Sunday Sep 30 |
 | Cycling (Indoor trainer) 30:00 [1] 12 km (2:30 / km) | |
| ahr:101 max:115 |
| Morning ride on TravelMag. |
| Orienteering race 52:24 [4] *** 5.4 km (9:42 / km) +300m 7:36 / km | |
| shoes: Integrators3 |
| Biberister OL. Regional event on Balmberg near Solothurn. Had a decent race technically, but felt very tired and coudn't run at a high pace. Climbing was painful. Slowdown after control #10. Obviously not fully recovered from yesterday's race. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race. |
Saturday Sep 29 |
| Cycling (Indoor trainer) 30:00 [1] 12 km (2:30 / km) | |
| ahr:103 max:118 |
| Morning ride on TravelMag. |
| Orienteering race 43:00 [5] *** 5.3 km (8:07 / km) +220m 6:43 / km | |
| ahr:152 max:162 shoes: Integrators3 |
| Oristaler OL. Regional event near Liestal. A good race, except bad route to control #10 (nearly 2 minutes lost). Good enough to win though. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race and back from finish. |
Friday Sep 28 |
| Strength (Machines) 48:00 [1] | |
| shoes: Nike Free |
| Includes warm up (10 min of indoor cycling) + some stretching. |
Thursday Sep 27 |
| Running intervals 15:00 [5] 3.6 km (4:10 / km) +75m 3:46 / km | |
| max:160 shoes: Brooks Glycerin 4 |
| Breitlen loop (short) 5x 3 minutes. 2 min jogging between intervals. |
| Running warm up/down 32:37 [2] 5 km (6:31 / km) +60m 6:09 / km | |
| shoes: Brooks Glycerin 4 |
| Before, between and after intervals. |
| Orienteering 45:18 [2] *** 5.2 km (8:43 / km) +200m 7:18 / km | |
| shoes: Integrators3 |
| O training Altberg-Ost. Easy pace. |
Wednesday Sep 26 |
| Running (Morning run) 28:33 [3] 5.5 km (5:11 / km) +90m 4:48 / km | |
| ahr:126 max:143 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Strength (Machines) 36:00 [1] | |
| shoes: Nike Free |
| Includes some stretching. |
Tuesday Sep 25 |
| Note | |
| (rest day) |
| Lack of motivation... |
Monday Sep 24 |
| Cycling 1:22:38 [2] 31 km (2:40 / km) +200m 2:35 / km | |
| |
| Oetlikon - Katzensee - Buchs - Otelfingen. Nice biking workout before the expected bad weather tomorrow. |
Sunday Sep 23 |
| |
| Event: Swiss O championship long
|
| Orienteering race 1:06:13 [4] *** 7.6 km (8:43 / km) +270m 7:24 / km | |
| shoes: Integrators3 |
| Swiss Champs Long Distance in Bowil. Fatal mistake at the beginning: wrong control which looked exactly like my #1 (same control description). Finally I found it to be my #7... About 6 minutes lost already! Had the strong desire to quit, but nevertheless did proceed with subzero motivation. Jogging/hiking uphill, running downhill. This was a frustrating experience: bad race after a period of good training. |
| Running warm up/down 20:00 [2] 2 km (10:00 / km) +150m 7:16 / km | |
| shoes: Integrators3 |
| To the start of the race. |
Saturday Sep 22 |
| |
| Event: 5. National Race
|
| Orienteering race 31:19 [5] *** 4.1 km (7:38 / km) +160m 6:23 / km | |
| shoes: Integrators3 |
| National event in Bowil. Had a decent race, no mistakes, but didn't push hard enough. 4th place, 1:35 behind winner. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators3 |
| Before the race. |
Friday Sep 21 |
| Cycling 1:23:43 [2] 31 km (2:42 / km) +200m 2:37 / km | |
| ahr:115 max:129 |
| Oetlikon - Katzensee - Buchs - Otelfingen. |
Thursday Sep 20 |
| Orienteering 51:40 [3] *** 7.2 km (7:11 / km) +220m 6:13 / km | |
| shoes: Integrators2 |
| O training Pfaeffikon (Stoffel/Rosinli) Reran course of recent national event. Tried some alternative routes. |
| Running warm up/down 12:00 [2] 1.5 km (8:00 / km) +70m 6:29 / km | |
| shoes: Integrators2 |
| |
Wednesday Sep 19 |
| Running (Morning run) 30:01 [2] 5.5 km (5:27 / km) +90m 5:03 / km | |
| ahr:121 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Running intervals 15:00 [5] 3.6 km (4:10 / km) +75m 3:46 / km | |
| max:162 shoes: Brooks Glycerin 4 |
| Breitlen loop (short) 5x 3 minutes. 2 min jogging between intervals. |
| Running warm up/down 31:35 [2] 5 km (6:19 / km) +60m 5:58 / km | |
| shoes: Brooks Glycerin 4 |
| Before, between and after intervals. |
Tuesday Sep 18 |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| Includes warm up (10 min of indoor cycling) + some stretching. |
Monday Sep 17 |
| Orienteering 46:13 [3] *** 6 km (7:42 / km) +200m 6:36 / km | |
| shoes: Integrators3 |
| O training Blasenflue. EOM relevant terrain. Did H60 course of Emmentaler OL 06. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators3 |
| Parking to start, finish to parking at Moosegg, before and after o training. |
Sunday Sep 16 |
| Orienteering race 30:34 [5] *** 3.7 km (8:16 / km) +120m 7:07 / km | |
| shoes: Integrators3 |
| Freiburger OL. Regional event. Nice terrain, perfect weather. I had a very good race, no mistakes. |
| Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +180m 6:15 / km | |
| |
| To the start of the race. |
| Orienteering 29:11 [3] *** 3 km (9:44 / km) +80m 8:35 / km | |
| shoes: Integrators3 |
| O training Schoenenboden-Geissalp. Late afternoon training, same terrain as the race in the morning. |
Saturday Sep 15 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Warm up for o training. |
| Orienteering 1:17:27 [2] *** 6 km (12:54 / km) +400m 9:41 / km | |
| shoes: Integrators3 |
| Freiburger O weekend: O training Schoenenboden-Geissalp. After some problems to find first 2 controls, I switched to jogging/hiking mode. Also observing relay runners when they tried to find misplaced control #41.. |
Friday Sep 14 |
| Cycling 53:24 [2] 20 km (2:40 / km) +150m 2:34 / km | |
| ahr:115 max:131 |
| To the gym in Regensdorf and back. |
| Running 27:00 [2] 5 km (5:24 / km) | |
| shoes: Brooks Glycerin 4 |
| On the road. Included 3x 1.5 min hard. |
| Strength (Machines) 40:00 [1] | |
| shoes: Brooks Glycerin 4 |
| Includes some stretching. |
Thursday Sep 13 |
| Running long 1:23:25 [3] 14 km (5:58 / km) +300m 5:23 / km | |
| ahr:134 max:147 shoes: Brooks Glycerin 4 |
| Lake Cresta - Conn - Lake Cauma - Conn - Pintrun. |
Wednesday Sep 12 |
| Orienteering 1:03:29 [2] **** 4.8 km (13:14 / km) +250m 10:30 / km | |
| ahr:124 max:141 shoes: Jalas |
| O training Brambruesch. Steep slopes, rough footing. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Jalas |
| |
Tuesday Sep 11 |
| Strength (Machines) 48:00 [1] | |
| shoes: Nike Free |
| Includes warm up (11 min of indoor cycling) + some stretching. |
| Running intervals 15:00 [5] 3.6 km (4:10 / km) +75m 3:46 / km | |
| max:158 shoes: Brooks Glycerin 4 |
| Breitlen loop (short) 5x 3 minutes. 2 min jogging between intervals. |
| Running warm up/down 27:00 [2] 4 km (6:45 / km) +60m 6:17 / km | |
| shoes: Brooks Glycerin 4 |
| Before, between and after intervals. |
Monday Sep 10 |
| Note | |
| (rest day) |
| |
Sunday Sep 9 |
| |
| Event: 4. National Race / Pfäffiker OL
|
| Orienteering race 54:04 [4] *** 7.5 km (7:13 / km) +205m 6:21 / km | |
| shoes: Integrators2 |
| Pfaeffiker OL, National event. Had a decent race. Legs a bit tired from all the training I did this week. Lost some time attacking control #7 (1.5 minutes) and to #14 (wrong control first: 50 s lost). 3rd place, 1:40 behind winner. |
| Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +100m 7:30 / km | |
| shoes: Integrators2 |
| To the start of the race. |
Saturday Sep 8 |
| Running (Morning run) 20:18 [2] 3.5 km (5:48 / km) +50m 5:25 / km | |
| shoes: Nike Free |
| Wake up jogging at Curaglia. |
| Orienteering 40:36 [3] *** 4.5 km (9:01 / km) +160m 7:40 / km | |
| ahr:131 max:144 shoes: Jalas |
| Final O training before the national race. Didn't push very hard. |
Friday Sep 7 |
| Running (Morning run) 38:39 [2] 6.5 km (5:57 / km) +70m 5:39 / km | |
| ahr:115 max:128 shoes: Nike Free |
| Cureglia - Origlio. |
Thursday Sep 6 |
| Running (Morning run) 23:03 [2] 4 km (5:46 / km) +70m 5:18 / km | |
| shoes: Nike Free |
| From the campsite again. |
| Orienteering 19:12 [1] * 2 km (9:36 / km) | |
| shoes: Nike Free |
| City of Lugano. Walking course of sprint champs. My race time was 11:12 then. |
| Orienteering 55:31 [2] *** 6 km (9:15 / km) +220m 7:49 / km | |
| ahr:124 max:135 shoes: Integrators2 |
| Easy paced O training near Tesserete. |
Wednesday Sep 5 |
| Running (Morning run) 32:18 [2] 5.5 km (5:52 / km) +85m 5:27 / km | |
| ahr:116 max:126 shoes: Nike Free |
| Near the campsite in Cureglia. |
| Orienteering 40:28 [3] **** 4 km (10:07 / km) +150m 8:31 / km | |
| ahr:126 max:138 shoes: Integrators3 |
| O training Taverne. Loss of map contact to control #6. My navigational skills are not top notch these days. |
Tuesday Sep 4 |
| Orienteering 46:33 [3] *** 5 km (9:19 / km) +160m 8:02 / km | |
| ahr:132 max:143 shoes: Jalas |
| O training Cademario. |
| |
| C • Winterflucht 3 |
Monday Sep 3 |
| Orienteering 35:20 [4] *** 5.5 km (6:25 / km) +145m 5:41 / km | |
| ahr:145 max:153 shoes: Integrators3 |
| Reran course of yesterday's relay. Time #4 to #5 was 12 minutes today, yesterday 19.5 minutes. Rest at the same speed. |
| Running warm up/down 12:00 [2] 2 km (6:00 / km) | |
| shoes: Integrators3 |
| |
Sunday Sep 2 |
| |
| Event: SOM
|
| Orienteering race 42:59 [4] *** 6.3 km (6:49 / km) +210m 5:51 / km | |
| shoes: Integrators2 |
| Swiss Relay Champs. Ran 3rd leg with a big mistake to control #5 (6..7minutes). Still 2nd best time on leg, 5th total. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators2 |
| |
Saturday Sep 1 |
| Note | |
| (rest day) |
| |