Saturday Jun 30 |
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| Event: Davos
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 | Orienteering race 58:00 [4] *** 6 km (9:40 / km) +200m 8:17 / km | |
| shoes: Integrators2 |
| Regional event in Ftan. Mainly downhill. Had a good race, except to one control where I list about 4 minutes. |
Friday Jun 29 |
| Orienteering 1:08:00 [3] ***** 5 km (13:36 / km) +330m 10:14 / km | |
| shoes: Integrators2 |
| O-training Ofenpass. Technically very difficult. Big problems reading the map. |
Thursday Jun 28 |
| Orienteering 45:38 [3] *** 6.3 km (7:15 / km) +160m 6:26 / km | |
| ahr:141 max:153 shoes: Integrators2 |
| O training Boowald. 2nd leg of 5er Staffel. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators2 |
| To the start of the O training and back to the car. |
Wednesday Jun 27 |
| Note | |
| (rest day) |
| |
Tuesday Jun 26 |
| Orienteering 24:22 [4] *** 3.5 km (6:58 / km) +110m 6:01 / km | |
| ahr:147 max:157 shoes: Integrators2 |
| Reran course of last Sunday (4th leg of 5er Staffel). Nearly at race pace. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators2 |
| From parking lot to O training and back. |
| Strength (Machines) 38:00 [1] | |
| shoes: Nike Free |
| Some stretching included. |
Monday Jun 25 |
| Cycling (Indoor trainer) 1:00:00 [1] 23 km (2:37 / km) | |
| ahr:97 max:118 shoes: Nike Free |
| On TravelMag, watching TV. |
Sunday Jun 24 |
| Orienteering race 27:23 [5] *** 3.8 km (7:12 / km) +115m 6:16 / km | |
| ahr:155 max:162 shoes: Integrators2 |
| 5er Staffel near Lengnau. Ran the 4th leg for team Welsikon 5. Runners on legs 1 to 3 were a bit slow, so I had to go into the mass start (which was rather chaotic..). First (longer) loop was ok, but then I lost some time on the final loop. Controls #6 and #7 seemed questionable. But hey: fine weather and no pain in the knee! |
| Running warm up/down 6:00 [2] 1 km (6:00 / km) | |
| shoes: Integrators2 |
| A rather short warm up before the mass start. |
Saturday Jun 23 |
| Running 43:25 [2] 7 km (6:12 / km) +160m 5:34 / km | |
| ahr:125 max:138 shoes: Brooks Glycerin 4 |
| Lake Cresta - Uaul Grond. |
Friday Jun 22 |
| Running intervals 20:00 [4] 4 km (5:00 / km) +30m 4:49 / km | |
| max:154 shoes: Brooks Glycerin 4 |
| On the road near Parlatsch. 2 sets of 10x 30s/30s (130m/70m) with 5 minutes recovery (jogging) between sets. |
| Running warm up/down 35:35 [2] 5.5 km (6:28 / km) +60m 6:08 / km | |
| shoes: Brooks Glycerin 4 |
| Before and after intervals and between sets. |
Thursday Jun 21 |
| Cycling (Indoor trainer) 30:00 [1] 11 km (2:44 / km) | |
| ahr:93 max:113 shoes: Nike Free |
| Morning ride on Travelmag. |
Wednesday Jun 20 |
| Orienteering 1:07:00 [4] *** 7.7 km (8:42 / km) +260m 7:27 / km | |
| ahr:145 max:152 shoes: Integrators2 |
| O training Honeret. DAL course of recent Dietiker OL. Some bad route choices. |
| Running warm up/down 16:00 [2] 2.5 km (6:24 / km) +50m 5:49 / km | |
| shoes: Integrators2 |
| Before and after O training. |
Tuesday Jun 19 |
| Cycling (Indoor trainer) 30:00 [1] 11 km (2:44 / km) | |
| ahr:93 max:113 shoes: Nike Free |
| Morning ride on TravelMag. |
| Running 50:43 [3] 8.5 km (5:58 / km) +200m 5:20 / km | |
| ahr:132 max:148 shoes: Brooks Glycerin 4 |
| Buchs - loop. Easy to medium pace. Quite warm: 30 degrees C. |
Monday Jun 18 |
| Strength (Machines) 36:00 [1] | |
| shoes: Nike Free |
| Includes some stretching. |
| Cycling 59:51 [1] 20 km (3:00 / km) +160m 2:53 / km | |
| |
| To the gym in Regensdorf and back home. |
Sunday Jun 17 |
| Orienteering race 28:31 [4] * 5.3 km (5:23 / km) +60m 5:06 / km | |
| ahr:149 max:156 shoes: Brooks Glycerin 4 |
| City race Zofingen, regional event. Good weather conditions, sunny. Too many mistakes today, my concentration was not up to the task. Worst error happened to control #19, where I was reading the route to #20 -> 80s lost. Total time lost was nearly 3 minutes. 2nd place, 30s behind winner. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) +50m 6:40 / km | |
| shoes: Brooks Glycerin 4 |
| Before the race. |
| Note | |
| |
| A rather intensive week including an interval training and 4 races. Tiredness was obvious at the final race: heavy legs, lack of concentration, many mistakes. Some recovery days are required now. |
| |
| C • But it seems like maybe you ar... 3 |
Saturday Jun 16 |
| Orienteering race 56:05 [4] *** 6.6 km (8:30 / km) +235m 7:13 / km | |
| ahr:149 max:158 shoes: Integrators2 |
| Dietiker OL, regional event. Some parts very green. Didn't push too hard, spiked all controls. Some route choices not optimal. Best time M60. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) +60m 6:31 / km | |
| shoes: Integrators2 |
| Before the race. |
Friday Jun 15 |
| Orienteering race 36:08 [5] * 6.4 km (5:39 / km) +75m 5:20 / km | |
| shoes: Brooks Glycerin 4 |
| impOLs OL Cup. 1st race. City race in Olten. Had a good race. Lost some time only at the last control, where a fence was not mapped correctly.
The map |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Brooks Glycerin 4 |
| Before the race. |
Thursday Jun 14 |
| Cycling 36:00 [1] 14 km (2:34 / km) +65m 2:31 / km | |
| ahr:106 max:117 |
| To the gym Regensdorf via Oetlikon. |
| Strength (Machines) 36:00 [1] | |
| shoes: Nike Free |
| Some stretching included. |
| Cycling 53:00 [2] 18.5 km (2:52 / km) +185m 2:44 / km | |
| ahr:114 max:131 |
| Home from the gym Regensdorf - Katzensee - Buchs - Otelfingen. |
Wednesday Jun 13 |
| Cycling (Indoor cycling) 30:00 [1] 11 km (2:44 / km) | |
| ahr:97 max:120 shoes: Nike Free |
| On TravelMag. |
| Orienteering race 42:40 [4] *** 5.7 km (7:29 / km) +215m 6:18 / km | |
| ahr:149 max:159 shoes: Integrators2 |
| ASVZ Championships Adlisberg. Had a near perfect race. Didn't push the pace very hard but I was tired at the final ascent. |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| shoes: Integrators2 |
| Before and after the race. |
Tuesday Jun 12 |
| Running intervals 20:00 [4] 4 km (5:00 / km) | |
| max:162 shoes: Brooks Glycerin 4 |
| At the track in Regensdorf. 2 sets of 10x 30s/30s (130m/70m) with 5 minutes rest (walking) between sets. |
| Running warm up/down 32:00 [2] 5 km (6:24 / km) | |
| shoes: Brooks Glycerin 4 |
| Road/track before and after intervals. Some pain in the knee the first few minutes. |
Monday Jun 11 |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| Includes warm up (10' of cycling) + some stretching. |
Sunday Jun 10 |
| Cycling 2:18:45 [2] 48 km (2:53 / km) +450m 2:46 / km | |
| |
| From Andelfingen to Ellikon - Flaach - Eglisau - Buelach - Dielsdorf - Buchs - Boppelsen. |
Saturday Jun 9 |
| Orienteering race 22:57 [4] * 3.7 km (6:12 / km) +90m 5:32 / km | |
| ahr:151 max:160 shoes: Brooks Glycerin 4 |
| ROLV event. City race in Herisau. Open course. Running in the rain. Two minor mistakes (less than 1 minute total). |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Brooks Glycerin 4 |
| At the track in Herisau. Before and after the race. In the rain also. No pain in the knee today. |
Friday Jun 8 |
| Cycling (Indoor trainer) 30:00 [1] 11 km (2:44 / km) | |
| ahr:101 max:126 shoes: Nike Free |
| Warm up on TravelMag. |
| Running 33:55 [3] 5.5 km (6:10 / km) +130m 5:31 / km | |
| ahr:127 max:142 shoes: Asics Gel DS Trainer IX |
| A short jog along Lägern southern slope. |
Thursday Jun 7 |
| Cycling 1:22:00 [2] 31 km (2:39 / km) +180m 2:34 / km | |
| ahr:120 max:140 |
| The standard loop to Oetlikon - Regensdorf - Katzensee - Buchs - Otelfingen. |
Wednesday Jun 6 |
| Cycling (Indoor cycling) 35:00 [1] 13 km (2:42 / km) | |
| ahr:105 max:124 shoes: Nike Free |
| Morning ride on TravelMag. |
| Orienteering race 37:11 [5] * 7 km (5:19 / km) | |
| shoes: Brooks Glycerin 4 |
| Zuger-Schwyzer Abend-OL. City race in Zug. No major mistakes, one bad route. The map |
| Running warm up/down 18:00 [2] 3 km (6:00 / km) | |
| shoes: Brooks Glycerin 4 |
| At the track in Zug. Before the race. Some pain in the knee during warm up, but not during the race. |
Tuesday Jun 5 |
| Running (Morning run) 30:33 [3] 5.5 km (5:33 / km) +90m 5:08 / km | |
| ahr:130 max:146 (injured) shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Cycling 1:16:54 [2] 25 km (3:05 / km) +400m 2:51 / km | |
| ahr:124 max:141 |
| Regensberg - Buchs - Niederhasli - Schoefflisdorf - Regensberg |
Monday Jun 4 |
| Cycling 1:16:55 [2] 31 km (2:29 / km) +180m 2:25 / km | |
| ahr:127 max:138 |
| Oetlikon - Regensdorf - Katzensee - Buchs - Otelfingen. |
| Strength (Machines) 37:00 [1] | |
| shoes: Nike Free |
| Managed to do a strength workout after more than 2 months. |
Sunday Jun 3 |
| Orienteering race 48:10 [4] **** 5.8 km (8:18 / km) +260m 6:47 / km | |
| shoes: Integrators2 |
| Innerschwyzer OL in Morschach. Regional event, very rough terrain. Planned to take it easy, reading the map carefully. But everything was different then. Not a good race, I acted rather brainless... Several major mistakes, including 90 and 180 degrees errors, following wrong path and others. Lost 9 to 10 minutes total. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators2 |
| Before the race. Knee was more or less ok. |
Saturday Jun 2 |
| Orienteering race 41:09 [5] * 5.6 km (7:21 / km) +145m 6:30 / km | |
| ahr:161 max:169 (injured) shoes: Brooks Glycerin 4 |
| Welsiker OL, regional event. City race in Andelfingen. Had a good race, no major mistake. 2 or 3 route choices not optimal though, could be 1 Minute faster. Time was good enough to win. Knee was not a problem this time, after warm up. Heartrate is on the high side, but this seems to be normal for a city race. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +30m 5:40 / km | |
| shoes: Brooks Glycerin 4 |
| Before the race. Knee pain nearly disapeared after a few minutes. |
Friday Jun 1 |
| Cycling (Indoor cycling) 40:00 [1] 15 km (2:40 / km) | |
| ahr:104 max:122 shoes: Nike Free |
| Morning ride on TravelMag. |