Tuesday Aug 31 |
 | Running (Morning run) 37:11 [2] 6.5 km (5:43 / km) +120m 5:14 / km | |
| ahr:124 max:135 |
| Breitlen loops, same as yesterday. |
| Strength 43:00 [1] | |
| |
| |
| Cycling 1:35:17 [2] 36.3 km (2:37 / km) +245m 2:32 / km | |
| ahr:123 max:140 |
| Katzensee-Schwandenholz loop. |
Monday Aug 30 |
| Running (Morning run) 37:57 [2] 6.5 km (5:50 / km) +120m 5:21 / km | |
| ahr:123 max:135 |
| Breitlen loops. Tired legs at the beginning, then better and better. Temperature rather low and some rain. |
Sunday Aug 29 |
| Orienteering 45:44 [4] 4.3 km (10:38 / km) +270m 8:06 / km | |
| ahr:153 max:163 |
| Swiss relay champs. In class M185. Started in 7th position to third (last) leg. More than 6' behind, motivation was a bit broken. A few mistakes (~4'). We finished in 4th position. Map |
| Running 12:00 [2] 2 km (6:00 / km) | |
| |
| Warm-up for relay. |
Saturday Aug 28 |
| Running (Morning run) 24:03 [2] 4 km (6:01 / km) +70m 5:32 / km | |
| ahr:120 max:135 |
| |
| Orienteering 25:12 [5] 2.7 km (9:20 / km) +130m 7:31 / km | |
| ahr:160 max:168 |
| National event at Gurnigel. Another short distance race. I had a very good run. Only one bad route choice (40" lost). Won in my class (of 48 runners) leading from start to finish. Map |
| Running 20:00 [2] 2 km (10:00 / km) +120m 7:42 / km | |
| |
| Warm-up (run to start) |
Friday Aug 27 |
| Running (Morning run) 25:50 [2] 4.5 km (5:44 / km) +85m 5:15 / km | |
| ahr:123 max:139 |
| |
| Orienteering 49:37 [3] 5.7 km (8:42 / km) +200m 7:24 / km | |
| ahr:128 max:146 |
| O-training Altberg, easy. |
Thursday Aug 26 |
| Strength 43:00 [1] | |
| |
| |
Wednesday Aug 25 |
| Running (Morning run) 23:03 [2] 4 km (5:46 / km) +55m 5:24 / km | |
| ahr:121 max:135 |
| |
| Cycling 52:06 [2] 13.8 km (3:47 / km) +320m 3:23 / km | |
| ahr:122 max:136 |
| |
Tuesday Aug 24 |
| Running (Morning run) 23:50 [2] 4 km (5:58 / km) +65m 5:31 / km | |
| ahr:119 max:133 |
| |
| Running 12:14 [4] 3 km (4:05 / km) +25m 3:55 / km | |
| ahr:150 max:160 |
| Intervals (trail) 3 * ~1000m, 20m up/down. 3:58 down, 4:20 up, 3:56 down. 2 minutes recovery between repetitions. |
| Running 25:00 [2] 4 km (6:15 / km) +30m 6:01 / km | |
| |
| warm-up/down for intervals |
| Orienteering 47:00 [3] 5.4 km (8:42 / km) +170m 7:31 / km | |
| ahr:142 max:154 |
| Club training for relay championship next sunday. |
Monday Aug 23 |
| Running (Morning run) 38:04 [2] 6.5 km (5:51 / km) +120m 5:22 / km | |
| ahr:125 max:138 |
| Did a longer distance this morning. |
| Strength 33:00 [1] | |
| |
| |
Sunday Aug 22 |
| Orienteering (Competition) 50:42 [4] 4.5 km (11:16 / km) +230m 8:58 / km | |
| ahr:151 max:161 |
| At Lucerne (Eigental). Plan was not to push hard physically. First part ok. Then lost some time at controls in the green. A really stupid mistake to #7 (lost more than 4'). #7 to #15 ok again. Heart rate rather low. Anyway, I won in my class (only 13 runners). Map |
| Running 20:00 [2] 3 km (6:40 / km) +100m 5:43 / km | |
| |
| to start, from finish |
Saturday Aug 21 |
| Running (Morning run) 19:37 [2] 3.5 km (5:36 / km) +60m 5:10 / km | |
| ahr:117 max:131 |
| |
| Orienteering (Competition) 25:54 [5] 2.6 km (9:58 / km) +140m 7:51 / km | |
| ahr:160 |
| Another short distance race. Good run except to control #12 (second last) where I lost about 1'. 1st in class (out of 12). Map |
| Running 25:00 [2] 4 km (6:15 / km) | |
| |
| Warm-up/cool-down |
Friday Aug 20 |
| Running (Morning run) 32:42 [2] 5.5 km (5:57 / km) +90m 5:30 / km | |
| ahr:121 max:135 |
| Breitlen loops (2 short, 1 long ) |
| Strength 42:34 [1] | |
| |
| unusual: a 2nd strength training this week |
Thursday Aug 19 |
| Running (Morning run) 23:54 [2] 4 km (5:58 / km) +70m 5:30 / km | |
| ahr:118 max:133 |
| |
| Cycling 1:13:42 [2] 28.2 km (2:37 / km) +175m 2:32 / km | |
| ahr:120 max:130 |
| Katzensee loop |
Wednesday Aug 18 |
| Running (Morning run) 23:37 [2] 4 km (5:54 / km) +70m 5:26 / km | |
| ahr:121 max:136 |
| |
| Orienteering 37:33 [4] 4.8 km (7:49 / km) +180m 6:35 / km | |
| |
| Did a re-run of Swiss Champs '01 (short distance, Altberg). Qual. and Final within one hour (2.4km + 2.4km) at moderate pace. Only a few seconds slower than 3 years ago. |
| Running 25:00 [2] 4 km (6:15 / km) +140m 5:19 / km | |
| |
| before, between, after O-runs |
Tuesday Aug 17 |
| Running (Morning run) 32:49 [2] 5.5 km (5:58 / km) +115m 5:24 / km | |
| ahr:123 max:135 |
| |
| Strength 44:00 [1] | |
| |
| includes warm-up (10' indoor cycling) |
Monday Aug 16 |
| Running 24:04 [2] 4 km (6:01 / km) +70m 5:32 / km | |
| ahr:121 max:135 |
| Morning run |
| Cycling 1:55:27 [2] 42.3 km (2:44 / km) +360m 2:37 / km | |
| ahr:119 max:132 |
| Trail/road. Raining at the end. |
Sunday Aug 15 |
| Running 16:00 [2] 2.6 km (6:09 / km) +30m 5:49 / km | |
| ahr:120 |
| Morning run (at 6:30!) |
| Orienteering 22:35 [5] 2.85 km (7:55 / km) +85m 6:54 / km | |
| ahr:160 max:167 |
| Swiss Champs (short distance) Qualification. Run was ok. Some minor mistakes (1'). Second place in class (out of 32). Map |
| Orienteering 19:35 [5] 2.7 km (7:15 / km) +40m 6:45 / km | |
| ahr:163 max:168 |
| Swiss Champs (short distance) Final. Some time lost to #1 and #2. Braindead to #4: wrong direction (180°)! But managed to be 2nd with some luck...Map |
| Running 25:00 [2] 4 km (6:15 / km) | |
| |
| Warm-up/cool-down for the two races |
Saturday Aug 14 |
| Running 29:09 [2] 5 km (5:50 / km) +85m 5:22 / km | |
| ahr:121 max:135 |
| Morning run in the rain |
Friday Aug 13 |
| Running 23:57 [2] 4 km (5:59 / km) +75m 5:28 / km | |
| ahr:123 max:137 |
| Morning run |
| Strength 42:22 [1] | |
| |
| includes warm-up (10' of indoor cycling) |
Thursday Aug 12 |
| Running 24:22 [2] 4 km (6:06 / km) +55m 5:42 / km | |
| ahr:118 max:130 |
| Morning run |
Wednesday Aug 11 |
| Running 23:12 [2] 4 km (5:48 / km) +50m 5:28 / km | |
| ahr:119 max:133 |
| Morning run |
| Orienteering 1:12:54 [3] 8 km (9:07 / km) +265m 7:49 / km | |
| ahr:128 max:140 |
| O-training, 23 controls, moderate pace |
Tuesday Aug 10 |
| Running 24:06 [2] 4 km (6:02 / km) +65m 5:34 / km | |
| ahr:118 max:131 |
| Morning run |
| Running 9:00 [5] 2.4 km (3:45 / km) | |
| max:159 |
| Intervals (trail) 6 * ~400m, 98", 95", 89", 89", 86", 82" |
| Running 38:00 [2] 6 km (6:20 / km) +70m 5:59 / km | |
| |
| Warm-up/cool-down, jogging between repeats |
Monday Aug 9 |
| Running 24:05 [2] 4 km (6:01 / km) +70m 5:32 / km | |
| ahr:118 max:135 |
| Morning run |
| Cycling 50:26 [2] 13.8 km (3:39 / km) +325m 3:16 / km | |
| ahr:120 max:132 |
| |
Sunday Aug 8 |
| Running 17:28 [2] 3 km (5:49 / km) +45m 5:25 / km | |
| ahr:117 max:131 |
| Morning run |
| Orienteering 47:12 [4] 4.4 km (10:44 / km) +210m 8:40 / km | |
| ahr:153 max:160 spiked:9/10c |
| Bündner OL-Weekend Day 2. Good run again. Mistake on long leg to control #4, where I missed the faster road. First again. This time by nearly 14 minutes! Map |
| Running 12:00 [2] 2 km (6:00 / km) | |
| |
| Warm-up/cool-down |
Saturday Aug 7 |
| Running 17:24 [2] 3 km (5:48 / km) +45m 5:24 / km | |
| ahr:120 max:129 |
| Morning run |
| Orienteering 41:19 [4] 4 km (10:20 / km) +210m 8:11 / km | |
| ahr:153 max:160 spiked:13/14c |
| Bündner OL-Weekend Day 1.Good run except for one mistake to control #11 (2 minutes lost). First (of 28 in class) by about 7 minutes. Map |
| Running 12:00 [2] 2 km (6:00 / km) | |
| |
| Warm-up/cool-down |
Friday Aug 6 |
| Running 33:02 [2] 5.5 km (6:00 / km) +80m 5:36 / km | |
| ahr:122 max:136 |
| Long morning run |
| Cycling 52:00 [2] 13.9 km (3:44 / km) +340m 3:20 / km | |
| ahr:117 max:130 |
| |
Thursday Aug 5 |
| Running 24:00 [2] 4 km (6:00 / km) +50m 5:39 / km | |
| ahr:118 max:132 |
| Morning run |
| Orienteering 1:04:00 [2] 8 km (8:00 / km) +215m 7:03 / km | |
| ahr:122 max:144 |
| O-training, slow |
Wednesday Aug 4 |
| Running 24:00 [2] 4 km (6:00 / km) +70m 5:31 / km | |
| ahr:122 |
| Morning run |
| Cycling 29:00 [2] 9 km (3:13 / km) +165m 2:57 / km | |
| ahr:122 max:135 |
| |
Tuesday Aug 3 |
| Running 24:02 [2] 4 km (6:00 / km) +80m 5:28 / km | |
| ahr:119 max:136 |
| Morning run |
| Running 22:00 [2] 3.6 km (6:07 / km) | |
| |
| Warm-up, cool-down for O-training |
| Orienteering 24:00 [4] 3.5 km (6:51 / km) +80m 6:09 / km | |
| ahr:146 max:154 |
| O-training fast |
Monday Aug 2 |
| Running 24:07 [2] 4 km (6:02 / km) +70m 5:33 / km | |
| ahr:122 max:136 |
| Morning run |
| Cycling 1:08:01 [2] 24.9 km (2:44 / km) +195m 2:38 / km | |
| ahr:117 max:130 |
| |
Sunday Aug 1 |
| Running 15:00 [2] 2.5 km (6:00 / km) | |
| ahr:125 |
| Warm-up for chasing start |
| Orienteering 40:34 [5] 4.1 km (9:54 / km) +155m 8:19 / km | |
| ahr:159 max:170 |
| 3 Days of Aargau, Day 3. Chasing start. I was catched already at control #1. But 1st in finish by 3"! |
