Wednesday Apr 30 |
 | Running 38:39 [3] 8 km (4:50 / km) +25m 4:45 / km | |
| ahr:137 shoes: Nike Air ZOOM Elite 06 |
| Lunch run with Pädu |
Tuesday Apr 29 |
| Running intervals 20:00 [4] 5 km (4:00 / km) | |
| shoes: Asics Kayano 07 |
| Attempt to do an interval: 4x 5'. My legs felt tired and I could not push my HR. I guess I was too lazy recently... |
| Running warm up/down 40:00 [2] 8 km (5:00 / km) | |
| shoes: Asics Kayano 07 |
| Before, after and between the intervals. |
Saturday Apr 26 |
| Running 58:12 [3] 10 km (5:49 / km) +200m 5:17 / km | |
| ahr:152 shoes: Asics Kayano 07 |
| After the caving I went for a run with Jonas in Lucern. From our hotel through the city and afterwards up to the Bireggwald. |
| Various (Caving) 30:00 [0] | |
| |
| Gigathlon RL weekend. We went with the whole organizing comittee into the "Hölloch" one of the largest cave systems of the world. It was very impressing! We did only a tiny part of the >200km cave system but I would have had no chance to find the way out... A total of 3.5 h of 'physical activity' some hiking, climbing, crawling, bare-food wading through ice cold ponds and so on...
The Hölloch is located in the Muotatal, center of the Swiss-O-Week 2009. First, don't miss the SOW 2009: it will be a highlight! Second: go and visit the Hölloch if you are there ;-). |
Wednesday Apr 23 |
| Running 37:32 [3] 8 km (4:42 / km) +25m 4:37 / km | |
| ahr:144 shoes: Nike Air ZOOM Elite 06 |
| Lunch run with P&A&C. Second half a bit faster. |
Sunday Apr 20 |
| Orienteering race 1:04:00 [4] 9.3 km (6:53 / km) +410m 5:38 / km | |
| ahr:171 shoes: VJ Integrator 07 |
| Hindelbanker OL - Wannenthal - HAL (9/18)
Good, clean run but did not push 100%. Just two or three wobbles of 20-30" . Nice terrain and very good course!
Results |
Friday Apr 18 |
| Orienteering 30:00 [2] 4 km (7:30 / km) +150m 6:19 / km | |
| shoes: VJ Integrator 07 |
| hanging markers in Ils Aults for the camp-relay. |
| Orienteering 35:00 [3] 5 km (7:00 / km) +150m 6:05 / km | |
| |
| Picking up and re-hanging markers in Ils Aults for the camp-champs. |
Thursday Apr 17 |
| Orienteering 1:00:00 [2] 6 km (10:00 / km) +200m 8:34 / km | |
| shoes: VJ Integrator 07 |
| Hanging controls for the afternoon (control picking) and picking up controls from the morning session.
Trin - Middle WOC 2003: such a nice map! |
Wednesday Apr 16 |
| Note | |
| |
| Just some random walking/running around in the old city of Chur during our town-O training. Nice to watch the kids running through the city. |
Tuesday Apr 15 |
| Orienteering 30:00 [1] 3 km (10:00 / km) +100m 8:34 / km | |
| shoes: VJ Integrator 07 |
| Ils Aults: Shadowing a couple kids during the line-O plus picking up a few controls afterwards. |
Monday Apr 14 |
| Orienteering 40:00 [2] 4 km (10:00 / km) +100m 8:53 / km | |
| shoes: VJ Integrator 07 |
| Hanging controls for the first session of our training camp. map: Bonaduz. |
Sunday Apr 13 |
| |
| Event: 1. Nationaler OL
|
| Orienteering race 57:24 [4] **** 8.9 km (6:27 / km) +290m 5:33 / km | |
| ahr:174 shoes: VJ Integrator 07 |
| 1st National Race - Hörnliwald - H35 (4/24)
Again a very clean race and I was able to keep a reasonable pace throughout the race.
Results |
| |
| C • Nice races 2 |
| Running warm up/down 10:00 [2] 2 km (5:00 / km) | |
| shoes: VJ Integrator 07 |
| Running to the start and warm up. |
Saturday Apr 12 |
| |
| Event: Swiss Championships (Middle)
|
| Orienteering race 37:30 [5] **** 5.3 km (7:05 / km) +185m 6:01 / km | |
| ahr:181 shoes: VJ Integrator 07 |
| Middle Distance Swiss Champs - Ochsenfurt - H35 (5/25)
Fast race and not too difficult but because of the high speed you had to concentrate the whole time. Very good race, coudn't be much faster. Maybe on a couple of routes I did not choose the fastest but I guess it's difficult to be 100% right. I guess I'm just lacking some speed to be higher up...
Highest average heart rate ever in an O-race.
Results |
| Running warm up/down 15:00 [2] 3 km (5:00 / km) | |
| shoes: VJ Integrator 07 |
| Warm up before the race and running back from the finish. |
Monday Apr 7 |
| Running 40:00 [3] 8 km (5:00 / km) +25m 4:55 / km | |
| shoes: Nike Air ZOOM Elite 06 |
| Lunch-run with P&A. |
Saturday Apr 5 |
| |
| Event: Swiss Championships (Night)
|
| Orienteering race (night) 1:02:00 [4] **** 8.3 km (7:28 / km) +200m 6:40 / km | |
| ahr:174 max:186 shoes: VJ Integrator 07 |
| Swiss Night Champs - Ellikerholz - H35 (1/12)
Rather flat and green wood with some steep slopes in it. The map is three years old and in some parts should defenitely have been updated for a Swiss Champs.
I had a good race after loosing maybe a minute to the first because I got into some fallen trees I got together with Phil between 2 and 3 (he lost some 4' on the second). I lost about one minute to the fourth because of a slow route but we got together again at seven and ran more or less together until the end. I think this helped me much to keep up the pace as you can see from the graph below... It might have been a close call otherwise.
It's nice to win my first Swiss Champs in my new age class. I'm sure next Saturday will be tougher (Middle Distance Champs).
Results |
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| C • Congratulations... 2 |
Thursday Apr 3 |
| Climbing 1:00:00 [0] | |
| |
| with Irene and Rolf @ the Magnet:
5b, 5b, 5b, 6a, 6b+*, (6b+), 6a, (6c)
* onsight
I had a busy week Tu-Wed in Paris not time for training... |