Thursday Jun 30 |
 | Running (Morning run) 30:17 [2] 5.5 km (5:30 / km) +85m 5:07 / km | |
| ahr:115 max:129 |
| |
| Cycling 1:21:54 [2] 31.3 km (2:37 / km) +170m 2:33 / km | |
| ahr:114 max:128 |
| Evening ride to Otelfingen, Katzensee, Oetlikon. |
| Note | |
| |
| 1st half of 2005 completed with training each and every day!
Summary Jan 1 - Jun 30 2005 (181 Days):
Running: 110.8h (1156km, 17320m of climbing)
Orienteering: 44.5h (308km, 8020m)
Cycling: 70.3h (1612km, 10460m)
Ski XC: 31h (332km, 3925m)
Ski Downhill: 2.2h (13000m of descent)
Strength: 20.6h
Total: 279.5h
|
Wednesday Jun 29 |
| Running (Morning run) 23:17 [2] 4.5 km (5:10 / km) +70m 4:48 / km | |
| ahr:119 max:130 shoes: VJ Integrator |
| |
| Orienteering 59:30 [3] *** 5.4 km (11:01 / km) +340m 8:23 / km | |
| ahr:132 max:148 spiked:14/17c shoes: VJ Integrator |
| O-training near Brugg in a thunderstorm. It started to rain cats and dogs after I had passed control #2. Difficult to see the ground and read the map. |
| Running warm up/down 8:00 [2] 1 km (8:00 / km) | |
| shoes: VJ Integrator |
| Before and after. |
Tuesday Jun 28 |
| Cycling 1:37:20 [2] 36.2 km (2:41 / km) +280m 2:35 / km | |
| ahr:115 max:127 |
| Evening ride to Wettingen, Regensdorf, Katzensee, Otelfingen. Temp. still near 30°C. |
Monday Jun 27 |
| Running (Morning run) 31:02 [2] 5.5 km (5:39 / km) +85m 5:14 / km | |
| ahr:117 max:131 shoes: Old Brooks |
| Recovery run. Temperature high already. |
| Cycling 57:10 [2] 21.5 km (2:40 / km) +160m 2:34 / km | |
| ahr:118 max:127 |
| Evening ride. Oetlikon-Regensdorf-Otelfingen. |
Sunday Jun 26 |
| Orienteering race 47:02 [5] *** 5.2 km (9:03 / km) +180m 7:43 / km | |
| ahr:151 max:166 spiked:13/16c shoes: VJ Integrator |
| Relay race in Huttwil (SOM). Ran 3rd (last) leg. We finished 2nd. My time was 2nd best too. Made a few mistakes (about 3' lost). |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before the race. |
Saturday Jun 25 |
| Running (Morning run) 26:07 [2] 4.5 km (5:48 / km) +75m 5:21 / km | |
| ahr:116 max:133 shoes: Old Brooks |
| Wake up for the race. |
| Orienteering 50:00 [3] 5 km (10:00 / km) +150m 8:42 / km | |
| shoes: VJ Integrator |
| National event in Madiswil. Didn't make it to the start at the assigned time. Motivation zero at control #1. Did some of the controls as a technical training plus some additional jogging with the map. |
| Running warm up/down 30:00 [3] 5 km (6:00 / km) +100m 5:27 / km | |
| shoes: VJ Integrator |
| To the start of the race I ran a rather high pace, but was late some minutes. |
Friday Jun 24 |
| Running (Morning run) 30:38 [2] 5.5 km (5:34 / km) +85m 5:10 / km | |
| ahr:118 max:133 shoes: VJ Integrator |
| |
Thursday Jun 23 |
| Running (Morning run) 30:38 [2] | |
| ahr:121 max:135 shoes: Old Brooks |
| |
| Cycling 56:45 [2] 21.5 km (2:38 / km) +160m 2:33 / km | |
| ahr:119 max:135 |
| Oetlikon, Regensdorf, Otelfingen. Going easy today and tomorrow before the races next weekend. |
Wednesday Jun 22 |
| Orienteering race 50:43 [4] *** 5.4 km (9:24 / km) +225m 7:46 / km | |
| ahr:153 max:162 spiked:10/12c shoes: VJ Integrator |
| ASVZ-OL Zürichberg. High temperature and humidity. Ran in class HAK. A good run, not too much longer time than the young ones... |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before/after race. |
Tuesday Jun 21 |
| Running (Morning run) 45:19 [2] 8 km (5:40 / km) +140m 5:13 / km | |
| ahr:122 max:135 shoes: Asics Gel DS Trainer IX |
| |
| Cycling long 2:49:06 [2] 54 km (3:08 / km) +835m 2:54 / km | |
| ahr:122 max:143 |
| Long bike ride to Bachsertal, along Rhein river, crossed some hills to Baden and back home. |
Monday Jun 20 |
| Running (Morning run) 30:24 [2] 5.5 km (5:32 / km) +85m 5:08 / km | |
| ahr:122 max:135 shoes: Asics Gel DS Trainer IX |
| |
Sunday Jun 19 |
| Running (Morning run) 20:37 [2] 3.5 km (5:53 / km) +60m 5:26 / km | |
| ahr:118 max:134 shoes: Asics Gel DS Trainer IX |
| Short version. |
| Orienteering 1:00:29 [4] *** 7.5 km (8:04 / km) +265m 6:51 / km | |
| spiked:21/21c shoes: VJ Integrator |
| Reran training of last Wednesday. Did all 4 loops this time. Tried other route choices. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before/after O-training. |
Saturday Jun 18 |
| Running (Morning run) 33:49 [2] 6 km (5:38 / km) +105m 5:11 / km | |
| ahr:124 max:140 shoes: Asics Gel DS Trainer IX |
| |
| Running 47:48 [3] 9 km (5:19 / km) +200m 4:47 / km | |
| ahr:138 max:154 shoes: Old Brooks |
| 2nd run of the day. Buchs loop. Warm and high humidity. |
Friday Jun 17 |
| Running 30:31 [2] 5.5 km (5:33 / km) +85m 5:09 / km | |
| ahr:124 max:136 shoes: Asics Gel DS Trainer IX |
| |
| Cycling 1:14:25 [3] 26.6 km (2:48 / km) +245m 2:40 / km | |
| ahr:128 max:139 |
| Eigental-Wettingen-Regensdorf. |
Thursday Jun 16 |
| Running 30:17 [2] 5.5 km (5:30 / km) +85m 5:07 / km | |
| ahr:125 max:144 shoes: Asics Gel DS Trainer IX |
| Morning run delayed to afternoon. |
| Cycling 56:31 [2] 21.5 km (2:38 / km) +150m 2:32 / km | |
| ahr:128 max:147 |
| Evening ride to Oetlikon, Regensdorf. |
Wednesday Jun 15 |
| Running 49:16 [3] 9 km (5:28 / km) +200m 4:56 / km | |
| ahr:137 max:152 shoes: VJ Integrator |
| Buchs loop. Ribs still hurt, but now more tolerable. Hope to be ok for next race (10 days to go). |
| Orienteering 45:28 [4] *** 5.5 km (8:16 / km) +200m 7:00 / km | |
| ahr:157 max:162 spiked:16/16c shoes: VJ Integrator |
| Piz Hasi O training with map Altberg-West. Did 3 loops out of possible 4. |
Tuesday Jun 14 |
| Cycling (On TravelMag) 35:00 [2] 16 km (2:11 / km) | |
| ahr:116 max:133 |
| Low load, high rpm. |
| Cycling 1:16:21 [2] 28.5 km (2:41 / km) +160m 2:36 / km | |
| ahr:127 max:140 |
| Did a 2nd biking workout (outdoor). Oetlikon-Katzensee loop. |
Monday Jun 13 |
| Cycling 1:47:24 [2] 27 km (3:59 / km) +600m 3:35 / km | |
| ahr:120 max:138 |
| Flims-Laax (Flimserwald). Easy biking in the area of yesterday's O-race. |
Sunday Jun 12 |
| Orienteering race 42:15 [5] **** 3.9 km (10:50 / km) +220m 8:27 / km | |
| ahr:156 max:164 spiked:7/9c (injured) shoes: VJ Integrator |
| Flimser OL. A bit less difficult than yesterday, but still made 2 mistakes: #3 expected control north of the thicket, it was on the south side. Boomed #5. Lost 2' to 3' total. Still good for 1st place M60. Ribs still torturing me. |
| Running 15:00 [2] 2 km (7:30 / km) +40m 6:49 / km | |
| (injured) shoes: VJ Integrator |
| Before the race. No cool-down done. |
Saturday Jun 11 |
| Orienteering race 42:31 [5] **** 4.1 km (10:22 / km) +200m 8:20 / km | |
| ahr:158 max:168 spiked:12/14c (injured) shoes: VJ Integrator |
| Emser OL. Had a rather good run in this technical terrain. Made mistakes at #3 and #8, about 2' each. Was fast enough to win M60. Ribs still bad. |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) +75m 5:43 / km | |
| (injured) shoes: VJ Integrator |
| Before, after the race. |
Friday Jun 10 |
| Running (Morning run) 30:13 [2] | |
| ahr:124 max:138 (injured) shoes: Asics Gel DS Trainer IX |
| HR rather high. |
| Orienteering 52:00 [3] **** 5.5 km (9:27 / km) +300m 7:26 / km | |
| ahr:130 max:148 (injured) shoes: VJ Integrator |
| Easy paced O-training in Trin (WOC 03, Middle Distance, men's course). Tried to run using Thierry Gueorgiou's Golden Route Map exclusively, but soon found myself looking at the normal map very often... |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| (injured) shoes: VJ Integrator |
| Before, after O-training. |
Thursday Jun 9 |
| Running 44:19 [2] 8 km (5:32 / km) +140m 5:06 / km | |
| ahr:123 max:136 (injured) shoes: Asics Gel DS Trainer IX |
| Running again. Ribs hurt at the beginning, better after 15'. Uphill better than downhill. Anyway, I hope to be able to race next weekend (2 very technical races near Chur). |
Wednesday Jun 8 |
| Running (Testing) 32:19 [2] 5.5 km (5:53 / km) +85m 5:27 / km | |
| ahr:118 max:135 (injured) shoes: Asics Gel DS Trainer IX |
| Tried to run again. Quad better, ribs still sore. Probably better to do some biking. |
| Cycling 1:16:45 [2] 28.5 km (2:42 / km) +170m 2:37 / km | |
| ahr:124 max:136 (injured) |
| Real biking again. Oetlikon-Katzensee. Ribs still a problem, cannot use full lung capacity. |
Tuesday Jun 7 |
| Cycling (On TravelMag) 1:00:00 [2] 31.5 km (1:54 / km) | |
| ahr:119 max:134 (injured) |
| Therapeutical cycling. Same procedure as yesterday, a bit higher pace. Still no running today. |
Monday Jun 6 |
| Cycling (On TravelMag) 1:00:00 [2] 30 km (2:00 / km) | |
| ahr:113 max:129 (injured) |
| Therapeutical cycling. Very easy workout on the TravelMag. Bruised quad still sore of cause, but didn't hurt too much, could even increase the load after 20'. |
Sunday Jun 5 |
| Running (Morning run) 20:48 [2] 3.5 km (5:57 / km) +50m 5:33 / km | |
| ahr:114 max:129 shoes: Old Brooks |
| Early warmup for city race. |
| Orienteering race 21:55 [5] ** 2.7 km (8:07 / km) +85m 7:01 / km | |
| (injured) shoes: Asics Gel DS Trainer IX |
| Bad luck: after control #5 I crashed on the solid ground due to a hidden wire in a hedge. Left knee, right hand injured, right quad, right ribs hit hard. Needless to say I continued the race. Map got damaged also, was rather unreadable for the last few controls (#12 completely disappeard...), lost another 2' for that reason. Maybe I need a rest day now, would be the first one this year :-( |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Asics Gel DS Trainer IX |
| Before the race. No cool down... |
Saturday Jun 4 |
| Running (Morning run) 30:39 [2] 5.5 km (5:34 / km) +85m 5:10 / km | |
| ahr:116 max:130 shoes: Old Brooks |
| Temperature drop, rainy morning. |
| Cycling race (Bike-O) 48:30 [3] * 13 km (3:44 / km) +250m 3:24 / km | |
| |
| Bike orienteering near Winterthur. I am definitely not talented for this discipline. Confusion at the start: Wrong direction, after 3' back at the start. Did some additional loops. Left (and reentered) the map once. Not pushing hard. Anyway, it was fun. |
Friday Jun 3 |
| Running (Morning run) 28:29 [2] 5.5 km (5:11 / km) +85m 4:48 / km | |
| ahr:120 max:139 shoes: Asics Gel DS Trainer IX |
| The usual, but a bit faster. Compared to 2 days ago: 5% faster with avr HR 4.3% higher. If only I could push my HR to 200... |
| Cycling 1:08:19 [2] 25 km (2:44 / km) +245m 2:36 / km | |
| ahr:118 max:128 |
| Wettingen-Regensdorf. Temp too high for running, went for a bike trip. |
Thursday Jun 2 |
| Running (Morning run) 35:31 [2] 6 km (5:55 / km) +110m 5:25 / km | |
| ahr:114 max:129 shoes: Old Brooks |
| |
| Strength (Machines) 36:00 [1] | |
| |
| + some stretching. |
| Cycling 55:00 [2] 20.5 km (2:41 / km) +150m 2:35 / km | |
| ahr:112 max:128 |
| To/from gym. An easy day all in all. Maybe I should check the "Rest day"-box... |
Wednesday Jun 1 |
| Running (Morning run) 30:07 [2] 5.5 km (5:29 / km) +85m 5:05 / km | |
| ahr:115 max:128 shoes: Old Brooks |
| Legs felt tired at the beginning. Better during 2nd half. Low HR. |
| Running intervals 15:00 [5] 4 km (3:45 / km) +20m 3:40 / km | |
| max:161 shoes: Asics Gel DS Trainer IX |
| Need for speed next Sunday: city race in Lenzburg. Therefore did some intervals. On trail, 10x 90" (~400m). 90" walk/jog between intervals, letting HR drop below 110. |
| Running warm up/down 45:12 [2] 7 km (6:27 / km) +55m 6:13 / km | |
| ahr:121 shoes: Asics Gel DS Trainer IX |
| Before, between, after intervals. |
