Wednesday May 31 |
 | Running (Morning run) 27:23 [2] 5 km (5:29 / km) +85m 5:03 / km | |
| ahr:120 max:130 shoes: Asics Gel DS Trainer IX |
| Running in the rain. |
Tuesday May 30 |
| Running (Morning run) 21:29 [2] 4 km (5:22 / km) +55m 5:02 / km | |
| ahr:120 max:133 shoes: Nike Free |
| Parlatsch loop. Freezing temperature, 15° C lower than yesterday. |
| Running 25:51 [3] 5.5 km (4:42 / km) +95m 4:20 / km | |
| ahr:132 max:153 shoes: Asics Gel DS Trainer IX |
| Breitlen loops. A short run in the evening. Pushed the pace a little to avoid being catched by the next rain shower. |
Monday May 29 |
| Running (Morning run) 23:30 [2] 4 km (5:52 / km) +40m 5:36 / km | |
| (rest day) shoes: Nike Free |
| Recovery from the weekend's races. Near the campsite. Then traveling back to the rainy northern part of Switzerland after some sunny and warm days in the south. |
Sunday May 28 |
| Walking warm up/down 30:00 [2] 2.5 km (12:00 / km) +300m 7:30 / km | |
| shoes: Integrators |
| Climbing to the start of the race once more. |
| Orienteering race 55:44 [5] **** 4.4 km (12:40 / km) +240m 9:57 / km | |
| ahr:149 max:157 shoes: Integrators |
| Day 2 of 2-giorni Ticino. Chasing start 2:40 behind the leader, obviously still possible to win the race. Similar terrain as day 1. Not a good race in the first part. Lost about 3' minutes to #2 and another 4' on a really bad route to #4. The rest then was ok, only 2 more errors of 30" each. The race ended with 6 controls in the village of Cadro, where I had a strong finish, but failed to catch the leader by 1:27. |
Saturday May 27 |
| Running (Morning run) 20:00 [2] 3.5 km (5:43 / km) +40m 5:24 / km | |
| shoes: Nike Free |
| Near the campsite |
| Walking warm up/down 20:00 [2] 2 km (10:00 / km) +200m 6:40 / km | |
| shoes: Integrators |
| Climbing to the start of the race. |
| Orienteering race 1:07:27 [5] **** 3.5 km (19:16 / km) +360m 12:44 / km | |
| ahr:152 max:164 shoes: Integrators |
| Day 1 of 2-giorni Ticino. Certainly the toughest race of this year. Steep slopes, much climbing, very low speed. Several mistakes, worst one was at control #11: it took me 6 minutes to find this bastard. 4 more errors summed up to another 6'. 2nd place, about 2:40 behind. |
Friday May 26 |
| Running (Morning run) 22:16 [2] 4 km (5:34 / km) +70m 5:07 / km | |
| ahr:122 max:134 shoes: Nike Free |
| To Lake Cresta. |
| Running 33:49 [2] 6 km (5:38 / km) +60m 5:22 / km | |
| ahr:125 max:134 shoes: Nike Free |
| Evening jog. From the campsite at Cureglia. |
Thursday May 25 |
| Running (Morning run) 28:22 [3] 5.5 km (5:09 / km) +105m 4:42 / km | |
| ahr:122 max:136 shoes: Nike Free |
| Good pace early in the morning. |
| Running 37:31 [3] 7 km (5:22 / km) +75m 5:05 / km | |
| ahr:124 max:151 shoes: Nike Free |
| Parlatsch loop (extended). Included some "sprints" (5x 30") + one longer tempo section of 2'30". |
Wednesday May 24 |
| Running 28:56 [3] 5.5 km (5:16 / km) +105m 4:48 / km | |
| ahr:120 max:136 shoes: Nike Free |
| Breitlen loops. |
| Cycling 55:45 [3] 20 km (2:47 / km) +180m 2:40 / km | |
| ahr:123 max:136 |
| To/from gym |
| Strength (Machines) 36:00 [1] | |
| |
| Includes some stretching. |
Tuesday May 23 |
| Running 47:12 [3] 9 km (5:15 / km) +200m 4:43 / km | |
| shoes: Brooks Glycerin 4 |
| Buchs-loop. Recorded the run using my old Garmin etrex placed on my head. Didn't work well under tree cover. It seems I urgently need a Forerunner 305 ... ( etrex track ) |
| |
| C • Forerunner 3 |
Monday May 22 |
| Running (Morning run) 30:16 [2] 5.5 km (5:30 / km) +80m 5:08 / km | |
| shoes: Asics Gel DS Trainer IX |
| |
| Cycling 1:13:00 [2] 25 km (2:55 / km) +150m 2:50 / km | |
| |
| Oetlikon.Regensdorf-Katzensee. |
Sunday May 21 |
| Orienteering race 40:51 [5] *** 4.75 km (8:36 / km) +180m 7:14 / km | |
| ahr:153 max:165 shoes: Integrators |
| Galgener OL. Regional event. Lost some time at the beginning 4 controls (didn't read the map carefully enough). Then a good run to the remaining 10 controls. Another win in M60 with a good margin. |
| Running warm up/down 32:00 [2] 5 km (6:24 / km) +150m 5:34 / km | |
| shoes: Integrators |
| To start, from the finish of the race. |
Saturday May 20 |
| Running (Morning run) 29:16 [2] 5.5 km (5:19 / km) +80m 4:58 / km | |
| shoes: Asics Gel DS Trainer IX |
| |
Friday May 19 |
| Running (Morning run) 29:57 [2] 5.5 km (5:27 / km) +80m 5:05 / km | |
| shoes: Asics Gel DS Trainer IX |
| |
| Cycling 1:09:16 [2] 24 km (2:53 / km) +150m 2:48 / km | |
| |
| Oetlikon, Regensdorf, Katzensee. |
Thursday May 18 |
| Strength (Machines) 37:00 [1] | |
| |
| Includes some stretching. |
| Cycling intervals (On Stairmaster) 10:00 [4] 6 km (1:40 / km) | |
| max:152 |
| 10x 1'. Last one was all out. 1' recovery cycling between intervals |
| Cycling warm up/down (On Stairmaster) 30:00 [2] 12 km (2:30 / km) | |
| |
| 10' warm up for strength training + 20' before, between and after intervals. |
Wednesday May 17 |
| Running (Morning run) 29:14 [2] 5.5 km (5:19 / km) +80m 4:57 / km | |
| shoes: Nike Free |
| |
| Orienteering 1:07:35 [3] 7.5 km (9:01 / km) +350m 7:18 / km | |
| shoes: Integrators |
| O training Regensberg. |
| Running warm up/down 14:00 [2] 2.5 km (5:36 / km) | |
| shoes: Integrators |
| To/from O training. |
Tuesday May 16 |
| Running (Morning run) 29:26 [2] 5.5 km (5:21 / km) +80m 4:59 / km | |
| shoes: Nike Free |
| Breitlen loops. |
Monday May 15 |
| Strength (Machines) 37:00 [1] | |
| |
| Includes some stretching. |
| Cycling 58:00 [2] 20 km (2:54 / km) +150m 2:48 / km | |
| |
| To/from the gym. |
Sunday May 14 |
| Orienteering race 45:40 [5] 4.8 km (9:31 / km) +200m 7:52 / km | |
| shoes: Integrators |
| CO du CA Rose. Local event near Fribourg. Well recovered from the bike O of yesterday. Quite a good run with one small boom to control #4 and some time lost in the blackberry fields. |
| Running warm up/down 27:00 [2] 5 km (5:24 / km) | |
| shoes: Integrators |
| To the start/from the finish of the race. |
Saturday May 13 |
| Running (Morning run) 29:43 [2] 5.5 km (5:24 / km) +80m 5:02 / km | |
| shoes: Nike Free |
| Breitlen loops again. |
| Cycling race 1:27:00 [3] 23 km (3:47 / km) +370m 3:30 / km | |
| |
| Bike O race Huettwilen. Ok til control #4. Then a gigantic mistake to #5. 90 degrees wrong and ended 1.5km away from the control and much to low on the wrong side of the hill! More than 20 minutes lost. Did the rest at a very slow pace then... |
| Cycling warm up/down 35:00 [2] 10 km (3:30 / km) +100m 3:20 / km | |
| |
| To the start, from the finish of the race. |
Friday May 12 |
| Running (Morning run) 28:42 [2] 5.5 km (5:13 / km) +80m 4:52 / km | |
| shoes: Nike Free |
| Breitlen loops. |
| Cycling 1:25:00 [2] 24 km (3:32 / km) +500m 3:12 / km | |
| |
| Top of Laegern, Laegernweid, Schartenfels. |
Thursday May 11 |
| Running (Morning run) 29:01 [2] 5.5 km (5:17 / km) +80m 4:55 / km | |
| shoes: Nike Free |
| Breitlen loops. |
| Cycling 1:43:00 [2] 36 km (2:52 / km) +200m 2:47 / km | |
| |
| Oetlikon-Regensdorf-Seebach |
Wednesday May 10 |
| Running (Morning run) 29:40 [2] 5.5 km (5:24 / km) +80m 5:02 / km | |
| ahr:116 max:130 shoes: Brooks Glycerin 4 |
| |
| Orienteering 43:00 [4] *** 5.8 km (7:25 / km) +160m 6:31 / km | |
| shoes: Jalas |
| O training Buechberg-Mellingen. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Jalas |
| Before/after o training. |
Tuesday May 9 |
| Running 48:38 [3] 9 km (5:24 / km) +200m 4:52 / km | |
| ahr:128 max:144 shoes: Brooks Glycerin 4 |
| Buchs loop. Rainy and cold. |
Monday May 8 |
| Running (Morning run) 30:12 [2] 5.5 km (5:29 / km) +80m 5:07 / km | |
| ahr:119 max:134 shoes: Brooks Glycerin 4 |
| Breitlen loops. Light rain. |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| Includes the usual warm up + some stretching. |
Sunday May 7 |
| Orienteering race 33:34 [5] *** 5.2 km (6:27 / km) +50m 6:10 / km | |
| ahr:156 max:164 shoes: Asics Gel DS Trainer IX |
| City O in Amriswil. Legs felt a bit heavy. A good run with only minimal route choice mistakes. 2nd place, 16 seconds behind. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Asics Gel DS Trainer IX |
| Before and after the race. |
Saturday May 6 |
| Running (Morning run) 21:26 [2] 4 km (5:22 / km) +40m 5:06 / km | |
| ahr:120 max:135 shoes: Nike Free |
| Parlatsch loop. |
| Cycling (MTB) 1:05:35 [2] 17 km (3:51 / km) +250m 3:36 / km | |
| ahr:116 max:138 |
| Uaul Grond-Staderas. |
Friday May 5 |
| Running 49:05 [3] 9 km (5:27 / km) +200m 4:54 / km | |
| ahr:124 max:145 shoes: Asics Gel DS Trainer IX |
| To Trin-Digg after the rain had stopped. |
Thursday May 4 |
| Running (Morning run) 29:47 [2] 5 km (5:57 / km) +120m 5:19 / km | |
| ahr:119 max:137 shoes: Nike Free |
| To Lake Cresta, Uaul Grond. |
| |
| C • Zweiter Wohnsitz?? 3 |
| Running intervals 9:04 [4] 2.4 km (3:47 / km) | |
| max:159 shoes: Brooks Glycerin 4 |
| At Prau la Selva, partly on track. 8x 300m in 68". 2nd interval training this week, kept it short. |
| Running warm up/down 27:00 [2] 4 km (6:45 / km) | |
| shoes: Brooks Glycerin 4 |
| Before, between, after intervals. |
| Cycling 56:00 [2] 16 km (3:30 / km) +200m 3:18 / km | |
| ahr:115 max:135 |
| To/from Prau la Selva, where I did the interval training. |
Wednesday May 3 |
| Running (Morning run) 21:46 [2] 4 km (5:26 / km) +40m 5:11 / km | |
| ahr:115 max:130 shoes: Nike Free |
| Parlatsch loop. |
| Orienteering 52:42 [2] **** 4 km (13:10 / km) +300m 9:35 / km | |
| ahr:116 max:134 shoes: Integrators |
| Technical o training near Ems with map Ils Aults. Did 18 controls. |
Tuesday May 2 |
| Running (Morning run) 23:10 [2] 4 km (5:48 / km) +70m 5:20 / km | |
| ahr:116 max:137 shoes: Asics Gel DS Trainer IX |
| To Lake Cresta. |
| Running intervals 18:00 [4] 4.8 km (3:45 / km) +30m 3:38 / km | |
| max:155 shoes: Brooks Glycerin 4 |
| On the road. 6x 3' with 2' recovery (walking/jogging) between intervals. |
| Running warm up/down 36:28 [2] 6 km (6:05 / km) +30m 5:56 / km | |
| shoes: Brooks Glycerin 4 |
| Before/between/after intervals. |
Monday May 1 |
| Running (Morning run) 22:25 [2] 4 km (5:36 / km) +30m 5:24 / km | |
| ahr:114 max:125 shoes: Asics Gel DS Trainer IX |
| Parlatsch loop. |
| Cycling 57:31 [2] 15 km (3:50 / km) +200m 3:36 / km | |
| |
| MTB ride to Uaul Grond, Prau la Selva. |
