Monday Jul 31 |
 | Orienteering race 30:45 [5] *** 3.8 km (8:06 / km) +120m 6:59 / km | |
| ahr:150 max:165 shoes: Integrators |
| Day 2 of WOC Tour. Near Aarhus. A fairly good run, but punched a wrong control again!!!! No further mistakes allowed....
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| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators |
| Before the race. |
Sunday Jul 30 |
| Orienteering race 33:25 [5] **** 3.7 km (9:02 / km) +200m 7:07 / km | |
| ahr:150 max:160 shoes: Integrators |
| Day 1 of WOC Tour. Near Silkeborg. A good run (best time in class). Unfortunately I punched a wrong control, too bad: zero points.... |
| Running tempo 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators |
| Before the race. |
Saturday Jul 29 |
| Running (Morning run) 25:05 [2] 4.5 km (5:34 / km) | |
| ahr:109 max:116 shoes: Nike Free |
| Aarhus, near the campsite. |
| Running 26:00 [2] 4.5 km (5:47 / km) | |
| ahr:119 max:126 shoes: Nike Free |
| Evening jog. At the campsite again. |
Friday Jul 28 |
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| Event: WOC 2006
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| Note | |
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| More traveling. |
Thursday Jul 27 |
| Note | |
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| Traveling to Danmark for WOC-Tour. 3 days on the road. |
Wednesday Jul 26 |
| Running (Morning run) 30:18 [2] 5.5 km (5:31 / km) +90m 5:06 / km | |
| ahr:115 max:129 shoes: Nike Free |
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| Strength (Machines) 32:00 [1] | |
| shoes: Nike Free |
| Includes some stretching. Not able to do all execises - ribs still hurt. |
| Running intervals 8:50 [5] 2.4 km (3:41 / km) | |
| max:162 shoes: Nike Free |
| On the track. 6x 400 m. 92-90-87-88-88-85 s. |
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| C • Pretty good for an old man wit... 1 |
| Running warm up/down 31:00 [2] 5 km (6:12 / km) | |
| shoes: Nike Free |
| From gym to track, between intervals, back to gym. |
Monday Jul 24 |
| Running (Morning run) 29:40 [2] 5.5 km (5:24 / km) +90m 4:59 / km | |
| ahr:119 max:136 shoes: Nike Free |
| Breitlen loops. |
Sunday Jul 23 |
| Note | |
| (rest day) |
| Recovery from the many, many races... |
Saturday Jul 22 |
| Orienteering race 36:39 [5] **** 4 km (9:10 / km) +150m 7:43 / km | |
| shoes: Integrators |
| Day 6 of SOW. Sunnegga. Rather good race. 2nd for the day, just in front of PG ;-) Prize for the day was a Swatch.
Finally 3rd in total. Prize was a "Technical T-shirt", unfortunately it is XL size, just a tad oversize for me. (PG got the same, hehe...) |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators |
| Wake up before the race. Start at 8:13 is really hard. |
Friday Jul 21 |
| Orienteering race 33:32 [5] *** 3.1 km (10:49 / km) +170m 8:29 / km | |
| ahr:146 max:159 shoes: Asics Gel DS Trainer IX |
| Day 5 of SOW. City race in Zermatt. Bad mistakes to #11 and #12 but worst of all: a wrong control!
Stayed 3rd in total, that's funny. |
| Running warm up/down 14:00 [2] 2 km (7:00 / km) | |
| shoes: Asics Gel DS Trainer IX |
| Before the race. |
| Running 26:00 [2] 4.5 km (5:47 / km) +60m 5:25 / km | |
| ahr:120 max:140 shoes: Nike Free |
| Evening run at Taesch (Panoramaweg). Had to run out the frustration of the morning's race. |
Thursday Jul 20 |
| Orienteering race 51:50 [5] *** 5 km (10:22 / km) +300m 7:58 / km | |
| ahr:150 max:156 shoes: Integrators |
| Day 4 of SOW. Schwarzsee. After a good starting phase, bad mistakes. Took north line on the map for one of two near parallel cables... That was really a fatal error. 17th of the day only, but stayed 3rd total. |
Wednesday Jul 19 |
| Orienteering race 15:00 [3] 2 km (7:30 / km) +80m 6:15 / km | |
| (rest day) shoes: Nike Free |
| Actually a rest day but could not live without O. Fun village race in Taesch. Scale was 2.5k, had problem with that at the beginning. |
Tuesday Jul 18 |
| Orienteering race 46:03 [5] *** 4.8 km (9:36 / km) +260m 7:33 / km | |
| ahr:146 max:154 shoes: Integrators |
| Day 3 of SOW. Trockener Steg. Had a good race, a small mistake to #2 (1 minute). Hard clmbing for the final part. 3rd for the day. PG won again. |
| Running warm up/down 8:00 [2] 1 km (8:00 / km) | |
| shoes: Integrators |
| Before the race. |
Monday Jul 17 |
| Orienteering race 38:53 [5] *** 3.3 km (11:47 / km) +270m 8:22 / km | |
| ahr:147 max:155 shoes: Integrators |
| Day 2 of SOW. Gruensee. Good race until #5 where I was leading half a minute in front of PG. Then a bad mistake to #6 (lost more than 3 minutes). 1 minute more lost at the two final controls. 5th for the day. PG won again. |
| Running warm up/down 12:00 [2] 1.5 km (8:00 / km) | |
| shoes: Integrators |
| Before the race. |
Sunday Jul 16 |
| Orienteering race 35:32 [2] *** 4.5 km (7:54 / km) +150m 6:46 / km | |
| ahr:145 max:157 shoes: Integrators |
| Day 1 of Swiss-O-Week. Gornergrat-Riffelberg. A good race, but going out of control #1 I fell on my left quad. Right rib region was also affected. Continued the race of course. 4th for the day. Still a good base for the 6 days. |
| Running warm up/down 8:00 [2] 1.2 mi (6:40 / mi) | |
| shoes: Integrators |
| To the start of the race. |
Saturday Jul 15 |
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| Event: Swiss Orienteering Week
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| Walking 2:00:00 [1] 10 km (12:00 / km) +250m 10:40 / km | |
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Friday Jul 14 |
| Running warm up/down 25:00 [2] 3 km (8:20 / km) +100m 7:09 / km | |
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| Orienteering race 49:00 [4] *** 7.3 km (6:43 / km) +290m 5:36 / km | |
| ahr:144 max:156 |
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Thursday Jul 13 |
| Running 30:00 [2] 5.5 km (5:27 / km) | |
| ahr:108 max:126 |
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| Running warm up/down 8:00 [2] 1.5 km (5:20 / km) | |
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| Orienteering race 20:00 [5] *** 3.5 km (5:43 / km) +20m 5:33 / km | |
| ahr:150 max:157 |
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Wednesday Jul 12 |
| Running 23:00 [2] 4 km (5:45 / km) +125m 4:58 / km | |
| ahr:115 max:130 |
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Tuesday Jul 11 |
| Running warm up/down 8:00 [2] 1 km (8:00 / km) | |
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| Orienteering race 40:00 [4] 5 km (8:00 / km) +100m 7:16 / km | |
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Sunday Jul 9 |
| Running (Morning run) 22:32 [2] 4 km (5:38 / km) +20m 5:30 / km | |
| shoes: Asics Gel DS Trainer IX |
| Around Davoser See. |
| Running 25:00 [2] 3 km (8:20 / km) +100m 7:09 / km | |
| shoes: Asics Gel DS Trainer IX |
| Jogging/walking to the start of Davoser-OL. |
| Orienteering race 45:06 [5] **** 4.6 km (9:48 / km) +195m 8:05 / km | |
| ahr:146 max:157 shoes: Integrators |
| Davoser OL (National event). A good run, just a small error to #1, maybe 30s. Probably not the best route choice on the long leg to #2. 2nd best time, 1:48 behind PG. |
Saturday Jul 8 |
| Note | |
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| Traveling back second half from Austria to Davos. |
| Orienteering race 17:30 [5] *** 2.8 km (6:15 / km) +35m 5:53 / km | |
| shoes: Nike Free |
| City sprint in Davos. Skore orienteering with allowed max time just 15 minutes.Rain showers during the race. Wrong route decision at the start: should have taken the city loop first, but took the park loop with lower valued controls. A bit stressed at the end, I had bad route choices. Needed 17:30 for 81 pts. This resulted in a penalty of 12 pts. Only 69 pts left, 4th place. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Nike Free |
| To/from the city race. |
Friday Jul 7 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +50m 5:43 / km | |
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| Orienteering race 1:04:00 [5] **** 6.5 km (9:51 / km) +150m 8:50 / km | |
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Thursday Jul 6 |
| Running 31:00 [2] 5.5 km (5:38 / km) +20m 5:32 / km | |
| ahr:115 max:129 |
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Wednesday Jul 5 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
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| Orienteering race 44:00 [4] *** 5.4 km (8:09 / km) +110m 7:24 / km | |
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| Cycling 18:00 [1] 6 km (3:00 / km) | |
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Tuesday Jul 4 |
| Running 20:00 [2] 3.5 km (5:43 / km) +10m 5:38 / km | |
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| Running warm up/down 18:00 [2] 2.5 km (7:12 / km) +80m 6:12 / km | |
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| Orienteering race 50:00 [4] *** 5 km (10:00 / km) +200m 8:20 / km | |
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Monday Jul 3 |
| Orienteering 46:00 [3] *** 4 km (11:30 / km) +235m 8:53 / km | |
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| Cycling warm up/down 42:00 [2] 13 km (3:14 / km) +60m 3:09 / km | |
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| Running 30:00 [2] 5.5 km (5:27 / km) +15m 5:23 / km | |
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Sunday Jul 2 |
| Cycling 25:00 [1] 7.5 km (3:20 / km) | |
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| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
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| Orienteering race 18:00 [3] *** 2.6 km (6:55 / km) +10m 6:48 / km | |
| ahr:147 max:158 |
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Saturday Jul 1 |
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| Event: WMOC 2006
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| Running (2600) 26:00 [2] 4 km (6:30 / km) +80m 5:55 / km | |
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| Orienteering race 30:00 [4] 4 km (7:30 / km) +90m 6:44 / km | |
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