Friday Jun 30 |
 | Orienteering race 55:00 [4] 5.5 km (10:00 / km) +200m 8:28 / km | |
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| Cycling 15:00 [2] 5 km (3:00 / km) +80m 2:47 / km | |
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Thursday Jun 29 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
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| Orienteering race 47:00 [4] 6.3 km (7:28 / km) +50m 7:11 / km | |
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Tuesday Jun 27 |
| Running 8:00 [2] 1 km (8:00 / km) +50m 6:24 / km | |
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| Orienteering race 24:00 [4] *** 4 km (6:00 / km) +90m 5:24 / km | |
| ahr:148 max:158 |
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Monday Jun 26 |
| Running 24:00 [2] 4 km (6:00 / km) +50m 5:39 / km | |
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| Cycling 55:00 [1] 15 km (3:40 / km) +150m 3:30 / km | |
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Sunday Jun 25 |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
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| Orienteering race 52:00 [4] *** 5 km (10:24 / km) +250m 8:19 / km | |
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Saturday Jun 24 |
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| Event: WMOC Pre-Games
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| Running 44:00 [2] 7.1 km (6:12 / km) +70m 5:54 / km | |
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| Orienteering race 29:00 [4] *** 4 km (7:15 / km) +105m 6:25 / km | |
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Thursday Jun 22 |
| Running (Morning run) 29:57 [2] 5.5 km (5:27 / km) +100m 5:00 / km | |
| ahr:117 max:131 shoes: Asics Gel DS Trainer IX |
| Breitlen loops. |
Wednesday Jun 21 |
| Strength (Machines) 45:00 [1] | |
| shoes: Nike Free |
| Includes 10' warm up (indoor cycling) + some stretching. |
| Running 23:00 [2] 4 km (5:45 / km) | |
| shoes: Nike Free |
| Evening run after strength training. On road/track. |
Tuesday Jun 20 |
| Orienteering 38:45 [4] **** 4.6 km (8:25 / km) +150m 7:15 / km | |
| ahr:146 max:158 shoes: Integrators |
| O training Crest Aulta Bonaduz. Reran the race of last Saturday. More than 4' better time. |
| Running warm up/down 25:00 [1] 3 km (8:20 / km) +150m 6:40 / km | |
| ahr:105 shoes: Integrators |
| Walking/jogging to the start of the race. |
Monday Jun 19 |
| Running (Morning run) 21:40 [2] 4 km (5:25 / km) +50m 5:06 / km | |
| ahr:119 max:134 shoes: Nike Free |
| Parlatsch loop. |
| Orienteering 42:12 [4] **** 4.7 km (8:59 / km) +160m 7:40 / km | |
| ahr:146 max:154 shoes: Integrators |
| Technical O training Fuerstenwald. Reran the race of yesterday. The absence of flags at the controls made it more difficult. Tried some other (better?) routes. At least I was looking for the first control at the correct location... |
| Running warm up/down 25:00 [1] 3 km (8:20 / km) +150m 6:40 / km | |
| ahr:100 shoes: Integrators |
| Walking/jogging from the parking to o training and back. |
Sunday Jun 18 |
| Orienteering race 53:54 [5] **** 4.7 km (11:28 / km) +160m 9:48 / km | |
| ahr:144 max:155 shoes: Integrators |
| Churer OL, map Fuerstenwald. Unable to do better than yesterday. Copied control #1 (a cliff) wrongly... After desperately searching for several minutes I decided to proceed to #2. On my way I found #1 on another cliff. Not funny! Also boomed #2 of course. Continued the race without much motivation. Some more errors followed and I finished the race in deep frustration. |
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| C • Awardspace 2 |
| Running warm up/down 30:00 [2] 4 km (7:30 / km) | |
| shoes: Integrators |
| Before and after the race. |
Saturday Jun 17 |
| Orienteering race 43:07 [5] **** 4.7 km (9:10 / km) +150m 7:55 / km | |
| ahr:151 max:161 shoes: Integrators |
| Bonaduzer OL. I just can't do it without mistakes! Expected #2 too early. Ok then until #11. Very bad route choice to #12, descending between the cliffs. Total time lost was about 3'. Finally I was 2nd (1'09" behind) out of 30 runners. Hope to do better tomorrow. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators |
| Jogging/walking to the start (175m of climbing). Short warm down after the race. |
Friday Jun 16 |
| Strength (Machines) 36:00 [1] | |
| ahr:87 max:112 shoes: Nike Free |
| Includes some stretching. |
| Cycling 1:09:00 [2] 24 km (2:52 / km) +150m 2:47 / km | |
| ahr:120 max:139 |
| To/from gym. |
| Running tempo 7:00 [4] 1.64 km (4:16 / km) | |
| ahr:140 shoes: Nike Free |
| On the way home from the gym I stopped at the track in Regensdorf. Put on my Nike Free again and did 4 laps. First lap on the innermost track, 2nd on next outer and so on. |
Thursday Jun 15 |
| Running (Morning run) 29:45 [2] 5.5 km (5:25 / km) +100m 4:58 / km | |
| ahr:119 max:135 shoes: Nike Free |
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| Orienteering 1:15:00 [3] 8 km (9:22 / km) +250m 8:06 / km | |
| shoes: Integrators |
| O training with map Honeret. Considering the high temperature (30°C) I decided to run at a rather low pace. |
Wednesday Jun 14 |
| Running (Morning run) 35:21 [3] 6.5 km (5:26 / km) +200m 4:43 / km | |
| ahr:126 max:145 shoes: Nike Free |
| GPS track |
| Orienteering race 43:22 [4] *** 4.2 km (10:20 / km) +180m 8:30 / km | |
| ahr:145 max:155 shoes: Integrators |
| ASVZ champs Adlisberg. Had problems to read the map (15k). Boomed control #5 (parallel error), 3' lost. Rest ok. Didn't push very hard.
Tracking the course on FR305 worked fairly. Sometimes the signal quality was poor. Never lost sight of satellites though.
GPS track |
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| C • RG 2 |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators |
| Before/after the race. |
Tuesday Jun 13 |
| Running (Morning run) 28:33 [2] 5.5 km (5:11 / km) +100m 4:46 / km | |
| ahr:122 max:137 shoes: Nike Free |
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| Strength (Machines) 34:00 [1] | |
| shoes: Nike Free |
| Includes some stretching. |
| Cycling 1:10:00 [2] 24 km (2:55 / km) +150m 2:50 / km | |
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| To/from gym. |
Monday Jun 12 |
| Running (Morning run) 29:22 [2] 5.5 km (5:20 / km) +100m 4:54 / km | |
| ahr:119 max:133 shoes: Nike Free |
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Sunday Jun 11 |
| Orienteering race (City -O) 39:31 [5] *** 4.8 km (8:14 / km) +165m 7:02 / km | |
| ahr:151 max:160 shoes: Nike Free |
| City O race in the town of Freiburg. A good race until control #15 (only lost about 20" at #12), where I didn't see the bag at first attempt, lost nearly 1' there. Very bad route choice to #16 then, with bad execution too (another 2' lost). Finally a bad route choice to #18 costs another 30".
Legs were not recovered from bike O the day before. Couldn't go full speed. HR was rather low therefore. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Nike Free |
| Before the race. |
Saturday Jun 10 |
| Running (Morning run) 30:03 [2] 5.5 km (5:28 / km) +100m 5:00 / km | |
| ahr:119 max:135 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Cycling race 1:08:18 [4] ** 16 km (4:16 / km) +450m 3:45 / km | |
| ahr:142 max:155 |
| Emmentaler Bike O. Probably my best bike O performance ever. Only minor mistakes, less den 2'.Tough climbing just from the start. FR 305 track
Same track on MotionBased Map Player |
| Cycling warm up/down 20:00 [2] 6 km (3:20 / km) +200m 2:51 / km | |
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| Before and after the bike O race. |
Friday Jun 9 |
| Running (Morning run) 36:47 [3] 6.5 km (5:40 / km) +125m 5:10 / km | |
| ahr:124 max:145 shoes: Brooks Glycerin 4 |
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| Cycling 28:00 [2] 7.5 km (3:44 / km) +200m 3:18 / km | |
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| Home from Sünikon via Regensberg. |
Thursday Jun 8 |
| Running (Morning run) 29:20 [2] 5.5 km (5:20 / km) +100m 4:53 / km | |
| shoes: Nike Free |
| Breitlen loops as usual.
Testing virtual partner mode on Forerunner 305.
This worked very nicely. I finished 20m in front. |
| Orienteering 23:26 [4] *** 2.5 km (9:22 / km) +110m 7:41 / km | |
| ahr:140 max:152 shoes: Integrators |
| A short channel-O with map Breitlen. I collected a lot of data carrying Forerunner 305 on my left arm and Polar HRM on my right. FR305 worked very nicely in the forest again. Had some problems putting the GPS track onto the (rather distorted) map without editing the track. I also compared GPS altitude tracking and barometric measurement by Polar. GPS altitude errors were up to 40m. (Altitude trackings) Polar altitude is very accurate over short time span. |
| Running warm up/down 18:28 [2] 3 km (6:09 / km) +40m 5:46 / km | |
| ahr:124 shoes: Integrators |
| To/from O training. |
Wednesday Jun 7 |
| Running (Morning run) 29:32 [2] 5.5 km (5:22 / km) +100m 4:55 / km | |
| ahr:124 max:137 shoes: Brooks Glycerin 4 |
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| Strength (Machines) 36:00 [1] | |
| shoes: Nike Free |
| Includes some stretching. |
| Cycling 1:11:29 [2] 25 km (2:52 / km) +150m 2:47 / km | |
| ahr:123 max:144 |
| To/from gym. |
Tuesday Jun 6 |
| Running (Morning run) 29:34 [2] 5.5 km (5:23 / km) +100m 4:56 / km | |
| ahr:123 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
Monday Jun 5 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
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| Before the race. |
| Orienteering race 36:40 [4] 4.1 km (8:57 / km) +30m 8:38 / km | |
| shoes: Integrators |
| 3-Days of Belgium Day 3. Not much better than the days before. One big mistake to #6 (more than 4') plus some addtitional smaller mistakes (another 4' total).
I recorded this race on the FR 305 ( map). FR 305 worked very nicely in the forest, never losing sight of the satellites. Map calibration was done using controls #3 and #8 only. The tracking fails to precisely touch the other controls. I think this is mostly due to map distorsion and/or scanning errors, not GPS errors.
All in all this 3 days were a frustrating experience. My navigational skills have dropped to a miserable level. Also had some problems with my back and the achilles tendon (left). I plan to take it easy the following week. No orienteering, no long running workouts. |
| Note | |
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| Traveled back home just after the race. Tried the route via Luxembourg, Nancy, St. Die, Colmar, Basel. It was a good choice, not much traffic. |
Sunday Jun 4 |
| Running (Morning run) 24:00 [2] 4 km (6:00 / km) +40m 5:43 / km | |
| ahr:124 max:145 shoes: Nike Free |
| Jogging in the streets of Marche en Famenne again. Testing my new Forerunner 305 (Google map) Worked quite nicely. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators |
| Warm up for the race. |
| Orienteering race 36:51 [4] *** 4 km (9:13 / km) +40m 8:46 / km | |
| ahr:145 max:159 shoes: Integrators |
| 3-Days of Belgium Day 2. Another rather bad race. Boomed #3 (about 2' lost) then #7 (4'). Finally punched a wrong control #8!. Horrible!!! It seems I'm not able to navigate in this type of terrain (flat, diffuse). |
Saturday Jun 3 |
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| Event: 3 days of Belgium
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| Running (Morning run) 24:00 [2] 4.1 km (5:51 / km) +40m 5:35 / km | |
| shoes: Nike Free |
| In the streets of Marche en Famenne. From the CC. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators |
| Before the race. |
| Orienteering race 37:16 [5] *** 3.5 km (10:39 / km) +155m 8:43 / km | |
| ahr:149 max:165 shoes: Integrators |
| 3-Days Belgium Day 1. First part was ok, only about 60 seconds lost. Very bad navigation on the last part. Missed #6 and lost about 3 minutes. Increased the pace to gain some time to #7. This was a bad idea: Lost another 8 minutes... |
Friday Jun 2 |
| Note | |
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| Traveling day: To 3-Days of Belgium |
Thursday Jun 1 |
| Running (Morning run) 29:49 [2] 5.5 km (5:25 / km) +100m 4:58 / km | |
| ahr:119 max:136 shoes: Asics Gel DS Trainer IX |
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| Strength (Machines) 37:00 [1] | |
| shoes: Nike Free |
| Includes some stretching. |
| Cycling (Indoor trainer) 40:00 [3] 16 km (2:30 / km) | |
| ahr:118 max:145 |
| 10' warmup before strength training. 30' including intervals 10x 60s. |
