I could performe on this level again! |
| Running trails/roads warm up/down 50:00 [2]6 km (8:20 / km) +125m 7:33 / km | |
| shoes: VJ Integrator Mar 08 |
| WarmUP and Cool Down |
Thursday Jun 5 |
| Orienteering (Middle Warm UP) 50:00 [2]6 km (8:20 / km) +150m 7:24 / km | |
| shoes: VJ Integrator Mar 08 |
| O-WarmUP for test races and testing of d-16 course in Martinsflue! |
Wednesday Jun 4 |
| Running trails/roads intervals (Short Intervals) 7:00 [5]2.2 km (3:11 / km) +30m 2:59 / km | |
| shoes: Puma Phasis |
| 4x30"-3x1'-4x30"! |
| Running trails/roads warm up/down 43:00 [1]6 km (7:10 / km) +100m 6:37 / km | |
| shoes: Puma Phasis |
| WarmUp,Cool Down and Rest! incl. some running drills! |
| Running trails/roads 25:00 [2] | |
| shoes: Puma Trailfox Gore |
| Control setting for Junior Training! |
Tuesday Jun 3 |
| Running trails/roads 40:00 [2]7 km (5:43 / km) +220m 4:56 / km | |
| shoes: Puma Phasis |
| LDL after a short storm! Nice to run in this fresh air! |
Monday Jun 2 |
| Stability 30:00 [2] | |
| |
| WarmUP and Stability before Strength training! |
| Strength Workout (strength legs) 20:00 [2] | |
| |
| Usual program, but only 50% of the normal repetitions! |
| Jumps (hurdles and others) 25:00 [3] | |
| |
| as normal program, but only 50% of all jumps! |
| Running trails/roads (LDL) 43:00 [1]7 km (6:09 / km) +120m 5:39 / km | |
| ahr:133 max:158 slept:8.0 |
| Sumptour short Version with Bee! |