Friday Mar 31 |
 | Running (Morning run) 31:16 [2] 5.5 km (5:41 / km) +95m 5:14 / km | |
| shoes: Asics Gel DS Trainer IX |
| After the rain. Studied map Pfaffberg, preparing for night o race this evening. |
| Orienteering race 40:56 [4] 4.1 km (9:59 / km) +170m 8:16 / km | |
| shoes: Integrators |
| Night o in Pfaeffikon with map Pfaffberg. 3 loops with mass start. Had a reasonably good run. On the last loop the third last control was obviously put on a wrong boulder. I was 100% shure to stand at the correct feature and continued the course. |
Thursday Mar 30 |
| Strength (Machines) 50:00 [1] | |
| |
| Includes 10' warm up (cycling) + some stretching. |
| Cycling (On TravelMag) 55:00 [1] 20 km (2:45 / km) | |
| ahr:104 max:113 |
| Evening ride. Indoor again. |
Wednesday Mar 29 |
| Running (Morning run) 30:11 [2] 5.5 km (5:29 / km) +95m 5:03 / km | |
| ahr:121 max:135 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering 57:16 [4] 7.6 km (7:32 / km) +300m 6:18 / km | |
| ahr:140 max:152 shoes: Jalas |
| O training in Huettikon on map Altberg-West. |
Tuesday Mar 28 |
| Note | |
| (rest day) |
| Bad weather, rain all day long. No motivation for a training. |
Monday Mar 27 |
| Running (Morning run) 30:58 [2] 5.5 km (5:38 / km) +95m 5:11 / km | |
| ahr:116 max:130 shoes: Asics Gel DS Trainer IX |
| Recovery from the weekend's races. |
| Cycling 1:21:56 [2] 28 km (2:56 / km) +150m 2:51 / km | |
| ahr:115 max:130 |
| First time outside. Oetlikon-Katzensee. |
Sunday Mar 26 |
| Orienteering race 45:21 [5] *** 4.8 km (9:27 / km) +230m 7:37 / km | |
| ahr:150 max:160 shoes: Integrators |
| Local event near Frauenfeld. Nice weather (spring is here finally?). My race was not too bad, 3 mistakes of about 45" each. Boomed #3. Parallel error on the way to #4 and bad route to #5. Felt a bit tired when running uphill (3rd race within 48h). 3rd place, 1' behind. |
| Running warm up/down 25:00 [2] 3 km (8:20 / km) +190m 6:20 / km | |
| shoes: Integrators |
| Before and after the race. |
Saturday Mar 25 |
| Cycling warm up/down (On TravelMag) 36:00 [1] 12 km (3:00 / km) | |
| ahr:96 max:104 |
| Morning ride. Recovery from the night o race. |
| Orienteering race 48:30 [4] *** 5.4 km (8:59 / km) +180m 7:42 / km | |
| ahr:152 max:158 shoes: Integrators |
| Local event in Weisslingen. Still some snow in the forest. Just one mistake today: missed control #4, lost about 2'. Rest ok. Didn't run a very high pace, HR on the low side. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) +50m 6:09 / km | |
| shoes: Integrators |
| Before and after the race. |
Friday Mar 24 |
| Running (Morning run) 31:07 [2] 5.5 km (5:39 / km) +95m 5:12 / km | |
| ahr:120 max:137 |
| |
| Orienteering race 58:59 [4] *** 6.5 km (9:04 / km) +100m 8:26 / km | |
| ahr:148 max:156 shoes: Integrators |
| Night orienteering near Ellikon. Big compass problems to each and every control from #1 to #4. Lost nearly 10 minutes near the controls. Second half of the race was ok then. Surely need some more night compass practice before the championship in 2 weeks. |
| Running warm up/down 6:00 [2] 1 km (6:00 / km) | |
| shoes: Integrators |
| Before the race.
|
Thursday Mar 23 |
| Strength (Machines) 48:00 [1] | |
| |
| Includes 10' cycling for warm up + some stretching. |
Wednesday Mar 22 |
| Running (Morning run) 31:07 [2] 5.5 km (5:39 / km) +95m 5:12 / km | |
| ahr:120 max:132 shoes: Asics Gel DS Trainer IX |
| Tired from yesterday's training. |
| Cycling (On TravelMag) 1:05:00 [1] 22 km (2:57 / km) | |
| ahr:101 max:108 |
| Late evening ride. |
Tuesday Mar 21 |
| Orienteering 1:17:47 [3] *** 9.5 km (8:11 / km) +330m 6:59 / km | |
| ahr:138 max:154 shoes: Jalas |
| O training Huenikerwald. Ran women's course (DE) of last Sunday. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Jalas |
| Before (5') and after (15') the o training. |
Monday Mar 20 |
| Running (Morning run) 31:07 [2] 5.5 km (5:39 / km) +95m 5:12 / km | |
| ahr:121 max:136 shoes: Asics Gel DS Trainer IX |
| |
| Cycling (On TravelMag) 1:00:00 [1] 20 km (3:00 / km) | |
| ahr:100 max:107 |
| Very easy evening ride.Felt a bit sick. |
Sunday Mar 19 |
| |
| Event: 2nd Swiss National race (Welsiker-OL)
|
| Running warm up/down 25:00 [2] 3 km (8:20 / km) +90m 7:15 / km | |
| shoes: Integrators |
| To the start of the race. |
| Orienteering race 48:33 [5] *** 6.3 km (7:42 / km) +205m 6:38 / km | |
| ahr:155 max:164 shoes: Integrators |
| 2nd Swiss National Event near Winterthur. Nice weather, not much snow in the forest anymore. Lost some time on the first 3 controls (about 2'), then a good run. Rather a physical race than technically demanding. Lucky enough to win M60. |
| Cycling warm up/down (On TravelMag) 35:02 [1] 12 km (2:55 / km) | |
| ahr:105 max:112 |
| Recovery ride to warm down from the race. |
Saturday Mar 18 |
| Strength (Machines) 46:00 [1] | |
| |
| 10' cycling for warm up + some stretching. |
| Running 31:29 [2] 5.5 km (5:43 / km) | |
| ahr:124 max:140 shoes: Asics Gel DS Trainer IX |
| Preparing for the coming race. Studying map of tomorrow's terrain (old map of 1991) while running. |
Friday Mar 17 |
| Running (Morning run) 22:46 [2] 4 km (5:42 / km) +50m 5:21 / km | |
| ahr:122 max:132 shoes: Asics Gel DS Trainer IX |
| Parlatsch loop. |
| Cycling (On TravelMag) 1:00:00 [1] 22 km (2:44 / km) | |
| ahr:106 max:114 |
| Late evening indoor ride. |
Thursday Mar 16 |
| Running intervals 49:30 [4] 9 km (5:30 / km) +200m 4:57 / km | |
| ahr:129 max:155 shoes: Asics Gel DS Trainer IX |
| Trin-Digg loop. On trails covered with pressed snow and ice. 12x 60". 10' warm up, then pushing every even minute, recovery jogging every odd minute. |
Wednesday Mar 15 |
| Running 1:11:48 [2] 13 km (5:31 / km) +290m 4:58 / km | |
| ahr:124 max:137 shoes: Asics Gel DS Trainer IX |
| Trail running in Uaul Grond. Lake Cresta, Conn. On pressed snow and ice. |
| Cycling (On TravelMag) 40:00 [2] 14 km (2:51 / km) | |
| ahr:111 max:124 |
| Indoor evening ride. |
Tuesday Mar 14 |
| Running hills 12:24 [4] 2 km (6:12 / km) +210m 4:04 / km | |
| max:160 shoes: Asics Gel DS Trainer IX |
| 3x the ramp from Trin-Digg to Trin (on the road, 70m ascent). 4:18, 4:08, 3:56. Jogging downhill for recovery (4'). |
| Running 57:00 [2] 10 km (5:42 / km) +130m 5:21 / km | |
| ahr:125 shoes: Asics Gel DS Trainer IX |
| Trin-Digg loop. To and from the hill section and downhills. |
Monday Mar 13 |
| Running 50:54 [3] 9 km (5:39 / km) +210m 5:04 / km | |
| ahr:126 max:144 shoes: Asics Gel DS Trainer IX |
| To Trin-Digg. Mostly on pressed snow and ice. Sunny but cold. |
| Cycling (On TravelMag) 40:00 [1] 14 km (2:51 / km) | |
| ahr:108 max:116 |
| An easy evening ride. |
Sunday Mar 12 |
| Orienteering race 42:34 [5] 4.3 km (9:54 / km) +230m 7:49 / km | |
| shoes: Integrators |
| Local event near Lucerne. A mix of sun and snow showers. Low temperatures. About 15cm of fresh powder on the ground. Had a good run. A problem occured at control #7: Wrong number. It seems I copied this one wrongly! I managed to find the correct control after some time. Lost about 2 to 3 minutes.
Won M60 anyway. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators |
| Before and after the race. |
| Cycling warm up/down (On TravelMag) 35:01 [1] 12 km (2:55 / km) | |
| ahr:105 max:112 |
| Late evening ride for recovery. Also to make the last 7 days a 10 hours week. |
Saturday Mar 11 |
| Orienteering race 32:16 [5] *** 4.2 km (7:41 / km) +140m 6:35 / km | |
| shoes: Integrators |
| Local event in Mettmenstetten. Easy and short. Some snow on the ground. Had a good run, no mistakes today. Won M60. |
| Running warm up/down 22:00 [2] 3.5 km (6:17 / km) | |
| shoes: Integrators |
| Before and after the race. |
| Cycling warm up/down (On TravelMag) 36:00 [1] 12 km (3:00 / km) | |
| ahr:104 max:113 |
| Evening ride for recovery. |
Friday Mar 10 |
| Cycling (On TravelMag) 1:10:00 [2] 28 km (2:30 / km) | |
| ahr:106 max:128 |
| Stayed indoor, horrible weather, snow showers. |
| Running 34:41 [3] 6 km (5:47 / km) +100m 5:20 / km | |
| ahr:126 max:138 shoes: Asics Gel DS Trainer IX |
| On the road to Otelfingen. A short run between the snow showers. |
Thursday Mar 9 |
| Strength (Machines) 48:00 [1] | |
| |
| includes 10' warm up (indoor cycling) + some stretching. |
| Cycling intervals (On TravelMag) 12:00 [4] 7 km (1:43 / km) | |
| max:148 |
| Indoor cycling 12x 60", 60" recovery between intervals. |
| Cycling warm up/down (On TravelMag) 38:00 [3] 13 km (2:55 / km) | |
| ahr:115 |
| Before, between, after intervals. |
Wednesday Mar 8 |
| Running 51:03 [2] 9 km (5:40 / km) | |
| ahr:125 max:135 shoes: Asics Gel DS Trainer IX |
| On the road to Otelfingen, Wettingen. Rainy weather, not very motivating to go for a run. |
| Cycling (On TravelMag) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:112 max:124 |
| |
Tuesday Mar 7 |
| Running 41:03 [2] 7 km (5:52 / km) +110m 5:26 / km | |
| ahr:122 max:134 shoes: Asics Gel DS Trainer IX |
| Road running to Otelfingen. Too much snow on the trails. |
| Cycling (On TravelMag) 1:05:00 [2] 26 km (2:30 / km) | |
| ahr:111 max:123 |
| |
Monday Mar 6 |
| Note | |
| (rest day) |
| Travelled home to Switzerland. Looks completely different here: everything very white... |
Sunday Mar 5 |
| Orienteering race 32:55 [4] 3.3 km (9:58 / km) +85m 8:50 / km | |
| ahr:145 max:60 shoes: VJ Integrator |
| Day 2 of Mora/pavia event. What can i say. The worst performance of the last days. Missed control #2 badly. Maybe scale 1:7.5k can be blamed. Lost about 3' there.
In an attempt to gain some time, I lost map contact completely to control #8. Very frustrating! |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: VJ Integrator |
| Before the race. |
| Orienteering 1:17:14 [2] *** 8 km (9:39 / km) +230m 8:26 / km | |
| ahr:122 max:144 shoes: VJ Integrator |
| O training in late afternoon near Pego (place of last weekends races). Reran some legs. Compared some route choices. |
Saturday Mar 4 |
| Orienteering race 35:30 [4] *** 5.2 km (6:50 / km) +140m 6:01 / km | |
| ahr:154 max:163 shoes: VJ Integrator |
| Day 1 of Mora/Pavia event. Horrible weather, rainstorm. I was lucky, rain stopped a few minutes before my starting time. Had a good run but lost nearly 3' looking for a bridge to cross the river between controls #3 and #4. Straight through would have been the best solution. |
| Running 33:20 [2] 6 km (5:33 / km) +45m 5:21 / km | |
| ahr:124 max:137 shoes: Asics Gel DS Trainer IX |
| Went for a run near the hotel in late afternoon. Along the river and up the hill. |
Friday Mar 3 |
| Running (Morning run) 27:35 [2] 4.5 km (6:08 / km) | |
| shoes: Asics Gel DS Trainer IX |
| |
| Orienteering 46:52 [3] *** 6 km (7:49 / km) +100m 7:13 / km | |
| ahr:130 max:146 shoes: Jalas |
| Model event for International Orienteering Trophy of Mora. |
Thursday Mar 2 |
| Running (Morning run) 24:05 [2] 4 km (6:01 / km) | |
| ahr:122 max:139 shoes: Asics Gel DS Trainer IX |
| Along the river. |
| Orienteering 47:31 [3] *** 5.2 km (9:08 / km) +110m 8:16 / km | |
| ahr:137 max:152 shoes: Jalas |
| O training near Praia de Vieira. Beautiful terrain near the ocean. |
Wednesday Mar 1 |
| Running (Morning run) 24:39 [2] 4 km (6:10 / km) | |
| ahr:114 max:122 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering 46:43 [3] *** 6.2 km (7:32 / km) +185m 6:33 / km | |
| ahr:142 max:151 shoes: Jalas |
| O training Azaruja, near Evora. With map from POM 04. Beautful conditions. |
| Running warm up/down 12:00 [2] 2 km (6:00 / km) | |
| shoes: Jalas |
| To the start of the o training. |