Wednesday Feb 28 |
 | Running (Morning run) 30:12 [2] 5.5 km (5:29 / km) +95m 5:03 / km | |
| ahr:124 max:136 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| Includes warmup + some stretching. |
Tuesday Feb 27 |
| Cycling 55:00 [2] 21 km (2:37 / km) | |
| ahr:111 max:129 shoes: Nike Free |
| Recovery ride. Included 2 surges of 10 minutes. |
Monday Feb 26 |
| Note | |
| |
| Travel day. Back from Portugal.
Portugal maps now here |
Sunday Feb 25 |
| Orienteering race 23:48 [5] **** 3.85 km (6:11 / km) +115m 5:23 / km | |
| ahr:155 max:167 shoes: Integrators2 |
| 3rd event of NAOM. A good run. 1st for the day, 2nd total. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before the race. |
Saturday Feb 24 |
| |
| Event: NAOM - Norte Alentejano O Meeting
|
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators2 |
| Warm up before the race. |
| Orienteering race 46:56 [5] **** 7 km (6:42 / km) +120m 6:11 / km | |
| ahr:154 max:165 shoes: Integrators2 |
| NAOM 1st event: Nice terrain, open with cork oak trees and lots of rocky features. A reasonable run except for one gigantic mistake to control #9. Totally lost map contact. Time lost was nearly 10 minutes, outch....
|
| Orienteering race 18:07 [4] *** 2.9 km (6:15 / km) +20m 6:02 / km | |
| ahr:145 max:158 shoes: Brooks Glycerin 4 |
| 2nd event of NAOM: Night sprint in Nisa. A good run finally. 1st place. |
Friday Feb 23 |
| Orienteering 37:03 [2] **** 4 km (9:16 / km) +135m 7:56 / km | |
| shoes: Integrators2 |
| Model event NAOM after traveling to Nisa. Nice open terrain with lots of boulders and cliffs. |
Thursday Feb 22 |
| Orienteering 24:10 [3] *** 3.2 km (7:33 / km) +70m 6:48 / km | |
| ahr:125 max:140 shoes: Brooks Glycerin 4 |
| An easy loop for warm up. Same terrain as yesterday. |
| Orienteering 1:05:07 [3] **** 7.3 km (8:55 / km) +130m 8:11 / km | |
| ahr:124 max:141 shoes: Brooks Glycerin 4 |
| A longer course south of Mira. Technically much more demanding than the warm up. Green areas and fine relief. |
Wednesday Feb 21 |
| Orienteering 1:09:08 [3] *** 8.8 km (7:51 / km) +150m 7:14 / km | |
| shoes: Integrators2 |
| Compass training near Mira. 2 loops, nice and easy terrain. |
| Note | |
| |
| Travel day. Driving to Mira for some O'training. |
Tuesday Feb 20 |
| Orienteering race 35:14 [5] **** 3.5 km (10:04 / km) +80m 9:02 / km | |
| ahr:152 shoes: Integrators2 |
| Day 5 of POM. Final day with chasing start. Really horrible weather conditions 15 minutes before the start: Fog, rain/snow showers. But luckily quite good conditions at chasing start time. I saw my chances still intact, starting 1:05 behind the leader. Not a good beginning: I lost about 2 minutes looking for the 1st control between the cliffs. Rest was then ok. I reached the finish in 1st position, cool! |
| Running warm up/down 5:00 [2] 0.8 km (6:15 / km) | |
| shoes: Integrators2 |
| A very short warm up before the race. |
Monday Feb 19 |
| Orienteering race 39:52 [5] ***** 3.2 km (12:27 / km) +140m 10:13 / km | |
| ahr:150 max:163 shoes: Integrators2 |
| Day 3 of POM. Very difficult terrain in every respect. Boulders, cliffs and low visibility. Probably nobody without massive mistakes. I lost time mainly on 3 controls, about 7 minutes total. 3rd place for the day, about 90 s behind the winner. 3rd place also in total. |
| Running warm up/down 5:00 [2] 0.8 km (6:15 / km) | |
| shoes: Integrators2 |
| To the start of the race. |
Sunday Feb 18 |
| Orienteering race 40:20 [5] **** 4.8 km (8:24 / km) +235m 6:45 / km | |
| ahr:153 max:165 shoes: Brooks Glycerin 4 |
| Day 2 of POM. Same terrain as yesterday. Nice weather this day but still windy and cold (altitude 1100m). I had a good run, no major mistakes. 1st for the day, 2nd total now. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before the race (start delayed again). |
Saturday Feb 17 |
| |
| Event: Portugal O-Meet
|
| Orienteering race 27:54 [4] ***** 2.8 km (9:58 / km) +100m 8:27 / km | |
| ahr:148 shoes: Integrators2 |
| Portugal O-Meeting Day 1. Horrible weather: fog and rain.
Technically very difficult. Mostly open terrain, but controls were hidden between the boulders and cliffs. I had difficulties reading the map in this conditions and lost time at nearly every control. Not a good start: 5th place, more than 4 minutes behind. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators2 |
| Before the race (start was delayed). |
Friday Feb 16 |
| Note | |
| |
| Travel day. To Lisbon and then via Viseu to Sao Pedro do Sul. |
Thursday Feb 15 |
| Running (Morning run) 30:36 [2] 5.5 km (5:34 / km) +95m 5:07 / km | |
| ahr:121 max:136 shoes: Brooks Glycerin 4 |
| Breitlen loops. Sunny weather finally. Felt tired today. |
| Orienteering 55:46 [3] *** 7 km (7:58 / km) +265m 6:42 / km | |
| shoes: Integrators2 |
| O'training Altberg-West. Did 23 controls. Perfect weather conditions. |
Wednesday Feb 14 |
| Cycling (Indoor trainer) 45:00 [2] 18 km (2:30 / km) | |
| ahr:101 max:118 shoes: Nike Free |
| Morning ride. |
| |
| C • Good Luck... 2 |
| Strength (Machines) 46:00 [1] | |
| ahr:87 max:115 shoes: Nike Free |
| The usual procedure. Rainy weather kept me indoors today. |
Tuesday Feb 13 |
| Running (Morning run) 29:58 [2] 5.5 km (5:27 / km) +95m 5:01 / km | |
| ahr:123 max:135 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Cycling (Indoor trainer) 32:00 [2] 12 km (2:40 / km) | |
| ahr:108 max:120 shoes: Nike Free |
| After the morning run. 2 surges of 5 minutes included. |
| Running 1:03:07 [3] 11.5 km (5:29 / km) +160m 5:08 / km | |
| ahr:133 max:145 shoes: Brooks Glycerin 4 |
| Oetlikon - Otelfingen/Golf |
Monday Feb 12 |
| Cycling (Indoor trainer) 45:00 [2] 18 km (2:30 / km) | |
| ahr:103 max:119 shoes: Nike Free |
| Morning ride before breakfast. 3 surges of 5 minutes included as usual. |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| Includes warmup + some stretching. |
Sunday Feb 11 |
| Orienteering race 29:54 [4] * 4.3 km (6:57 / km) +70m 6:26 / km | |
| shoes: Brooks Glycerin 4 |
| City race in Chur. Skore O with 30 controls, time limit was 30 minutes. Not happy with my race: bad route choices and confusion at the beginning and final part. At least I managed to come into the finish with just a few seconds to spare...
(km is effective distance) |
| Running warm up/down 34:00 [2] 5 km (6:48 / km) | |
| shoes: Brooks Glycerin 4 |
| Before and after the race. |
Saturday Feb 10 |
| Running 1:08:06 [2] 10.7 km (6:22 / km) +260m 5:41 / km | |
| ahr:128 max:141 shoes: Brooks Glycerin 4 |
| Lake Cresta - Conn - Pintrun. On ice and pressed snow, sunny weather. |
Friday Feb 9 |
| Cycling (Indoor trainer) 45:00 [2] 18 km (2:30 / km) | |
| ahr:106 max:122 shoes: Nike Free |
| |
| Orienteering 50:22 [3] * 8.7 km (5:47 / km) +150m 5:20 / km | |
| ahr:140 max:156 shoes: Brooks Glycerin 4 |
| City O'training again. Ran 2 short courses in Effretkon and Illnau (D55). Distance is GPS measured (3.5 + 5.2 km). |
| Running warm up/down 17:35 [2] 2.5 km (7:02 / km) | |
| shoes: Brooks Glycerin 4 |
| Before, between and after O'trainings. |
Thursday Feb 8 |
| Cycling (Indoor trainer) 46:00 [2] 18 km (2:33 / km) | |
| ahr:103 max:123 shoes: Nike Free |
| The usual. 3 surges of 5 minutes again. |
| Orienteering 45:40 [3] * 7.7 km (5:56 / km) +135m 5:27 / km | |
| ahr:136 max:161 shoes: Brooks Glycerin 4 |
| City O'training in Lenzburg. Reran a course of spring 05, + some additional loops to check route choice alternatives. Preparation for the city race in Chur next Sunday. |
Wednesday Feb 7 |
| Cycling (Indoor trainer) 53:00 [2] 20 km (2:39 / km) | |
| ahr:107 max:123 |
| On TravelMag after changing tire. Did 3 surges of 5 minutes. |
| Running 58:50 [4] 11.5 km (5:07 / km) +160m 4:47 / km | |
| ahr:144 max:153 shoes: Brooks Glycerin 4 |
| Oetlikon - Otelfingen/Golf. Good pace, felt strong. |
Tuesday Feb 6 |
| Cycling (Indoor trainer) 35:00 [2] 13 km (2:42 / km) | |
| ahr:103 max:122 |
| On TravelMag. Flat tire again...going to buy a new one. |
Monday Feb 5 |
| Cycling (Indoor trainer) 47:00 [2] 18 km (2:37 / km) | |
| ahr:105 max:125 shoes: Nike Free |
| On TravelMag before breakfast. Flat tire after 30 minutes ... |
| Running intervals 6:42 [4] 1.8 km (3:43 / km) | |
| shoes: Brooks Glycerin 4 |
| An easyish interval session at the track in Regensdorf. 3x 300m, 3x 200m, 3x 100m, 73/71/72/45/44/43/18/18/18s.
Plan was to do more, but didn't feel fully recovered from yesterday's training.
|
| Running warm up/down 38:00 [2] 5.5 km (6:55 / km) | |
| shoes: Brooks Glycerin 4 |
| From the gym to the track and back, before, between and after intervals. |
| Strength (Machines) 36:00 [1] | |
| shoes: Nike Free |
| Includes some stretching. |
Sunday Feb 4 |
| Running long 1:31:41 [3] 16.5 km (5:33 / km) +260m 5:09 / km | |
| ahr:134 max:146 shoes: Brooks Glycerin 4 |
| Oetlikon - Otelfingen-Golf - Buchs. |
Saturday Feb 3 |
| Running 28:44 [3] 5.5 km (5:13 / km) +95m 4:49 / km | |
| ahr:126 max:142 shoes: Brooks Glycerin 4 |
| Breitlen loops. I was low on energy today, just enough for a short workout in the evening. |
Friday Feb 2 |
| Cycling (Indoor trainer) 45:00 [2] 18 km (2:30 / km) | |
| ahr:104 max:121 shoes: Nike Free |
| Morning ride. Same as Yesterday. |
| Running long 1:22:02 [3] 13.5 km (6:05 / km) +450m 5:13 / km | |
| ahr:133 max:150 shoes: Brooks Glycerin 4 |
| Laegern-Hochwacht - Laegernweid - Regensberg. |
Thursday Feb 1 |
| Cycling (Indoor trainer) 45:00 [2] 18 km (2:30 / km) | |
| ahr:102 max:124 |
| Morning ride on Travelmag. 3x 5min sections at higher pace. |
| Strength (Machines) 50:00 [1] | |
| shoes: Nike Free |
| Incl. warmup (10 min) + stretching (15 min). |