Tuesday May 31 |
 | Running (Morning run) 30:31 [2] 5.5 km (5:33 / km) +85m 5:09 / km | |
| ahr:113 max:128 shoes: Old Brooks |
| |
| Cycling 1:13:53 [2] 28.5 km (2:36 / km) +160m 2:31 / km | |
| ahr:116 max:130 |
| Oetlikon-Katzensee-Buchs. |
Monday May 30 |
| Running (Morning run) 30:19 [2] 5.5 km (5:31 / km) +85m 5:07 / km | |
| ahr:119 max:133 shoes: Asics Gel DS Trainer IX |
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| Running 48:37 [2] 9 km (5:24 / km) +200m 4:52 / km | |
| ahr:124 max:141 shoes: Old Brooks |
| 2nd run of the day. Buchs loop running in the rain. Temp lower now and light rain - quite refreshing. |
Sunday May 29 |
| Running (Morning run) 21:12 [2] 3.5 km (6:03 / km) +60m 5:35 / km | |
| ahr:113 max:129 shoes: Old Brooks |
| Waking up for racing on a hot day... |
| Orienteering race 32:45 [5] *** 5.25 km (6:14 / km) +30m 6:04 / km | |
| ahr:156 max:164 spiked:14/14c shoes: Asics Gel DS Trainer IX |
| City race in Amriswil. Summer is definitely here with temperature of 30°C. Had a good run with only one small mistake (30"). Seems I'm becoming a City-O specialist: 3rd victory this year in this discipline... |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Asics Gel DS Trainer IX |
| With this weather, only a short warmup was required before the race. |
Saturday May 28 |
| Running (Morning run) 31:16 [2] 5.5 km (5:41 / km) +85m 5:17 / km | |
| ahr:118 max:135 shoes: Asics Gel DS Trainer IX |
| Tired from yesterday's biking. |
| Strength (Machines) 36:00 [1] | |
| |
| + some stretching. |
Friday May 27 |
| Running (Morning run) 30:52 [2] 5.5 km (5:37 / km) +90m 5:11 / km | |
| ahr:115 max:132 shoes: Old Brooks |
| |
| Cycling long 2:08:53 [2] 41.6 km (3:06 / km) +655m 2:52 / km | |
| ahr:120 max:142 |
| Perfect biking weather today. Did a longer trip to the german border and around the Lägern. Hilly course, mainly on the road.
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Thursday May 26 |
| Running (Morning run) 30:18 [2] 5.5 km (5:31 / km) +85m 5:07 / km | |
| ahr:119 max:133 shoes: Asics Gel DS Trainer IX |
| New loop to Otelfingen. Warm and sunny, summer seems to be here. |
| Running intervals 16:00 [5] 4 km (4:00 / km) +40m 3:49 / km | |
| max:163 shoes: Asics Gel DS Trainer IX |
| Intervals on trail. 8x 2'. 2' walking/jogging between intervals. |
| Running warm up/down 46:04 [2] 7.5 km (6:09 / km) +60m 5:54 / km | |
| ahr:120 shoes: Asics Gel DS Trainer IX |
| Before, between, after intervals. |
Wednesday May 25 |
| Running (Morning run) 44:16 [2] 8 km (5:32 / km) +130m 5:07 / km | |
| ahr:122 max:138 shoes: Asics Gel DS Trainer IX |
| Made it a bit longer this morning. Counted steps on one of the loops: 822 steps for 1800m = 45 steps/100m, easy pace on trails. I should probably recalibrate this measure off-trail too. |
| Running 48:46 [2] 9 km (5:25 / km) +200m 4:53 / km | |
| ahr:124 max:140 shoes: Asics Gel DS Trainer IX |
| 2nd run of the day: Buchs loop in the evening sun. Easy pace again because of a slight headache (went away when running). Maybe some speedwork tomorrow. |
Tuesday May 24 |
| Running (Morning run) 37:36 [2] 6.5 km (5:47 / km) +150m 5:11 / km | |
| ahr:119 max:132 shoes: Asics Gel DS Trainer IX |
| Ran uphill today because it seemed sunny there, while there was still fog in the lower regions. |
| Cycling 1:13:54 [2] 28.7 km (2:34 / km) +175m 2:30 / km | |
| ahr:121 max:132 |
| Oetlikon-Katzensee loop. Nice weather today, decided to go for a bike ride instead of running. |
Monday May 23 |
| Running (Morning run) 20:51 [2] 3.5 km (5:57 / km) +60m 5:29 / km | |
| ahr:115 max:127 shoes: Old Brooks |
| Very early today, at 6:30 in the morning. |
| Note | |
| |
| Setting controls, helping to manage the races for school orienteering in Regensdorf (8 am to 5 pm). Luckily I don't have to do that every day! It's stressing. |
| Strength 46:00 [1] | |
| |
| Includes 10' of warm-up on Stairmaster + some stretching as usual. Was really relaxing after a day of school orienteering. |
Sunday May 22 |
| Orienteering race 43:24 [5] *** 5.1 km (8:31 / km) +210m 7:03 / km | |
| ahr:158 max:165 spiked:13/14c shoes: VJ Integrator |
| National event near Payerne. Technically rather on the easy side. I had a good run until control #13, the 2nd last one. Didn't read the map carefully enough, since the finish was only 400m away... Lost nearly 2' there. 3rd place out of 50 in M60. |
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| C • would like to meet you! 3 |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: VJ Integrator |
| To the start of the race. |
Saturday May 21 |
| Running (Morning run) 30:16 [2] 5.5 km (5:30 / km) +85m 5:06 / km | |
| ahr:121 max:135 shoes: Asics Gel DS Trainer IX |
| Easy day before the race on Sunday. |
Friday May 20 |
| Running (Morning run) 30:38 [2] 5.5 km (5:34 / km) +85m 5:10 / km | |
| ahr:118 max:135 shoes: Old Brooks |
| |
| Cycling 1:04:16 [2] 24.5 km (2:37 / km) +200m 2:31 / km | |
| ahr:124 max:148 |
| Oetlikon-Katzensee loop. Nice biking weather now really. |
Thursday May 19 |
| Orienteering 1:15:32 [3] *** 8.5 km (8:53 / km) +180m 8:02 / km | |
| ahr:137 max:150 shoes: VJ Integrator |
| Easy O-training with map Langholz. Ran M50 course of national event in March this year. |
| Running warm up/down 30:00 [2] 5 km (6:00 / km) | |
| shoes: VJ Integrator |
| To start/from finish of O-training in Rothrist. |
Wednesday May 18 |
| Running (Morning run) 30:37 [2] 5.5 km (5:34 / km) +85m 5:10 / km | |
| ahr:123 max:137 |
| Legs felt good, completely recovered. |
| Running intervals 20:40 [5] 4.5 km (4:36 / km) +60m 4:18 / km | |
| max:165 |
| Breitlen loop (trail), 6x 750m with 10m ascent. 2' recovery jogging between intervals. Exact times were: 3:29, 3:31, 3:26, 3:27, 3:27, 3:20. |
| Running warm up/down 34:00 [2] 5.5 km (6:11 / km) +60m 5:52 / km | |
| |
| Before, between and after intervals. |
Tuesday May 17 |
| Running (Morning run) 30:53 [2] 5.5 km (5:37 / km) +90m 5:11 / km | |
| ahr:120 max:136 shoes: Old Brooks |
| Recovery from the weekend's races |
| Strength (Machines) 36:00 [1] | |
| |
| + some stretching. |
| Cycling 57:51 [2] 21.5 km (2:41 / km) +160m 2:36 / km | |
| ahr:121 max:132 |
| To/from gym. |
Monday May 16 |
| Running (Morning run) 16:42 [2] 2.5 km (6:41 / km) | |
| ahr:111 max:121 shoes: Asics Gel DS Trainer IX |
| Near the campground. Really early today at 6:24 in the morning. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: VJ Integrator |
| To the start of the race. |
| Orienteering race 44:40 [5] **** 5.2 km (8:35 / km) +40m 8:16 / km | |
| ahr:152 max:161 shoes: Asics Gel DS Trainer IX |
| Day 3 of 3-Days of Belgium. Starting in the leading position, fortunately no chasing start. Map with fine contours again, but scale 1:10000. I had problems to read the details. Several mistakes, the worst 2'30" at control #8. Trying to increase the pace I didn't check the control number at #9. Punched a wrong control....too bad. Giving away a possible victory this way is very frustrating! |
Sunday May 15 |
| Running (Morning run) 16:00 [2] 2.5 km (6:24 / km) | |
| ahr:114 max:125 shoes: Asics Gel DS Trainer IX |
| Along the lake near the campground. |
| Orienteering race 40:42 [5] **** 5 km (8:08 / km) +50m 7:45 / km | |
| ahr:154 max:166 shoes: VJ Integrator |
| Day 2 of 3-Days of Belgium. Much more technical than the day before. Map with fine contour details but still readable (scale was 1:7500). Lots of small mistakes in the range 20"..50" , 3 or 4 minutes total. But I won again! |
| Running warm up/down 12:00 [2] 2 km (6:00 / km) | |
| shoes: VJ Integrator |
| Running to the start of the race. It was raining. |
Saturday May 14 |
| Note | |
| |
| 3-Days in Belgium |
| Running (Morning run) 23:02 [1] 3.5 km (6:35 / km) | |
| ahr:108 max:117 shoes: Asics Gel DS Trainer IX |
| Very easy jogging near the campground. |
| Orienteering race 39:20 [5] *** 5 km (7:52 / km) +30m 7:38 / km | |
| ahr:153 max:161 shoes: VJ Integrator |
| Day 1 of 3-Days of Belgium. Flat and easy between controls, but tricky attacking some controls ( in the green). Had a good race with minimal mistakes. I won M60 ( 50 runners, strong competition). |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before/after the race. |
Friday May 13 |
| Orienteering 1:08:33 [2] *** 8 km (8:34 / km) +35m 8:23 / km | |
| ahr:129 max:140 |
| Model event Belgium. |
Thursday May 12 |
| Running (Morning run) 45:09 [2] 8 km (5:39 / km) +140m 5:11 / km | |
| ahr:117 max:137 shoes: Asics Gel DS Trainer IX |
| |
Wednesday May 11 |
| Running (Morning run) 30:12 [2] 5.5 km (5:29 / km) +85m 5:06 / km | |
| ahr:117 max:130 (rest day) shoes: Asics Gel DS Trainer IX |
| |
Tuesday May 10 |
| Running (Morning run) 41:44 [2] 8 km (5:13 / km) +120m 4:51 / km | |
| ahr:119 max:133 shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 40:00 [1] | |
| |
| Includes warm up (5' cycling) + some stretching. |
| Cycling intervals 30:00 [4] 14 km (2:09 / km) | |
| max:143 |
| On trainer (Stairmaster). 10x 60" with 60" recovery between intervals. 11' warm up/down. |
Monday May 9 |
| Running (Morning run) 44:28 [2] 8 km (5:34 / km) +140m 5:07 / km | |
| ahr:124 max:138 shoes: Asics Gel DS Trainer IX |
| Recovery from yesterday's race. |
| Cycling 1:18:39 [2] 30.5 km (2:35 / km) +200m 2:30 / km | |
| ahr:127 max:139 |
| Oetlikon-Katzensee loop. |
Sunday May 8 |
| Orienteering race 36:19 [5] *** 4.6 km (7:54 / km) +160m 6:44 / km | |
| ahr:153 max:166 spiked:13/16c shoes: VJ Integrator |
| Oberwiler OL. Local event near Berne. Problem at #1: didn't see the control, a knoll in the green. Searched nearly 4'. Then more or less ok. Finished 3rd, 2:19 behind winner. At least it was nice weather. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| |
| Before the race. |
Saturday May 7 |
| Running (Morning run) 30:40 [2] 5.5 km (5:35 / km) +90m 5:09 / km | |
| ahr:120 max:134 shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 46:00 [1] | |
| |
| Includes warm up and some stretching. |
Friday May 6 |
| Running (Morning run) 22:53 [2] 4 km (5:43 / km) +75m 5:14 / km | |
| ahr:122 max:135 shoes: Old Brooks |
| |
| Cycling (On TravelMag) 1:00:00 [2] 30 km (2:00 / km) | |
| ahr:122 max:141 |
| Nasty weather -> indoor cycling. Watching a movie on DVD. |
Thursday May 5 |
| Running (Morning run) 21:25 [2] 4 km (5:21 / km) +50m 5:02 / km | |
| ahr:120 max:135 shoes: Asics Gel DS Trainer IX |
| With new shoes (Asics Gel DS Trainer IX). Seem to be ok - no blisters. |
| Running intervals 12:06 [5] 3.5 km (3:27 / km) +50m 3:14 / km | |
| max:157 shoes: Asics Gel DS Trainer IX |
| Planned 8x 60"... 120" on trails Actually did 102, 98, 85, 89, 55, 79, 117, 101. Recovery jogging between speed sections. |
| Running warm up/down 55:30 [2] 9 km (6:10 / km) +50m 6:00 / km | |
| shoes: Asics Gel DS Trainer IX |
| Before/after and between intervals. |
Wednesday May 4 |
| Running (Morning run) 21:24 [2] 4 km (5:21 / km) +45m 5:04 / km | |
| ahr:126 max:140 |
| |
| Orienteering 48:42 [3] **** 5 km (9:44 / km) +250m 7:48 / km | |
| ahr:132 max:148 shoes: VJ Integrator |
| Same map/course as yesterday (contours only). Did controls in reverse order. Sunny and warm today. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| |
| Warm up before O training. |
| Running (Morning run) 23:01 [1] 3.5 km (6:35 / km) | |
| ahr:108 max:117 |
| Very easy running near the campground. |
Tuesday May 3 |
| Running 44:13 [2] 8 km (5:32 / km) +140m 5:05 / km | |
| ahr:122 max:137 |
| Lunchtime run (rain in the morning). |
| Orienteering 38:00 [3] **** 4 km (9:30 / km) +160m 7:55 / km | |
| shoes: VJ Integrator |
| Training on map Ils Aults with contours only. After 20 Minutes it started raining cats and dogs. A few minutes later I coudn't see anything and decided to quit. |
Monday May 2 |
| Running (Morning run) 44:19 [2] 8 km (5:32 / km) +140m 5:06 / km | |
| ahr:124 max:138 |
| Easy recovery run. |
| Cycling 1:16:58 [2] 30.5 km (2:31 / km) +190m 2:27 / km | |
| ahr:122 max:135 |
| Oetlikon-Katzensee. Nice tailwind going out. |
Sunday May 1 |
| Orienteering race 34:44 [5] ** 5 km (6:57 / km) +60m 6:33 / km | |
| ahr:160 max:168 spiked:15/16c shoes: Old Brooks |
| City race in Zug. Rather easy technically. Had a good run, except going in and out of control # 10 (lost more than a minute there). Anyway, won M60. Hot weather now, summer already here? |
| Running warm up/down 34:00 [2] 5.5 km (6:11 / km) | |
| |
| Before/after the race (20' + 14'). |