Monday Oct 31 |
 | Running (Morning run) 30:47 [2] 5.5 km (5:36 / km) +105m 5:07 / km | |
| ahr:119 max:137 shoes: Asics Gel DS Trainer IX |
| Breitlen in the fog. |
| Strength (Machines) 40:00 [1] | |
| |
| Includes 10' stretching. |
| Cycling 1:23:09 [2] 28 km (2:58 / km) +240m 2:51 / km | |
| ahr:116 max:132 |
| Wettingen, Regensdorf (to gym), Otelfingen. |
Sunday Oct 30 |
| Orienteering race 35:58 [5] *** 3.75 km (9:35 / km) +140m 8:05 / km | |
| ahr:152 max:162 spiked:13/16c shoes: VJ Integrator |
| Zuercher Oberlander OL. Local event. Beautiful weather the whole week now.
My concentration was a bit low ( or my pace too high?). Made several mistakes, a total of 4 to 5 minutes lost. Won M60 anyway...
|
| Running warm up/down 15:00 [2] 2 km (7:30 / km) +150m 5:27 / km | |
| shoes: VJ Integrator |
| Before/after the race. |
Saturday Oct 29 |
| Orienteering race 41:06 [4] *** 4.1 km (10:01 / km) +240m 7:45 / km | |
| ahr:149 max:158 shoes: VJ Integrator |
| Small local event near Glarus. Had one major mistake, about 1'30" lost (parallel error, wrong path to #6).A good run all in all. Beautiful weather. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: VJ Integrator |
| Before/after the race. |
Friday Oct 28 |
| Running (Morning run) 23:05 [2] 4 km (5:46 / km) +65m 5:20 / km | |
| ahr:118 max:132 shoes: Asics Gel DS Trainer IX |
| To Lake Cresta. |
| Orienteering 1:13:38 [3] **** 9 km (8:11 / km) +260m 7:09 / km | |
| ahr:127 max:145 shoes: Jalas |
| O-training Bot Fiena Trin-Mulin. |
Thursday Oct 27 |
| Running (Morning run) 31:04 [2] 5.5 km (5:39 / km) +110m 5:08 / km | |
| ahr:114 max:135 shoes: Asics Gel DS Trainer IX |
| Prada-Porclis. |
| Cycling 49:46 [2] 12 km (4:09 / km) +330m 3:39 / km | |
| ahr:123 max:140 |
| To/from Prau la Selva. |
| Running intervals 11:30 [5] 3.3 km (3:29 / km) | |
| max:168 shoes: Asics Gel DS Trainer IX |
| On the track at Prau la Selva: 74", 74", 68", 69", 69", 71", 68", 69", 67", 62". |
| Running 28:46 [1] 4 km (7:12 / km) | |
| shoes: Asics Gel DS Trainer IX |
| Before/between/after intervals. |
Wednesday Oct 26 |
| Running (Morning run) 23:05 [2] 4 km (5:46 / km) +70m 5:18 / km | |
| ahr:117 max:132 shoes: Asics Gel DS Trainer IX |
| To Lake Crest. |
| Walking (With poles) 1:06:55 [1] 5 km (13:23 / km) +720m 7:47 / km | |
| ahr:108 max:120 shoes: Asics Gel DS Trainer IX |
| Bargis, Scheia, Fidaz, Lake Cresta. Only uphill logged. Total out about 3h. |
Tuesday Oct 25 |
| Running (Morning run) 29:56 [2] 5.5 km (5:27 / km) +95m 5:01 / km | |
| ahr:120 max:133 shoes: Asics Gel DS Trainer IX |
| |
| Running 54:44 [3] 9 km (6:05 / km) +350m 5:05 / km | |
| ahr:132 max:153 shoes: Asics Gel DS Trainer IX |
| 2nd run of the day. From Trin-Mulin to Pintrun, Ransun, down to the river Rhine. back to Ransun (uphill section 170m of climb, 9:33), Pintrun, Mulin. |
Monday Oct 24 |
| Running (Morning run) 20:55 [2] 4 km (5:14 / km) +65m 4:50 / km | |
| ahr:116 max:132 shoes: Asics Gel DS Trainer IX |
| Fully recovered from yesterday's race. |
| Cycling 1:02:14 [2] 22 km (2:50 / km) +150m 2:44 / km | |
| ahr:115 max:126 |
| To/from gym. |
| Strength (Machines) 36:00 [1] | |
| |
| Includes some stretching. |
Sunday Oct 23 |
| Orienteering race 57:18 [5] *** 9 km (6:22 / km) +120m 5:58 / km | |
| ahr:158 max:164 spiked:12/14c shoes: VJ Integrator |
| Long Distance O in Les Breuleux (Jura) with mass start. Rainy weather, but acceptable for some map reading. Actually rather short for a long distance race (winning time should be about 1h15). Running more or less at my max speed with the leading pack all the time. Pack was reduced to 3 runners for the second half of the race. 2 small mistakes of 1' each. Could not increase my speed in the finish: 3rd place.
|
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before the race. |
Saturday Oct 22 |
| Running (Morning run) 23:15 [2] 4 km (5:49 / km) +70m 5:21 / km | |
| ahr:120 max:136 shoes: Asics Gel DS Trainer IX |
| to Lake Cresta. |
Friday Oct 21 |
| Running (Morning run) 22:56 [2] 4 km (5:44 / km) +60m 5:20 / km | |
| ahr:114 max:133 shoes: Asics Gel DS Trainer IX |
| Parlatsch loop. |
| Orienteering 1:30:31 [2] **** 10 km (9:03 / km) +240m 8:05 / km | |
| ahr:112 max:138 shoes: Jalas |
| Easy paced O-training Crest'Aulta Bonaduz. Did 27 controls. |
Thursday Oct 20 |
| Running (Morning run) 22:59 [2] 4 km (5:45 / km) +70m 5:17 / km | |
| ahr:120 max:131 shoes: Asics Gel DS Trainer IX |
| Lake Cresta loop. |
| Running intervals 11:29 [5] 3.3 km (3:29 / km) | |
| max:163 shoes: Asics Gel DS Trainer IX |
| On track at Prau la Selva. 71", 69", 70", 69", 70", 68", 69", 69", 68", 65". |
| Running warm up/down 47:40 [2] 7 km (6:49 / km) +55m 6:33 / km | |
| shoes: Asics Gel DS Trainer IX |
| Before, between, after intervals. |
Wednesday Oct 19 |
| Running (Morning run) 22:58 [2] 4 km (5:44 / km) +55m 5:22 / km | |
| ahr:113 max:130 shoes: Asics Gel DS Trainer IX |
| Parlatsch loop. |
| Cycling 1:21:18 [2] 22 km (3:42 / km) +455m 3:21 / km | |
| ahr:113 max:130 |
| Uaul Grond, Staderas, La Mutta. |
Tuesday Oct 18 |
| Running (Morning run) 23:08 [2] 4 km (5:47 / km) +70m 5:19 / km | |
| ahr:118 max:130 shoes: Asics Gel DS Trainer IX |
| To Lake Cresta. |
| Walking (With poles) 50:14 [3] 5 km (10:03 / km) +720m 5:50 / km | |
| ahr:133 max:140 shoes: Asics Gel DS Trainer IX |
| Bargis uphill. |
| Running 52:52 [1] 8 km (6:36 / km) | |
| ahr:110 max:126 shoes: Asics Gel DS Trainer IX |
| Bargis downhill. Scheia, Fidaz, Lake Cresta. |
Monday Oct 17 |
| Running long 1:29:56 [3] 17 km (5:17 / km) +305m 4:51 / km | |
| ahr:128 max:144 shoes: Asics Gel DS Trainer IX |
| Long jog to Trin + Uaul Grond loop. |
Sunday Oct 16 |
| Orienteering race 51:24 [5] *** 6.2 km (8:17 / km) +210m 7:05 / km | |
| ahr:156 max:168 spiked:12/13c shoes: VJ Integrator |
| Glattal-OL, national event. Fast forest, nice to run. Had a good run, maybe some bad micro route choices. Lost map contact temporarily on the way to #10.My best performance on a national event this year. 2nd place, about 40" behind the winner. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| |
| Before/after the race. |
Saturday Oct 15 |
| Strength (Machines) 48:00 [1] | |
| |
| The usual procedure with warm up and stretching. |
Friday Oct 14 |
| Running (Morning run) 22:36 [2] 4 km (5:39 / km) +50m 5:19 / km | |
| ahr:118 max:132 shoes: Asics Gel DS Trainer IX |
| Parlatsch loop. |
| Orienteering race 55:03 [4] *** 4.1 km (13:26 / km) +250m 10:17 / km | |
| spiked:10/13c shoes: VJ Integrator |
| Night-O in Kleindietwil. Most controls hidden in the green. Boomed 1st control already (nearly 2' lost) -> motivation gone. To #7 I lost map contact: big mistake, lost about 5'. Nobody seemed to be happy with this course... |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) +125m 5:43 / km | |
| shoes: VJ Integrator |
| To the start/from the finish of the race. |
Thursday Oct 13 |
| Running long 1:32:09 [3] 17 km (5:25 / km) +305m 4:58 / km | |
| ahr:128 max:147 shoes: Asics Gel DS Trainer IX |
| Long jog Trin + Uaul Grond loop. A longer workout as a preparation for the long distance event 10 days from now. Last few days really beautiful weather. |
Wednesday Oct 12 |
| Running (Morning run) 23:04 [2] 4 km (5:46 / km) +70m 5:18 / km | |
| ahr:114 max:129 shoes: Asics Gel DS Trainer IX |
| To Lake Cresta. |
| Cycling 59:57 [2] 18 km (3:20 / km) +325m 3:03 / km | |
| ahr:122 max:145 |
| To Flims-Waldhaus for running on track and back. |
| Running intervals 8:43 [5] 2.5 km (3:29 / km) | |
| max:159 shoes: Asics Gel DS Trainer IX |
| Short intervals on the track: 71", 71", 68", 37", 39", 39", 64", 68", 66".
Felt a bit tired (heavy legs from uphill cycling) kept it short. |
| Running warm up/down 28:00 [2] 4 km (7:00 / km) | |
| shoes: Asics Gel DS Trainer IX |
| Before, between, after intervals. |
Tuesday Oct 11 |
| Running (Morning run) 21:37 [2] 4 km (5:24 / km) +50m 5:05 / km | |
| ahr:117 max:130 shoes: Asics Gel DS Trainer IX |
| Parlatsch loop. |
| Orienteering long 1:32:00 [2] **** 10 km (9:12 / km) +350m 7:50 / km | |
| ahr:119 max:136 shoes: Jalas |
| Technical training with map Bot Fiena Trin-Mulin. Did 34 controls. |
Monday Oct 10 |
| Strength (Machines) 50:00 [1] | |
| |
| Includes warm up (10' of indoor cycling) + some stretching. |
Sunday Oct 9 |
| Orienteering race 53:45 [4] *** 5 km (10:45 / km) +185m 9:04 / km | |
| ahr:146 max:155 spiked:14/15c shoes: VJ Integrator |
| Zurzacher OL. Local event. Beautiful weather again. Good run except to #9. Easy control, but didn'see the depression, lost 4'30". Remarkable climbing up the cliffs to #5. Second part of course was very green. My pace was not high (very low HR), but I won M60 again. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before/after the race. |
Saturday Oct 8 |
| Orienteering race 36:22 [5] *** 4.6 km (7:54 / km) +135m 6:54 / km | |
| spiked:12/14c shoes: VJ Integrator |
| Wisliger OL. Local event. Won M60. Had a good run with only two small mistakes (30" each). Beautiful weather. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) +70m 6:23 / km | |
| shoes: VJ Integrator |
| Jogging to the start of the race. |
Friday Oct 7 |
| Strength (Machines) 46:00 [1] | |
| |
| Resting before weekend's races. |
Thursday Oct 6 |
| Running (Morning run) 20:51 [2] 3.5 km (5:57 / km) +65m 5:27 / km | |
| ahr:113 max:128 shoes: Asics Gel DS Trainer IX |
| |
| Running intervals 20:23 [4] 5 km (4:05 / km) +85m 3:45 / km | |
| max:160 shoes: Asics Gel DS Trainer IX |
| Breitlen loops (trail) 93", 90", 3'24", 7'43", 3'20", 88", 85". |
| Running 22:31 [2] 4 km (5:38 / km) +45m 5:20 / km | |
| shoes: Asics Gel DS Trainer IX |
| Before/after intervals. |
Wednesday Oct 5 |
| Running 1:15:33 [2] 13 km (5:49 / km) +275m 5:15 / km | |
| ahr:123 max:145 shoes: Asics Gel DS Trainer IX |
| Long jog Buchs-Regensberg. |
Tuesday Oct 4 |
| Running (Morning run) 30:36 [2] 5.5 km (5:34 / km) +85m 5:10 / km | |
| ahr:117 max:132 shoes: Old Brooks |
| |
| Orienteering 46:40 [4] *** 5.6 km (8:20 / km) +230m 6:55 / km | |
| shoes: VJ Integrator |
| Did a rerun of last sunday's race. Tried some alternate and hopefully faster routes. More than 6' better time. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: VJ Integrator |
| Parking to start, finish to parking. |
Monday Oct 3 |
| Running (Morning run) 40:09 [2] 7 km (5:44 / km) +110m 5:19 / km | |
| ahr:120 max:135 shoes: Old Brooks |
| Before breakfast in the drizzle. |
| Strength (Machines) 46:00 [1] | |
| |
| Includes warm up + some stretching. |
Sunday Oct 2 |
| Orienteering race 53:00 [5] *** 5.6 km (9:28 / km) +240m 7:48 / km | |
| spiked:12/16c shoes: VJ Integrator |
| National event in Dietikon. Lousy weather, cold and rainy. Problems to read the map with glasses becoming more and more wet. Lost time at #2 (30"), at #3 I was too far (1'30), at #6 I punched wrong control first (30m away, 40") and finally at #15 (wrong control again, 20m away, 1'). 4th place out of 46. |
| Running 25:00 [2] 3.5 km (7:09 / km) +70m 6:30 / km | |
| shoes: VJ Integrator |
| To the start/from the finish of the race. |
Saturday Oct 1 |
| Running (Morning run) 20:56 [2] 3.5 km (5:59 / km) +65m 5:28 / km | |
| ahr:110 max:123 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering race 24:40 [4] *** 3.2 km (7:42 / km) +145m 6:17 / km | |
| ahr:154 max:161 spiked:11/11c shoes: VJ Integrator |
| Local event in Nuerensdorf. Short warm-up race for tomorrow's national event. Started to rain when I was warming up. |
| Running warm up/down 23:00 [2] 4 km (5:45 / km) | |
| shoes: VJ Integrator |
| To the start/from the finish of the race. |