Thursday Mar 31 |
 | Running (Morning run) 30:50 [2] 5.5 km (5:36 / km) +90m 5:11 / km | |
| ahr:117 max:130 |
| |
| Orienteering 1:09:21 [2] *** 9 km (7:42 / km) +80m 7:23 / km | |
| ahr:126 max:140 |
| Easy O training with old map Beznau. |
Wednesday Mar 30 |
| Running (Morning run) 30:28 [2] 5.5 km (5:32 / km) +90m 5:07 / km | |
| ahr:122 max:136 |
| |
| Running intervals 16:49 [5] 4 km (4:12 / km) +75m 3:51 / km | |
| max:156 |
| 5x 800m loop on trails with 15m hill. 3:23, 3:23, 3:21, 3:21, 3:21. ~100" walking/jogging between intervals. |
| Running warm up/down 34:00 [2] 6 km (5:40 / km) +75m 5:20 / km | |
| ahr:125 |
| Before/after/between intervals. |
Tuesday Mar 29 |
| Running 30:40 [2] 5.5 km (5:35 / km) +80m 5:12 / km | |
| ahr:120 max:133 |
| Recovery run. |
| Strength (machines) 35:00 [1] | |
| |
| |
| Cycling 57:09 [2] 22 km (2:36 / km) +155m 2:31 / km | |
| ahr:117 max:128 |
| To/from gym. |
Monday Mar 28 |
| Orienteering race 31:32 [5] *** 4.4 km (7:10 / km) +150m 6:07 / km | |
| ahr:155 max:161 spiked:12/12c |
| Weinfelder OL. Regional event, technically rather easy, good weather conditions. I had a near perfect race finally. Won M60 (28 runners in class). Good to find self confidence again. Yesterday's training obviously was a good preparation! |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| |
| Before/after race. |
Sunday Mar 27 |
| Running (Morning run) 30:23 [2] 5.5 km (5:31 / km) +90m 5:06 / km | |
| ahr:119 max:133 |
| Running in the rain again. |
| Running 48:47 [3] 9 km (5:25 / km) +200m 4:53 / km | |
| ahr:128 max:143 |
| 2nd run of the day. Buchs loop. And the rain goes on. Studied an old map, the forest of tomorrow's race. Let's see if this helps... |
Saturday Mar 26 |
| Orienteering race 32:00 [4] *** 3.3 km (9:42 / km) +160m 7:48 / km | |
| ahr:144 max:163 |
| 1st Day of 3-Days of Alsace. Did not finish... Had problems reading the map in heavy rainfall. Decided to cut it short and not doing Day2 and 3. Drove home instead. Very frustrating. |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| |
| Before/after O. |
Friday Mar 25 |
| Running 30:28 [2] 5 km (6:06 / km) +90m 5:35 / km | |
| ahr:119 max:134 |
| Recovery run, Breitlen. Easy day before 3-Days in Alsace, beginning tomorrow. |
| Cycling 1:03:00 [2] 22.9 km (2:45 / km) +185m 2:39 / km | |
| ahr:118 max:131 |
| Nice weather, did some easy biking to Oetlikon-Regensdorf |
Thursday Mar 24 |
| Running (Morning run) 30:21 [2] 5 km (6:04 / km) +85m 5:36 / km | |
| ahr:122 max:136 |
| |
| Running intervals 9:43 [5] 2.6 km (3:44 / km) +40m 3:28 / km | |
| max:158 |
| 8x 320m ascending. 78, 74, 74, 74, 72, 71, 71, 69 s. |
| Running warm up/down 41:00 [2] 7 km (5:51 / km) +110m 5:26 / km | |
| ahr:130 |
| Before/after/between intervals. |
Wednesday Mar 23 |
| Cycling long 2:05:50 [2] 42.4 km (2:58 / km) +585m 2:47 / km | |
| ahr:122 max:142 |
| Würenlos-Altberg-Waid-Katzensee. Low impact day. |
Tuesday Mar 22 |
| Running (Morning run) 44:50 [2] 7.5 km (5:59 / km) +130m 5:30 / km | |
| ahr:122 max:139 |
| |
| Orienteering 29:29 [4] 4.25 km (6:56 / km) +160m 5:50 / km | |
| ahr:143 max:155 |
| Reran Day 3 of 3-Days of 2002 with map Altberg. 90% race pace. |
| Running warm up/down 22:00 [2] 3.5 km (6:17 / km) | |
| |
| Before/after O-training. |
Monday Mar 21 |
| Running (Morning run) 31:08 [2] 5.5 km (5:40 / km) +100m 5:11 / km | |
| ahr:120 max:133 |
| Breitlen loops. Recovery run. |
| Strength (Machines) 35:00 [1] | |
| |
| |
| Cycling 58:28 [2] 21.8 km (2:41 / km) +150m 2:36 / km | |
| ahr:120 max:134 |
| To/from gym. |
Sunday Mar 20 |
| Orienteering race 43:01 [5] *** 4.7 km (9:09 / km) +200m 7:33 / km | |
| ahr:156 max:162 spiked:14/16c |
| Balsthaler OL near Olten. Bad performance today. At #3 I thought to be at a wrong control, it was the correct one as I found out 3 and a half minutes later...
Than, in an attempt to get the lost time back, some more mistakes in the later part of the race which summed up to another 3 to 4 minutes.
|
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| |
| Before the race. Was not in the mood for cool down after this race... |
Saturday Mar 19 |
| Orienteering race 25:55 [5] *** 3.6 km (7:12 / km) +85m 6:26 / km | |
| spiked:8/10c |
| 1st leg of Winterthurer OL. Middle distance race. Confused at the start: Assumed start triangle at the wrong place... Boomed #1. Another small mistake at #6. Rest ok, felt physically strong. |
| Orienteering race 15:50 [5] *** 2.1 km (7:32 / km) +60m 6:36 / km | |
| spiked:7/7c |
| 2nd leg of Winterthurer OL. Sprint distance. Near perfect race, except a small mistake to the last control (20").
I had best time in both legs, therefore won M60. |
| Running warm up/down 30:00 [2] 5 km (6:00 / km) | |
| |
| To/between/from races. |
Friday Mar 18 |
| Running 41:47 [2] 7 km (5:58 / km) +125m 5:29 / km | |
| ahr:123 max:140 |
| Breitlen-Otelfingen-Lägern-Boppelsen. |
Thursday Mar 17 |
| Running 42:21 [2] 7 km (6:03 / km) +130m 5:32 / km | |
| ahr:119 max:136 |
| Breitlen-Boppelsen. Rather warm now (20°C?). |
| Strength 48:00 [1] | |
| |
| + warm up and some stretching. |
Wednesday Mar 16 |
| Running (Morning run) 28:04 [2] 5 km (5:37 / km) +80m 5:12 / km | |
| ahr:116 max:131 |
| Snow is melting. |
| Orienteering 1:00:00 [3] 8 km (7:30 / km) +120m 6:59 / km | |
| |
| With map Rümlangerwald. |
Tuesday Mar 15 |
| Running (Morning run) 25:16 [2] 4.5 km (5:37 / km) +80m 5:09 / km | |
| ahr:123 max:136 |
| Spring is coming. |
| Cycling 1:26:17 [2] 32.6 km (2:39 / km) +235m 2:33 / km | |
| ahr:117 max:134 |
| Wettingen, Regensdorf, Katzensee. |
Monday Mar 14 |
| Strength 48:00 [1] | |
| |
| + warm up and some stretching. |
| Running 49:04 [3] 9 km (5:27 / km) +200m 4:54 / km | |
| ahr:129 max:146 |
| Buchs loop. Recovery run. |
Sunday Mar 13 |
| Orienteering race 1:03:29 [4] *** 7.1 km (8:56 / km) +180m 7:56 / km | |
| ahr:154 max:164 spiked:11/14c |
| Wiggertaler OL in Rothrist, 1st National event. Not a good run. Was late at the prestart (had an early start), concentration therefore not high. Didn't see a reasonable route to #4, went more or less direct (20..30cm of snow), lost contact to the map, ran too far. Also boomed #10 (2') and #11 (3'). Physically I felt strong all the time. 5th out of 43 in class M60.
Nice weather after yesterday's snow storm. |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) +60m 5:49 / km | |
| |
| To start, from finish. |
Saturday Mar 12 |
| Running 30:18 [2] 5.5 km (5:31 / km) +60m 5:13 / km | |
| |
| Recovery run. Easy before the race tomorrow. |
Friday Mar 11 |
| Running 43:07 [3] 8 km (5:23 / km) +140m 4:57 / km | |
| ahr:127 max:146 |
| Breitlen loops. Included some accelerations. |
| Strength 48:00 [1] | |
| |
| + warm up and some stretching. |
Thursday Mar 10 |
| Orienteering 50:00 [3] *** 6 km (8:20 / km) +250m 6:54 / km | |
| ahr:126 max:139 |
| With map Eigi-Wettingen from 3-days of 2002, Day 2. Another snow training to prepare for the National event on Sunday. |
| Running warm up/down 30:00 [2] 5 km (6:00 / km) +80m 5:33 / km | |
| |
| To/from forest. |
Wednesday Mar 9 |
| Running (Morning run) 25:46 [2] 4.5 km (5:44 / km) +75m 5:17 / km | |
| ahr:116 max:131 |
| Wake up run, Breitlen loops. |
| Running intervals 10:00 [5] 2.6 km (3:51 / km) +40m 3:34 / km | |
| max:158 |
| 8x 75" (~320m, 5m ascent). Speed section of Breitlen loop (snowless section of it). |
| Running 50:00 [2] 8.5 km (5:53 / km) +85m 5:36 / km | |
| ahr:126 |
| Warm up/cool down and recovery sections of the loops. |
Tuesday Mar 8 |
| Running 1:29:10 [2] * 15 km (5:57 / km) +325m 5:22 / km | |
| ahr:123 max:137 |
| Buchs, Regensberg. Long, slow, distance. On snow covered trails. With map Regensberg. |
Monday Mar 7 |
| Running 43:43 [2] 7.5 km (5:50 / km) +125m 5:23 / km | |
| ahr:122 max:137 |
| Breitlen loops. Recovery from weekend's races. |
| Strength (machines) 48:00 [1] | |
| |
| + warm up and some stretching. |
Sunday Mar 6 |
| Orienteering race 46:10 [4] *** 5.1 km (9:03 / km) +170m 7:46 / km | |
| ahr:150 max:159 spiked:8/10c |
| Suhrentaler OL in Muhen, near Aarau. 2nd race of this snowy weekend. More snow than yesterday (30 cm) and snowfall again in a terrain with steep slopes. Made 2 mistakes of 1' each but was still fast enough to win M60 again. Didn't push very hard, HRavg only 150 bpm. |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| |
| To start/from finish. |
Saturday Mar 5 |
| Orienteering race 38:43 [4] *** 5.3 km (7:18 / km) +130m 6:30 / km | |
| ahr:153 max:159 spiked:14/14c |
| Welsiker OL near Winterthur. Technically easy. 20 cm of snow on the ground and slight snowfall. Had to copy controls to map after timing started, needed about 2' for that. No mistakes, won M60. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| |
| Before/after race. |
Friday Mar 4 |
| Running 27:07 [2] 5 km (5:25 / km) +105m 4:54 / km | |
| ahr:120 max:135 |
| Breitlen loops. |
| Strength (machines) 48:00 [1] | |
| |
| The usual with warm-up and stretching. |
Thursday Mar 3 |
| Running 1:20:55 [3] 15 km (5:24 / km) +250m 4:59 / km | |
| ahr:127 max:139 |
| Longjog to Eigi, Wettingen, Otelfingen. |
Wednesday Mar 2 |
| Running (Morning run) 23:03 [2] 4.0 mi (5:46 / mi) +40m 3:28 / km | |
| ahr:124 max:136 |
| Parlatsch loop before breakfast. |
| Ski XC 1:18:13 [3] 16 km (4:53 / km) +140m 4:41 / km | |
| ahr:130 max:143 |
| Prada, Isla, Sur Aua (2x). Fine conditions and even faster track than yesterday. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| |
| To/from XC center. |
Tuesday Mar 1 |
| Ski XC (classic) 1:23:50 [2] 17 km (4:56 / km) +130m 4:45 / km | |
| ahr:126 max:139 |
| Prada (2x), Isla (2x), Sur Aua. Fischer waxless skis as usual. Very good conditions, fast track. Blue sky, no clouds. Temperature in reasonable range after the coldest night of this winter. |
| Running 52:36 [2] 9 km (5:51 / km) +200m 5:16 / km | |
| ahr:124 max:138 |
| To XC center, then after the skiing, ran up to Porclis, then Trin, Digg and back to Mulin. |
