Sunday Dec 31 |
 | Note | |
| (rest day) |
| Traveling back home from Belgium. |
Saturday Dec 30 |
| Orienteering race 34:51 [5] *** 4.5 km (7:45 / km) | |
| ahr:152 max:162 shoes: Integrators2 |
| Day 5 of Sylvester 5 daagense. Near Luyksgestel (The Netherlands). Rainy again but nice terrain with fine contour details. I succeded to run faster with no mistakes... Best time of the day and first place total.
Really a good finish of the year! |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators2 |
| Before and after the race. |
Friday Dec 29 |
| Orienteering race 36:43 [4] *** 4.5 km (8:10 / km) | |
| shoes: Integrators2 |
| Day 4 of Sylvester 5 daagense. Near Leopoldsburg. Finally a sunny day! I had a good run - no mistakes worth to be mentioned. But obviously I ran not fast enough.
3rd place of the day, more than 2 minutes behind best time, but still leading total. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before and after the race. |
Thursday Dec 28 |
| Orienteering race 44:54 [5] **** 4.5 km (9:59 / km) | |
| ahr:150 max:165 shoes: Integrators2 |
| Day 3 of Sylvester 5-daagse. Near Opglabbek. Weather now cold and rainy. Terrain with fine relief, but 5 years old map made it difficult (vegetation boundaries and paths). Didn't spike #2 in the green area and lost nearly 3 minutes. Then ok until the final part of the race. Not careful enough checking the compass to #13, drifted away to the right, resulting in another loss of 3 minutes.
But still good enough to win the day...
|
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators2 |
| To the start of the race and back from the finish. Windy, rainy and foggy. |
Wednesday Dec 27 |
| Orienteering race 35:17 [5] *** 4.5 km (7:50 / km) | |
| ahr:151 max:161 |
| Day 2 of Sylvester 5 daagse. Near Zutendaal, Lanaken. Same weather, same type of terrain. I was confused at the start by a path which was not mapped, maybe 1 minute lost. Some more time lost to #5 due to taking a wrong bearing and then to #8 where I lost map contact for a moment. Total time lost was about 3 minutes. Rest was ok then.
Another 2nd place for the day, about 1m20s behind. 1st place total now.
My O race # 100 for this year ....
|
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators2 |
| before and after the race. |
Tuesday Dec 26 |
| |
| Event: Sylvester 5 daagse
|
| Orienteering race 34:17 [5] *** 4.5 km (7:37 / km) +100m 6:51 / km | |
| shoes: Integrators2 |
| Day 1 of Sylvester 5 daagense. Near Neeroeteren Foggy weather.Technically on the easy side. I had a good run. Only time lost was to the last control, where I didn't see a hole in the fence, which would have saved me about 40s...
2nd place, 5s behind best time. |
| Running warm up/down 40:00 [2] 6 km (6:40 / km) | |
| shoes: Integrators2 |
| To the start of the race and back from the finish. |
Monday Dec 25 |
| Cycling (Morning ride) 30:00 [2] 10 km (3:00 / km) | |
| ahr:108 max:126 |
| On TravelMag. Wake up ride before traveling to Belgium. |
Sunday Dec 24 |
| Note | |
| (rest day) |
| |
Saturday Dec 23 |
| Cycling (Morning ride) 30:00 [2] 10 km (3:00 / km) | |
| ahr:111 max:126 |
| On TravelMag. |
| Orienteering 1:00:04 [3] *** 8 km (7:30 / km) +180m 6:45 / km | |
| ahr:132 max:146 shoes: Integrators2 |
| O training Strassberg. With map of Middle Distance Champs. |
Friday Dec 22 |
| Cycling (Indoor trainer) 40:00 [3] 16 km (2:30 / km) | |
| ahr:111 max:137 |
| On TravelMag. Includes 5 min hard + 6x 60 s hard with 60s recovery between intervals. |
| Running intervals 13:58 [5] 3 km (4:39 / km) +60m 4:14 / km | |
| max:158 shoes: Brooks Glycerin 4 |
| Intervals on trails (Breitlen short loop). 3:38-329-3:30-3:21 with 2 min recovery jogging between intervals.
A final speed workout before the races next week in Belgium. |
| Running warm up/down 31:37 [2] 5 km (6:19 / km) +60m 5:58 / km | |
| shoes: Brooks Glycerin 4 |
| Before/between/after intervals. |
Thursday Dec 21 |
| Cycling (Indoor trainer) 30:00 [1] | |
| ahr:101 max:117 |
| Easy lunch ride on TravelMag. |
| Orienteering 57:36 [3] *** 7.8 km (7:23 / km) +150m 6:44 / km | |
| ahr:125 max:138 shoes: Integrators2 |
| O training Ruemlangerwald. Tried to improve my compass skills. |
Wednesday Dec 20 |
| Running (Morning run) 30:04 [2] 5.5 km (5:28 / km) +95m 5:02 / km | |
| ahr:119 max:134 shoes: Brooks Glycerin 4 |
| Breitlen loops. Sunny, but cold weather. |
| |
| C • Sylvester 5 daagse 2 |
| Running 1:03:42 [3] 11.8 km (5:24 / km) +180m 5:01 / km | |
| ahr:134 max:146 shoes: Brooks Glycerin 4 |
| 2nd run of the day. Hoenggerberg-Kaeferberg. Some faster sections in the second half.
GPS track on GoogleEarth |
Tuesday Dec 19 |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| Includes 10 minutes warm up + some stretching. Restarting strength training after pausing since end of October. |
Monday Dec 18 |
| Running long 1:23:30 [3] 13.8 km (6:03 / km) +450m 5:12 / km | |
| ahr:133 max:145 shoes: Brooks Glycerin 4 |
| Laegern-Hochwacht - Laegernweid - Regensberg. |
Sunday Dec 17 |
| Running (Morning run) 31:34 [2] 5.5 km (5:44 / km) +95m 5:17 / km | |
| ahr:123 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops. Right hamstring was a bit sore. |
| Cycling intervals (indoor trainer) 1:00:00 [3] 25 km (2:24 / km) | |
| ahr:115 max:142 |
| On TravelMag. Includes 16x 60 s hard with 60 s recovery cycling between intervals. |
Saturday Dec 16 |
| Note | |
| (rest day) |
| Felt tired - no training today. |
Friday Dec 15 |
| Cycling (Indoor trainer) 30:00 [2] 10 km (3:00 / km) | |
| ahr:101 max:119 |
| Before breakfast again. Rather boring type of activity, but with listening to music and only for 30 minutes it's ok. |
| Orienteering 44:42 [4] *** 5.5 km (8:08 / km) +180m 6:59 / km | |
| ahr:144 max:154 shoes: Integrators2 |
| O training Russikon with map Schlossberg. Reran a course of a regional event which took place in October. |
| Running warm up/down 11:00 [2] 1.5 km (7:20 / km) +60m 6:07 / km | |
| shoes: Integrators2 |
| From the parking to the o training and back. |
Thursday Dec 14 |
| Cycling (Morning ride) 32:00 [2] 11 km (2:55 / km) | |
| ahr:104 max:122 |
| Before breakfast. |
| Orienteering 1:03:49 [3] *** 8 km (7:59 / km) +260m 6:52 / km | |
| ahr:134 max:144 shoes: Integrators2 |
| O training Laegern-Regensberg. |
| Running warm up/down 13:00 [2] 2 km (6:30 / km) +40m 5:55 / km | |
| shoes: Integrators2 |
| To/from o training. |
Wednesday Dec 13 |
| Running long 1:11:51 [2] * 12.3 km (5:50 / km) +350m 5:07 / km | |
| shoes: Brooks Glycerin 4 |
| Huettikerberg - Altberg - Weiningen - Huettikerberg. On trails with map Altberg. |
Tuesday Dec 12 |
| Cycling intervals (Indoor trainer) 1:00:00 [3] 25 km (2:24 / km) | |
| ahr:114 max:134 |
| Includes 12x 60s, 60s recovery cycling between intervals. Also 2x 5 min hard. |
Monday Dec 11 |
| Cycling (Indoor trainer) 30:00 [2] 10 km (3:00 / km) | |
| ahr:102 max:116 |
| |
| Running 48:49 [3] 9 km (5:25 / km) +200m 4:53 / km | |
| ahr:130 max:147 shoes: Brooks Glycerin 4 |
| Buchs loop. |
Sunday Dec 10 |
| Running long 1:28:26 [3] * 13.5 km (6:33 / km) +450m 5:37 / km | |
| ahr:133 max:156 shoes: Brooks Glycerin 4 |
| Laegern/Burghorn - Hochwacht. On trails with map. |
Saturday Dec 9 |
| Cycling (Indoor trainer) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:113 max:130 |
| |
Friday Dec 8 |
| Cycling (Indoor trainer) 30:03 [2] 12 km (2:30 / km) | |
| ahr:109 max:122 |
| Easy wake up ride. |
Thursday Dec 7 |
| Running 1:02:03 [3] 11 km (5:38 / km) +130m 5:20 / km | |
| ahr:132 max:144 shoes: Brooks Glycerin 4 |
| Oetlikon - Otelfingen/Golf. |
Wednesday Dec 6 |
| Cycling intervals (Indoor trainer) 1:00:00 [3] 25 km (2:24 / km) | |
| ahr:121 max:143 |
| Bad weather kept me indoors. Cycling session included 16x 60s hard, 60s recovery cycling between intervals. |
Tuesday Dec 5 |
| Running 32:26 [2] 5.5 km (5:54 / km) +100m 5:24 / km | |
| ahr:118 max:132 shoes: Brooks Glycerin 4 |
| Breitlen loops. Slow - had some pain in the lower back again, not good. |
Monday Dec 4 |
| Orienteering 33:37 [4] **** 3.8 km (8:51 / km) +170m 7:14 / km | |
| ahr:145 max:155 shoes: Integrators2 |
| O training Bot Fiena, Trin. Reran my course of the recent national event. |
| Running warm up/down 21:28 [2] 3.3 km (6:30 / km) +50m 6:03 / km | |
| shoes: Integrators2 |
| To/from o training. |
Sunday Dec 3 |
| Running 1:04:32 [3] 10.6 km (6:05 / km) +260m 5:25 / km | |
| ahr:130 max:144 shoes: Brooks Glycerin 4 |
| Lake Cresta - Conn - Pintrun. |
Saturday Dec 2 |
| Note | |
| (rest day) |
| |
Friday Dec 1 |
| Orienteering 30:34 [3] 3.2 km (9:33 / km) +150m 7:44 / km | |
| shoes: Integrators2 |
| O training Bot Fiena Trin. |
| Running warm up/down 34:00 [2] 5 km (6:48 / km) +150m 5:55 / km | |
| shoes: Integrators2 |
| To/from o training. |
