Monday Apr 30 |
 | Cycling (Indoor trainer) 30:00 [1] 10 km (3:00 / km) | |
| ahr:101 max:115 (injured) |
| On TravelMag. Tried an easy cycling workout, just to log something on AP. Right foot in soft cast. Antibiotics treatment still going on. |
Monday Apr 23 |
| Note | |
| (injured) |
| Foot is infected, I have to take antibiotics now. Not able to run this week, no races next weekend Had to cancel 3-Days of Schott Zwiesel, very frustrating. |
| |
| C • Schade... 2 |
Sunday Apr 22 |
| Note | |
| (injured) |
| Right foot now swollen. Doing ice treatment. Probably going to see a doctor tomorrow. |
Saturday Apr 21 |
| Orienteering race 53:10 [5] *** 7.3 km (7:17 / km) +230m 6:18 / km | |
| ahr:153 max:161 (injured) shoes: Integrators2 |
| Regional event near Baden. Had a decent race except for control #8 where I choose to go direct and lost map contact (2 to 3 minutes lost). Still fast enough to win.
After about a third of the race a splintery piece of wood penetrated the upper side of the right shoe and pushed forward into my foot. Started to hurt badly after the race and during the night. |
| |
| C • Gratulation zum Sieg! 3 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before the race. |
Friday Apr 20 |
| Running 31:34 [2] 5.3 km (5:57 / km) +165m 5:09 / km | |
| ahr:121 max:137 shoes: Brooks Glycerin 4 |
| Evening jog to Otelfingen, Breitlen. |
Thursday Apr 19 |
| Running 48:54 [3] 8.5 km (5:45 / km) +200m 5:09 / km | |
| ahr:129 max:145 shoes: Brooks Glycerin 4 |
| Buchs loop. Felt tired. |
Wednesday Apr 18 |
| Running (Morning run) 25:31 [2] 4.5 km (5:40 / km) +80m 5:12 / km | |
| ahr:117 max:130 shoes: Nike Free |
| |
| Orienteering 54:35 [3] *** 6 km (9:06 / km) +290m 7:20 / km | |
| ahr:134 max:151 shoes: Integrators2 |
| O'training Altberg. With wrong and missing controls. 2 different scales (5k first, then 10k). |
| |
| C • O-Training Altberg 3 |
| Cycling 55:00 [2] 16 km (3:26 / km) +250m 3:11 / km | |
| |
| To the O'training and back home. |
Tuesday Apr 17 |
| Running intervals 20:00 [5] 4 km (5:00 / km) | |
| max:160 shoes: Brooks Glycerin 4 |
| At the track in Regensdorf. 2 sets of 10x 30/30s (130m/70m). 5 minutes recovery jogging between sets. Workout felt tough in the burning April sun. |
| Running warm up/down 39:00 [2] 6.5 km (6:00 / km) | |
| shoes: Brooks Glycerin 4 |
| Before, between and after intervals. Road and track. |
Monday Apr 16 |
| Running (Morning run) 36:41 [2] 6.5 km (5:39 / km) +110m 5:12 / km | |
| ahr:115 max:129 shoes: Brooks Glycerin 4 |
| Otelfingen loop. |
| Cycling 1:17:21 [2] 28 km (2:46 / km) +200m 2:40 / km | |
| ahr:117 max:134 |
| MTB ride Oetlikon - Katzensee - Buchs -Otelfingen. |
Sunday Apr 15 |
| Note | |
| (rest day) |
| Maintaining my wounds from yesterday's race. |
Saturday Apr 14 |
| |
| Event: Swiss Night O championship
|
| Orienteering race 45:55 [5] *** 5.4 km (8:30 / km) +220m 7:04 / km | |
| shoes: Integrators2 |
| Swiss Night O Championships in Rueti. Very good weather conditions. Rough terrain, steep slopes. Had a good run without major mistakes. On the way to control #11 I crashed down a very steep slope and lost my map... It took about 1.5 minutes to recover it. Was a bit groggy from then on. It was still fast enough for 2nd place. |
| Running warm up/down 25:00 [2] 3.5 km (7:09 / km) +100m 6:15 / km | |
| shoes: Integrators2 |
| Before and after the race. |
| Note | |
| |
| 6 "hard" days out of last 8 was probably too much. Plan is now to have a few easy days. |
Friday Apr 13 |
| Running 37:10 [2] 6.5 km (5:43 / km) +115m 5:15 / km | |
| ahr:115 max:134 shoes: Brooks Glycerin 4 |
| Easy evening jogging to Otelfingen. |
Thursday Apr 12 |
| Running (Morning run) 23:20 [2] 4 km (5:50 / km) +80m 5:18 / km | |
| ahr:110 max:122 shoes: Nike Free |
| An easy loop to Otelfingen. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators2 |
| To the start of the O'training. |
| Orienteering tempo 48:12 [4] *** 7.8 km (6:11 / km) +200m 5:29 / km | |
| ahr:149 max:157 shoes: Integrators2 |
| O'training Lauferberg. Reran course of last National Event, nearly at race pace. Tried some alternative routes, some worse, some better. GPS-Track |
Wednesday Apr 11 |
| Running (Morning run) 36:18 [2] 6.5 km (5:35 / km) +120m 5:07 / km | |
| ahr:119 max:135 shoes: Brooks Glycerin 4 |
| Otelfingen - Breitlen. |
| Running intervals 20:00 [4] 4 km (5:00 / km) +10m 4:56 / km | |
| max:155 shoes: Brooks Glycerin 4 |
| 2 sets of 10x 30s/30s (130m/70m) on the road at Otelfingen-Golf. |
| Running warm up/down 46:20 [2] 7.5 km (6:11 / km) +110m 5:45 / km | |
| shoes: Brooks Glycerin 4 |
| Before/ after intervals and between sets. |
Tuesday Apr 10 |
| Running (Morning run) 30:57 [2] 5.5 km (5:38 / km) +95m 5:11 / km | |
| ahr:122 max:136 shoes: Brooks Glycerin 4 |
| Breitlen loops. Recovery from the weekend's races. |
Monday Apr 9 |
| Orienteering race 57:43 [5] *** 6.5 km (8:53 / km) +240m 7:30 / km | |
| shoes: Integrators2 |
| Day 3 of Alsacian 3-Days. Chasing start. Started in 4th position, gained 1 at control #2. Then a fatal mistake to #4, lost more than 10 minutes there. Could regain some places, but motivation was down. Finished 5th. (25th time of the day..). Lower back no longer a problem, which is good. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators2 |
| To the start of the race. |
Sunday Apr 8 |
| Orienteering race 41:44 [5] *** 5.8 km (7:12 / km) +250m 5:55 / km | |
| shoes: Integrators2 |
| Day 2 of Alsacian 3-Days:
After a bad night with headaches and stomach problems (only 2 or 3 hours of sleep) I started to this race with mixed feelings.
Physically demanding terrain. Quite a good race again but some mistakes still sum up to a loss of 2 to 3 minutes. 2nd place of the day, 4th total. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators2 |
| After the race (back to the start area). |
Saturday Apr 7 |
| |
| Event: Alsacian Easter 3-days
|
| Orienteering race 31:49 [5] *** 5 km (6:22 / km) +110m 5:44 / km | |
| ahr:160 max:167 (injured) shoes: Integrators2 |
| Day 1 of Alsacian 3 Days. Technically easy in fast terrain. I had a rather good race with some small mistakes (less than 2 minutes total). 5 th place out of about 80. Lower back much better now. Injured flag can be cleared. High HR though. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before the race. |
Friday Apr 6 |
| Note | |
| (injured) (rest day) |
| |
Thursday Apr 5 |
| Running 35:29 [2] 6 km (5:55 / km) +150m 5:15 / km | |
| ahr:126 max:141 (injured) shoes: Brooks Glycerin 4 |
| Trying to run again. Back is still sore, but easy jogging was possible without much pain. |
| Cycling 40:00 [3] 20 km (2:00 / km) | |
| ahr:120 max:135 (injured) shoes: Nike Free |
| On TravelMag. 10x 2' hard with 2' recovery cycling between intervals |
| Cycling warm up/down 20:00 [1] 7 km (2:51 / km) | |
| (injured) shoes: Nike Free |
| Before/after intervals. |
Wednesday Apr 4 |
| Cycling (Morning ride) 40:00 [1] 15 km (2:40 / km) | |
| ahr:94 max:104 (injured) shoes: Nike Free |
| |
Tuesday Apr 3 |
| Note | |
| |
| Training summary for March 07. 7h less than for the same period in 2006.
| Training | Mar. |
| Running | 17.6h | 182km |
| Orienteering | 8.3h | 70km | | Cycling | 10.8h | 247km |
| Strength | 0h |
| -------- | ------- |
| Total | 36.7h | (06: 43.4h) |
|
| Cycling (Indoor trainer) 35:00 [1] 13 km (2:42 / km) | |
| ahr:92 max:100 (injured) shoes: Nike Free |
| Morning ride. |
| Cycling intervals (Indoor trainer) 40:00 [3] 20 km (2:00 / km) | |
| ahr:120 max:139 (injured) shoes: Nike Free |
| On TravelMag. 10x 2' hard with 2' recovery cycling between intervals. |
| Cycling warm up/down (Indoor trainer) 20:00 [1] 7 km (2:51 / km) | |
| (injured) shoes: Nike Free |
| Before/after intervals. |
Monday Apr 2 |
| Cycling (Indoor trainer) 45:00 [1] 17 km (2:39 / km) | |
| ahr:98 max:106 (injured) shoes: Nike Free |
| Easy recovery cycling on TravelMag without too much pain. |
Sunday Apr 1 |
| |
| Event: 2. National Race / Schaffhauser OL
|
| Orienteering race 53:41 [5] *** 8.2 km (6:33 / km) +200m 5:50 / km | |
| (injured) shoes: Integrators2 |
| 2nd national race near Schaffhausen. Technically easy and fast terrain. Not a good race for me: made a 90° mistake to #3 (more than 2 minutes lost). Motivation fading already. Then on the way to #7 I crashed in rough terrain. Hitting the ground caused a sudden pain in my lower back. Could not keep normal speed on the rest of the course. In addition 2 or 3 small route mistakes (30s each). |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before the race. |