Friday Feb 29 |
 | Cycling (Indoor cycling) 1:00:00 [2] 26 km (2:18 / km) | |
| ahr:108 max:120 |
| On ergo bike. |
| Cycling (Indoor cycling) 1:10:00  28 km (2:30 / km) | |
| ahr:117 max:133 |
| Night ride on ergo bike, watching 'Arena' on TV. |
Thursday Feb 28 |
| Running (Morning run) 23:28 [2] 4 km (5:52 / km) +80m 5:20 / km | |
| ahr:122 max:135 shoes: Brooks Glycerin 4 |
| To lake Cresta. |
| Cycling 1:20:00  35 km (2:17 / km) | |
| ahr:110 max:130 |
| Fat burning on ergo bike while watching TV. |
| stretching 10:00 [0] | |
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Wednesday Feb 27 |
| Running (Morning run) 22:24 [2] 4 km (5:36 / km) +60m 5:13 / km | |
| ahr:120 max:135 shoes: Integrators3 |
| Parlatsch loop. |
| Running intervals 20:00 [5] 4.2 km (4:46 / km) +180m 3:55 / km | |
| max:157 shoes: Brooks Glycerin 4 |
| Trin-Digg loop. Hill intervals: 4-3-2-1 + 4-3-2-1 minutes. 2-2-1 minutes recovery jogging between intervals, 4 minutes between sets. |
| Running warm up/down 29:04 [2] 4.5 km (6:28 / km) +20m 6:19 / km | |
| shoes: Brooks Glycerin 4 |
| Before/after and between intervals. |
| stretching 10:00 [0] | |
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Tuesday Feb 26 |
| Orienteering 1:13:46 [3] *** 9 km (8:12 / km) +250m 7:12 / km | |
| ahr:127 max:142 shoes: Integrators3 |
| O training in Bonaduz with map Crest'Aulta. |
Monday Feb 25 |
| Running (Morning run) 22:57 [2] 4 km (5:44 / km) +60m 5:20 / km | |
| shoes: Brooks Glycerin 4 |
| Parlatsch loop. |
| Running 1:09:23  11.5 km (6:02 / km) +280m 5:23 / km | |
| ahr:123 max:144 shoes: Brooks Glycerin 4 |
| Trin - Canatschal - Digg - Manalla. Sunny and warm - spring is here. |
| stretching 10:00 [0] | |
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Sunday Feb 24 |
| Cycling (Morning ride) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:110 max:123 (rest day) |
| Recovery ride on ergo bike. Profile: cross country. |
Saturday Feb 23 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race. |
| Orienteering race 35:23 [5] ** 6.4 km (5:32 / km) +120m 5:03 / km | |
| shoes: Integrators3 |
| Muba OL. Regional event near Basle. Technically on the easy side. Mostly trail running. Didn't loose much time. 1st place M60. |
| stretching 10:00 [0] | |
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Friday Feb 22 |
| Running (Morning run) 30:27 [2] 5.5 km (5:32 / km) +90m 5:07 / km | |
| ahr:123 max:136 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Strength (Machines) 25:00 [1] | |
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| stretching 10:00 [0] | |
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Thursday Feb 21 |
| Cycling (Indoor cycling) 1:00:00 [2] 23 km (2:37 / km) | |
| ahr:113 max:133 |
| Morning ride on ergo bike. |
Wednesday Feb 20 |
| Cycling (Indoor cycling) 30:00 [2] 12 km (2:30 / km) | |
| ahr:113 max:126 |
| Morning ride on ergo bike. |
| Orienteering tempo 50:16 [4] * 8.6 km (5:51 / km) +150m 5:23 / km | |
| ahr:145 max:158 shoes: Brooks Glycerin 4 |
| Town O training in Opfikon. 2 loops of 5.6 and 3 km. |
| Running warm up/down 15:00 [2] 2.3 km (6:31 / km) | |
| shoes: Brooks Glycerin 4 |
| To/from O training and between loops to change maps. |
Tuesday Feb 19 |
| Running 57:51  10 km (5:47 / km) +150m 5:23 / km | |
| ahr:127 max:145 shoes: Brooks Glycerin 4 |
| Aggenbüel - Birch - Otelfingen - Breitlen - Bleiki. |
| Cycling intervals (Indoor cycling) 55:00  23 km (2:23 / km) | |
| ahr:125 max:150 |
| On ergo bike. 10x 2 minutes @ 170 W (last one @ 210 W), 3 minutes recovery @ 90 W between intervals. Watching TV. |
Monday Feb 18 |
| Cycling (Indoor cycling) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:111 max:126 |
| Lunch ride on ergo bike. |
| Cycling (Indoor cycling) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:116 max:136 |
| Evening ride on ergo bike. Profile: Cross country. |
Sunday Feb 17 |
| Cycling (Indoor cycling) 30:00 [2] 12 km (2:30 / km) | |
| ahr:106 max:124 |
| Pre-breakfast ride on ergo bike. |
| Running long 1:45:23 [3] 15 km (7:02 / km) +500m 6:01 / km | |
| ahr:131 max:146 shoes: Brooks Glycerin 4 |
| Another longjog: Boppelsen - Regensberg - Lägern-Hochwacht Lägern-Grat (good ankle exercise!) to Burghorn - Lägernsattel - down to Witschgenbüel - Boppelsen. |
| stretching 12:00 [0] | |
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Saturday Feb 16 |
| Running long 1:23:47 [3] 14 km (5:59 / km) +200m 5:35 / km | |
| ahr:127 max:143 shoes: Brooks Glycerin 4 |
| Aerbist - Breitlen - Otelfingen - Birch - Wuerenlos - Gmeumeri - Aggenbuel. |
| stretching 10:00 [0] | |
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Friday Feb 15 |
| Cycling (Indoor cycling) 1:08:00 [2] 30 km (2:16 / km) | |
| ahr:110 max:120 |
| Easy morning ride on ergo bike. |
| Cycling hills (Indoor cycling) 41:00 [3] 16.5 km (2:29 / km) | |
| ahr:122 max:135 |
| 2nd ride on ergo bike. 3 "hills" of 170 W max. |
Thursday Feb 14 |
| Cycling (Indoor cycling) 45:00 [2] 18.5 km (2:26 / km) | |
| ahr:110 max:133 |
| Morning ride on ergo bike. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
| Before the O training. |
| Orienteering 1:08:00 [3] 9 km (7:33 / km) +210m 6:46 / km | |
| ahr:135 max:147 shoes: Integrators3 |
| O training Boowald. |
| stretching 10:00 [0] | |
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Wednesday Feb 13 |
| Running (Morning run) 30:26 [2] 5.5 km (5:32 / km) +100m 5:04 / km | |
| ahr:122 max:136 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Cycling (Indoor cycling) 15:00 [3] 7 km (2:09 / km) | |
| max:145 |
| On ergo bike. Another fitness test |
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| C • Wo liegt dein Max Puls? 2 |
| Running 46:42 [3] 8 km (5:50 / km) +150m 5:20 / km | |
| ahr:126 max:144 shoes: Brooks Glycerin 4 |
| 2nd run of the day.Aggenbuehl - Breitlen. |
| stretching 10:00 [0] | |
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Tuesday Feb 12 |
| Strength (Machines) 25:00 [1] | |
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| Cycling 50:00  25 km (2:00 / km) | |
| ahr:120 max:137 |
| Spinning session at the gym. |
| stretching 12:00 [0] | |
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Monday Feb 11 |
| Note | |
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| Travel day: home from Portugal.
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Sunday Feb 10 |
| Orienteering race 48:29 [5] **** 7 km (6:56 / km) +50m 6:41 / km | |
| ahr:154 max:163 shoes: Integrators3 |
| Trophy of Cantanhede, Day 2. Not a good race, 4 to 5 Minutes of mistakes. 6th for the day, 3rd total. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
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Saturday Feb 9 |
| Orienteering race 25:48 [5] **** 3 km (8:36 / km) +30m 8:11 / km | |
| ahr:154 max:165 shoes: Integrators3 |
| Trophy of Cantanhede, Day 1. Middle distance event. Nice and technical terrain. Beautiful weather, a summer day. Had a good race, Total mistakes about 1 minute. 1st for the day (out of 24). |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race. |
Friday Feb 8 |
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| Event: International Trophy of Cantanhede, Portugal
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| Orienteering 43:10 [4] **** 5 km (8:38 / km) +60m 8:09 / km | |
| ahr:137 max:150 shoes: Integrators3 |
| Trophy of Cantanhede, model event near Tocha. Blue sky, hot sun. |
Thursday Feb 7 |
| Orienteering 1:06:07 [3] *** 8.2 km (8:04 / km) +150m 7:23 / km | |
| ahr:134 max:151 shoes: Integrators3 |
| O training near Mira/Portugal on map Praia de Mira Sul. Sunny with tempeature quite high. |
| stretching 10:00 [3] | |
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Wednesday Feb 6 |
| stretching 10:00 [0] | |
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| Note | |
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| Travel day: From Algarve to Mira. |
Tuesday Feb 5 |
| Orienteering race 37:11 [5] 5 km (7:26 / km) +50m 7:05 / km | |
| shoes: Integrators3 |
| POM Day 4. 5th for the day, 4th total.
Start flag was placed wrongly, missed 1st control. All distances appeared to be much longer. After the race, it turned out that map scale was not 10k as indicated but 15k.... very funny. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
| Before the race. |
Monday Feb 4 |
| Orienteering race 1:01:56 [5] *** 8 km (7:44 / km) +170m 7:00 / km | |
| ahr:153 max:163 shoes: Integrators3 |
| POM Day 3. Near Faro again, same map as yesterday. Not a good race. Felt tired and slow. One bad mistake (3 minutes) an some minor ones ( 30 .. 40 s). 7th place for the day. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
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Sunday Feb 3 |
| Orienteering race 1:01:55 [5] *** 9 km (6:53 / km) +180m 6:15 / km | |
| ahr:154 max:164 shoes: Integrators3 |
| POM Day 2. Near Faro. Good race until control #5. Followed a wrong trail to #6 and lost map contact (3 minutes lost). After some more mistakes I was catched by E. Bousser at #11 and tried to follow, but lost him after #12. The guy was simply too fast.
A rather bad race all in all. 11th place for the day. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators2 |
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Saturday Feb 2 |
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| Event: Portugal O-Meeting 2008
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| Orienteering race 35:04 [5] *** 5 km (7:01 / km) +150m 6:06 / km | |
| shoes: Integrators3 |
| Portugal O Meeting Day 1. Near Tavira. A nice middle distance race. Not to bad, except for a 2 minute mistake at control #6.
5th place (out of about 65). |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators3 |
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Friday Feb 1 |
| Orienteering 46:42 [3] 5 km (9:20 / km) +150m 8:07 / km | |
| shoes: Integrators3 |
| Portugal O Meeting Model event. Near Tavira. Nobody seemed to be very enthousiastic about this terrain. Low visibility, stony footing. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
| To/from model event. |