Sunday Apr 30 |
 | Orienteering race 43:27 [4] *** 6 km (7:14 / km) +50m 6:57 / km | |
| ahr:147 max:158 shoes: Integrators |
| Local event near Kreuzlingen. Felt tired, couldn't push as hard as I wanted. Low HR. Some small mistakes (2 minutes total). But effort was good enough to win M60. |
| Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +80m 5:08 / km | |
| shoes: Integrators |
| To the start and from finish of the race.
|
Saturday Apr 29 |
| Orienteering 44:13 [4] **** 4 km (11:03 / km) +270m 8:16 / km | |
| ahr:143 max:155 shoes: Integrators |
| O training Ils Aults near Chur (OL fuer alle). Very technical terrain. Good navigation, didn't push very hard. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators |
| Before the o training. |
Friday Apr 28 |
| Strength (Machines) 50:00 [1] | |
| shoes: Nike Free |
| Includes warm up + some stretching |
Thursday Apr 27 |
| Orienteering tempo 57:35 [4] 6.4 km (9:00 / km) +280m 7:23 / km | |
| ahr:149 max:156 shoes: Integrators |
| Piz Hasi club training Honeret. H55 course of a recent national event. Could hold a good pace. Sportident timing - nice. Weather : not so nice, rainy |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators |
| Before/after o training. |
Wednesday Apr 26 |
| Cycling (On TravelMag) 30:00 [1] 10 km (3:00 / km) | |
| ahr:99 max:104 |
| Easy indoor recovery ride. |
| |
| C • Piz Hasi OL Training 1 |
| Strength (Machines) 43:00 [1] | |
| shoes: Nike Free |
| Includes some stretching |
| Orienteering 51:10 [3] *** 5.8 km (8:49 / km) +250m 7:15 / km | |
| ahr:129 max:139 shoes: Jalas |
| Easy o training Gmeumeri near Baden. |
| Cycling 35:00 [2] 10 km (3:30 / km) +100m 3:20 / km | |
| |
| To/ from o training. |
Tuesday Apr 25 |
| Running (Morning run) 31:02 [2] 5.5 km (5:39 / km) +90m 5:13 / km | |
| ahr:114 max:128 shoes: Asics Gel DS Trainer IX |
| |
| Running intervals 18:00 [4] 4.8 km (3:45 / km) | |
| max:155 shoes: Asics Gel DS Trainer IX |
| 6x 3' on trail along Furtbach. 2' walking between intervals. |
| Running 34:00 [2] 6 km (5:40 / km) +100m 5:14 / km | |
| shoes: Asics Gel DS Trainer IX |
| Before and after intervals. |
Monday Apr 24 |
| Running (Morning run) 30:50 [2] 5.5 km (5:36 / km) +90m 5:11 / km | |
| ahr:117 max:130 shoes: Asics Gel DS Trainer IX |
| |
| Cycling 1:17:40 [2] 29 km (2:41 / km) +160m 2:36 / km | |
| ahr:120 max:138 |
| Oetlikon-Regensdorf-Katzensee. |
Sunday Apr 23 |
| Orienteering race 38:30 [4] *** 4.7 km (8:11 / km) +240m 6:32 / km | |
| ahr:151 max:159 shoes: Integrators |
| Local event in Malleray. Nice terrain (Jura). Was a bit tired from yesterday's race. Made a few mistakes again (2 to 3 minutes total). Map with scale 15k caused me some problems. Anyway, best time M60 again (36 runners). |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) +100m 6:00 / km | |
| shoes: Integrators |
| To the start of the race. |
Saturday Apr 22 |
| Running (Morning run) 21:09 [2] 3.5 km (6:03 / km) +60m 5:34 / km | |
| ahr:114 max:130 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering race 47:09 [5] *** 5.7 km (8:16 / km) +160m 7:15 / km | |
| shoes: Integrators |
| Local event in Stetten near Baden. My speed was obviously a tad too high: made a series of "small" mistakes (40" to 1'20", 4 to 5 minutes total). Was still lucky enough to win by a few seconds... |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators |
| Before and after the race. |
| Cycling (On TravelMag) 30:00 [2] 10 km (3:00 / km) | |
| ahr:109 max:114 |
| Recovery ride in the evening after today's race. I hope legs will be fresh tomorrow. |
Friday Apr 21 |
| Running (Morning run) 30:56 [2] 5.5 km (5:37 / km) +90m 5:12 / km | |
| ahr:118 max:134 shoes: Asics Gel DS Trainer IX |
| Breitlen loops. |
| Strength (Machines) 37:00 [1] | |
| shoes: Nike Free |
| Includes some stretching. |
| Cycling 57:00 [2] 20.5 km (2:47 / km) +150m 2:41 / km | |
| ahr:117 |
| To/from gym. |
Thursday Apr 20 |
| Running intervals 19:48 [4] 5 km (3:58 / km) +80m 3:40 / km | |
| max:159 shoes: Asics Gel DS Trainer IX |
| On trails: 1:14, 1:14, 1:13, 1:10, 1:10, 3:25, 3:25, 3:24, 1:13, 1:13, 1:07. Full recovery between intervals (jogging). |
| Running 1:01:42 [2] 10.5 km (5:53 / km) +120m 5:34 / km | |
| ahr:127 shoes: Asics Gel DS Trainer IX |
| Before, between and after intervals. |
Wednesday Apr 19 |
| Running 30:08 [2] 5.5 km (5:29 / km) +95m 5:03 / km | |
| ahr:119 max:133 shoes: Asics Gel DS Trainer IX |
| Back from Bordeaux. Breitlen loops. An easy evening run. |
| Note | |
| |
| Traveling back home. |
Tuesday Apr 18 |
| Running (Morning run) 34:52 [2] 6 km (5:49 / km) +50m 5:35 / km | |
| ahr:113 max:134 shoes: Asics Gel DS Trainer IX |
| At Maubuisson with map of yesterday's race. Checked control #3. It was very wrong indeed, placed in a reentrant which was not mapped... |
| Note | |
| |
| Traveling day. |
Monday Apr 17 |
| Orienteering race 37:19 [5] 4.75 km (7:51 / km) +100m 7:06 / km | |
| ahr:150 max:163 shoes: Integrators |
| Day 3 of 3 Jours du Sud Ouest. Chasing start at 11:00 for all classes Had problems at controls #3 and #9, they were obviously placed wrongly. Finally found them both, but lost about 3 minutes. Still managed to win the race... and then also the total 3 days. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators |
| Before and after the race. |
Sunday Apr 16 |
| Orienteering race 32:29 [5] *** 4.85 km (6:42 / km) +80m 6:11 / km | |
| ahr:153 max:162 shoes: Integrators |
| Day 2 of 5 Jours du Sud Ouest. At Carcans Plage. Very nice terrain again. Had a good run with one minor mistake on the way to control #10, where I lost map contact for a moment. Again best time in M60 class (34 runners). |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators |
| Before and after the race. |
Saturday Apr 15 |
| Running (Morning run) 27:13 [2] 4.5 km (6:03 / km) +20m 5:55 / km | |
| shoes: Asics Gel DS Trainer IX |
| At Lacanau Ocean. |
| Orienteering race 23:43 [5] *** 3.5 km (6:47 / km) +70m 6:10 / km | |
| ahr:152 max:161 shoes: Integrators |
| Day 1 of 3 Jours du Sud Ouest. At Lacanau Ocean. I had a near perfect race in this very nice terrain. Best time by more than 2 minutes. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators |
| Before and after the race. |
Friday Apr 14 |
| Running (Morning run) 20:42 [2] 3.5 km (5:55 / km) | |
| shoes: Asics Gel DS Trainer IX |
| At Carcans Plage. |
| Orienteering 1:07:13 [3] *** 8 km (8:24 / km) +120m 7:49 / km | |
| ahr:132 max:145 shoes: Integrators |
| Organizer's o training at Lacanau Ocean. 20 controls. |
Thursday Apr 13 |
| Running 38:00 [2] 6.5 km (5:51 / km) +20m 5:45 / km | |
| shoes: Asics Gel DS Trainer IX |
| In the evening at Carcans Plage. |
Wednesday Apr 12 |
| Note | |
| |
| Traveling to France for 3 Jours du Sud Ouest near Bordeaux. |
Tuesday Apr 11 |
| Cycling (On TravelMag) 40:00 [2] 15 km (2:40 / km) | |
| ahr:108 max:119 shoes: Nike Free |
| Indoor morning ride. |
| Running intervals 46:55 [4] 9 km (5:13 / km) +200m 4:42 / km | |
| ahr:134 max:155 shoes: Asics Gel DS Trainer IX |
| Buchs loop.10' warm up then ladder 1-2-3-4-4-3-2-1 minutes. Jogging 1-1-2-2-2-2-1 minutes in between. |
Monday Apr 10 |
| Strength (Machines) 48:00 [1] | |
| shoes: Nike Free |
| Includes 10' warm up + some stretching. Not the weather for running today. |
Sunday Apr 9 |
| Orienteering race 49:27 [4] *** 6 km (8:14 / km) +50m 7:55 / km | |
| shoes: Integrators |
| Biberister OL. Local event as follow up of the night champs (same forest). Very bad weather conditions: heavy rain and drop of temperature. Lost some time on the first part of the race. But still good enough to win M60 again. |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| shoes: Integrators |
| To the start and from the finish of the race. |
Saturday Apr 8 |
| |
| Event: Swiss Night-O Championships
|
| Running (Morning run) 21:09 [2] 3.5 km (6:03 / km) +60m 5:34 / km | |
| ahr:113 max:129 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering race 59:22 [5] *** 7.7 km (7:43 / km) +70m 7:22 / km | |
| shoes: Integrators |
| Night O champs. Good weather conditions. With mass start, 2 loops with forking. Had a good run with 3 or 4 minor mistakes. Ran mostly on my own. Won M60 by more than 6 minutes. |
| Running warm up/down 30:00 [2] 5 km (6:00 / km) | |
| shoes: Integrators |
| To the start and from the finish of the race |
Friday Apr 7 |
| Running long 1:26:02 [3] 15 km (5:44 / km) +200m 5:23 / km | |
| ahr:126 max:139 shoes: Asics Gel DS Trainer IX |
| Oetlikon-Otelfingen-Buchs. Nice spring weather, longer workout than planned. |
Thursday Apr 6 |
| Running (Morning run) 40:33 [2] 7 km (5:48 / km) +120m 5:20 / km | |
| ahr:123 max:137 shoes: Asics Gel DS Trainer IX |
| |
| Running (Night run) 40:13 [3] 7 km (5:45 / km) +150m 5:11 / km | |
| ahr:129 max:143 shoes: Asics Gel DS Trainer IX |
| On trails, mostly in the forest, at 21:30, with headlamp. As a preparation for the night championship next Saturday. |
Wednesday Apr 5 |
| Cycling (On TravelMag) 52:00 [2] 20 km (2:36 / km) | |
| ahr:108 max:117 |
| Winter is back! |
Tuesday Apr 4 |
| Running (Morning run) 35:21 [2] 6.5 km (5:26 / km) +100m 5:03 / km | |
| ahr:122 max:136 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering race 41:53 [4] *** 5 km (8:23 / km) +170m 7:10 / km | |
| ahr:145 max:157 shoes: Integrators |
| Night o Seeweidsee. Another preparation for the championship next Saturday. Technically on the easy side. But I still managed to include my standard mistake of the last races: Running not far enough on a trail. |
Monday Apr 3 |
| Running (Morning run) 31:04 [2] 5.5 km (5:39 / km) +95m 5:12 / km | |
| ahr:121 max:134 shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 48:00 [1] | |
| |
| The usual procedure. |
Sunday Apr 2 |
| |
| Event: 3rd Swiss National race (Mémorial Claude Marina)
|
| Orienteering race 54:08 [5] *** 6 km (9:01 / km) +280m 7:19 / km | |
| ahr:155 max:162 spiked:10/13c shoes: Integrators |
| National event Neuchatel. Not a good run. Physically ok even after only 3 hours of sleep. But too many mistakes. Left the path on the way to #2 much too early only to loose more than 2'. Three more smaller mistakes to #6 (bad route), #8 (checked wrong control first) and #9 (missed the cliff), about 1' each. I obviously didn't gave me enough time to read the map. |
| Running warm up/down 25:00 [2] 3 km (8:20 / km) +150m 6:40 / km | |
| shoes: Integrators |
| Before and after the race. |
Saturday Apr 1 |
| Running 47:14 [2] 8 km (5:54 / km) +150m 5:24 / km | |
| ahr:120 max:136 shoes: Asics Gel DS Trainer IX |
| Recovery from yesterday's night race. Studied an old map (Serroue), hopefully relevant for tomorrow's race in Neuchatel. |