Friday Sep 30 |
 | Strength (machines) 46:00 [1] | |
| |
| Includes warm up + some stretching. |
Thursday Sep 29 |
| Running (Morning run) 30:23 [2] 5.5 km (5:31 / km) +95m 5:05 / km | |
| ahr:114 max:129 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering 56:13 [3] *** 8 km (7:02 / km) +105m 6:36 / km | |
| shoes: VJ Integrator |
| O-training Hardwald Kloten. |
Wednesday Sep 28 |
| Orienteering 1:00:58 [2] *** 7 km (8:43 / km) +250m 7:23 / km | |
| ahr:116 max:136 shoes: VJ Integrator |
| Easy O-training with map 1:5000 Breitlen. |
Tuesday Sep 27 |
| Running (Morning run) 35:20 [2] 6.5 km (5:26 / km) +100m 5:03 / km | |
| ahr:118 max:132 shoes: Asics Gel DS Trainer IX |
| |
| Running intervals 20:28 [4] 5 km (4:06 / km) +85m 3:46 / km | |
| max:157 shoes: Asics Gel DS Trainer IX |
| Feeling fit enough for some speed work.
Trail loops short, short, middle, long, middle, short, short: 92", 93", 3'21", 7'49", 3'21", 88", 84".
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| Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +45m 5:22 / km | |
| shoes: Asics Gel DS Trainer IX |
| Before/after intervals. |
Monday Sep 26 |
| Running (Morning run) 31:30 [2] 5.5 km (5:44 / km) +95m 5:16 / km | |
| ahr:113 max:125 shoes: Asics Gel DS Trainer IX |
| Recovery from the weekend's races. |
| Strength (Machines) 36:00 [1] | |
| |
| + some stretching. |
| Cycling 1:01:22 [2] 22.5 km (2:44 / km) +170m 2:38 / km | |
| ahr:118 max:130 |
| To/from gym. |
Sunday Sep 25 |
| Orienteering race 43:41 [4] 5.5 km (7:57 / km) +150m 6:59 / km | |
| shoes: VJ Integrator |
| Baselbieter OL in Hochwald. Good run, only minimal mistakes (1'). Beautiful weather again. Best Time M60/M55, but DALs were faster... |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before the race. |
Saturday Sep 24 |
| Orienteering race 51:34 [4] 5 km (10:19 / km) +310m 7:52 / km | |
| shoes: VJ Integrator |
| Zuger OL, Raten-Gottschalkenberg. Beautiful weather, a lot of climbing. |
Friday Sep 23 |
| Running (Morning run) 30:44 [2] 5.5 km (5:35 / km) +110m 5:05 / km | |
| ahr:116 max:128 shoes: Asics Gel DS Trainer IX |
| Went uphill (Laegern), fog in the valley. |
| Orienteering 1:27:28 [2] *** 10 km (8:45 / km) +240m 7:49 / km | |
| ahr:112 max:132 shoes: VJ Integrator |
| Easy paced O-training Laegern-Regensberg. |
Thursday Sep 22 |
| Running (Morning run) 30:28 [2] 5.5 km (5:32 / km) +90m 5:07 / km | |
| ahr:114 max:128 shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 36:00 [1] | |
| |
| + some stretching. |
| Cycling 1:00:16 [2] 22.5 km (2:41 / km) +130m 2:36 / km | |
| ahr:114 max:128 |
| To/from gym. |
Wednesday Sep 21 |
| Orienteering 47:33 [4] 7 km (6:48 / km) +110m 6:18 / km | |
| shoes: VJ Integrator |
| O-training Ellikerholz. |
Tuesday Sep 20 |
| Running (Morning run) 30:28 [2] 5.5 km (5:32 / km) +80m 5:10 / km | |
| ahr:116 max:130 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering 42:05 [3] *** 5.1 km (8:15 / km) +170m 7:04 / km | |
| ahr:139 max:153 shoes: VJ Integrator |
| Rerun of Day 1 of 3 Days of Aargau. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: VJ Integrator |
| To the start, from the finish of O-training. |
Monday Sep 19 |
| Strength (Machines) 46:00 [1] | |
| |
| Includes warm up (10' of boring indoor cycling) + some stretching. |
Sunday Sep 18 |
| Orienteering race 1:05:30 [4] **** 4.7 km (13:56 / km) +260m 10:55 / km | |
| ahr:142 max:158 shoes: VJ Integrator |
| National event at Plasselb, same place as night-O, but another map. Very rough terrain again. And again a bad mistake to control #3. Didn't read the map carefully enough (tired from night-O and after only 2h of sleep). Arrived at #9 instead #3 and didn't even notice it! 5' lost. Some more mistakes followed. Total mistakes about 10'.
HR shows that I didn't push very hard ... |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: VJ Integrator |
| To the start of the race. |
Saturday Sep 17 |
| Running (Morning run) 20:20 [2] 4 km (5:05 / km) +60m 4:44 / km | |
| ahr:116 max:129 shoes: Asics Gel DS Trainer IX |
| Easy pace because of Swiss Night-O champs this evening. |
| Orienteering race 58:00 [4] **** 4.7 km (12:20 / km) +200m 10:11 / km | |
| shoes: VJ Integrator |
| Swiss night-O champs near Freiburg with map Schwyberg. Very rough terrain. Started well, then a big mistake to #3, lost about 5'. Some bad direct routes also (better take the roads at night). 3rd place, 1'12" behind winner. |
| Running warm up/down 30:00 [2] 4 km (7:30 / km) +200m 6:00 / km | |
| shoes: VJ Integrator |
| Before/after the race. |
Friday Sep 16 |
| Running (Morning run) 29:56 [2] 5.5 km (5:27 / km) +90m 5:02 / km | |
| ahr:118 max:133 shoes: Asics Gel DS Trainer IX |
| |
| Cycling 1:11:09 [2] 18 km (3:57 / km) +470m 3:30 / km | |
| ahr:118 max:137 |
| Laegern-Regensberg. |
Thursday Sep 15 |
| Cycling 1:03:18 [2] 19 km (3:20 / km) +320m 3:04 / km | |
| ahr:110 max:129 |
| Altberg loop. |
| Running (Night run) 31:26 [2] 5.5 km (5:43 / km) +95m 5:16 / km | |
| shoes: Asics Gel DS Trainer IX |
| Testing another light for night-O. Lupine Edison 16 W HID. The one I'll use for the night champs. |
Wednesday Sep 14 |
| Running (Morning run) 30:05 [2] 5.5 km (5:28 / km) +90m 5:03 / km | |
| ahr:118 max:130 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering race (Night-O) 47:17 [4] *** 6 km (7:53 / km) +85m 7:22 / km | |
| spiked:8/10c shoes: VJ Integrator |
| Zuercher Nacht-OL course "C". Reasonable night navigation. 3 mistakes of 1', 1'30" and 1'30" (bad compass work). Bike light worked quite nicely. 5th time out of 40. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: VJ Integrator |
| Before/after the race. |
Tuesday Sep 13 |
| Running (Morning run) 29:47 [2] 5.5 km (5:25 / km) +90m 5:00 / km | |
| ahr:119 max:134 shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 33:00 [1] | |
| |
| Includes some stretching. |
| Cycling 59:02 [2] 22 km (2:41 / km) +140m 2:36 / km | |
| ahr:119 max:130 |
| To/from gym. |
| Running 24:00 [2] 4 km (6:00 / km) +50m 5:39 / km | |
| shoes: Asics Gel DS Trainer IX |
| Went for a short night run to test a light for night-O. Actually a bike light (Topeak Moonlight HID). Not sure if I should use it for swiss night champs next weekend. |
Monday Sep 12 |
| Running (Morning run) 30:39 [2] 5.5 km (5:34 / km) +90m 5:09 / km | |
| ahr:115 max:129 shoes: Asics Gel DS Trainer IX |
| |
Sunday Sep 11 |
| Orienteering race 57:30 [5] **** 6 km (9:35 / km) +220m 8:06 / km | |
| ahr:154 max:164 spiked:9/15c shoes: VJ Integrator |
| Swiss champs (classic) in Solothurn. Rainy weather. Had a rather bad run, especially the first part: Mistakes at each and every control untill #6...
Physically not too bad, didn't feel the cold any more.
7th place out of 61, 7'30" behind winner. Not quite what I expected to achieve...
|
| Running warm up/down 20:00 [2] 3 km (6:40 / km) +70m 5:58 / km | |
| shoes: VJ Integrator |
| To the start of the race. |
Saturday Sep 10 |
| Running (Morning run) 30:31 [2] 5.5 km (5:33 / km) +90m 5:08 / km | |
| ahr:121 max:134 shoes: Asics Gel DS Trainer IX |
| Easy day before the Swiss Champs tomorrow. |
Friday Sep 9 |
| Running (Morning run) 22:18 [2] 4 km (5:34 / km) +70m 5:08 / km | |
| ahr:120 max:135 shoes: Asics Gel DS Trainer IX |
| Lake Cresta |
| Strength (Machines) 36:00 [1] | |
| |
| |
| Cycling 1:00:13 [2] 21.8 km (2:46 / km) +155m 2:40 / km | |
| ahr:114 max:126 |
| To/from gym. |
Thursday Sep 8 |
| Running (Morning run) 42:59 [2] 7.5 km (5:44 / km) +145m 5:14 / km | |
| ahr:115 max:131 shoes: Asics Gel DS Trainer IX |
| Lake Cresta, Uaul Grond. |
| Cycling 49:31 [2] 16 km (3:06 / km) +315m 2:49 / km | |
| ahr:122 max:144 |
| Trin loop and Uaul Grond. |
Wednesday Sep 7 |
| Running (Morning run) 23:03 [2] 4 km (5:46 / km) +65m 5:20 / km | |
| ahr:117 max:131 shoes: Asics Gel DS Trainer IX |
| Lake Cresta. |
| Orienteering 50:27 [2] **** 5 km (10:05 / km) +200m 8:24 / km | |
| ahr:116 shoes: VJ Integrator |
| Technical training Trin-Digg. Low pace again. |
| Running warm up/down 30:00 [2] 5 km (6:00 / km) +80m 5:33 / km | |
| ahr:112 shoes: VJ Integrator |
| To/from the forest. |
Tuesday Sep 6 |
| Running (Morning run) 23:08 [2] 4 km (5:47 / km) +75m 5:17 / km | |
| ahr:115 max:130 shoes: Asics Gel DS Trainer IX |
| to lake Cresta. |
| Orienteering 43:50 [1] **** 4 km (10:58 / km) +130m 9:26 / km | |
| ahr:101 shoes: VJ Integrator |
| Technical training in Trin-Mulin. Low pace. |
| Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +30m 5:29 / km | |
| shoes: VJ Integrator |
| To/from the forest for O-training. |
Monday Sep 5 |
| Running (Morning run) 20:27 [2] 3.5 km (5:51 / km) +60m 5:23 / km | |
| ahr:113 max:126 (sick) shoes: Asics Gel DS Trainer IX |
| This cold is here to stay. Racing yesterday was probably not the best idea... Will do only low intensity training during the next days. |
| Strength (Machines) 38:00 [1] | |
| |
| + some stretching. |
Sunday Sep 4 |
| Orienteering race 29:30 [5] *** 4.3 km (6:52 / km) +145m 5:52 / km | |
| ahr:158 max:165 spiked:12/13c (sick) shoes: VJ Integrator |
| Some headaches in the morning, runny nose and sore throat a bit, but no fever. Couldn't resist to race again...
Rafzerfelder OL in Regensberg. Perfect race except at control #6: didn't see the well hidden flag (at trunk) from a few meters distance, lost 1'30". Was able to run a surprisingly high pace, even uphill :-)
Best time on the "C"-course out of 73 runners (aged from 17 to 84...).
|
| Cycling warm up/down 30:00 [2] 9 km (3:20 / km) +120m 3:08 / km | |
| |
| To/from the CC in Regensberg. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Integrator |
| To the start of the race. |
Saturday Sep 3 |
| Running (Morning run) 31:15 [2] 5.5 km (5:41 / km) +90m 5:15 / km | |
| ahr:115 max:130 (sick) shoes: Asics Gel DS Trainer IX |
| Feeling better, was able to do some easy jogging w/o problem. Kept HR low. |
Thursday Sep 1 |
| Note | |
| (sick) |
| Runny nose and some headaches. Still no training today. |