Sunday Apr 22 |
 | Bike 1:20:00 [2]22.2 km (3:36 / km) +270m 3:24 / km | |
| ahr:115 shoes: Scott MC 20 |
| Biking from Burgdorf to Herzogenbuchsee for the O-Meet. with Irene. |
| Orienteering race 53:42 [4]8.2 km (6:33 / km) +220m 5:46 / km | |
| ahr:175 shoes: VJ Integrator 06/1 |
| Herzogenbuchser OL, local race, HAL (Oenzberg) 12/29
Very nice course on a quite small map. The course was arranged in 4 small loops with many controls (35 total) and therefore lots of direction changes. Good runnability made it even more pleasant.
I made 4 or 5 minor wobbles 15-30" sec each.
Results |
| Bike 1:07:00 [2]22 km (3:03 / km) +180m 2:56 / km | |
| ahr:142 shoes: Scott MC 20 |
| Biking home from the event. Different route with less climb but more on paved roads. |
| Strength (core) 10:00 [1] | |
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Saturday Apr 21 |
| Running 59:50 [3]11.1 km (5:23 / km) +260m 4:50 / km | |
| ahr:144 shoes: Asics Kayano 07 |
| Bu-Büttikofen-Färnstu-Bu. Irene joined me on the bike to test her new clipless pedals - she never forgot to unclip ;-). |
| Strength (core) 10:00 [0] | |
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| keeping up the good work... |
Friday Apr 20 |
| Bike 1:45:00 [3]29 km (3:37 / km) +690m 3:14 / km | |
| ahr:140 shoes: Scott MC 20 |
| Biking home after work via Lueg. A bit dizzy today, so there was not much to lueg up on the Lueg (hehe one for the Swiss guys...). Still a very nice ride (actually my first one this year). Adding an additional uphill via Heimiswil and the Färnstu in the end to get some more time in. |
Thursday Apr 19 |
| Strength (core) 5:00 [3] | |
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Wednesday Apr 18 |
| Running intervals 22:30 [4]6 km (3:45 / km) | |
| max:172 shoes: Nike Air ZOOM Elite 06 |
| 6x1000m. Fast but not full interval speed because I ran with Chris. Planned to do more but by left calf started to cramp up after 5 so after 6 I decided to quit. |
| Running warm up/down 30:00 [3]5 km (6:00 / km) | |
| shoes: Nike Air ZOOM Elite 06 |
| Warm up/down and running between intervals. |
| Strength (core) 5:00 [0] | |
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Tuesday Apr 17 |
| Climbing 1:00:00 [1] | |
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| 5b, 5b+, 5c, 5b, 5c+, (6a), (6b), 5c
No problems with my shoulder, hope that it finally healed... |
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| C • is that indoors? 2 |
Monday Apr 16 |
| Running 39:45 [3]8 km (4:58 / km) +25m 4:54 / km | |
| shoes: Asics 05 |
| Lunch run with P&A.
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| Note | |
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| Just realized, that my good old 05' Asics got 99h56'58" of running on it and 1060 Km. Probably a good time to retire it, or shall I break 100h...? |
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| C • Get 100 and 3 |
| Strength (core) 10:00 [3] | |
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| situps etc... |