Monday Jun 30 |
 | Running (Morning jog) 20:23 [2] 3.5 km (5:49 / km) +50m 5:26 / km | |
| shoes: adiSTAR Cushion 6 |
| Hulligen loop. |
| Running intervals 20:00 [4] 4.3 km (4:39 / km) | |
| max:151 shoes: adiSTAR Cushion 6 |
| Intervals on trails, slightly downhillish: 2 sets of 10x 30s on /30s off. |
| Running warm up/down 33:48 [2] 5 km (6:46 / km) +140m 5:56 / km | |
| shoes: adiSTAR Cushion 6 |
| Before/between and after sets. |
| stretching 10:00 [0] | |
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Sunday Jun 29 |
| Running 1:11:56 [3] 12 km (6:00 / km) +270m 5:23 / km | |
| ahr:129 max:145 shoes: adiSTAR Cushion 6 |
| A longish jogging to Eigi - Greppe. |
| stretching 12:00 [0] | |
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Saturday Jun 28 |
| Cycling 1:45:30 [2] 38.5 km (2:44 / km) +200m 2:40 / km | |
| ahr:113 max:130 |
| Mountain bike ride: Oetlikon - Regensberg - Seebach - Buchs - Otelfingen. |
Friday Jun 27 |
| Running (Morning jog) 29:36 [2] 5 km (5:55 / km) +100m 5:23 / km | |
| shoes: adiSTAR Cushion 6 |
| To Lake Cresta, Uaul Grond. |
| Cycling 1:08:00 [2] 23 km (2:57 / km) +300m 2:47 / km | |
| ahr:113 max:132 |
| Mountain bike ride: Eigi - Schartenfels - Wettingen - Otelfingen. |
Thursday Jun 26 |
| Cycling 1:04:08  14.5 km (4:25 / km) +300m 4:00 / km | |
| ahr:106 max:127 |
| Easy mountain bike ride: Bot Fiena - Digg - Manalla - Uaul Grond - Lake Cresta. |
Wednesday Jun 25 |
| Running (Morning jog) 31:30 [2] 5 km (6:18 / km) +110m 5:41 / km | |
| ahr:118 max:135 shoes: adiSTAR Cushion 6 |
| Lake Cresta, Uaul Grond. |
| Running intervals 20:00 [4] 4.25 km (4:42 / km) | |
| max:155 shoes: adiSTAR Cushion 6 |
| Road/trail. 2 sets of 10x 30s on / 30s off (fast running/jogging). |
| Running warm up/down 39:10 [2] 5.8 km (6:45 / km) +100m 6:13 / km | |
| shoes: adiSTAR Cushion 6 |
| Before/after intervals and between sets. |
| stretching 10:00 [0] | |
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Tuesday Jun 24 |
| Orienteering 1:04:06 [3] ***** 4 km (16:02 / km) +200m 12:49 / km | |
| ahr:131 max:146 shoes: Integrators3 |
| O training of OLG Chur. Jungle O in the most difficult part of Flimserwald. Bad navigation: GPS track |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +100m 5:00 / km | |
| shoes: adiSTAR Cushion 6 |
| To the start of the O training. |
| stretching 10:00 [0] | |
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Monday Jun 23 |
| Running 31:04 [2] 5 km (6:13 / km) +100m 5:39 / km | |
| shoes: adiSTAR Cushion 6 |
| To Lake Cresta, Uaul Grond. Recovery jogging. |
Sunday Jun 22 |
| Orienteering race 1:01:43 [5] **** 7 km (8:49 / km) +270m 7:23 / km | |
| ahr:152 max:162 shoes: Integrators3 |
| 4th National OL, Fuerstenwald Chur. Beautiful weather, high temperature, physically and technically demanding course. 2 or 3 small mistakes, 1 to 2 minutes total, a good race all in all.
Best time M60, cool.
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| C • Gratuliere zum Sieg. Da has... 2 |
| Running warm up/down 25:00 [2] 3 km (8:20 / km) +140m 6:45 / km | |
| shoes: Integrators3 |
| To the start of the race. |
Saturday Jun 21 |
| Running (Morning jog) 23:20 [2] 4 km (5:50 / km) +40m 5:33 / km | |
| ahr:117 max:130 shoes: adiSTAR Cushion 6 |
| Parlatsch loop. |
| Orienteering race 40:40 [5] **** 4.2 km (9:41 / km) +215m 7:43 / km | |
| ahr:154 max:162 shoes: Integrators3 |
| 3rd National Event, Brambruesch, Chur. Perfect weather conditions. A middle distance course. Physically demanding in the first part. I had a decent race, less than 1 Minute of mistakes. Maybe I wasn't pushing hard enough... |
| Walking 12:00 [2] 1 km (12:00 / km) +140m 7:04 / km | |
| shoes: Integrators3 |
| Climbing to the start of the race + some warm up. |
| stretching 10:00 [0] | |
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Friday Jun 20 |
| Orienteering 1:00:00 [1] **** 5 km (12:00 / km) +140m 10:32 / km | |
| shoes: Integrators3 |
| Walking/jogging with map Ils Aults Domat/Ems. |
| stretching 10:00 [0] | |
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Thursday Jun 19 |
| Running (Morning jog) 20:12 [2] 3.5 km (5:46 / km) +50m 5:23 / km | |
| ahr:115 max:126 shoes: adiSTAR Cushion 6 |
| Hulligen loop before breakfast. |
Wednesday Jun 18 |
| Orienteering 42:00  5.8 km (7:14 / km) +120m 6:34 / km | |
| ahr:140 max:149 shoes: Integrators3 |
| O training in Seuzach, map Moersburg. Reran the course of last sunday. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators3 |
| To/from O training. |
Tuesday Jun 17 |
| Running (Morning jog) 20:39 [2] 3.5 km (5:54 / km) +50m 5:30 / km | |
| ahr:120 max:133 shoes: adiSTAR Cushion 6 |
| Pre-breakfast jogging, Hulligen loop. |
| Running 1:05:40  11.2 km (5:52 / km) +180m 5:26 / km | |
| ahr:126 max:140 shoes: adiSTAR Cushion 6 |
| Aerbist - Breitlen - Otelfingen - Birch - Aggenbuehl. |
| stretching 12:00 [0] | |
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Monday Jun 16 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:111 max:127 |
| On ergo bike. Profile cross country. |
Sunday Jun 15 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race. |
| Orienteering race 49:23 [4] *** 6.5 km (7:36 / km) +140m 6:52 / km | |
| ahr:139 max:159 shoes: Integrators3 |
| Welsiker OL, regional event. Bad start: missed #1 (nearly 2 minutes lost) then a bad compass mistake to #3 (90 deg error). At that point I decided to turn the race into a training session. After jogging to control #8, I did some intervals: 8-9 (2:50), 10-11 (4:04), 12-13 (2:17) and finally 14-15 (1:28). |
Saturday Jun 14 |
| Orienteering 57:57 [4] **** 5.3 km (10:56 / km) +350m 8:13 / km | |
| ahr:145 max:154 shoes: Integrators3 |
| O-training (OL fuer alle , OLG Chur). Ils Aults Domat/Ems. Difficult course and physically demanding. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Warm up for O training. |
| stretching 10:00 [0] | |
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Friday Jun 13 |
| Running 46:34 [2] 7.5 km (6:13 / km) +160m 5:37 / km | |
| ahr:124 max:138 shoes: adiSTAR Cushion 6 |
| With map Bot Fiena on trails. |
| stretching 10:00 [0] | |
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Thursday Jun 12 |
| Running (Morning jog) 22:52 [2] 4 km (5:43 / km) +50m 5:23 / km | |
| shoes: adiSTAR Cushion 6 |
| Parlatsch loop. |
| Orienteering 45:30 [3] **** 4.5 km (10:07 / km) +190m 8:21 / km | |
| ahr:136 max:145 shoes: Integrators3 |
| O training Bot Fiena Trin. |
| Running warm up/down 22:00 [2] 3.5 km (6:17 / km) +100m 5:30 / km | |
| shoes: Integrators3 |
| To/from O training. |
Wednesday Jun 11 |
| Running 1:07:42  11 km (6:09 / km) +350m 5:19 / km | |
| shoes: adiSTAR Cushion 6 |
| Trin - Canatschal - Digg - Manalla. |
| stretching 10:00 [0] | |
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Tuesday Jun 10 |
| Running (Morning run) 28:53 [3] 5.5 km (5:15 / km) +90m 4:51 / km | |
| ahr:125 max:144 shoes: adiSTAR Cushion 6 |
| Breitlen loops. |
| Orienteering 1:02:32 [4] **** 6 km (10:25 / km) +250m 8:38 / km | |
| ahr:139 max:153 shoes: Integrators3 |
| O training OLG Chur, Staderas, map La Mutta. Very technical, rough footing. |
Monday Jun 9 |
| Note | |
| (rest day) |
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Sunday Jun 8 |
| Running warm up/down 12:00 [2] 2 km (6:00 / km) | |
| shoes: Nike Free |
| Before the race. |
| Orienteering race 37:01 [5] * 7.2 km (5:08 / km) +40m 5:00 / km | |
| ahr:156 max:162 shoes: Nike Free |
| Town O in Romanshorn. National event. Technically easy. I still managed to produce a major mistake (more than 1 minute lost) to control #8: bad route choice and lost map contact attacking the control, ran 900m instead of 720m. Lost 10 s twice at other places too. Best I could do today was maybe 35:40, about 1 minute above winner's time. |
Saturday Jun 7 |
| Running 32:18 [2] 5.5 km (5:52 / km) +90m 5:26 / km | |
| shoes: adiSTAR Cushion 6 |
| Breitlen loops. Easy jogging. |
| stretching 10:00 [0] | |
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Friday Jun 6 |
| Cycling (Indoor trainer) 1:00:00 [2] 26 km (2:18 / km) | |
| ahr:115 max:130 |
| Burning calories on the ergo bike (500 kcal). Profile: cross country.
Watching tennis on TV (Federer/Monfils). |
Thursday Jun 5 |
| Running (Morning jog) 17:14 [2] 3 km (5:45 / km) +45m 5:21 / km | |
| shoes: adiSTAR Cushion 6 |
| Hulligen loop |
| Running intervals 22:00 [4] 4.5 km (4:53 / km) | |
| max:151 shoes: adiSTAR Cushion 6 |
| Otelfingen on roads/trails. 2 sets of 11x 30 s on / 30 s off. 6 min recovery jogging between sets. |
| Running warm up/down 43:23 [2] 6.7 km (6:29 / km) +100m 6:02 / km | |
| shoes: adiSTAR Cushion 6 |
| Before/after intervals and between sets. |
Wednesday Jun 4 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:106 max:119 |
| On ergo bike. |
Tuesday Jun 3 |
| Running (Morning jog) 15:15 [2] 2.6 km (5:52 / km) +40m 5:27 / km | |
| ahr:115 max:125 shoes: adiSTAR Cushion 6 |
| Hulligen loop. |
| Orienteering tempo 43:00 [4] * 7.3 km (5:53 / km) +90m 5:33 / km | |
| ahr:140 max:157 shoes: adiSTAR Cushion 6 |
| Town O training with map Opfikon. |
Monday Jun 2 |
| Running 1:00:24 [2] 10 km (6:02 / km) +150m 5:37 / km | |
| shoes: adiSTAR Cushion 6 |
| Aggenbuehl - Birch - Otelfingen - Breitlen. |
| stretching 10:00 [0] | |
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Sunday Jun 1 |
| Running warm up/down 25:00 [2] 3 km (8:20 / km) | |
| shoes: Nike Free |
| 3 laps slowly at the track, then at the start, waiting for the map to be printed (30 minutes). Bad start management. |
| Orienteering race 28:11 [5] * 5.1 km (5:32 / km) +90m 5:05 / km | |
| ahr:155 max:162 shoes: Nike Free |
| City-O in Schaffhausen. Good course on a badly printed map. Decent race except approach to control #14: Didn't see a passage which was overprinted by control connecting line. Took another approach, then didn't see the control flag in a dark corner, lost 1.5 minutes. Rest ok. |