Tuesday Sep 30 |
 | Running 52:05 [2] 8.5 km (6:08 / km) +200m 5:29 / km | |
| ahr:130 max:145 shoes: adiSTAR Cushion 6 |
| Buchs loop. |
Monday Sep 29 |
| Note | |
| (rest day) |
| |
Sunday Sep 28 |
| Orienteering race 1:14:14 [4] **** 7 km (10:36 / km) +250m 9:00 / km | |
| ahr:148 max:163 shoes: Integrators4 |
| Weekend alpino ticinese. National event at Passo del Lucomagno. Nice weather but a very bad race for me. Missed control #4. This leg finally took 10.5 minutes instead of 1. Motivation was lost and I stepped down my pace.
On the positive side: no pain in lower back, good. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators4 |
| To the start of the race - arrived just in time! |
Saturday Sep 27 |
| Orienteering race 33:36 [5] 4.2 km (8:00 / km) +100m 7:09 / km | |
| ahr:159 max:167 shoes: Integrators4 |
| Weekend alpino ticinese. National event in Campra. Mostly short legs made ithis course rather easy technically. Expected lower back pain to become a problem, but this, surprisingly, ditn't happen. Had a decent race with only 2 minor mistakes: route choice to #9 - a long leg - was not optimal and a bad approach to #10 (30..40s).
HR on the high side (good or bad ?). |
| Running warm up/down 5:00 [2] | |
| shoes: Integrators4 |
| Short warm up before the start, after walking around for about 30 minutes to loosen lower back a bit. |
Friday Sep 26 |
| Note | |
| (rest day) |
| Alternative training: Hunting for mushrooms
 |
Thursday Sep 25 |
| Running 35:00 [2] 6 km (5:50 / km) +120m 5:18 / km | |
| (injured) shoes: adiSTAR Cushion 6 |
| Prada - Bot Fiena. |
Wednesday Sep 24 |
| Cycling (Indoor trainer) 1:00:00 [2] 26 km (2:18 / km) | |
| ahr:114 max:132 (injured) |
| On ergo bike. Profile: Hill climb.
|
| Running 23:00 [2] 4 km (5:45 / km) +70m 5:17 / km | |
| shoes: adiSTAR Cushion 6 |
| To Lake Cresta. Was able to do a short test run without much pain. |
| |
| C • Gerade noch rechtzeitig für... 2 |
Tuesday Sep 23 |
| Cycling (Indoor trainer) 1:00:00 [2] 26 km (2:18 / km) | |
| ahr:117 max:134 (injured) |
| On ergo bike. Profile: Cross country. |
| stretching 10:00 [0] | |
| |
| |
Monday Sep 22 |
| Cycling (Indoor trainer) 1:00:00 [2] 26 km (2:18 / km) | |
| ahr:108 max:120 (injured) |
| On ergo bike. Profile: Rolling hills. |
Sunday Sep 21 |
| Cycling intervals (Indoor trainer) 1:00:00  23.5 km (2:33 / km) | |
| ahr:129 max:154 (injured) |
| On ergo bike. 10x (2 min @200W, 3 min @100W). 10 min warm up/dn. |
| stretching 8:00 [0] | |
| |
| |
Saturday Sep 20 |
| Cycling (Indoor trainer) 1:00:00 [2] 26 km (2:18 / km) | |
| ahr:119 max:136 (injured) |
| On ergo bike. Profile: cross country. |
Friday Sep 19 |
| Cycling (Indoor trainer) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:102 max:115 (injured) |
| On ergo bike. Was able to do some easy, non-impact training again. |
Sunday Sep 14 |
| Orienteering race 20:00 [4] *** 2 km (10:00 / km) +150m 7:16 / km | |
| (injured) shoes: Integrators4 |
| 6th National event, Baselbieter OL, Schafmatt. Had to quit after 20 minutes, unable to run due to lower back pain. Happened 4 minutes into the race, running downhill. Walked back to the competition center (about 4 km). Maybe the end of saison 2008 for me. Very frustrating. |
| |
| C • Gute Besserung und hoffentl... 3 |
| |
| C • Gute Besserung und hoffentl... 1 |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators4 |
| Before the race. |
Saturday Sep 13 |
| Note | |
| (rest day) |
| |
Friday Sep 12 |
| Cycling (Indoor trainer) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:117 max:131 |
| On ergo bike. |
Thursday Sep 11 |
| Running 1:11:04 [2] 11.6 km (6:08 / km) +150m 5:45 / km | |
| ahr:124 max:140 shoes: adiSTAR Cushion 6 |
| Gmeumeri - Wuerenlos - Birch - Otelfingen. |
| |
| C • Belgien 5 Tage-OL 3 |
Wednesday Sep 10 |
| Cycling (Indoor trainer) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:116 max:133 |
| On ergo bike. Profile: cross country. |
Tuesday Sep 9 |
| Orienteering tempo 59:38 [4] *** 9.5 km (6:17 / km) +180m 5:44 / km | |
| ahr:148 max:156 shoes: Integrators4 |
| O training Siggenberg. Reran course of last Sunday. Tried some other route choices. Weather: sunny and warm.
GPS track (RouteGadget) |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators4 |
| Parking to/from O training. |
Monday Sep 8 |
| Running 51:17 [2] 8.5 km (6:02 / km) +150m 5:33 / km | |
| ahr:122 max:133 shoes: adiSTAR Cushion 6 |
| Recovery jogging. Aggenbuehl - Birch - Otelfingen. |
| stretching 10:00 [0] | |
| |
| |
Sunday Sep 7 |
| Orienteering race 1:08:33 [5] *** 9.5 km (7:13 / km) +200m 6:32 / km | |
| ahr:148 max:155 shoes: Integrators3 |
| Swiss Championships Long Distance. Not a good race. Bad route choices to control #2 (1 min) and #10 (2 min). Problems to find #5 (3.5 min).
Low HR. Didn't push hard enough. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators3 |
| Before and after the race. |
Saturday Sep 6 |
| Orienteering race 12:24 [5] * 2.1 km (5:54 / km) +45m 5:20 / km | |
| shoes: Nike Free |
| Swiss Championships Sprint. City O in the town of Baden. Had a near perfect race. 2nd best time (12 s behind). |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Nike Free |
| To the start of the race. |
Friday Sep 5 |
| Note | |
| (rest day) |
| |
Thursday Sep 4 |
| Running intervals 10:00 [4] 2.3 km (4:21 / km) | |
| max:154 shoes: adiSTAR Cushion 6 |
| 10x 30 s on, 30 s off, on dirt road, slightly downhillish. Light rain showers. |
| Running warm up/down 27:00 [2] 4.2 km (6:26 / km) +110m 5:41 / km | |
| shoes: adiSTAR Cushion 6 |
| Before and after intervals. |
| stretching 10:00 [0] | |
| |
| |
Wednesday Sep 3 |
| Running (Morning jog) 23:38 [2] 4 km (5:54 / km) +70m 5:26 / km | |
| shoes: adiSTAR Cushion 6 |
| To Lake Cresta. |
| Orienteering 26:55 [3] * 4.5 km (5:59 / km) +40m 5:44 / km | |
| shoes: Nike Free |
| City O training in Bremgarten. Club training of Bussola OK. 2 sprints with 5 minutes recovery in between. 12:21 + 14:34. |
| stretching 10:00 [0] | |
| |
| |
Tuesday Sep 2 |
| Running (Morning jog) 21:55 [2] 4 km (5:29 / km) +50m 5:09 / km | |
| shoes: adiSTAR Cushion 6 |
| Parlatsch loop. |
| Orienteering 37:00 [3] * 5.5 km (6:44 / km) +100m 6:10 / km | |
| shoes: adiSTAR Cushion 6 |
| City O training in Chur (Club training OLG Chur). |
Monday Sep 1 |
| Note | |
| (rest day) |
| |
