Saturday Mar 31 |
 | Running 31:11 [2] 5.5 km (5:40 / km) +95m 5:13 / km | |
| ahr:123 max:139 shoes: Brooks Glycerin 4 |
| Breitlen loops. Recovery jogging. HR seems high, sickness coming? |
Friday Mar 30 |
| Cycling (Indoor trainer) 45:00 [1] 17 km (2:39 / km) | |
| ahr:93 max:118 shoes: Nike Free |
| Morning ride on TravelMag. |
| Orienteering race 36:11 [4] *** 5.8 km (6:14 / km) +150m 5:31 / km | |
| shoes: Integrators2 |
| Night-O Zuerichberg. Technically easy, I ran mostly on the trails. A small mistake at #3. Best time M55. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +40m 5:53 / km | |
| shoes: Integrators2 |
| Before and after the race. |
Thursday Mar 29 |
| Running (Morning run) 37:31 [2] 6.5 km (5:46 / km) +120m 5:17 / km | |
| ahr:120 max:134 shoes: Brooks Glycerin 4 |
| Otelfingen west. |
| Orienteering 54:10 [3] *** 7.5 km (7:13 / km) +160m 6:32 / km | |
| ahr:130 max:144 shoes: Integrators2 |
| O'training Strassberg. 18 controls, easy pace. |
| |
| C • Nacht OL Zürichberg 2 |
Wednesday Mar 28 |
| Cycling (Indoor trainer) 45:00 [1] 17 km (2:39 / km) | |
| ahr:98 max:118 shoes: Nike Free |
| Morning ride on TravelMag. |
| Running 47:59 [3] 8.5 km (5:39 / km) +200m 5:03 / km | |
| ahr:131 max:147 shoes: Brooks Glycerin 4 |
| Buchs loop. |
Tuesday Mar 27 |
| Running (Morning run) 30:36 [2] 5.5 km (5:34 / km) +95m 5:07 / km | |
| ahr:121 max:136 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Running intervals 20:00 [4] 4 km (5:00 / km) | |
| max:157 shoes: Brooks Glycerin 4 |
| 20x 30/30s (130/70m) intervals at the track in Regensdorf. |
| Running warm up/down 31:02 [2] 5.2 km (5:58 / km) | |
| shoes: Brooks Glycerin 4 |
| Before and after 30/30 training. |
Monday Mar 26 |
| Cycling (Indoor trainer) 45:00 [1] 17 km (2:39 / km) | |
| ahr:96 max:116 shoes: Nike Free |
| Morning ride. Recovery workout. |
| Running 55:00 [2] 9.2 km (5:59 / km) +150m 5:32 / km | |
| ahr:124 max:140 shoes: Brooks Glycerin 4 |
| Otelfingen/Golf. Easy jogging on the road. |
Sunday Mar 25 |
| |
| Event: 1. National Race / Basler Einzel OL
|
| Orienteering race 44:32 [5] *** 6.1 km (7:18 / km) +230m 6:09 / km | |
| shoes: Integrators2 |
| 1st national event near Basel. All on snow covered ground. Had a good race, not many mistakes. Maybe route choice to #9 not optimal. Total time lost: less than 2 minutes. This was good enough to win. |
| |
| C • Gratulation... 2 |
| Running warm up/down 15:00 [3] 2 km (7:30 / km) +140m 5:33 / km | |
| shoes: Integrators2 |
| Running to the start (140m of climb), was there just in time...
Some warm down after the race. |
Saturday Mar 24 |
| Running 50:32 [2] 8.5 km (5:57 / km) +115m 5:34 / km | |
| ahr:122 max:135 shoes: Brooks Glycerin 4 |
| Otelfingen - Buchs. On the road. |
Friday Mar 23 |
| Cycling (Indoor trainer) 1:05:00 [2] 26 km (2:30 / km) | |
| ahr:107 max:132 shoes: Nike Free |
| On TravelMag. Too much snow to leave the house...
Did 10x 2 min intervals. 2 min recovery cycling between intervals. Slowly accelerating. Heart rate |
Thursday Mar 22 |
| Cycling (Indoor trainer) 35:00 [1] 13 km (2:42 / km) | |
| ahr:98 max:116 shoes: Nike Free |
| Morning ride on TravelMag. |
| Orienteering 1:04:44 [3] *** 8.2 km (7:54 / km) +350m 6:30 / km | |
| ahr:133 max:143 shoes: Integrators2 |
| O'training with map Eigi-Wettingen. Some snow on the ground. Did 17 controls without compass, rather easy pace. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +40m 5:33 / km | |
| shoes: Integrators2 |
| To/from O'training. |
Wednesday Mar 21 |
| Cycling (Indoor trainer) 1:00:00 [1] 24 km (2:30 / km) | |
| ahr:100 max:122 shoes: Nike Free |
| On TravelMag. Surges of 10, 5, 5 minutes included. |
| Running 47:47 [3] 8.5 km (5:37 / km) +200m 5:02 / km | |
| ahr:128 max:143 shoes: Brooks Glycerin 4 |
| Buchs loop. |
Tuesday Mar 20 |
| Running (Morning run) 30:31 [2] 5.5 km (5:33 / km) +95m 5:06 / km | |
| ahr:122 max:137 shoes: Brooks Glycerin 4 |
| Breitlen loops. Some snow on the trails. |
| Running intervals 20:00 [4] 4 km (5:00 / km) | |
| max:153 shoes: Asics Gel DS Trainer IX |
| 20x 30s/30s (130m/70m) run/jog. On the road. |
| Running warm up/down 31:24 [2] 4.9 km (6:24 / km) +100m 5:49 / km | |
| shoes: Asics Gel DS Trainer IX |
| Before and after intervals. |
Monday Mar 19 |
| Running (Morning run) 42:20 [2] 7 km (6:03 / km) +180m 5:22 / km | |
| shoes: Brooks Glycerin 4 |
| Suenikon - Regensberg. Winter is back! |
| Cycling (Indoor trainer) 30:00 [1] 12 km (2:30 / km) | |
| ahr:96 max:124 shoes: Nike Free |
| On TravelMag. Flat tire stopped me .. |
Sunday Mar 18 |
| Orienteering race 48:42 [5] *** 6.1 km (7:59 / km) +300m 6:24 / km | |
| ahr:153 max:159 shoes: Integrators2 |
| Regional event in Olten (Balsthaler OL). Physically demanding. Some minor mistakes (2 to 3 minutes total). Best time again (out of 41 M60 runners).
Results |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators2 |
| Before and after the race. |
Saturday Mar 17 |
| Orienteering race 38:58 [5] *** 5.6 km (6:58 / km) +195m 5:56 / km | |
| shoes: Integrators2 |
| Local event near Buelach. A good run, some minor mistakes only. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| To the start of the race + warm up. |
Friday Mar 16 |
| Running (Morning run) 35:11 [2] 6 km (5:52 / km) +110m 5:22 / km | |
| ahr:119 max:132 shoes: Brooks Glycerin 4 |
| |
| Cycling (Indoor trainer) 35:00 [1] 13 km (2:42 / km) | |
| ahr:100 max:113 shoes: Nike Free |
| On TravelMag. |
Thursday Mar 15 |
| Cycling (Indoor trainer) 40:00 [1] 15 km (2:40 / km) | |
| ahr:95 max:110 shoes: Nike Free |
| Morning ride on TravelMag. |
| Running 47:16 [3] 8.5 km (5:34 / km) +200m 4:59 / km | |
| ahr:131 max:148 shoes: Brooks Glycerin 4 |
| Buchs loop. |
Wednesday Mar 14 |
| Cycling (Indoor trainer) 40:00 [1] 15 km (2:40 / km) | |
| ahr:98 max:115 shoes: Nike Free |
| Morning ride on TravelMag. |
| Orienteering 34:48 [4] *** 5.8 km (6:00 / km) +20m 5:54 / km | |
| ahr:145 max:156 shoes: Integrators2 |
| Fast O'training Suhrhard. Rerun of the course of last Sunday. Compass training. |
| |
| C • Suhrhard 3 |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators2 |
| Before and after O'training. |
Tuesday Mar 13 |
| Running (Morning run) 36:54 [2] 6 km (6:09 / km) +115m 5:37 / km | |
| ahr:122 max:135 shoes: Brooks Glycerin 4 |
| |
| Running intervals 20:00 [4] 4 km (5:00 / km) | |
| max:159 shoes: Brooks Glycerin 4 |
| 20x 30/30s (130/70m) intervals at the track in Regensdorf. |
| Running warm up/down 27:16 [2] 4.5 km (6:04 / km) | |
| shoes: Brooks Glycerin 4 |
| Before and after interval workout. |
Monday Mar 12 |
| Running (Morning run) 30:32 [2] 5.5 km (5:33 / km) +95m 5:07 / km | |
| shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Cycling (Indoor trainer) 35:00 [1] 13 km (2:42 / km) | |
| ahr:101 max:116 shoes: Nike Free |
| On TravelMag. |
Sunday Mar 11 |
| Orienteering race 36:57 [5] *** 6.3 km (5:52 / km) +20m 5:46 / km | |
| shoes: Integrators2 |
| Local event near Aarau. Sunny weather again. Very flat and fast terrain. Probably I was running a tad too fast: boomed controls #3, 6 and 8. Each time I lost about 1 minute. I had the best time still, but mispunched a control... At #11 I punched at a pit instead a knoll only a few meters away. Too bad, a fast training session anyway. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before the race. |
Saturday Mar 10 |
| Orienteering race 35:55 [5] *** 5.1 km (7:03 / km) +115m 6:20 / km | |
| shoes: Integrators2 |
| Regional event near Hedingen. Sunny weather, but cold. Lots of brambles. Made a mistake when attacking control #6, lost more than 2 minutes there. Rest was ok then. Best time M60. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km | |
| |
| Before and after the race. |
Friday Mar 9 |
| Running (Morning run) 30:42 [2] 5.5 km (5:35 / km) +95m 5:08 / km | |
| ahr:120 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Cycling (Indoor trainer) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:104 max:122 shoes: Nike Free |
| On TravelMag. Included 2 surges of 10 minutes. |
Thursday Mar 8 |
| Note | |
| (rest day) |
| |
Wednesday Mar 7 |
| Running 1:04:00 [3] 10.6 km (6:02 / km) +250m 5:24 / km | |
| ahr:132 max:147 shoes: Brooks Glycerin 4 |
| Lake Cresta - Conn - Pintrun. |
Tuesday Mar 6 |
| Running intervals 20:00 [4] 4 km (5:00 / km) +50m 4:42 / km | |
| max:154 shoes: Brooks Glycerin 4 |
| 20x 30s/30s run/jog, approx. 130m/70m on the road. Should do this type of workout at the track (better controlled conditions). See article (link provided by speedy). |
| Running warm up/down 26:51 [2] 4.5 km (5:58 / km) +90m 5:25 / km | |
| shoes: Brooks Glycerin 4 |
| Before and after 30/30 training. |
Monday Mar 5 |
| Running 49:53 [3] 8.5 km (5:52 / km) +200m 5:15 / km | |
| ahr:127 max:145 shoes: Brooks Glycerin 4 |
| Trin-Digg loop. Rather easy pace. |
Sunday Mar 4 |
| Orienteering race 40:07 [4] *** 6 km (6:41 / km) +175m 5:50 / km | |
| ahr:152 max:166 shoes: Brooks Glycerin 4 |
| Regional event near Lucerne. Quite a difference to Portuguese terrain. Nice weather luckily. Not a bad run. Lost time when I headed from #3 to #5 for 100m and had to turn back. Bad route to #8. Last part then was extremely easy and fast. 1st place H60.
|
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators2 |
| Before/after the race. |
Saturday Mar 3 |
| Running 30:23 [2] 5.5 km (5:31 / km) +95m 5:05 / km | |
| ahr:121 max:133 shoes: Brooks Glycerin 4 |
| Breitlen loops. Easy evening jog. |
| Cycling (Indoor trainer) 45:00 [1] 16 km (2:49 / km) | |
| ahr:99 max:104 shoes: Nike Free |
| On TravelMag. |
Friday Mar 2 |
| Running (Morning run) 29:50 [2] 5.5 km (5:25 / km) +95m 5:00 / km | |
| shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Orienteering 1:00:16 [3] *** 7.6 km (7:56 / km) +210m 6:58 / km | |
| ahr:132 max:148 shoes: Integrators2 |
| O'training Landforst. Switching back to swiss terrain. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| To/from O'training. |
Thursday Mar 1 |
| Note | |
| |
| Training summary for February 07. 7h less than for the same period in 2006.
| Training | Feb. |
| Running | 10.7h | 109.1km |
| Orienteering | 10.2h | 79.05km | | Cycling | 8.2h | 192km |
| Strength | 3.7h |
| -------- | ------- |
| Total | 32.8h | (06: 39.6h) |
|
| Cycling (Indoor trainer) 1:05:00 [2] 25 km (2:36 / km) | |
| ahr:105 max:125 shoes: Nike Free |
| On TravelMag. Included 2 surges of 10 minutes. Awful weather kept me indoors. |
