Tuesday Feb 28 |
 | Running (Morning run) 22:03 [2] 3.5 km (6:18 / km) | |
| ahr:112 max:125 shoes: Asics Gel DS Trainer IX |
| Along the river Zezere. |
| Orienteering race 25:29 [5] *** 2.8 km (9:06 / km) +145m 7:14 / km | |
| ahr:157 max:166 shoes: Asics Gel DS Trainer IX |
| Day 4 of POM. City race in Abrantes. Nice weather. Had a good race until control #9 inside the castle. Didn't realize the easy passage to the outside because it was overprinted on the map by the connecting line to #10. Went backward then, losing about 3'. Too bad, missed the best time by 1'49"... |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Asics Gel DS Trainer IX |
| before the race. |
Monday Feb 27 |
| Running (Morning run) 20:43 [2] 3.5 km (5:55 / km) | |
| shoes: Asics Gel DS Trainer IX |
| Along the river Zezere. |
| Orienteering race 37:05 [5] *** 5.6 km (6:37 / km) +80m 6:11 / km | |
| ahr:159 max:166 shoes: VJ Integrator |
| Day 3 of POM. Sunny and warm. I had a godd run, less than 1' of mistakes. Best time again. In front by 2'. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before the race. |
Sunday Feb 26 |
| Orienteering race 1:02:19 [4] *** 7.8 km (7:59 / km) +200m 7:05 / km | |
| ahr:155 max:164 shoes: VJ Integrator |
| Day 2 of POM. Sunny but rather cold. Good run except for the fact that I lost more than 4' at control #15, a few meters away from the road. Just didn't see it. Still best time but only by a few seconds. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Integrator |
| Short warm up before the race. |
Saturday Feb 25 |
| |
| Event: Portugal O-Meeting
|
| Running (Morning run) 24:00 [2] 4 km (6:00 / km) | |
| ahr:114 max:129 shoes: Asics Gel DS Trainer IX |
| At Constancia from the Hotel along the river Tejo. |
| Orienteering race 33:45 [4] 4 km (8:26 / km) +125m 7:18 / km | |
| shoes: VJ Integrator |
| Day 1 of Portugal O-Meeting. Heavy rain during the race. Had a good run but noticed afterwards that unfortunately had left out control #14. Too bad, all days will be counted... |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| |
| Before the race. |
Friday Feb 24 |
| Orienteering 1:15:00 [2] *** 6 km (12:30 / km) +320m 9:52 / km | |
| ahr:122 max:145 shoes: Jalas |
| Model event of Portugal O-Meeting near Abrantes. |
Thursday Feb 23 |
| Note | |
| |
| Travel to Portugal O-Meeting. |
Wednesday Feb 22 |
| Running (Morning run) 25:56 [2] | |
| ahr:117 max:131 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering tempo 36:01 [4] *** 4.8 km (7:30 / km) +170m 6:22 / km | |
| ahr:145 max:155 shoes: Jalas |
| Two short courses on Altberg. |
| Running warm up/down 27:00 [2] 4 km (6:45 / km) +120m 5:52 / km | |
| shoes: Jalas |
| Before, between, after the o trainings. |
Tuesday Feb 21 |
| Running (Morning run) 36:43 [2] 6.5 km (5:39 / km) +110m 5:12 / km | |
| ahr:119 max:133 shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 47:00 [1] | |
| |
| 10' of indoor cycling as a warm up + some stretching. |
Monday Feb 20 |
| Running (Morning run) 25:37 [2] 4.5 km (5:42 / km) +85m 5:12 / km | |
| ahr:115 max:128 shoes: Asics Gel DS Trainer IX |
| |
| Running tempo 42:48 [4] 9 km (4:45 / km) +200m 4:17 / km | |
| ahr:143 max:159 shoes: Asics Gel DS Trainer IX |
| Buchs loop. Good conditions. Was able to run at a good pace. |
| Cycling warm up/down (On TravelMag) 30:00 [1] 12 km (2:30 / km) | |
| ahr:112 max:122 |
| Recovery after tempo running. |
Sunday Feb 19 |
| Running (Morning run) 30:20 [2] 5.5 km (5:31 / km) +100m 5:03 / km | |
| ahr:121 max:134 shoes: Asics Gel DS Trainer IX |
| |
| Cycling (On TravelMag) 1:05:00 [2] 26 km (2:30 / km) | |
| ahr:108 max:123 |
| |
Saturday Feb 18 |
| Orienteering race 37:45 [5] *** 5.6 km (6:44 / km) +125m 6:04 / km | |
| shoes: VJ Integrator |
| MUBA-OL near Basel. Fast and easy. A good run over all. Map was a bit outdated (1999). Small paths no longer visible at some places. Won M60. Surprisingly nice and warm weather. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before and after the race. |
Friday Feb 17 |
| Running (Morning run) 30:32 [2] 5.5 km (5:33 / km) +100m 5:05 / km | |
| ahr:120 max:132 shoes: Asics Gel DS Trainer IX |
| Breitlen loops. |
Thursday Feb 16 |
| Running 45:17 [3] 9 km (5:02 / km) +200m 4:32 / km | |
| ahr:135 max:152 |
| Loop to Buchs. Good pace. Reasonable temperature this afternoon. |
| Cycling (On TravelMag) 47:00 [2] 18 km (2:37 / km) | |
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| |
Wednesday Feb 15 |
| Strength (Machines) 46:00 [1] | |
| |
| 10' of indoor cycling as a warm up + some stretching. |
| Cycling intervals (On TravelMag) 16:00 [4] 9 km (1:47 / km) | |
| max:147 |
| intervals 16x 60", 60" recovery cycling between intervals. |
| Cycling warm up/down (On TravelMag) 40:00 [2] 18 km (2:13 / km) | |
| ahr:121 |
| Before, between and after intervals. |
| Note | |
| |
| Lack of motivation to run today. Weather was not inviting to go outdoors: too much rain and wind. But I need 2 or 3 harder workouts to prepare for Portugal O-Meeting end of next week. |
Tuesday Feb 14 |
| Running (Morning run) 31:18 [2] 5.5 km (5:41 / km) +105m 5:12 / km | |
| ahr:119 max:136 shoes: Asics Gel DS Trainer IX |
| |
| Cycling (On TravelMag) 1:10:00 [2] 30 km (2:20 / km) | |
| ahr:115 max:135 |
| 20' warm up, 40' steady pace, 10' warm down. |
Monday Feb 13 |
| Strength (Machines) 46:00 [1] | |
| (rest day) |
| 10' of indoor cycling as a warm up + some stretching. |
Sunday Feb 12 |
| Orienteering long 2:05:10 [3] *** 10 km (12:31 / km) +470m 10:08 / km | |
| ahr:127 max:143 shoes: Jalas |
| Did 212 controls today! First part was 60 controls on my map Breitlen, scale 5k. Then a sprint plug in with 52 controls on map Maiacher, scale 1k. Finally another 100 controls on map Breitlen. I do not claim a new world record: no SportIdent units where placed at the controls. To tell the truth, they were not marked at all! |
| Running warm up/down 12:00 [2] 2 km (6:00 / km) | |
| shoes: Jalas |
| To the start of the o training, then back from finish. |
Saturday Feb 11 |
| Running (Morning run) 26:40 [2] 4.5 km (5:56 / km) +85m 5:25 / km | |
| ahr:117 max:132 shoes: Asics Gel DS Trainer IX |
| In the sunshine on snow covered trails. |
| Orienteering 1:19:11 [3] 9.5 km (8:20 / km) +300m 7:12 / km | |
| ahr:133 max:156 shoes: Jalas |
| Two loops on Baldegg-Horn, near Baden. Sunny weather, snow 10 cm. Did 26 controls in a less than exciting terrain. |
Friday Feb 10 |
| Running (Morning run) 1:01:08 [2] 11 km (5:33 / km) +210m 5:04 / km | |
| ahr:122 max:139 shoes: Asics Gel DS Trainer IX |
| Running more than one hour before breakfast is hard! |
| Cycling (On TravelMag) 1:00:00 [3] 28 km (2:09 / km) | |
| ahr:118 max:136 |
| Indoor cycling, 20' warm up, 30' steady pace, 10' recovery cycling. |
Thursday Feb 9 |
| Running (Morning run) 32:03 [2] 5.5 km (5:50 / km) +85m 5:25 / km | |
| ahr:118 max:134 shoes: Asics Gel DS Trainer IX |
| Breitlen loops. Winter is back, 10cm of fresh snow on the ground. |
| Cycling (On TravelMag) 40:02 [2] 16 km (2:30 / km) | |
| ahr:113 max:131 |
| Immediately after the morning run, all before breakfast. |
| Cycling intervals (On TravelMag) 16:00 [4] 9 km (1:47 / km) | |
| max:148 |
| Indoor cycling intervals: 16x 60", 60" recovery cycling between intervals. |
| Cycling warm up/down (On TravelMag) 47:00 [2] 18 km (2:37 / km) | |
| ahr:110 |
| Before, between, after intervals. |
Wednesday Feb 8 |
| Running (Morning run) 50:26 [2] 9 km (5:36 / km) +160m 5:09 / km | |
| ahr:120 max:133 shoes: Asics Gel DS Trainer IX |
| Breitlen loops, then Boppelsen. |
| Strength (Machines) 49:00 [1] | |
| |
| Includes 10' of indoor cycling for warm up + some stretching. |
Tuesday Feb 7 |
| Running (Morning run) 30:52 [2] 5.5 km (5:37 / km) +90m 5:11 / km | |
| ahr:120 max:136 shoes: Asics Gel DS Trainer IX |
| Breitlen loops. |
| Running 1:03:03 [3] 11 km (5:44 / km) +270m 5:06 / km | |
| ahr:126 max:143 shoes: Asics Gel DS Trainer IX |
| 2nd run of the day. Some loops on Bueliberg. Light snow shower. |
Monday Feb 6 |
| Running (Morning run) 38:22 [2] 6.5 km (5:54 / km) +95m 5:30 / km | |
| ahr:120 max:139 shoes: Asics Gel DS Trainer IX |
| Breitlen and Otelfingen. |
| Cycling (On TravelMag) 1:05:00 [2] 26 km (2:30 / km) | |
| ahr:119 max:137 |
| Reading the newspapers. |
Sunday Feb 5 |
| Running (Morning run) 50:28 [2] 9 km (5:36 / km) +160m 5:09 / km | |
| ahr:123 max:137 shoes: Asics Gel DS Trainer IX |
| Breitlen loops, then Boppelsen. |
| Strength (Machines) 48:00 [1] | |
| |
| Includes warm up (10' indoor cycling) + some stretching. |
Saturday Feb 4 |
| Running (Morning run) 31:11 [2] 5.5 km (5:40 / km) +90m 5:14 / km | |
| ahr:118 max:134 shoes: Asics Gel DS Trainer IX |
| Breitlen loops. Fog and freezing cold. |
| Cycling intervals (MTB on TravelMag) 12:00 [4] 7 km (1:43 / km) | |
| max:156 |
| Intervals 12x 60", 60" recovery cycling between intervals. |
| Cycling warm up/down (MTB on TravelMag) 53:00 [2] 20 km (2:39 / km) | |
| ahr:120 |
| Before, between and after intervals. |
Friday Feb 3 |
| Running (Morning run) 31:37 [2] 5.5 km (5:45 / km) +90m 5:19 / km | |
| ahr:119 max:139 shoes: Asics Gel DS Trainer IX |
| Breitlen loops. A drop of 20°C compared to the beach of Madeira. brrrr. |
| Strength (Machines) 36:00 [1] | |
| |
| Includes 10' of stretching. |
| Cycling (Indoor trainer) 52:00 [2] 20 km (2:36 / km) | |
| ahr:118 max:134 |
| 10' to warm up for strength training, 42' with higher pace later. |
Thursday Feb 2 |
| Note | |
| (rest day) |
| Traveling home from Madeira. Had to get up at 4am.
Madeira maps on my Blog. |
Wednesday Feb 1 |
| Running (Morning run) 34:44 [2] 6 km (5:47 / km) +20m 5:42 / km | |
| shoes: Asics Gel DS Trainer IX |
| Along the beach, with a beautiful sun rise over ilhas desertas. |
| Orienteering 42:21 [2] *** 4 km (10:35 / km) +120m 9:12 / km | |
| shoes: Jalas |
| O training in the western part of Madeira on map Estanquinhos at altitude 1600m. Mostly open terrain, the fog made it a bit more diffucult. Rough footing again. Did 16 out of the 22 controls on the map. |
| Orienteering 27:47 [3] *** 3 km (9:16 / km) +100m 7:56 / km | |
| shoes: Jalas |
| Another (and final) o training on Madeira island. Half an hour later on another map. Scale 7.5k this time. At Fanal, altitude 1150m and still in the fog. I found this to be the nicest terrain I ran on Madeira. Mostly open and with good runnability. I did 14 out of 22 controls on the map, avoiding the green part, where the routes would have been on trails anyway. |
| Running (Morning run) 24:39 [2] 4 km (6:10 / km) | |
| ahr:114 max:122 shoes: Asics Gel DS Trainer IX |
| |
