Tuesday Oct 31 |
 | Note | |
| (injured) (rest day) |
| Pain in the back. No running today. |
Monday Oct 30 |
| Cycling 1:33:00 [2] 31 km (3:00 / km) +235m 2:53 / km | |
| (injured) |
| Oetlikon - Regensdorf - Katzensee - Buchs.
Got a pain in the lower back when preparing the bike, but did the workout anyway. |
Sunday Oct 29 |
| Orienteering race 41:28 [4] *** 5 km (8:18 / km) +145m 7:15 / km | |
| ahr:151 max:159 shoes: Integrators2 |
| Zimmerberg OL. Local event in Gattikon. Rain showers, but temperature was still high for fall. Had a good run, only minor mistakes, maybe 20 s twice. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before/after the race. |
Saturday Oct 28 |
| Orienteering race 55:17 [4] *** 5.7 km (9:42 / km) +220m 8:08 / km | |
| shoes: Integrators2 |
| Fricktaler OL, local event in Magden. Didn't push to the limit because of the recent tarining. Had a reasonably good run. Boomed #11, a pit which was mapped as a depression. Also lost some time to #15: diffuse green terrain. Lost maybe 3 minutes total. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators2 |
| Before and after the race. |
Friday Oct 27 |
| Orienteering 40:51 [4] **** 4.9 km (8:20 / km) +160m 7:10 / km | |
| ahr:140 max:151 shoes: Integrators2 |
| Rerun of Kandersteg weekend, day 2 (Sunnbueel). Climbing to the start (via Stock) was 740m this time. Back via Gasterental. Total time out: approx. 4h.
Course length is GPS measured.
RouteGadget |
Thursday Oct 26 |
| Orienteering 46:58 [4] **** 4.8 km (9:47 / km) +270m 7:38 / km | |
| ahr:143 max:155 shoes: Integrators2 |
| Rerun of Kandersteg weekend, day 1 (Oeschinen).
Operation of chairlift was shut down, had to climb more than 400m to the start. Hiked back to Kandersteg via Oeschinensee. Total time out: approx. 3h.
Course length is GPS measured.
RouteGadget |
Wednesday Oct 25 |
| Orienteering 43:01 [3] *** 5 km (8:36 / km) +180m 7:17 / km | |
| shoes: Integrators2 |
| O training Chestenberg. Reran course of Bussola OL. Trying some other route choices. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) +50m 6:09 / km | |
| shoes: Integrators2 |
| Parking to start of o training and finish to parking |
Tuesday Oct 24 |
| Running (Morning run) 28:58 [3] 5.5 km (5:16 / km) +95m 4:51 / km | |
| ahr:125 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops |
| Running intervals 13:45 [4] 3.3 km (4:10 / km) | |
| max:160 shoes: Brooks Glycerin 4 |
| Threshold training on the track in Regensdorf: 11x 75s (300m) with 45s recovery jogging between intervals. |
| Running warm up/down 26:00 [2] 4.2 km (6:11 / km) | |
| shoes: Brooks Glycerin 4 |
| Before, between and after intervals. |
Monday Oct 23 |
| Strength (Machines) 48:00 [1] | |
| |
| Includes warm-up + some stretching. |
Sunday Oct 22 |
| Orienteering race 46:49 [4] *** 5.4 km (8:40 / km) +210m 7:16 / km | |
| shoes: Integrators2 |
| Local event in Leibstadt. Didn't push very hard, had a good run with no significant mistakes, except catching a wrong control...Similar features (thickets) for 2 controls within 30m. Too bad, I didn't check the control number here. Time was ok anyway. |
| |
| C • Glattal vs Zurzacher 2 |
| Orienteering race 45:13 [4] *** 6.1 km (7:25 / km) +75m 6:59 / km | |
| shoes: Integrators2 |
| 2nd race of the day. Local event in Ruemlang, 3 hours later.
Another good race again, no wrong controls this time. Surprisingly, legs felt still ok. |
| Running warm up/down 30:00 [2] 4 km (7:30 / km) +100m 6:40 / km | |
| shoes: Integrators2 |
| Walking/jogging before and after the races. |
| Note | |
| |
| Surprisingly, when getting up in the morning, my left foot didn't hurt at all. I could do 2 races without any pain. |
Saturday Oct 21 |
| Note | |
| (injured) (rest day) |
| Left foot hurts badly the whole day. Don't know why. I think it will be a problem to race tomorrow. |
Friday Oct 20 |
| Note | |
| (rest day) |
| |
Thursday Oct 19 |
| Running 1:12:40 [3] 12 km (6:03 / km) +400m 5:11 / km | |
| ahr:127 max:146 shoes: Nike Free |
| Otelfingen - Eigental - Laegern (Affebruenneli) |
Wednesday Oct 18 |
| Orienteering 53:19 [4] **** 5 km (10:40 / km) +240m 8:36 / km | |
| ahr:139 max:149 shoes: Integrators2 |
| O training Uaul Grond / Bot Fiena Trin. DE course of last Sunday. FR305 lost sat reception during the final part of the course (never happened before). |
| |
| C • 6.9 vs 8.6 4 |
| Running warm up/down 40:00 [2] 6 km (6:40 / km) +200m 5:43 / km | |
| shoes: Integrators2 |
| To the start and from the finish of the o training. |
Tuesday Oct 17 |
| Orienteering 34:35 [4] **** 4.1 km (8:26 / km) +160m 7:03 / km | |
| ahr:145 max:157 shoes: Integrators2 |
| O training Bot Fiena, Trin. Reran the race of last Sunday. Made the same mistake at control #4 again!
Distance is GPS measured. |
| Running warm up/down 30:00 [4] 5 km (6:00 / km) +100m 5:27 / km | |
| shoes: Integrators2 |
| To the start of the o training and back from the finish. Checking control #4 once again. |
Monday Oct 16 |
| Running (Morning run) 41:24 [2] 7.5 km (5:31 / km) +155m 5:00 / km | |
| ahr:119 max:132 shoes: Brooks Glycerin 4 |
| Lake Cresta - Uaul Grond. |
| Cycling 1:30:14 [1] 19.7 km (4:35 / km) +470m 4:06 / km | |
| |
| Easy MT biking Conn-Staderas-Flims-Pintrun. |
Sunday Oct 15 |
| |
| Event: 8. Nationaler OL A
|
| Orienteering race 42:21 [4] **** 3.5 km (12:06 / km) +180m 9:38 / km | |
| shoes: Integrators2 |
| National event in Trin (terrain of WOC 03 middle distance). Difficult navigation. Boomed #2 and #4 plus some minor mistakes. Second part was ok then.
Total errors: about 4 minutes. Not happy with the result. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before the race. |
| Cycling warm up/down 18:00 [2] 6 km (3:00 / km) +60m 2:51 / km | |
| |
| Riding to the competition center and back. |
Saturday Oct 14 |
| Running (Morning run) 41:21 [2] 7.5 km (5:31 / km) +155m 5:00 / km | |
| ahr:120 max:137 shoes: Brooks Glycerin 4 |
| Lake Cresta - Uaul Grond. |
| Cycling 25:00 [2] 8 km (3:08 / km) +130m 2:53 / km | |
| |
| Porclis - Trin/Digg. |
Friday Oct 13 |
| Running (Morning run) 20:44 [3] 4 km (5:11 / km) +50m 4:53 / km | |
| ahr:125 max:139 rhr:47 shoes: Brooks Glycerin 4 |
| Parlatsch loop. |
| Orienteering 37:52 [3] **** 3.8 km (9:58 / km) +180m 8:03 / km | |
| ahr:129 max:146 shoes: Integrators2 |
| O training Ils Aults, Domat/Ems. |
| Running warm up/down 14:00 [2] 2 km (7:00 / km) +60m 6:05 / km | |
| |
| From the parking to the start/finish of the o training and back. |
Thursday Oct 12 |
| Running (Morning run) 25:08 [2] 4.1 km (6:08 / km) +80m 5:35 / km | |
| ahr:117 max:134 shoes: Brooks Glycerin 4 |
| Isla Camping loop. |
| Cycling 1:02:23 [2] 16.4 km (3:48 / km) +285m 3:30 / km | |
| ahr:111 max:130 |
| Lake Cresta - Trin Digg. |
Wednesday Oct 11 |
| Running (Morning run) 23:12 [2] 4 km (5:48 / km) +80m 5:16 / km | |
| ahr:116 max:128 shoes: Brooks Glycerin 4 |
| To Lake Cresta. |
| Orienteering 1:15:18 [2] ***** 6 km (12:33 / km) +250m 10:23 / km | |
| ahr:118 max:139 shoes: Integrators2 |
| O training Flims. East of Lake Cauma. Extremly difficult navigation. |
Tuesday Oct 10 |
| Running intervals 15:00 [4] 3.5 km (4:17 / km) +100m 3:45 / km | |
| max:157 shoes: Brooks Glycerin 4 |
| 10x 90 s on trails. 90 s jogging between intervals. |
| Running warm up/down 32:05 [2] 5 km (6:25 / km) +100m 5:50 / km | |
| shoes: Brooks Glycerin 4 |
| Before/between/after intervals. |
Monday Oct 9 |
| Note | |
| (rest day) |
| |
Sunday Oct 8 |
| Orienteering race 49:15 [4] *** 5.1 km (9:39 / km) +190m 8:08 / km | |
| shoes: Integrators2 |
| Pfaeffiker OL, regional event in Russikon. Boomed #6 (1 minute), then it went quite well, except I got confused when running the final loop. Ran from #16 to #19, then in the direction of #18, finally to #17...
But still fast enough to win :-) |
| Running warm up/down 18:00 [2] 2.5 km (7:12 / km) +50m 6:33 / km | |
| shoes: Integrators2 |
| Before and after the race. |
Saturday Oct 7 |
| Orienteering race 47:05 [4] *** 6.35 km (7:25 / km) +210m 6:22 / km | |
| ahr:150 max:159 shoes: Integrators2 |
| Bussola-OL, regional event in Scherz. Physically ok, but made too many mistakes, about 5 minutes total.
Distance is GPS measured. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators2 |
| Before and after the race. |
Friday Oct 6 |
| Orienteering 45:18 [4] *** 5.4 km (8:23 / km) +200m 7:05 / km | |
| ahr:147 max:155 shoes: Integrators |
| Reran the race of last Sunday in Hoch-Ybrig. Better weather today, but slopes were very slippery. Distance is FR305 reading. GPS track is also on RouteGadget |
| Running warm up/down 20:00 [2] 1.5 km (13:20 / km) +180m 8:20 / km | |
| ahr:115 shoes: Integrators |
| Jogging and climbing to the start of the o training. |
Thursday Oct 5 |
| Cycling 1:09:53 [2] 23 km (3:02 / km) +170m 2:56 / km | |
| ahr:106 max:120 |
| Oetlikon - Regensdorf - Buchs. |
Wednesday Oct 4 |
| Running intervals 13:41 [4] 3.2 km (4:17 / km) | |
| max:157 shoes: Brooks Glycerin 4 |
| Along Furtbach (gravel/dirt path). 4x 800 m: 3:29, 3:26, 3:23, 3:23. With 2 minutes recovery between intervals (walking/jogging). Workout was controlled by FR305: Distance/time interval program. |
| Running 57:30 [3] 9 km (6:23 / km) +120m 5:59 / km | |
| shoes: Brooks Glycerin 4 |
| Before/between/after intervals (29/6/22:30). Home - Buchs - Iintervals between Buchs and Otelfingen - home.
MotionBased |
Tuesday Oct 3 |
| Running 48:15 [3] 9 km (5:22 / km) +200m 4:50 / km | |
| ahr:130 max:145 shoes: Brooks Glycerin 4 |
| Buchs loop. Light rain showers. |
| |
| C • Trainingsumfang 5 |
Monday Oct 2 |
| Running (Morning run) 29:51 [2] 5.5 km (5:26 / km) +95m 5:00 / km | |
| ahr:121 max:135 shoes: Nike Free |
| Breitlen loops. Finally I was able to do a morning jog again. Pain in the foot disappeared shortly after getting up in the morning. |
| Strength (Machines) 39:00 [1] | |
| ahr:82 |
| Includes some stretching. |
| Cycling 1:27:50 [2] 30.5 km (2:53 / km) +220m 2:47 / km | |
| ahr:111 max:123 |
| To/from gym in Regensdorf with additional loop Katzensee. |
Sunday Oct 1 |
| Orienteering race 51:11 [5] *** 5 km (10:14 / km) +220m 8:23 / km | |
| ahr:152 max:162 shoes: Integrators |
| National event Hoch-Ybrig. First part, mostly in the open, was ok. Then got problems because of the rain (glasses). Also the map was difficult to read after it got very dirty, when I fell on a slippery slope. Physically I felt strong and I was happy not to have any pain from my foot, which was rather sore in the early morning. |
| Running warm up/down 20:00 [2] 1.5 km (13:20 / km) +180m 8:20 / km | |
| shoes: Integrators |
| Jogging and climbing to the start of the race. |