Saturday Sep 30 |
 | Cycling 1:18:23 [2] 28.5 km (2:45 / km) +190m 2:40 / km | |
| ahr:117 max:131 (injured) |
| Oetlikon-Katzensee-Buchs. |
Friday Sep 29 |
| Orienteering 43:12 [3] *** 5 km (8:38 / km) +165m 7:25 / km | |
| shoes: Integrators2 |
| O training Altberg West. |
Thursday Sep 28 |
| Cycling 1:49:30 [2] ** 31 km (3:32 / km) +450m 3:18 / km | |
| ahr:112 max:138 |
| Stammerberg with bike-o map. |
Wednesday Sep 27 |
| Running 28:27 [3] 5.5 km (5:10 / km) +90m 4:47 / km | |
| ahr:126 max:144 shoes: Nike Free |
| Breitlen loops. In the afternoon foot felt much better than in the morning. I was able to jog a few km without pain. |
| Cycling 1:00:00 [2] 20 km (3:00 / km) +270m 2:49 / km | |
| ahr:119 max:141 |
| Wuerenlos-Huettikerberg-Huettikon-Buchs.
|
Tuesday Sep 26 |
| Cycling 1:55:11 [2] 36 km (3:12 / km) +500m 3:00 / km | |
| ahr:109 max:132 (injured) |
| Schartenfels, Wettingen, Ennetbaden, Niederehrendngen, Dielsdorf, Buchs, Otelfingen. |
| |
| C • O-Training 1 |
Monday Sep 25 |
| Strength (Machines) 49:00 [1] | |
| ahr:84 max:113 (injured) |
| Includes warm up (indoor cycling) + some stretching. |
| Cycling intervals (Indoor trainer) 40:00 [3] 18 km (2:13 / km) | |
| ahr:118 max:134 |
| Warm up, then 15x 60 s hard cycling with 60 s recovery cycling between intervals, warm down. Was not able to push the HR higher than 134. |
Sunday Sep 24 |
| Cycling race (Bike-O) 1:10:42 [3] ** 19.3 km (3:40 / km) +300m 3:24 / km | |
| ahr:130 max:142 (injured) |
| Bike orienteering in Lueterkofen. Won in class OM, hehe. Okay, only 3 competitors, but a win is a win! Foot did not hurt, my pace was rather low again (low HR). |
| Cycling warm up/down 10:00 [1] 2 km (5:00 / km) | |
| |
| Warm up for the race. |
Saturday Sep 23 |
| Cycling race (Bike-O) 1:35:31 [3] ** 26 km (3:40 / km) +300m 3:28 / km | |
| ahr:129 max:141 (injured) |
| Bike O championship in Lueterkofen. Unable to run, left foot hurts badly, but biking is still ok. I was not able to go at a high pace, at least no fatal errors this time. Lost about 20 minutes to the winning time... |
| Cycling warm up/down 15:00 [2] 3 km (5:00 / km) | |
| |
| Before the race. |
Friday Sep 22 |
| Orienteering race 44:06 [5] *** 5.1 km (8:39 / km) +110m 7:48 / km | |
| shoes: Integrators |
| Night O race in Grafenried. After testing my left foot in the afrernoon I decided to do orienteering this weekend. No problems during the race. A good race, only minor mistakes: best time. Foot still ok. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators |
| Before and after the race. |
| Note | |
| (injured) |
| After the night race I did a massage of my left foot. This was a very bad idea, the pressure just switched on the pain again...
No further foot orienteering this weekend. Maybe biking will be possible. |
Thursday Sep 21 |
| Cycling 2:01:00 [2] 37 km (3:16 / km) +650m 3:00 / km | |
| ahr:117 max:146 (injured) |
| Laegern-Hochwacht, Laegernweid, Regensberg, Nassenwil, Niederhasli, Oberglatt, Oberhasli, Watt, Buchs, Otelfingen. |
Wednesday Sep 20 |
| Cycling 2:12:24 [3] 41.6 km (3:11 / km) +600m 2:58 / km | |
| ahr:124 max:150 (injured) |
| Wuerenlos-Huettikerberg-Altberg-Gubrist-Hoenggerberg-
Kaeferberg-Affoltern-Katzensee-Buchs-Otelfingen.
MotionBased
|
Tuesday Sep 19 |
| Running (Morning run) 29:31 [2] 5.5 km (5:22 / km) +95m 4:56 / km | |
| ahr:120 max:133 shoes: Asics Gel DS Trainer IX |
| Breitlen loops |
| Orienteering 53:36 [4] *** 7.5 km (7:09 / km) +200m 6:18 / km | |
| ahr:140 max:149 shoes: Integrators |
| O training Strassberg. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) +50m 6:09 / km | |
| shoes: Integrators |
| From the parking lot to o training and back. |
| Note | |
| (injured) |
| Outside of left foot injured |
Monday Sep 18 |
| Strength (Machines) 46:00 [1] | |
| |
| ncludes 10 minutes of warm up (indoor cycling) + some stretching.
|
Sunday Sep 17 |
| Orienteering race 41:46 [4] **** 3.6 km (11:36 / km) +170m 9:23 / km | |
| shoes: Integrators |
| Freiburg Day 2 (Tschaerluuschwand-Aergera). Nice, but rough terrain again. Weather had changed to the bad side. I managed to run without significant mistakes this time: 1st place. |
Saturday Sep 16 |
| Orienteering race 51:14 [4] **** 3.8 km (13:29 / km) +250m 10:09 / km | |
| shoes: Integrators |
| Regional event near Freiburg, Day 1 (Cousimbert-Nord). Rough terrain. Not a good run, first I boomed control #1, then I had a burst of mistakes at #6, #7 and #8. More than 10 minutes lost. But weather was still fine. |
Friday Sep 15 |
| Strength (Machines) 46:00 [1] | |
| |
| Includes 10 minutes of warm up (indoor cycling) + some stretching.
|
| Running 6:46 [4] 1.6 km (4:14 / km) | |
| ahr:146 max:155 shoes: Nike Free |
| 1600 m on the track in Regensdorf. Tried to do 100 s laps. Testing the Forerunner 305.
GPS track (Garmin FR305 / MotionBased):
Player
The 4 laps are quite consistent, but there is no perfect fit to the satellite photo.
|
| |
| C • Accuracy 4 |
| Running 11:20 [2] 2 km (5:40 / km) | |
| ahr:122 max:139 shoes: Nike Free |
| From the gym to the track and back. |
Thursday Sep 14 |
| Orienteering 20:34 [4] *** 2.9 km (7:06 / km) +140m 5:43 / km | |
| ahr:145 max:157 shoes: Integrators |
| Reran Final course of last Sunday (Middle distance champs). |
| Running warm up/down 30:00 [2] 4.5 km (6:40 / km) +80m 6:07 / km | |
| shoes: Integrators |
| Before and after o training. |
Wednesday Sep 13 |
| Running (Morning run) 20:50 [2] 4 km (5:12 / km) +55m 4:52 / km | |
| ahr:116 max:128 shoes: Nike Free |
| Parlatsch loop. |
| Orienteering 47:16 [3] *** 5 km (9:27 / km) +170m 8:05 / km | |
| ahr:134 max:144 shoes: Integrators |
| O training Schlieren. Course with wrong and missing controls. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km | |
| shoes: Integrators |
| Before and after the o training. |
Tuesday Sep 12 |
| Running (Morning run) 48:55 [2] 8.5 km (5:45 / km) +200m 5:09 / km | |
| ahr:123 max:136 shoes: Nike Free |
| Lake Cresta, Uaul Grond. Extended distance this morning.
GPS track (Garmin FR 305 / MotionBased):
MotionBased Player
|
| Orienteering 34:59 [3] *** 3 km (11:40 / km) +40m 10:56 / km | |
| ahr:116 max:141 shoes: Nike Free |
| City o training in Chur. Micro controls, 3 x 3 cm stickers, really hard to find! |
Monday Sep 11 |
| Running (Morning run) 30:39 [2] | |
| ahr:117 max:128 shoes: Brooks Glycerin 4 |
| Breitlen loops. Recovery run. |
Sunday Sep 10 |
| Orienteering race 20:44 [5] *** 2.8 km (7:24 / km) +50m 6:48 / km | |
| shoes: Integrators |
| Swiss champs middle distance qualification. Was late at the start by 45 s, but then I had a quite good run. Good concentration and optimum speed. 2nd place, 17s behind. |
| Orienteering race 24:33 [5] *** 2.9 km (8:28 / km) +140m 6:49 / km | |
| shoes: Integrators |
| Swiss champs middle distance A-Final. I started at the correct time... Not a good run: boomed control #5 (pit in the green) and missed #6 badly plus 3 more errors of 20 or 30 s.
Total time lost: 3 to 4 minutes. Finished in 5th position, 2:31 behind winner. Too bad! After winning night-, sprint- and relay-champs, third at classic distance, no success this time. |
| Cycling 30:00 [1] 10 km (3:00 / km) +150m 2:47 / km | |
| |
| To the start of the Q race and back. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) +80m 6:15 / km | |
| shoes: Integrators |
| Short warm ups before the races. |
Saturday Sep 9 |
| Running (Morning run) 31:06 [2] 5.5 km (5:39 / km) +95m 5:12 / km | |
| ahr:118 max:135 shoes: Brooks Glycerin 4 |
| Breitlen loops, easy pace. |
Friday Sep 8 |
| Running tempo 42:01 [4] 9 km (4:40 / km) +200m 4:12 / km | |
| ahr:142 max:155 shoes: Nike Free |
| Buchs loop. Good speed. |
Thursday Sep 7 |
| Orienteering 53:07 [2] 5.8 km (9:09 / km) +200m 7:49 / km | |
| ahr:114 max:128 shoes: Integrators2 |
| O training Hirslen/Bülach. |
| Running warm up/down 12:00 [2] 2 km (6:00 / km) | |
| shoes: Integrators2 |
| Before and after o training. |
Wednesday Sep 6 |
| Running (Morning run) 25:42 [2] 4.5 km (5:43 / km) +80m 5:15 / km | |
| ahr:118 max:132 shoes: Brooks Glycerin 4 |
| |
| Orienteering 23:12 [3] *** 3 km (7:44 / km) +110m 6:32 / km | |
| ahr:134 max:148 shoes: Integrators2 |
| A short o training (old man's middle distance) with map Altberg-West. |
| Running warm up/down 12:00 [2] 2 km (6:00 / km) | |
| shoes: Integrators2 |
| Warm up before o training. |
Tuesday Sep 5 |
| Running (Morning run) 29:56 [2] 5.5 km (5:27 / km) +95m 5:01 / km | |
| ahr:123 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Running intervals 11:00 [5] 3 km (3:40 / km) | |
| max:160 shoes: Nike Free |
| 10x 300 m on the track. 66, 65, 65, 66, 66, 67, 66, 67, 67, 63 s. |
| |
| C • That's pretty quick for an old... 2 |
| Running warm up/down 12:00 [2] 2 km (6:00 / km) | |
| shoes: Nike Free |
| Warm up for intervals. |
| Cycling 55:50 [2] 18 km (3:06 / km) +150m 2:59 / km | |
| ahr:119 max:133 |
| To/from the track in Regensdorf. |
Monday Sep 4 |
| Strength (Machines) 36:00 [1] | |
| |
| Includes some stretching. |
| Cycling 1:02:10 [2] 22 km (2:50 / km) +180m 2:43 / km | |
| |
| To/from gym. |
Sunday Sep 3 |
| Orienteering race 48:46 [5] **** 4.5 km (10:50 / km) +190m 8:57 / km | |
| shoes: Integrators |
| 2nd national event of this weekend (Sunnbuel). Another rather bad race. Bad route choice to #1 (1 minute). Then I lost a lot of time, about 3 minutes, at #4, a cliff.
Certainly not the performance I had hoped for this weekend. Maybe my preparation (3 days of rather intensive training before the races) was not optimal, producing physical and mental tiredness rather than fitness...
|
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators |
| Before the race. |
Saturday Sep 2 |
| Orienteering race 51:02 [5] **** 4.5 km (11:20 / km) +270m 8:43 / km | |
| ahr:154 max:162 shoes: Integrators |
| National event in Kandersteg (Oeschinen). Bad mistake at the beginning: Ran towards control #2, didn't see #1 on the map... More than 3 minutes lost. Then boomed #9, cliff in the green (another minute +). Still 3rd place at the end. Not happy with this race. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators |
| Before the race. |
Friday Sep 1 |
| Orienteering 25:00 [4] 4 km (6:15 / km) +100m 5:33 / km | |
| shoes: Integrators |
| With sprint map Crans again before breakfast. Did W55 sprint as part of this run (1.4km, 55m climbing, 11:08). |
| Orienteering 1:02:04 [3] **** 4.6 km (13:30 / km) +330m 9:56 / km | |
| ahr:134 max:148 shoes: Integrators |
| Ran course of a national event of 2004 in Thyon. Steep slopes and very rough terrain. |
