Thursday Aug 31 |
 | Orienteering 20:16 [3] *** 2.5 km (8:06 / km) +80m 6:59 / km | |
| ahr:123 max:135 shoes: Integrators |
| Morning run with map Crans (sprint map). |
| Walking 30:00 [2] 2 km (15:00 / km) +300m 8:34 / km | |
| shoes: Jalas |
| Climbing to the start of the o training again. |
| Orienteering 55:21 [2] 4 km (13:50 / km) +150m 11:39 / km | |
| shoes: Jalas |
| Walking W55 course of swiss champs. |
Wednesday Aug 30 |
| Walking 25:00 [2] 2 km (12:30 / km) +300m 7:09 / km | |
| ahr:115 max:120 shoes: Integrators |
| Climbing up to the start of the o training. |
| Orienteering 43:34 [4] **** 5.2 km (8:23 / km) +180m 7:09 / km | |
| ahr:142 max:153 shoes: Integrators |
| Reran my course of the swiss champs 10 days ago in Crans-Montana. Verified my loss of 4 minutes to control #2.
Tried some better routes. |
Tuesday Aug 29 |
| Running (Morning run) 29:55 [2] 5.5 km (5:26 / km) +95m 5:00 / km | |
| ahr:117 max:134 shoes: Brooks Glycerin 4 |
| |
Monday Aug 28 |
| Strength (Machines) 48:00 [1] | |
| |
| Includes 10 minutes of indoor cycling for warm up + some stretching. |
Sunday Aug 27 |
| Orienteering race 37:18 [5] *** 4.4 km (8:29 / km) +215m 6:49 / km | |
| shoes: Integrators |
| Swiss Relay Championships. Starting in the leading position in class H185, I had a good run on the final leg. Kept the lead and also had best time for the leg. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators |
| Before the race. |
Saturday Aug 26 |
| Running (Morning run) 30:42 [2] 5.5 km (5:35 / km) +95m 5:08 / km | |
| ahr:120 max:136 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
Friday Aug 25 |
| Strength (Machines) 38:00 [1] | |
| |
| Includes some stretching. |
| Cycling 1:04:29 [2] 23.5 mi (2:44 / mi) | |
| ahr:120 max:136 |
| To/from gym. |
Thursday Aug 24 |
| Running (Morning run) 22:31 [2] 4 km (5:38 / km) | |
| ahr:118 max:129 shoes: Nike Free |
| To Lake Cresta. |
| Orienteering 1:06:00 [3] **** 6 km (11:00 / km) +320m 8:41 / km | |
| ahr:125 max:150 shoes: Integrators |
| O training Ils Aults Domat/Ems. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators |
| Parking-start and finish-parking, before and after o training. |
Wednesday Aug 23 |
| Orienteering 1:40:00 [2] **** 10 km (10:00 / km) +200m 9:05 / km | |
| ahr:106 max:125 shoes: Integrators |
| O training Uaul Grond Flims. |
Tuesday Aug 22 |
| Running (Morning run) 29:23 [2] 5.5 km (5:21 / km) +100m 4:54 / km | |
| ahr:119 max:135 shoes: Brooks Glycerin 4 |
| Breitlen loops. Running in the rain. |
| Running intervals 9:28 [5] 2.6 km (3:38 / km) +20m 3:30 / km | |
| max:155 shoes: Nike Free |
| 6x ~430 m on trail Isla. 99,97,93,94,92,93s. |
| Running warm up/down 33:30 [2] 4.6 km (7:17 / km) +50m 6:54 / km | |
| shoes: Nike Free |
| Before, between and after intervals. |
Monday Aug 21 |
| Running (Morning run) 30:11 [2] 5.5 km (5:29 / km) +100m 5:02 / km | |
| ahr:119 max:134 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
Sunday Aug 20 |
| Orienteering race 50:54 [5] **** 5.2 km (9:47 / km) +190m 8:17 / km | |
| ahr:149 max:164 shoes: Integrators |
| Swiss championship classic distance in Crans-Montana. Not a good run compared to the sprint race the day before. Bad route to control #1, then took wrong trail to #2. Already about 4 minutes lost at that point. Some more minor mistakes followed (another 2 minutes total). Finished the race in 3rd position. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators |
| Before the race. |
Saturday Aug 19 |
| Orienteering race 12:26 [5] *** 1.7 km (7:19 / km) +55m 6:18 / km | |
| ahr:156 max:168 shoes: Integrators |
| Swiss championship Sprint O in Crans-Montana. Had a near perfect run. 1st place. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators |
| Before the race. With model map. |
Friday Aug 18 |
| Running 36:00 [3] 6 km (6:00 / km) +120m 5:27 / km | |
| ahr:131 max:158 shoes: Brooks Glycerin 4 |
| Includes a sprint o section of 11 minutes with map Breitlen 1:5000. (1.7 km, 50 m climb, 11 controls). |
Thursday Aug 17 |
| Running (Morning run) 29:39 [2] 5.5 km (5:23 / km) +100m 4:56 / km | |
| ahr:119 max:134 shoes: Nike Free |
| |
Wednesday Aug 16 |
| Running 29:42 [2] 5.5 km (5:24 / km) +100m 4:57 / km | |
| ahr:121 max:134 shoes: Nike Free |
| Breitlen loops. Recovery jogging after traveling home from Belgium. |
Tuesday Aug 15 |
| Orienteering race 46:52 [5] **** 4.6 km (10:11 / km) | |
| ahr:149 max:159 shoes: Integrators |
| Day 4 of 4 days of Belgium. Same finish as the day before but the course was technically more difficult. A good run for the most part, but a bad error to control #12. I left the trail too early and lost about 5 minutes looking for the control in the deep heather. 1st place lost, I was thinking. But, much to my surprise, my time was still the best... 1st for the day and also for the 4 days total. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators |
| To the start of the race. |
Monday Aug 14 |
| Orienteering race 41:47 [5] *** 4.8 km (8:42 / km) | |
| ahr:149 max:161 shoes: Integrators |
| Day 3 of 4 days of Belgium. Near Genk. Flat terrain again. Not very difficult, but I still managed to loose some time (parallel error to control #4). 2nd place again for the day, but now 1st total. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators |
| Before the race. |
Sunday Aug 13 |
| Running (Morning run) 17:30 [2] 3 km (5:50 / km) | |
| ahr:109 max:129 shoes: Nike Free |
| Around the lake at the campsite. |
| Cycling warm up/down 30:00 [1] 10 km (3:00 / km) | |
| |
| To the finish area of the race and back to the campsite. |
| Orienteering race 37:22 [5] *** 4.6 km (8:07 / km) | |
| ahr:150 max:163 shoes: Integrators |
| Day 2 of 4 Days of Belgium. Same terrain as the day before. First part was quite difficult: only vegetation features on the map. Had problem to find control #8, a single tree. The rest was rather easy (open terrain). 2nd again for the day. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators |
| Before the race. |
Saturday Aug 12 |
| Running (Morning run) 25:52 [2] 4.5 km (5:45 / km) | |
| ahr:106 max:119 shoes: Nike Free |
| From the campsite at Helchteren, Belgium. |
| Cycling warm up/down 30:00 [1] 10 km (3:00 / km) | |
| |
| To the finish area of the race and back to the campsite. |
| Orienteering race 31:25 [5] *** 3.8 km (8:16 / km) | |
| ahr:146 max:155 shoes: Integrators |
| Day 1 of 4 Days of Belgium. Near Helchteren. Rather flat terrain (1m altitude lines!). Some controls hidden in the green. Boomed #8, a pit. Rest was ok. 2nd for the day. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators |
| Before the race. |
Wednesday Aug 9 |
| Note | |
| |
| Going to do Day 4 of WOC-Tour now. Then traveling to Belgium for another 4 races. |
| Orienteering 37:45 [4] *** 4.5 km (8:23 / km) +190m 6:56 / km | |
| ahr:137 max:148 shoes: Integrators |
| Reran Day 4 of WOC Tour. |
| Running warm up/down 10:00 [1] 1.5 km (6:40 / km) | |
| shoes: Integrators |
| From the parking to the o training and back. |
Tuesday Aug 8 |
| Orienteering 27:32 [3] 3.0 mi (9:10 / mi) +150m 4:56 / km | |
| shoes: Integrators |
| Reran course of Day 5 of WOC-Tour (Gjer Bakker). Most part was first time though, as I did quit the race. |
| Cycling warm up/down 1:20:00 [1] 24 km (3:20 / km) +100m 3:16 / km | |
| |
| From the campsite to the O training and back. |
Monday Aug 7 |
| Running (Morning run) 20:52 [2] 3.5 km (5:58 / km) +40m 5:38 / km | |
| shoes: Nike Free |
| From the campsite near Silkeborg. |
| Orienteering 31:55 [3] 3.8 km (8:24 / km) +220m 6:31 / km | |
| shoes: Integrators |
| Reran course of Day 1 of WOC-Tour (Lina Vesterskog). All controls correct this time... |
| Cycling warm up/down 30:00 [2] 5 km (6:00 / km) | |
| shoes: Integrators |
| From the campsite to the O training and back. |
Sunday Aug 6 |
| Orienteering 29:01 [3] *** 3.8 km (7:38 / km) +70m 7:00 / km | |
| shoes: Integrators |
| Reran the course of WOC Tour Day 2, Storskoven, near Arhus. |
| Orienteering 26:22 [4] *** 3.5 km (7:32 / km) +70m 6:51 / km | |
| shoes: Integrators |
| Reran course of WOC Tour Day 3, Flojstrup. About 20 minutes after previous course. |
Saturday Aug 5 |
| Orienteering race 23:10 [5] *** 2.5 km (9:16 / km) +140m 7:14 / km | |
| ahr:148 max:158 shoes: Integrators |
| Day 6 of WOC Tour. Near Silkeborg (Himmelsbjerget). The "Final". I was quite motivated to do a good race again and I succeded to do so. I was beating the A heat and ran the best time. Near perfect race, only about 30 seconds lost to find control #2 in the green. |
| Running tempo 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators |
| Before the race. |
Friday Aug 4 |
| Running (Morning run) 20:11 [2] 3.5 km (5:46 / km) | |
| ahr:114 max:133 shoes: Nike Free |
| |
| Orienteering race 23:30 [3] *** 3 km (7:50 / km) +100m 6:43 / km | |
| shoes: Integrators |
| Day 5 of WOC Tour. Near Silkeborg. Did not finish the race. Boomed #1 and #2 a bit then completely missed #4. I decided then to quit to get a better (later) starting time for day 6. This brought me into the B heat, starting after the A heat. Very strange competition format for this WOC Tour! |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators |
| Before the race. |
Thursday Aug 3 |
| Orienteering race 49:46 [4] 4.6 km (10:49 / km) +215m 8:46 / km | |
| ahr:145 max:156 shoes: Integrators |
| Day 4 of WOC Tour. Near Silkeborg. A bad run. Made some mistakes in the first part (about 3 minutes). Then fell into a swamp, after that the map was nearly unreadable. Ran on a trail in the wrong direction: 7 minutes lost. But all controls punched correctly! |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators |
| Before the race. |
Wednesday Aug 2 |
| Running (Morning run) 30:23 [2] 5.6 km (5:26 / km) | |
| ahr:116 max:123 shoes: Nike Free |
| From the campsite. |
Tuesday Aug 1 |
| Running (Morning run) 20:00 [2] 3.5 km (5:43 / km) | |
| shoes: Nike Free |
| |
| Orienteering race 28:05 [5] *** 3.5 km (8:01 / km) +70m 7:18 / km | |
| ahr:152 max:165 shoes: Integrators |
| Day 3 of WOC Tour. Near Aarhus. All controls correct finally!! Made some mistakes: bad route to #2 (1 minute), plus 4 x half a minute. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators |
| Before and after the race. |