Saturday Dec 31 |
 | Note | |
| (rest day) |
| Travelling back home from Belgium. 7h by car again. |
| Note | |
| |
| Summary for 2005:
- Running 216 h, 2232km, 34700m climb
- Cycling 119 h, 2620km, 19365m climb (includes indoor trainer workouts)
- Orienteering 105 h, 712km, 21200m climb (races + training)
- Strength 43 h, (includes warmup + stretching)
- Ski XC 31 h, 332km, 3925m climb
- Walking (with poles) 3 h, 15km, 2120m climb
- Ski DH 2 h
Total training time: 519 hours.
This is 10 hours/week, exactly what I planned to do
Only 11 days out of 365 without training or racing.
I did 73 o-races with a total of 1165 controls. I won 30 races this year, a personal best.
No injuries this year. Sick for only 7 days.
|
Friday Dec 30 |
| Orienteering race 32:36 [5] *** 4.4 km (7:25 / km) +40m 7:05 / km | |
| spiked:11/14c shoes: VJ Integrator |
| Day 5 of Belgian 5-days near Lichtaart.
Nothing left to lose on Day 5. Tried to run full speed the whole course. Lost map contact to #9 and lost 90" there. Another mistake to the last control (60" lost). But seemed to be an respectable run. Reading out the Emit badge, it was found that I had checked a wrong control... Wrong reentrant, 20m from the correct one. ALWAYS check your control numbers!!!
A rather frustrating experience. Only 2 valid results out of 5 races.
At least I won day 1, which counts as victory #30 of the ending year (out of 73 races = new PB).. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before/after the race. |
Thursday Dec 29 |
| Orienteering race 48:43 [3] *** 4.4 km (11:04 / km) +40m 10:35 / km | |
| ahr:142 max:159 spiked:9/14c shoes: VJ Integrator |
| Day 4 of Belgian 5-Days. This event took place over the border in the Netherlands near Weert. Beautiful weather, some snow on the ground.
After a good start I missed control #3 (depression in the open terrain) badly and lost more than 4 minutes. Then, in an attempt to gain some time, I overlooked #4 and went directly to #5. Had some problems of cause since my starting point was very wrong. Some more minutes and all motivation were lost. Reduced my speed to jogging and enjoyed the nice weather... |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before/after the race. |
Wednesday Dec 28 |
| Orienteering race 43:09 [5] *** 5.1 km (8:28 / km) +40m 8:08 / km | |
| ahr:155 max:162 spiked:18/19c shoes: VJ Integrator |
| Day 3 of Belgian 5-Days near Koersel.
After the organizer had exchanged my bad Emit badge, I started to this race with full motivation. A perfect race until control #9. Then near #10, a vegetation border, I checked a wrong control and lost 2'30" for relocation. 3 or 4 small mistakes (20" to 30") in the rest of the race, which I finished 1'19" behind the winner.
Still good chances to win the 5 days since only 4 results out of the 5 would be counted for the total. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: VJ Integrator |
| Before/after the race. |
Tuesday Dec 27 |
| Orienteering race 37:10 [4] **** 3.1 km (11:59 / km) +40m 11:16 / km | |
| ahr:150 max:159 spiked:11/17c shoes: VJ Integrator |
| Day 2 of Belgian 5-days near Eksel. Light snowfall.
Lots of time lost in the middle (main) part of the course. From #4 to #12 I spiked only 2 controls. Lost 2 to 3 minutes on each of the others.
So I wasn't unhappy when they coundn't read out my (hired) Emit badge after the race and I did not appear on the results list at all...
|
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: VJ Integrator |
| Before/after the race. |
Monday Dec 26 |
| |
| Event: VVO-Sylvester 5-Days
|
| Orienteering race 47:09 [5] *** 4.6 km (10:15 / km) +100m 9:15 / km | |
| spiked:15/16c shoes: VJ Integrator |
| Day 1 of Belgian 5-Days near Maasmechelen.
A fairly good run except to control 4, where I lost 4'. Had some problems with the map (unusual scale 1:7500, some fences missing). Still fast enough to win the race (best times on 11 legs). |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before/after the race. |
Sunday Dec 25 |
| Note | |
| |
| Travelling to Hasselt/Belgium for 5-Day-O. Fair weather and traffic conditions. 7h by car. |
Saturday Dec 24 |
| Strength (Machines) 48:00 [1] | |
| ahr:85 max:114 |
| Includes warm up + some stretching. |
| Running 28:57 [3] 5.5 km (5:16 / km) +95m 4:51 / km | |
| ahr:130 max:150 shoes: Asics Gel DS Trainer IX |
| Breitlen loops. Included some sprints to learn running a bit faster again (races next week). |
Friday Dec 23 |
| Orienteering long 1:30:21 [2] * 15 km (6:01 / km) +235m 5:35 / km | |
| shoes: Asics Gel DS Trainer IX |
| O-training in Langholz near Rothrist. Running with map mostly on trails. |
Thursday Dec 22 |
| Running (Morning run) 31:21 [2] 5.5 km (5:42 / km) +95m 5:15 / km | |
| ahr:124 max:137 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering 42:45 [3] *** 5.5 km (7:46 / km) +100m 7:08 / km | |
| ahr:141 max:152 shoes: Jalas |
| Easy O-training Hoenggerberg. Did 12 controls. Some snow on the ground. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Jalas |
| Before/after o-training. |
Wednesday Dec 21 |
| Cycling (Indoor cycling) 1:10:00 [2] 28 km (2:30 / km) | |
| ahr:116 max:130 |
| |
| Running 51:24 [3] 9 km (5:43 / km) +200m 5:08 / km | |
| ahr:134 max:148 shoes: Asics Gel DS Trainer IX |
| Buchs loop. HR was still a bit high, even considering there was a layer of fresh snow on the trails. |
Tuesday Dec 20 |
| Running (Morning run) 52:35 [2] 9 km (5:51 / km) +160m 5:22 / km | |
| ahr:124 max:141 (sick) shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 50:00 [1] | |
| |
| Includes warm up (Indoor cycling 10') + some stretching. |
Monday Dec 19 |
| Running 32:03 [2] 5.5 km (5:50 / km) +95m 5:22 / km | |
| ahr:124 max:138 (sick) shoes: Asics Gel DS Trainer IX |
| |
| Cycling (Indoor trainer) 1:10:02 [2] 28 km (2:30 / km) | |
| ahr:126 max:137 |
| HR a bit on the high side. |
| Orienteering race 48:43 [3] *** 4.4 km (11:04 / km) +40m 10:35 / km | |
| ahr:142 max:159 spiked:10/14c |
| |
Sunday Dec 18 |
| Cycling (Indoor trainer) 1:10:00 [2] 28 km (2:30 / km) | |
| ahr:114 max:127 (sick) |
| Feeling a bit better today but decided to stay indoors. Was able to do an easy 70 minutes workout on the bike. Did some reading to make it less boring. |
Friday Dec 16 |
| Cycling (Indoor trainer) 33:00 [2] 13 km (2:32 / km) | |
| ahr:113 max:127 (sick) |
| An easy workout on the TravelMag. Bad weather with snow, rain and wind kept me indoors. Still sore throat and runny nose, nearly a week now. |
Thursday Dec 15 |
| Running 32:27 [2] 5.5 km (5:54 / km) +95m 5:26 / km | |
| ahr:120 max:133 (sick) shoes: Asics Gel DS Trainer IX |
| Still a bit sick but did some easy jogging anyway. |
Monday Dec 12 |
| Note | |
| (sick) (rest day) |
| Still sick. Have been since Friday. Sunny weather but no training today and probably tomorrow. |
Sunday Dec 11 |
| Running 50:44 [2] 8.5 km (5:58 / km) +175m 5:25 / km | |
| ahr:117 max:132 (sick) shoes: Asics Gel DS Trainer IX |
| Breitlen, Boppelsen. Sore throat since last Friday. |
Saturday Dec 10 |
| Running long 2:22:00 [2] 24 km (5:55 / km) +620m 5:14 / km | |
| ahr:125 max:147 shoes: Asics Gel DS Trainer IX |
| Nice long jog around Laegern: Regenberg, Laegernweid (snow and ice on the trails of the northern slopes of Laegern), Ennetbaden, Schartenfels, Eigental, Otelfingen. Polar watch says I burned 1265 calories, the equivalent of 300g of swiss cheese or 200g of swiss chocolate. |
Friday Dec 9 |
| Running (Morning run) 49:55 [2] 8.5 km (5:52 / km) +175m 5:19 / km | |
| ahr:114 max:133 shoes: Asics Gel DS Trainer IX |
| |
| Cycling (Indoor trainer) 50:00 [2] 21 km (2:23 / km) | |
| ahr:116 max:141 |
| On the TravelMag once more. |
Thursday Dec 8 |
| Running (Morning run) 44:18 [2] 7.5 km (5:54 / km) +140m 5:24 / km | |
| ahr:117 max:133 |
| |
| Cycling (Indoor trainer) 1:00:00 [2] 25.0 mi (2:23 / mi) | |
| ahr:116 max:134 |
| Includes 16x 15" sprints. A very boring workout on the TravelMag in the basement. |
Wednesday Dec 7 |
| Running (Morning run) 30:32 [2] 5.5 km (5:33 / km) +95m 5:07 / km | |
| ahr:118 max:132 shoes: Asics Gel DS Trainer IX |
| In the drizzle. |
| Strength (Machines) 39:00 [1] | |
| ahr:83 |
| Includes 10' of stretching. |
| Cycling intervals (Indoor trainer) 12:00 [4] 6 km (2:00 / km) | |
| max:148 |
| 12x 60", with 60" recovery between intervals. |
| Cycling warm up/down (Indoor trainer) 39:00 [2] 14 km (2:47 / km) | |
| ahr:117 |
| Before strength workout and then before/between/after intervals. |
Tuesday Dec 6 |
| Running (Morning run) 30:33 [2] 5.5 km (5:33 / km) +95m 5:07 / km | |
| ahr:121 max:134 shoes: Asics Gel DS Trainer IX |
| |
| Running long 1:13:23 [3] 13 km (5:39 / km) +220m 5:12 / km | |
| ahr:133 max:146 shoes: Asics Gel DS Trainer IX |
| 2nd run of the day. Eigi-Wettingen-Otelfingen. Sunny weather. |
Monday Dec 5 |
| Running (Morning run) 35:04 [2] 6 km (5:51 / km) +115m 5:20 / km | |
| ahr:121 max:136 shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 36:00 [1] | |
| |
| Includes some stretching. |
| Cycling warm up/down (Indoor trainer) 20:00 [2] 9 km (2:13 / km) | |
| |
| Before/after strength workout. |
Sunday Dec 4 |
| Running (Morning run) 35:07 [2] 6 km (5:51 / km) +95m 5:25 / km | |
| ahr:117 max:139 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering 55:20 [3] 6.2 km (8:55 / km) +270m 7:20 / km | |
| ahr:143 max:153 shoes: Jalas |
| Easy o-training in Honeret. Ran M55 course of recent national event (Dietikon). |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Jalas |
| Parking to start and back from finish. |
Saturday Dec 3 |
| Running 1:10:50 [3] 13 km (5:27 / km) +280m 4:55 / km | |
| ahr:135 max:155 shoes: Asics Gel DS Trainer IX |
| Fartlek Buchs + Moetschen. Sunny weather. Ice and snow/slush on the trails. Fast sections of 4'30", 3'15", 11'55", 5'15" and 3'15". |
Friday Dec 2 |
| Running (Morning run) 30:28 [2] 5.5 km (5:32 / km) +95m 5:06 / km | |
| ahr:122 max:135 shoes: Asics Gel DS Trainer IX |
| |
Thursday Dec 1 |
| Running (Morning run) 30:44 [2] 5.5 km (5:35 / km) +95m 5:09 / km | |
| ahr:121 max:137 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering 1:09:30 [3] 9.3 km (7:28 / km) +180m 6:49 / km | |
| ahr:137 max:149 shoes: Jalas |
| Easy O-training Wangenerwald. Not much snow on the ground. Did 19 controls. |