Wednesday Aug 31 |
 | Note | |
| (sick) |
| A cold hit me yesterday, and is now in full swing. No night-O today. |
Tuesday Aug 30 |
| Running (Morning run) 35:03 [2] 6.5 km (5:24 / km) +115m 4:57 / km | |
| ahr:120 max:133 shoes: Asics Gel DS Trainer IX |
| |
| Cycling 1:49:48 [2] 38.7 km (2:50 / km) +255m 2:45 / km | |
| ahr:113 max:130 (sick) |
| To Oetlikon, then loop to Seebach, back to Otelfingen. Beautiful biking weather.
Seems a have catched a cold last weekend. |
Monday Aug 29 |
| Running (Morning run) 30:23 [2] 5.5 km (5:31 / km) +100m 5:04 / km | |
| ahr:115 max:130 shoes: Asics Gel DS Trainer IX |
| Recovering from the weekend's frustration... |
| Cycling long 2:13:16 [2] 47 km (2:50 / km) +600m 2:40 / km | |
| ahr:114 max:129 |
| Easy bike ride to Regensberg, Bachs, Fisibach, along river Rhein, Wislikofen, Baden. |
Sunday Aug 28 |
| Orienteering race 24:42 [4] *** 3 km (8:14 / km) +90m 7:10 / km | |
| ahr:141 max:164 spiked:4/14c shoes: VJ Integrator |
| Middle distance champs in Gais. Good run for the first 4 controls. Then I lost map contact on the way to #5, actually reading to #10. That was enough for this weekend! I took the short route to the finish.
This weekend was really frustrating and a waste of time and fuel... |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: VJ Integrator |
| Before the "race". |
Saturday Aug 27 |
| Orienteering race 15:16 [4] *** 1.6 km (9:32 / km) +50m 8:15 / km | |
| ahr:149 max:166 spiked:10/13c shoes: Asics Gel DS Trainer IX |
| Sprint champs in Herisau. Big problems to the first 3 controls. Lost about 20" to #1, 50" to #2 and 1'50" to #3. Ok then for next 10 controls (2 small mistakes, 20" and 10"). Thought about quiting at #3. A frustrating experience.
|
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Asics Gel DS Trainer IX |
| Before the race. |
Friday Aug 26 |
| Running (Morning run) 20:47 [2] 3.5 km (5:56 / km) +50m 5:33 / km | |
| ahr:113 max:128 shoes: Old Brooks |
| |
| Running 33:05 [3] * 6 km (5:31 / km) +100m 5:05 / km | |
| ahr:125 max:154 spiked:14/14c shoes: Asics Gel DS Trainer IX |
| Preparing for Swiss champs in sprint-O:
Training with map 1:4000. 1.6km, 50m climb, 14 controls. Effective distance: 2.3km. Time was 11:36.
+ warm up/down. |
Thursday Aug 25 |
| Strength (Machines) 36:00 [1] | |
| |
| |
| Cycling 1:00:00 [2] 21.5 km (2:47 / km) +160m 2:41 / km | |
| |
| To/from gym in Regensdorf. |
Wednesday Aug 24 |
| Orienteering race 8:12 [4] *** 1.1 km (7:27 / km) +25m 6:42 / km | |
| spiked:12/12c shoes: Asics Gel DS Trainer IX |
| Sprint training in Winterthur. Probably the shortest O-course I ever did run in my live. Controls every 40 seconds! |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| shoes: Asics Gel DS Trainer IX |
| To the start of the sprint in the center of Winterthur and back from the finish. |
| Orienteering race 54:20 [4] *** 4.2 km (12:56 / km) +170m 10:46 / km | |
| spiked:17/20c shoes: VJ Integrator |
| Night orienteering in Rueti. Very green forest, bad runnability. Had a few mistakes. Have to do some more night O trainings before the night champs. |
Tuesday Aug 23 |
| Running (Morning run) 30:53 [2] 5.5 km (5:37 / km) +95m 5:10 / km | |
| ahr:115 max:131 shoes: Asics Gel DS Trainer IX |
| |
| Running intervals 16:30 [5] 4.5 km (3:40 / km) | |
| max:162 shoes: Asics Gel DS Trainer IX |
| 3x (20, 40, 60, 90, 60, 40, 20"). On road/trail. Recovery to HR 115 between intervals, 3' between series. |
| Running warm up/down 1:09:36 [2] 10.5 km (6:38 / km) +100m 6:20 / km | |
| shoes: Asics Gel DS Trainer IX |
| Long warm up/cool down + walking/jogging between intervals |
Monday Aug 22 |
| Running (Morning run) 20:25 [2] 3.5 km (5:50 / km) +50m 5:27 / km | |
| ahr:117 max:130 shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 48:00 [1] | |
| |
| includes warm up + some stretching. |
Sunday Aug 21 |
| Orienteering race 26:54 [5] *** 4 km (6:44 / km) +100m 5:59 / km | |
| spiked:13/13c shoes: VJ Integrator |
| Schaffhauser OL. A rainy day. Easy and fast. No mistakes today. Won M60. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before and after the race. |
Saturday Aug 20 |
| Orienteering race 20:05 [4] *** 2.5 km (8:02 / km) | |
| max:159 spiked:14/15c shoes: Asics Gel DS Trainer IX |
| O-training Vaduz, city race. One mistake, 90", direction error, rest ok. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Asics Gel DS Trainer IX |
| Before the race. Was a bit late, only a (too) short warm up possible. |
Friday Aug 19 |
| Running (Morning run) 37:26 [2] 6 km (6:14 / km) +60m 5:57 / km | |
| ahr:120 max:137 shoes: Asics Gel DS Trainer IX |
| Morteratsch loop. |
| Running 1:33:37 [2] 12 km (7:48 / km) +400m 6:41 / km | |
| ahr:122 max:131 shoes: Asics Gel DS Trainer IX |
| Around Piz Lagalp. Nice running at altitude 2400m. Had the poles with me, didn't use them so much. Not many italians today, but some cows blocking the trail. |
Thursday Aug 18 |
| Running (Morning run) 36:44 [2] 6 km (6:07 / km) +60m 5:50 / km | |
| ahr:121 max:136 shoes: Asics Gel DS Trainer IX |
| Morteratsch loop. |
| Running 2:01:14 [3] 16 km (7:35 / km) +700m 6:13 / km | |
| ahr:130 max:159 shoes: Asics Gel DS Trainer IX |
| From the campsite to Bovalhuette, altitude 2500m.
Uphill 1:13:15, HRavg 136. Was slowed down by masses (200) of unexperienced italians, creeping down the narrow path between cliffs and boulders. Finally a beautiful view to Morteratsch glacier.
Downhill 47:58, HRavg 122. This was fun, like flying! |
Wednesday Aug 17 |
| Running (Morning run) 35:48 [2] 6 km (5:58 / km) +60m 5:41 / km | |
| ahr:123 max:136 shoes: Asics Gel DS Trainer IX |
| Morteratsch loop. Good feeling again. |
| Cycling 1:20:00 [2] 27.4 km (2:55 / km) +350m 2:45 / km | |
| |
| Ride to St.Moritz for interval training and back to the campsite. |
| Running intervals 8:00 [5] 2.5 km (3:12 / km) | |
| max:150 shoes: Asics Gel DS Trainer IX |
| Around Lake St. Moritz. 8x60" with 60" walking/jogging between intervals. The trail was very crowded, difficult to avoid collisions... |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| shoes: Asics Gel DS Trainer IX |
| Before, between, after intervals.
Saw steeple runner Shaheen (ex Steven Cherono) turn some slow rounds in St. Moritz. |
Tuesday Aug 16 |
| Orienteering 40:50 [3] *** 4.5 km (9:04 / km) +170m 7:38 / km | |
| shoes: VJ Integrator |
| Reran Day 4 of Swiss 5-Days. Funny, the same time as yesterday. |
| Cycling 20:00 [2] 6 km (3:20 / km) | |
| |
| From the campsite to Vezia for shopping (twice).
|
| Note | |
| |
| Headaches last night and today forced me to reduce training volume and intensity a bit.
Travelled to the Morteratsch campsite to continue my high altitude training for some more days. |
Monday Aug 15 |
| Orienteering 40:50 [3] *** 4.6 km (8:53 / km) +220m 7:10 / km | |
| ahr:135 max:155 shoes: VJ Integrator |
| Bad weather in nothern Switzerland drove me to the Ticino.
Reran Day 2 of Swiss 5-Days in Tesserete. |
| Running warm up/down 30:00 [2] 5 km (6:00 / km) | |
| shoes: VJ Integrator |
| From the campsite in Cureglia to the O-training and back. Actually it took 1h50' to the start and from the finish, but I was walking the bigger part. |
Sunday Aug 14 |
| Running (Morning run) 23:22 [2] 4 km (5:50 / km) +65m 5:24 / km | |
| ahr:119 max:135 shoes: Asics Gel DS Trainer IX |
| Loop to Lake Cresta. |
| Running intervals 12:00 [5] 3.5 km (3:26 / km) | |
| max:151 shoes: Asics Gel DS Trainer IX |
| On trails, 12x 60" with 60" recovery walking/jogging between intervals. |
| Running 38:00 [2] 5.5 km (6:55 / km) +170m 5:59 / km | |
| ahr:120 shoes: Asics Gel DS Trainer IX |
| Before, between and after intervals. |
Saturday Aug 13 |
| Running (Morning run) 36:20 [2] 6 km (6:03 / km) +60m 5:46 / km | |
| ahr:122 max:134 shoes: Asics Gel DS Trainer IX |
| Campsite - Morteratsch. |
Friday Aug 12 |
| Running (Morning run) 36:29 [2] 6 km (6:05 / km) +60m 5:47 / km | |
| ahr:122 max:132 shoes: Asics Gel DS Trainer IX |
| Campsite - Morteratsch. |
| Orienteering 35:07 [3] **** 3.5 km (10:02 / km) +170m 8:04 / km | |
| ahr:130 max:150 spiked:14/14c shoes: VJ Integrator |
| O-training Champfer. |
| Cycling 1:30:00 [1] 28.3 km (3:11 / km) +300m 3:01 / km | |
| |
| From the campsite to the O-training and back, crossing Stazerwald. |
Thursday Aug 11 |
| Running (Morning run) 36:44 [2] 6 km (6:07 / km) +60m 5:50 / km | |
| ahr:118 max:132 shoes: Asics Gel DS Trainer IX |
| Morteratsch, Val Bernina. |
| Orienteering race 38:54 [5] **** 4 km (9:44 / km) +160m 8:06 / km | |
| ahr:148 max:156 shoes: VJ Integrator |
| Evening event in Celerina, Stazerwald. Good run, minimal loss of time. I won the "red" course. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Integrator |
| To the start/from the finish of the race. |
Wednesday Aug 10 |
| Running (Morning run) 36:52 [2] 6 km (6:09 / km) +60m 5:51 / km | |
| ahr:112 max:128 shoes: Asics Gel DS Trainer IX |
| Val Bernina, Morteratsch. |
| Orienteering 49:55 [3] **** 5.1 km (9:47 / km) +200m 8:11 / km | |
| ahr:131 max:145 spiked:16/17c shoes: VJ Integrator |
| Training with map Stazerwald near St Moritz. Reran a national event course of 2003. |
| Cycling 1:00:00 [1] 19 km (3:09 / km) +200m 3:00 / km | |
| |
| To Celerina for O-training and back to campsite. |
Tuesday Aug 9 |
| Running (Morning run) 36:48 [2] 6 km (6:08 / km) +60m 5:50 / km | |
| ahr:119 max:134 shoes: Asics Gel DS Trainer IX |
| Val Bernina, Morteratsch. |
| Walking (With poles) 1:06:44 [1] 5 km (13:21 / km) +680m 7:57 / km | |
| ahr:106 max:123 shoes: Asics Gel DS Trainer IX |
| Hiking from Pontresina to Paradies-Huette, altitude 2540m. Total hiking was 2:20 for the roundtrip. |
| Cycling 45:00 [1] 15 km (3:00 / km) | |
| |
| From the campsite to Pontresina and back. |
Monday Aug 8 |
| Running (Morning run) 32:49 [2] 5.5 km (5:58 / km) +35m 5:47 / km | |
| ahr:114 max:134 shoes: Asics Gel DS Trainer IX |
| Around the campsite Val Bernina Morteratsch. |
| Cycling 54:28 [2] 18 km (3:02 / km) +205m 2:52 / km | |
| ahr:116 max:136 |
| Pontresina, Celerina, Stazerwald. |
Sunday Aug 7 |
| Orienteering race 40:44 [4] **** 3.8 km (10:43 / km) +195m 8:32 / km | |
| ahr:145 max:154 spiked:10/12c shoes: VJ Integrator |
| Silvaplaner OL. Near St. Moritz with map God Surlej . Difficult terrain again on altitude 1800m. Started a bit confused, lost 3' to #1. Rest ok, except i boomed #6, another minute lost.
1st place in this race. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: VJ Integrator |
| To the start, from the finish. |
Saturday Aug 6 |
| Running (Morning run) 21:24 [2] 3.5 km (6:07 / km) +45m 5:45 / km | |
| ahr:116 max:132 shoes: Asics Gel DS Trainer IX |
| Parlatsch loop. Mentally preparing for the race of the afternoon (Davos). |
| Orienteering race 37:25 [4] **** 3.5 km (10:41 / km) +180m 8:30 / km | |
| ahr:148 max:158 spiked:11/13c shoes: VJ Integrator |
| Davoser OL. Had a good run in technically difficult terrain, except for a parallel error to #3. Was on wrong path and lost more than 5'. Two more mistakes of 1' each. 2nd place, 44" behind winner |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: VJ Integrator |
| Before/after the race. |
Friday Aug 5 |
| Running (Morning run) 30:31 [2] 5.5 km (5:33 / km) +90m 5:08 / km | |
| ahr:117 max:131 shoes: Asics Gel DS Trainer IX |
| |
Thursday Aug 4 |
| Strength (Machines) 38:00 [1] | |
| |
| + stretching. |
| Cycling 1:08:09 [2] 24.7 km (2:46 / km) +160m 2:40 / km | |
| ahr:110 max:124 |
| To/from gym. |
Wednesday Aug 3 |
| Orienteering tempo 46:18 [4] *** 6 km (7:43 / km) +265m 6:19 / km | |
| shoes: VJ Integrator |
| Reran Day 3 of Aargauer 3-Days. Tried some alternate routes, no big differences in time. Forest was very wet from yesterday's rain. Overall I was 6' faster than last Sunday, when I didn't push 100%. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: VJ Integrator |
| Parking to start, finish to parking. |
Tuesday Aug 2 |
| Running 30:03 [2] 5.5 km (5:28 / km) +100m 5:00 / km | |
| ahr:119 max:133 shoes: Old Brooks |
| Easy jogging in the rain. |
| Strength (Machines) 46:00 [1] | |
| |
| Includes warm up and some stretching as usual. |
Monday Aug 1 |
| Running (Morning run) 20:27 [2] 3.5 km (5:51 / km) +55m 5:25 / km | |
| ahr:114 max:128 shoes: Old Brooks |
| |
| Cycling long 2:12:18 [2] 46.7 km (2:50 / km) +580m 2:40 / km | |
| ahr:111 max:126 |
| A semi long bike ride on the roads. Regensberg, Bachsertal, along the river Rhein, Wislikofen, Schneisingen, Baden, Otelfingen. |