Wednesday Apr 30 |
 | Note | |
| (rest day) |
| Recovery: preparation for weekend vaudoise. |
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| C • kennst du die wälder? 4 |
Tuesday Apr 29 |
| Cycling (Indoor trainer) 30:00 [2] 13 km (2:18 / km) | |
| ahr:103 max:116 |
| Morning ride on ergo bike. |
| Running 1:02:00  11 km (5:38 / km) +160m 5:15 / km | |
| shoes: adiSTAR Cushion 6 |
| Aggenbuehl - Birch - Otelfingen - Breitlen - Aerbist. |
| stretching 10:00 [0] | |
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Monday Apr 28 |
| Cycling (Indoor trainer) 1:00:00 [2] 26 km (2:18 / km) | |
| ahr:116 max:131 |
| On ergo bike. Profile: Cross country. |
Sunday Apr 27 |
| Orienteering race 50:04 [4] **** 5.6 km (8:56 / km) +150m 7:53 / km | |
| shoes: Integrators3 |
| Innerschwyzer OL near Goldau. Technical terrain. Made one really bad mistake (3.5 min) plus some more (0.5 .. 1.5 min) for a total of about 7 minutes. Not really happy with my performance. But interesting course and nice weather. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race. |
| stretching 10:00 [0] | |
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Saturday Apr 26 |
| Running (Morning run) 31:53 [2] 5.5 km (5:48 / km) +90m 5:22 / km | |
| ahr:117 max:130 shoes: adiSTAR Cushion 6 |
| Pre-breakfast jogging. Breitlen loops. |
Friday Apr 25 |
| Cycling (Indoor trainer) 46:00 [2] 18.5 km (2:29 / km) | |
| ahr:105 max:117 |
| On ergo bike. |
| Cycling (Indoor trainer) 1:00:00 [2] 25.7 km (2:20 / km) | |
| ahr:118 max:131 |
| On ergo bike. Profile cross country. Watching "Arena" on TV. |
Thursday Apr 24 |
| Running intervals 1:06:41  11.5 km (5:48 / km) +120m 5:31 / km | |
| ahr:134 max:158 shoes: Brooks Glycerin 4 |
| Along the Furtbach Otelfingen. Intervals: 8x 2 min fast / 2 min slow. |
| stretching 10:00 [0] | |
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Wednesday Apr 23 |
| Running long 1:31:50  15 km (6:07 / km) +420m 5:22 / km | |
| ahr:134 max:149 shoes: adiSTAR Cushion 6 |
| Regensberg - Lägern Hochwacht - Lägernweid - Regensberg. In the rain. |
| stretching 10:00 [0] | |
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Tuesday Apr 22 |
| Cycling (jndoor trainer) 31:00 [2] 13 km (2:23 / km) | |
| ahr:103 max:115 |
| Morning ride on ergo bike. |
| Cycling (Indoor trainer) 1:00:00  26 km (2:18 / km) | |
| ahr:124 max:156 |
| On ergo bike. Profile P4: Stamina.
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| stretching 10:00 [0] | |
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Monday Apr 21 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:112 max:127 |
| On ergo bike. Profile Cross country. |
Sunday Apr 20 |
| Orienteering race 45:55 [5] *** 6.5 km (7:04 / km) +240m 5:58 / km | |
| shoes: Integrators3 |
| Hindelbanker OL. Regional event near Bern. Nice forest and good map, perfect weather conditions. Had a good race, 3 minor mistakes: long route choice to #10 was not optimal (30s), boomed #13 (30s) and #16 (15s).
Still good enough to win M60 (out of 33 runners). |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race. |
| stretching 12:00 [0] | |
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Saturday Apr 19 |
| Note | |
| (rest day) |
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| stretching 10:00 [0] | |
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Friday Apr 18 |
| Running intervals 59:00  10.5 km (5:37 / km) +100m 5:22 / km | |
| shoes: adiSTAR Cushion 6 |
| 2 sets of 10x (30s fast, 30s slow). 39 min warm up/down and between sets. |
Thursday Apr 17 |
| Running long 1:28:20 [2] 14.5 km (6:06 / km) +320m 5:29 / km | |
| shoes: Brooks Glycerin 4 |
| Lake Cresta - Lake Cauma - Conn - Pintrun. |
Wednesday Apr 16 |
| Running intervals 51:22  9 km (5:42 / km) +210m 5:07 / km | |
| shoes: Brooks Glycerin 4 |
| Trin-Digg loop. 3x (3 min fast, 3 min slow), 2x (2 min fast, 2 min slow), 2x (1 min fast, 1 min slow). Fast sections mostly uphillish. |
Tuesday Apr 15 |
| Running 1:07:33  11.5 km (5:52 / km) +270m 5:15 / km | |
| shoes: Brooks Glycerin 4 |
| Trin - Canatschal - Senda Sursilvana. |
Monday Apr 14 |
| Cycling (Indoor trainer) 10:00 [2] 4 km (2:30 / km) | |
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| At the gym. Warm up for strength training. |
| Strength (Machines) 20:00 [1] | |
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| Was not able to do all the usual excercises - shoulder still sore (fell on it during yesterday's race). |
| stretching 10:00 [0] | |
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Sunday Apr 13 |
| Orienteering 52:40 [4] *** 7.5 km (7:01 / km) +200m 6:12 / km | |
| ahr:150 max:157 shoes: Integrators3 |
| Weinfelder OL. National event. Had a better race than yesterday. No major mistakes. Lost some time here and there, about 2 minutes total. Low HR indicates that I was too slow. |
| 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 Apr 12 |
| Orienteering race 37:37 [5] *** 5.5 km (6:50 / km) +150m 6:01 / km | |
| ahr:156 max:162 shoes: Integrators3 |
| Middle distance championships near Frauenfeld. Technically easy for most parts. Had a decent race till I boomed control #9 (pit in the green). Lost more than 2 minutes there, too much in such a race. Bad luck.Rest was ok. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators3 |
| To start and back from finish. |
Friday Apr 11 |
| Cycling (Indoor trainer) 30:00 [1] 12 km (2:30 / km) | |
| ahr:102 max:111 |
| Easy on ergo bike. Bad weather kept me indoors. |
Thursday Apr 10 |
| Cycling (Indoor trainer) 1:12:00 [2] 30 km (2:24 / km) | |
| ahr:121 max:140 |
| On ergo bike. |
| stretching 10:00 [0] | |
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Wednesday Apr 9 |
| Running intervals 1:09:00  12 km (5:45 / km) +180m 5:21 / km | |
| ahr:132 max:155 shoes: Brooks Glycerin 4 |
| 8x 2 minutes fast, 3 minutes jogging between intervals. |
| stretching 10:00 [0] | |
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Tuesday Apr 8 |
| Cycling (Indoor trainer) 1:00:00 [2] 24.5 km (2:27 / km) | |
| ahr:111 max:129 |
| On ergo bike. |
Monday Apr 7 |
| Note | |
| (rest day) |
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Sunday Apr 6 |
| Orienteering race 39:32 [4] *** 5.6 km (7:04 / km) +130m 6:20 / km | |
| shoes: Integrators3 |
| Wisliger OL. Regional event near Kyburg. Snow showers, wet footing. After the Night Champs some hours ago, I took it easy. Had a near perfect race, except a wrong control ... Control descriptions/codes were printed on the map and I was too lazy to unfold map and check the codes. Wrong control was within 20m of the correct one (2 small hills). Too bad... |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start and back from finish. |
Saturday Apr 5 |
| Orienteering race 44:43 [5] *** 6.3 km (7:06 / km) +100m 6:35 / km | |
| shoes: Integrators3 |
| Night championships near Andelfingen. Decent race, some minor mistakes at the beginning and near the finish (2 minutes total). 3rd place out of 26, about 2 minutes behind winner. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race. |
Friday Apr 4 |
| Cycling (Indoor trainer) 33:00  13.2 km (2:30 / km) | |
| ahr:121 max:143 |
| A short interval session on the ergo bike. Power intervals 5x 2 min @ 200 W, 3 min @ 100 W between intervals. |
| Orienteering 58:08 [3] *** 7.6 km (7:39 / km) +250m 6:34 / km | |
| ahr:133 max:145 shoes: Integrators3 |
| Night O training Eigi-Wettingen. Final preparation for NOM tomorrow. |
| stretching 10:00 [0] | |
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Thursday Apr 3 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:111 max:129 |
| On ergo bike. |
Wednesday Apr 2 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:109 max:124 |
| On ergo bike. |
| Running 43:13 [2] 7 km (6:10 / km) +140m 5:37 / km | |
| shoes: Brooks Glycerin 4 |
| Waldschaenke - Otelfingen - Baechlen. Night jogging (NOM preparation). |
| stretching 10:00 [0] | |
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Tuesday Apr 1 |
| Running intervals 50:48  9 km (5:39 / km) +150m 5:13 / km | |
| max:155 shoes: Brooks Glycerin 4 |
| Intervals on trails. 5x 3 min, 2 min recovery jogging between intervals.
Quad nearly ok again. Shoulder still a bit annoying. |
| stretching 10:00 [0] | |
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