Training Archive: mikee

Event: Swiss Championships Middle (Swiss/Austria)
 

Orienteering race 34:52 [4] 5.2 km (6:42 / km) +175m 5:44 / km
ahr:175 shoes: VJ Integrator 08

Swiss Middle Champs - Göfis-Tona (AUT) - H35 (4/22)

Good run. Started fast (too fast? a small wobble on the first) and could keep a high pace throughout the race. I made only a few very small mistakes probably less than 1' in total.

Despite that I'm happy with my race it's interesting to analyze where I loose time. It's on the uphill (6-7) and the following controls (off trail running). It looks like I have to improve this to get better...

Results - Quickroute

C • Yes indeed..., 3

Running warm up/down 20:00 [3] 3 km (6:40 / km)

Running to the start with Fräne plus some more warm up and cool down afterwards.

Note

Unbelivable, I added one more O-Country to my list (despite it beeing very close). More or less in order of appearance:
(CH, D, F, CZ, S, N, It, FIN, BEL, NED, SCOT, POR, USA, BUL, DEN, SLO, AUT)

Event: 4. Nationaler OL (Swiss/Austria)
 

Orienteering race 15:56 [5] *** 2.5 mi (6:22 / mi) +40m 6:04 / mi
ahr:171 shoes: Asics Kayano 07

4th National Race - Feldkirch - H35 (3/19)

Sprint, good run. I can not claim more than 15" mistakes, that's good even for a sprint. (It looks like I'm not Thierry who isn't happy if he looses only 1 sec..). No chance getting close to the first two.

Results

Running warm up/down 35:00 [2] 4.5 km (7:47 / km)
shoes: Asics Kayano 07

From the hotel to the event center to the start plus some warm-up and back to the hotel after the race.

Strength 2:32 [5]

4x4x12" Gripboard

Orienteering 26:00 4.2 km (6:11 / km) +50m 5:51 / km
shoes: Asics Kayano 07

"Sprint"-O in Huttwil. Trickier than I expecte, good training for Saturday. Ran 15' fast, rest a bit easier.

Running warm up/down 30:00 [2] 4 km (7:30 / km)
shoes: Asics Kayano 07

Running 38:25 [3] 8 km (4:48 / km) +25m 4:44 / km
ahr:141

Lunch run with Adrien.

Strength 30:00 [1]

with my new gripboard 4x4x12" hanging on various grips, 4xL-Hang 10"
core strength in between.

Bike 1:25:00 [3] 24 km (3:33 / km) +550m 3:11 / km
ahr:148 shoes: Scott MC 20

Bike to work and bike home via lueg. Added a steep uphill to the Färnstu at the end.

Running 38:50 [3] 8 km (4:51 / km) +25m 4:47 / km
ahr:139 shoes: Asics Kayano 08

Lunch run with Pädu. Humid.