Monday Feb 28 |
 | Running (Morning run) 28:18 [2] 4.5 km (6:17 / km) +85m 5:45 / km | |
| ahr:126 max:139 |
| What a difference to yesterday's run! Temperatur 20°C lower, deep snow instead of the sand. Freezing headwind too. At least I was running in the sunshine. |
| Strength (machines) 45:00 [1] | |
| |
| Includes 10' of warm-up cycling on the Stairmaster, and some stretching. |
| Cycling intervals (On Stairmaster) 50:00 [3] 22 km (2:16 / km) | |
| ahr:124 max:143 |
| 10' warm-up, intervals 16x 1', 1' recovery between intervals, 9' cool-down. |
Sunday Feb 27 |
| Running (Morning run) 42:38 [2] 7 km (6:05 / km) +25m 5:59 / km | |
| ahr:117 max:129 |
| Cabo Cervera at the beach. Recovery from yesterdays long distance run.
Travel back today. From sand to snow... |
Saturday Feb 26 |
| Orienteering race 3:06:29 [4] **** 22 km (8:29 / km) +365m 7:50 / km | |
| ahr:149 max:162 spiked:139/150c |
| O-race with 150 controls. In the dune forests near Guardamar, Spain. They call it a world record. Never did a run of this length before but no problems physically. Biggest problem was actally to keep in mind the number of the next control. Change of SportIdent at #50 and #100. Had a number of mistakes for a total of about 15 minutes. Got lost once completly, which counted for 7 to 8 minutes alone. Winners were Pasi Ikonen in 1:47 and Minna Kauppi in 2:00. About 80 runners at the start.
map (south part)l
map (north part) |
Friday Feb 25 |
| Running (Morning run) 23:27 [2] 4 km (5:52 / km) +25m 5:41 / km | |
| ahr:115 max:125 (rest day) |
| From the Hotel Cabo Cervera along the beach. Easy day, because of 150 controls tomorrow. |
Thursday Feb 24 |
| Orienteering race 20:47 [4] ** 3.4 km (6:07 / km) +40m 5:46 / km | |
| ahr:151 max:166 |
| Sprint-O on the Isla Tabarca. Technically easy, fast running. Nice boat trip to the island, half an hour from Santa Pola. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| |
| Before the race. |
| Orienteering 28:03 [3] *** 3.4 km (8:15 / km) +60m 7:35 / km | |
| ahr:132 max:145 |
| O-training with map of yesterday's camp championship. Did it the other way round, at much lower pace. |
| Running warm up/down 12:00 [2] 2 km (6:00 / km) | |
| |
| Before/after training. |
Wednesday Feb 23 |
| Orienteering 50:33 [2] *** 5.2 km (9:43 / km) +85m 8:59 / km | |
| ahr:117 max:135 |
| Another easy paced map training near Guardamar. Sunny weather once more. Rather flat but rough footing. Average HR only 117, am I still alive? Well, it saved energy for the camp championship in the afternoon :-)
|
| Orienteering race 25:28 [4] *** 3.4 km (7:29 / km) +60m 6:53 / km | |
| ahr:152 max:161 |
| The camp championship in Guardamar norte, a very nice dune area near the beach. Here I could go full speed. Everybody (37 people) ran the same course, which was a butterfly with 3 loops and mass start. So I had to compete with Pasi and a bunch of other fast runners. Made 2 or 3 small mistakes (a total of 2'), all in all a good run for me. Used mainly the compass and tried to check the distance. HR a bit low still.
Thanks to an age bonus system I was second! That means I am vice champion of the training camp, beating Pasi and Minna... (age bonus for M50 and older). By the way, Pasi did it in 16:03, Minna in 17:06, best time was 15:59. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| |
| Before/after the race. |
Tuesday Feb 22 |
| Orienteering 1:22:19 [3] *** 7 km (11:46 / km) +365m 9:20 / km | |
| ahr:128 max:145 spiked:14/16c |
| What Pasi calls a multi-challenges training. In Sierra del Molino. Training control taking, route choices and keeping direction. Took it very easy. Weather sunny again. |
| Orienteering 48:56 [2] *** 4 km (12:14 / km) +145m 10:21 / km | |
| ahr:114 max:130 |
| 2nd training of the day in Coto Cuadros. Was planned as a longer route choice training. This couldn't happen because there was hunting in the area. Therefore I did a short course of my own in the hunterless part of the map. Was a bit tired from the morning training, went very slowly. Footing was rough too. |
Monday Feb 21 |
| Orienteering 53:00 [3] **** 5.3 km (10:00 / km) +150m 8:46 / km | |
| spiked:11/13c |
| Channel-O training in Guadamar norte near the beach. Fine training to keep contact to the map. Actually I cheated once or twice and used the compass... Even so had problems with two controls, lost about 2 minutes on each. Weather has changed now, slight rainfall :-( |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
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| Before/after sprint. |
| Orienteering race 29:13 [4] *** 3.1 km (9:25 / km) +60m 8:36 / km | |
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| Sprint training in Playa del Carabasi. Rain had stopped in the meantime. Rough footing slowed me down at the beginning, then was able to run a bit more sprintlike. Somehow managed to punch the last control twice while second last was missing.... |
Sunday Feb 20 |
| Orienteering race (Middle distance) 32:45 [4] *** 3.3 km (9:55 / km) +80m 8:51 / km | |
| ahr:147 max:159 spiked:12/14c |
| 2nd day of Championship of Valencia. On another part of the Biar map. Better run than yesterday, but far from perfect. Missed control #5 which was hidden in the bushes. A follow up mistake then at #7. 2nd place (out of 17) in M50, 11" behind. (yesterday I was 6th). |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| |
| Before/after race. |
| Orienteering 48:23 [3] **** 3.5 km (13:49 / km) | |
| spiked:6/9c |
| Night O training at Guardamar. Had problems with my glasses, humidity was high and so I couldn't see very much. But a nice training, temperature was not as low as I expected. |
Saturday Feb 19 |
| Orienteering race 1:05:53 [4] *** 6.1 km (10:48 / km) +285m 8:45 / km | |
| ahr:144 max:158 spiked:10/13c |
| Map Biar near Alicante. Rather bad run. Was entered in M50 class, motivation rather low, also low concentration level. Lost about 10' at #4, 7 and 9. Also some funny route choice decisions.
Hope to do better tomorrow... |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| |
| Before/after race. |
| Orienteering 40:00 [2] 4 km (10:00 / km) | |
| |
| O training prepared by Pasi Ikonen and Minna Kauppi on map "Guardamar sur" (near the beach) with group of about 30 runners. Training with team of 3. 2 maps, controls only on one map. Maps changed hands between each control. |
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| C • spanien... 1 |
Friday Feb 18 |
| Note | |
| |
| Travel day, Trip to Spain: Training Camp of Pasi Ikonen (Feb. 19-23). Also a race with 150 controls (21.1km) there in Alicante (Feb. 26). |
| Running 42:00 [2] 7 km (6:00 / km) +15m 5:56 / km | |
| ahr:119 max:128 |
| Easy jogging on the beach of Torrevieja. |
Thursday Feb 17 |
| Running (Morning run) 41:00 [3] 7 km (5:51 / km) +130m 5:22 / km | |
| ahr:127 max:141 |
| Breitlen loops. |
| Running 51:02 [3] 9 km (5:40 / km) +200m 5:06 / km | |
| ahr:129 max:146 |
| Buchs loop. 2nd run of the day = prepairing for training camp Alicante starting on Saturday with 2 trainings per day :-) . Weight down to 58.5kg, body fat 9.5%, time to refill some beer... |
Wednesday Feb 16 |
| Strength (machines) 45:00 [1] | |
| |
| Includes 10' warm up + some stretching. |
| Cycling intervals (Stairmaster) 30:00 [4] 15 km (2:00 / km) | |
| max:144 |
| Intervals 8x 2', 2' recovery cycling between intervals. |
| Cycling warm up/down (Stairmaster) 20:00 [2] 7 km (2:51 / km) | |
| |
| Before/after intervals. |
Tuesday Feb 15 |
| Ski XC long (classic) 2:32:54 [2] 27 km (5:40 / km) +425m 5:15 / km | |
| ahr:123 max:142 |
| Prada, Isla, Laghizun, Rens, Flims, Conn, Sur Aua. Slight snowfall, but track was mostly ok, much better than last time (Sunday). On Fischer waxless, length 178 cm. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| |
| To/from XC center. |
Monday Feb 14 |
| Running long 1:11:30 [3] 12 km (5:58 / km) +240m 5:25 / km | |
| ahr:129 max:144 |
| Fine snowjog to Trin-Digg-Prada. 10 cm of powder on the trails. |
| Cycling intervals (on Travel Mag) 31:00 [4] 15 km (2:04 / km) | |
| max:143 |
| Intervals 16x 1', 1' recovery between intervals. Watching DVD. |
| Cycling warm up/down (on Travel Mag) 20:00 [2] 7 km (2:51 / km) | |
| ahr:118 weight:59.9kg |
| Before/after intervals. |
Sunday Feb 13 |
| Ski XC long (classic) 1:30:36 [2] 14 km (6:28 / km) +145m 6:09 / km | |
| ahr:126 max:140 |
| Prada (2x), Isla, Sur Aua. On Fischer waxless as usual. Snowfall all day, slow track or no track. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| |
| To/from XC center. |
Saturday Feb 12 |
| Running 18:00 [2] 3 km (6:00 / km) | |
| |
| Warm-up for city-O. |
| Orienteering (City-O) 31:44 [5] ** 4.2 km (7:33 / km) +25m 7:20 / km | |
| ahr:154 max:163 spiked:16/16c |
| City race in Chur (actually in the suburbs, see map) . Ran about 6 km for direct distance of 4.2 km. Good run, won M60. Only problem I had was on the way to #10, where I stood in front of the entrance to an underground parking lot... Checked all the control numbers this time.
Seems I pushed not hard enough, HR average was only 154 bpm.
Weather was acceptable, rain before and after.
|
Friday Feb 11 |
| Strength (machines) 47:00 [1] | |
| |
| Includes 10' of warm-up + some stretching. Easy day before the race tomorrow. |
Thursday Feb 10 |
| Running intervals (trail) 32:16 [4] 6.5 km (4:58 / km) +120m 4:33 / km | |
| max:162 |
| Breitlen loop (800m, 15m ascent). Half of it was icy, the other half with good runnability. Ran the loop 8 times. Pushed the speed on the good part (uphill), recovery on the ice. |
| Running warm up/down 26:17 [2] 4.5 km (5:50 / km) +65m 5:27 / km | |
| ahr:126 |
| Before/after intervals. |
Wednesday Feb 9 |
| Running 1:21:16 [3] 15 km (5:25 / km) +250m 5:00 / km | |
| ahr:129 max:143 |
| Eigi-Wettingen-Otelfingen. Longjog. Sunny weather, warm. |
Tuesday Feb 8 |
| Running (Morning run) 22:54 [2] 4 km (5:44 / km) +60m 5:20 / km | |
| ahr:122 max:133 |
| Parlatsch loop. |
| Strength (machines) 35:00 [1] | |
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| |
| Cycling (Stairmaster) 52:00 [4] 25 km (2:05 / km) | |
| max:141 |
| Indoor cycling. Intervals 16x 1'. 1' recovery to HR ~110 bpm between intervals. Sequence actually was: 10' warm-up, 35' machines + some stretching, then interval session on Stairmaster, 6' cool-down. |
Monday Feb 7 |
| Running (Morning run) 23:17 [2] 4 km (5:49 / km) +60m 5:25 / km | |
| ahr:123 max:137 |
| Parlatsch loop. Icy trails. |
| Ski downhill 47:00 [1] | |
| |
| Alpine skiing in the Flims-Nagens-Mutta region. 4700m of downhill. Very good snow and weather conditions. A bit crowded today. |
| Running 38:31 [3] 7 km (5:30 / km) +120m 5:04 / km | |
| ahr:127 max:142 |
| 2nd run of the day. Bot Fiena (Porclis). A reasonable effort after downhill skiing in the afternoon. |
Sunday Feb 6 |
| Running (Morning run) 21:49 [3] 4 km (5:27 / km) +50m 5:08 / km | |
| ahr:129 max:141 |
| Parlatsch loop. |
| Ski XC (classic) 1:16:43 [3] 14 km (5:29 / km) +120m 5:15 / km | |
| ahr:131 max:144 |
| Prada (2x), Isla, Sur Aua ,same as 4 days ago, same skis. Faster track today: ~16' better time!. |
| Running 38:55 [3] 7 km (5:34 / km) +110m 5:09 / km | |
| ahr:129 max:139 |
| To/from XC center. Back via Porclis, Bot Fiena. |
Saturday Feb 5 |
| Ski XC (classic) 2:29:38 [3] 27 km (5:33 / km) +415m 5:09 / km | |
| ahr:128 max:143 |
| Prada, Isla, Laghizun, Cresta, Flims, Conn, Sur Aua. Fischer super light (waxless) as usual. Very good weather and snow conditions. Another long distance effort. Hope it helps to build endurance for the 150 control O in Alicante. |
| Running 15:00 [2] 2.5 km (6:00 / km) | |
| |
| To/from XC center. |
Friday Feb 4 |
| Running (Morning run) 22:54 [2] 4 km (5:44 / km) +60m 5:20 / km | |
| ahr:129 max:140 |
| Parlatsch loop. In bright sunshine. |
| Ski downhill 47:20 [1] | |
| |
| Flims, Nagens, Mutta. Beautiful weather, good conditions. Did 4730 vertical meters of downhill. Total time out was 3 hrs 15'. |
| Running 49:52 [3] 9 km (5:32 / km) +200m 4:59 / km | |
| ahr:133 max:150 |
| Trin, Digg. Tough at the beginning (tired after downhill skiing). |
Thursday Feb 3 |
| Ski XC (classic) 1:31:50 [3] 15 km (6:07 / km) +240m 5:40 / km | |
| ahr:131 max:143 |
| Prada, Isla, Laghizun, Cresta, Sur Aua. Skis: Fischer super light (waxless) again. Weather was better than yesterday, even sunny in the second half. |
| Running 34:30 [2] 6 km (5:45 / km) +70m 5:26 / km | |
| |
| To/from XC center. Had to defend against a dog attack at the end. Seems I have to be armed for future joggings! |
Wednesday Feb 2 |
| Ski XC (classic) 1:29:20 [3] 14 km (6:23 / km) +140m 6:05 / km | |
| ahr:129 max:140 |
| Prada (2x), Isla, Sur Aua. Skis were Fischer Super light (waxless). Slight snowfall all day, slow track. Adductors ok again. Did a GPS track log with my Garmin etrex in the back pocket. Worked very well (mostly open area), except at the edge of the forest in the south part (Start/Finish area of WOC 2003). |
| Running 15:00 [2] 2.5 km (6:00 / km) | |
| |
| To/from XC center. |
Tuesday Feb 1 |
| Running 50:29 [3] 9 km (5:37 / km) +200m 5:03 / km | |
| ahr:130 max:147 |
| To Digg, Trin, the usual loop. Lots of new snow, but trails were well prepared in the afternoon. |
| Cycling (on Travel Mag) 31:00 [4] 15 km (2:04 / km) | |
| max:147 |
| Intervals 16x 1', 1' recovery between intervals to HR below 120 bpm. Watched a movie (middle section of "The Boat"). |
| Cycling (on Travel Mag) 20:00 [2] 8 km (2:30 / km) | |
| |
| Warm-up/cool down for intervals. 10' + 10'. |
