Saturday Apr 30 |
 | Running (Morning run) 44:13 [2] 8 km (5:32 / km) +140m 5:05 / km | |
| ahr:125 max:138 |
| |
Friday Apr 29 |
| Running (Morning run) 29:29 [2] 5.5 km (5:22 / km) +90m 4:57 / km | |
| ahr:119 max:134 |
| |
| Cycling 27:32 [4] 5.5 km (5:00 / km) +340m 3:49 / km | |
| ahr:142 max:151 |
| Top of Lägern. A good effort, only half a minute above PB from 1993. |
| Cycling 33:57 [2] 14 km (2:26 / km) +100m 2:20 / km | |
| ahr:122 max:139 |
| Lägern downhill via Regensberg, Buchs, Otelfingen. Nice ride in the evening sun. |
Thursday Apr 28 |
| Cycling 1:31:38 [2] 35 km (2:37 / km) +275m 2:31 / km | |
| ahr:117 max:128 |
| Wettingen-Katzensee. Warm but cloudy. |
Wednesday Apr 27 |
| Running (Morning run) 30:42 [2] 5.5 km (5:35 / km) +85m 5:11 / km | |
| ahr:119 max:131 |
| In the rain again. |
| Strength (Machines) 36:00 [1] | |
| |
| Includes some stretching. |
| Cycling (Stairmaster) 35:00 [2] | |
| |
| Planned to do some outdoor biking today, but was not motivated to ride in the rain. |
Tuesday Apr 26 |
| Running (Morning run) 45:28 [2] 8 km (5:41 / km) +140m 5:14 / km | |
| ahr:123 max:137 |
| |
| Running tempo 42:51 [4] 9 km (4:46 / km) +200m 4:17 / km | |
| ahr:143 max:155 |
| Buchs loop. Sunny and warm weather. Tried to push the pace higher than usual. Result was one of the better times for this loop. |
Monday Apr 25 |
| Running (Morning run) 45:09 [2] 8 km (5:39 / km) +145m 5:10 / km | |
| ahr:123 max:137 |
| Recovery run (in the rain again). |
| Strength 46:00 [1] | |
| |
| Including warm up + some stretching. |
Sunday Apr 24 |
| Orienteering race 45:51 [5] *** 5.7 km (8:03 / km) +140m 7:10 / km | |
| ahr:155 max:168 spiked:18/17c |
| Hindelbanker OL (local event). Actually had a good run, but from control #8 ran to #2! It was raining and my glasses were wet, reading the map was difficult. Lost about 4 minutes from #8 to #9. Still 2nd place M60 (out of 32), 70" behind. |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| |
| To the start/from finish. |
Saturday Apr 23 |
| Running (Morning run) 44:38 [2] 8 km (5:35 / km) +140m 5:08 / km | |
| ahr:123 max:138 |
| |
Friday Apr 22 |
| Running (Morning run) 30:17 [2] 5.5 km (5:30 / km) +85m 5:07 / km | |
| ahr:116 max:132 |
| |
| Cycling long 2:43:44 [2] 60 km (2:44 / km) +735m 2:34 / km | |
| ahr:123 max:139 |
| Extended ride to Baden, Zurzach, Kaiserstuhl, Regensberg. Mainly on the roads. Nice weather, blue sky. |
Thursday Apr 21 |
| Running (Morning run) 45:19 [2] 8 km (5:40 / km) +150m 5:11 / km | |
| ahr:119 max:134 |
| First time this week: running without rain! |
| Cycling 1:20:14 [2] 28 km (2:52 / km) +415m 2:40 / km | |
| ahr:123 max:135 |
| Lägern round trip. |
Wednesday Apr 20 |
| Running (Morning run) 30:28 [2] 5.5 km (5:32 / km) +80m 5:10 / km | |
| ahr:117 max:131 |
| |
| Strength 46:00 [1] | |
| |
| Including warm up and some stretching. |
Tuesday Apr 19 |
| Running (Morning run) 45:04 [2] 8 km (5:38 / km) +150m 5:09 / km | |
| ahr:120 max:135 |
| |
Monday Apr 18 |
| Running (Morning run) 30:37 [2] 5.5 km (5:34 / km) +80m 5:11 / km | |
| ahr:121 max:139 |
| Recovery run. |
| Strength (Machines) 36:00 [1] | |
| |
| Includes some stretching. |
| Cycling warm up/down (Stairmaster) 30:00 [2] 13 km (2:18 / km) | |
| |
| Before/after strength workout. |
Sunday Apr 17 |
| Running (Morning run) 21:17 [2] 3.5 km (6:05 / km) +60m 5:36 / km | |
| ahr:118 max:136 |
| Winter is back - snow on the ground. |
| Orienteering race 52:15 [5] **** 5 km (10:27 / km) +185m 8:49 / km | |
| ahr:156 max:168 spiked:14/18c |
| National event. Kernwald, one of the more difficult terrains in Switzerland. Not a bad run, not a good run....Problems to read the map details. Compass work not precise enough. A number of 30-40" mistakes. Still 2nd place M60 (out of 51), but 4:38 behind. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| |
| To the start of the race. Was a bit late at the pre-start once more... |
Saturday Apr 16 |
| Running (Morning run) 30:28 [2] 5.5 km (5:32 / km) +80m 5:10 / km | |
| ahr:119 max:135 |
| Easy day. |
Friday Apr 15 |
| Running (Morning run) 30:41 [2] 5.5 km (5:35 / km) +80m 5:12 / km | |
| ahr:121 max:138 |
| Studied an old map of next Sunday's forest (Kernwald, 1993). It was difficult to read while running. |
| Orienteering 1:00:52 [3] 7 km (8:42 / km) +220m 7:31 / km | |
| ahr:132 max:143 |
| O training with map Strassberg. Mainly compass training. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| |
| Before/after O training. |
Thursday Apr 14 |
| Running (Morning run) 30:30 [2] 5.5 km (5:33 / km) +90m 5:08 / km | |
| ahr:117 max:136 |
| |
| Cycling 1:40:34 [2] 38 km (2:39 / km) +230m 2:34 / km | |
| ahr:120 max:139 |
| Oetlikon-Katzensee-Seebach-Otelfingen |
Wednesday Apr 13 |
| Running (Morning run) 30:25 [2] 5.5 km (5:32 / km) +90m 5:07 / km | |
| ahr:118 max:137 |
| |
| Orienteering 1:15:17 [2] **** 8 km (9:25 / km) +220m 8:16 / km | |
| ahr:116 max:138 |
| Training near Goldau in terrain relevant to the race next Sunday. |
Tuesday Apr 12 |
| Running 48:03 [3] 9 km (5:20 / km) +200m 4:48 / km | |
| ahr:127 max:143 |
| Buchs loop. Before breakfast. |
| Cycling 1:19:55 [2] 28.5 km (2:48 / km) +420m 2:37 / km | |
| ahr:122 max:133 |
| Lägern round trip. |
Monday Apr 11 |
| Running (Morning run) 45:30 [2] 8 km (5:41 / km) +160m 5:10 / km | |
| ahr:122 max:136 |
| Recovery from weekend's races. Cold wind is blowing. |
| Strength (machines) 50:00 [1] | |
| |
| Includes 15' warm up + some stretching. |
Sunday Apr 10 |
| Orienteering race 37:48 [5] *** 5.4 km (7:00 / km) +170m 6:03 / km | |
| |
| Bülacher OL (regional event). Had a very good run, no mistakes at all! Won M60 once more. Well, it was technically rather easy. Legs a bit tired at the beginning (uphill) from yesterday's race. No HR monitor this time.
I got my old compass back which I lost last Sunday, but used the new one for the race. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km | |
| |
| To the start. Should have done a longer warm-up. |
Saturday Apr 9 |
| Running (Morning run) 20:03 [2] 3.5 km (5:44 / km) +50m 5:21 / km | |
| ahr:114 max:127 |
| Wake up for race in the afternoon. Still raining, cold.
|
| Orienteering race 41:49 [5] *** 6.2 km (6:45 / km) +50m 6:29 / km | |
| ahr:154 max:161 |
| Badener OL (regional event). Nasty weather: rain, low temp. Technically easy, but outdated map (1999) made it a bit more difficult. Over all a good race, didn't lose much time, won M60. |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| |
| Ran more than 3km to the start (in the rain), back from finish I took the bus. Only 5' of cool down. Need a good warm up tomorrow. |
Friday Apr 8 |
| Running (Morning run) 43:54 [2] 8 km (5:29 / km) +130m 5:05 / km | |
| ahr:125 max:139 |
| Running in the rain. Low temperature, winter is coming back. |
Thursday Apr 7 |
| Cycling (On TravelMag) 1:20:00 [2] 34 km (2:21 / km) | |
| ahr:118 max:134 |
| Indoor day (bad weather, rain). Non-impact training on bike trainer. Watching another movie classic on DVD (Raging bull). |
| Strength (Machines) 36:00 [1] | |
| |
| + some stretching |
Wednesday Apr 6 |
| Running (Morning run) 23:54 [2] 4.5 km (5:19 / km) +70m 4:56 / km | |
| ahr:122 max:137 |
| |
| Orienteering 47:18 [4] *** 7.5 km (6:18 / km) +80m 5:59 / km | |
| ahr:154 max:161 |
| Reran the race of last Sunday (with compass...). Pace was near race speed. 7 Minutes faster than last time. |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| |
| Before/after O training. |
Tuesday Apr 5 |
| Running (Morning run) 43:22 [3] 8 km (5:25 / km) +130m 5:01 / km | |
| ahr:127 max:140 |
| Extended morning run, a bit faster also. |
| Strength (Machines) 46:00 [1] | |
| |
| Includes warm-up + some stretching. |
Monday Apr 4 |
| Running 30:53 [2] 5.5 km (5:37 / km) +90m 5:11 / km | |
| ahr:120 max:135 |
| Recovery run. |
| Cycling 1:13:02 [2] 28.3 km (2:35 / km) +180m 2:30 / km | |
| ahr:122 max:134 |
| Oetlikon-Regensdorf-Katzensee. |
Sunday Apr 3 |
| Running (Morning run) 20:07 [2] 3.5 km (5:45 / km) +50m 5:22 / km | |
| ahr:116 max:128 |
| Wake up. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| |
| Before the race. |
| Orienteering 54:31 [5] *** 7.5 km (7:16 / km) +70m 6:57 / km | |
| ahr:158 max:166 |
| Dachsener OL. National event. Bad luck: lost my compass on the way to the start. Not good for keeping direction in this flat terrain! A very bad mistake at #3 (more than 4' lost) because I was unable to turn the map correctly. Some smaller ones for a total of about 6 to 7 minutes. But worst of all: I punched a wrong control... |
Saturday Apr 2 |
| Running (Morning run) 30:23 [2] 5.5 km (5:31 / km) +90m 5:06 / km | |
| ahr:122 max:137 |
| |
| Strength (machines) 46:00 [1] | |
| |
| Includes warm-up + some stretching. |
Friday Apr 1 |
| Running (Morning run) 30:30 [2] 5.5 km (5:33 / km) +90m 5:08 / km | |
| ahr:118 max:134 |
| |
| Cycling 1:24:27 [2] 28 km (3:01 / km) +450m 2:48 / km | |
| ahr:123 max:139 |
| Lägern round trip. |