Thursday May 31 |
 | Cycling 1:11:35 [3] 27 km (2:39 / km) +230m 2:33 / km | |
| ahr:131 max:151 |
| Oetlikon - Regensdorf - Katzensee - Buchs - Otelfingen. Good conditions, nice workout. |
Wednesday May 30 |
| Running 42:45 [3] 7 km (6:06 / km) +200m 5:21 / km | |
| ahr:131 max:152 (injured) shoes: Brooks Glycerin 4 |
| To Lake Cresta, Uaul Grond. Knee still hurts at the beginning, better after 15 minutes. |
Monday May 28 |
| Orienteering race 39:40 [5] *** 5.2 km (7:38 / km) +150m 6:40 / km | |
| (injured) shoes: Integrators2 |
| Chicken Challenge Day 3. Same forest as Day 2. Chasing start and I had the honour to be the very first starter of the day... Leading by 30 seconds didn't last very long though. I was catched at control 3 where I made a small mistake. We formed a group of 3 for the rest of the race. I couldn't hold contact to the two others at the end and finished in 3rd position. Bad signs: lack of power at the last ascent and some pain in the knee at the descent to the finish. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +40m 5:53 / km | |
| shoes: Integrators2 |
| To the start of the race. |
Sunday May 27 |
| Orienteering race 43:20 [5] *** 5 km (8:40 / km) +180m 7:21 / km | |
| (injured) shoes: Integrators2 |
| Chicken Challenge Day 2. At Mariapfarr, about 80 km south of Salzburg. Terrain was not too easy with some rough parts and some marshes. My navigation was a bit sloppy at the beginning. I lost nearly 1 minute to control # 1 and made a major mistake on the short leg to #5 (more than 2 minutes). The rest was more or less ok then. 4th place, about 3 minutes behind the winner.
|
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before the race. |
Saturday May 26 |
| Orienteering race 18:17 [5] * 3.1 km (5:54 / km) +25m 5:40 / km | |
| ahr:157 max:165 (injured) shoes: Brooks Glycerin 4 |
| Chicken Challenge Day 1. City sprint in Hallein, near Salzburg. Nice course with some route choices. I had a good race with only one major mistake to control #12, where I Iost 40s due to lack of concentration. Time was good enough for 1st place though. Knee didn't hurt during the race. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Brooks Glycerin 4 |
| Before the race. |
Thursday May 24 |
| Running (Morning run) 30:38 [3] 5.5 km (5:34 / km) +90m 5:09 / km | |
| ahr:134 max:148 (injured) (sick) shoes: Brooks Glycerin 4 |
| Breitlen loops. Knee still hurts at the beginning, better after 10 minutes. High heartrate for rather low pace. |
| Cycling (Indoor cycling) 30:00 [2] 11 km (2:44 / km) | |
| ahr:110 max:116 shoes: Nike Free |
| On TravelMag. After morning jog for knee recovery (at least I hope it has this effect...). |
Wednesday May 23 |
| Cycling 1:14:00 [3] 27 km (2:44 / km) +220m 2:38 / km | |
| ahr:127 max:151 |
| Oetlikon - Regesdorf - Katzensee - Buchs - Otelfingen. Perfect conditions, sunny and warm (27°C). Knee was not a problem and the cold is disappearing soon I hope. |
Tuesday May 22 |
| Cycling 1:00:53 [2] 22 km (2:46 / km) +150m 2:41 / km | |
| ahr:121 max:149 (injured) (sick) |
| Würenlos - Spreitenbach and back home. |
Monday May 21 |
| Cycling (Indoor cycling) 30:00 [1] 10 km (3:00 / km) | |
| ahr:97 max:105 (injured) (sick) shoes: Nike Free |
| Feeling a bit better today. |
| Running 30:54 [3] 5 km (6:11 / km) | |
| ahr:136 max:153 shoes: Asics Gel DS Trainer IX |
| Running again after more than a week. Knee and foot not 100% ok but didn't hurt. Rather high heartrate though. |
Sunday May 20 |
| Cycling (Indoor trainer) 30:00 [1] 10 km (3:00 / km) | |
| ahr:100 max:105 (injured) (sick) shoes: Nike Free |
| Mini workout on TravelMag just to check if I'm still alive. |
Thursday May 17 |
| Cycling (Indoor trainer) 30:00 [1] 11 km (2:44 / km) | |
| ahr:105 max:121 (injured) (sick) shoes: Asics Gel DS Trainer IX |
| On TravelMag. Was able to do some easy cycling again. Still don't know what happened to the knee last weekend. Additionally catched a cold somehow too... Heart rate seems to be 10 bpm higher than usual. |
Tuesday May 15 |
| Note | |
| (injured) |
| Got sore knee after last weekend's races. No training - again! - for a few days. Hope to be fit for Chicken Challenge though. |
| |
| C • Chicken Challenge 4 |
Sunday May 13 |
| |
| Event: Swiss O championship middle
|
| Orienteering race 42:16 [5] **** 4.1 km (10:19 / km) +150m 8:43 / km | |
| ahr:154 max:164 shoes: Integrators2 |
| Middle distance race inTaverne. Bad day this time. Many mistakes from 30 s up to 5 minutes, more than 10 minutes total. Big problems to read the map. 8th place, 9 minutes behind winner. |
Saturday May 12 |
| |
| Event: Swiss O championship short
|
| Orienteering 11:12 [5] * 2.5 km (4:29 / km) | |
| ahr:165 max:175 shoes: Nike Free |
| City sprint in Lugano. Technically very easy. A near perfect race was good for 5th place. Simply not enough speed at the present time.
HR seems very high. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Nike Free |
| Before and after the race. |
Friday May 11 |
| Note | |
| (rest day) |
| Antibiotics stopped. |
Thursday May 10 |
| Cycling (Indoor cycling) 32:00 [1] 11 km (2:55 / km) | |
| ahr:101 max:117 (injured) shoes: Asics Gel DS Trainer IX |
| On TravelMag. Cycling for recovery. |
| Running intervals 10:00 [5] 2 km (5:00 / km) | |
| max:160 shoes: Brooks Glycerin 4 |
| 10x 30s/30s (130m/70m) on the road at Otelfingen-Golf. Did just 1 set, didn't want to overdo it. HR still a little high for this type of workout. Hope this training and yesterday's race will bring back some speed for the weekend's races... |
| Running warm up/down 27:00 [2] 4.3 km (6:17 / km) +100m 5:37 / km | |
| shoes: Asics Gel DS Trainer IX |
| Before and after intervals. |
Wednesday May 9 |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Brooks Glycerin 4 |
| Before the race. |
| Orienteering race 16:47 [5] * 2.8 km (6:00 / km) +30m 5:41 / km | |
| (injured) shoes: Brooks Glycerin 4 |
| City race in Aadorf. Happy to be able to race again... even if it's only a short city race. Foot didn't hurt, but I was not able to go a very high pace after all. No major mistake, lost about 50 s (total) on the technical side. |
Tuesday May 8 |
| Cycling (Indoor trainer) 50:00 [2] 18 km (2:47 / km) | |
| ahr:106 max:132 (injured) shoes: Asics Gel DS Trainer IX |
| On TravelMag. 3x 5 minutes a bit harder. |
Monday May 7 |
| Running 18:36 [3] 3.5 km (5:19 / km) +50m 4:58 / km | |
| ahr:137 (injured) shoes: Brooks Glycerin 4 |
| Another mini workout, same as yesterday, a little faster.
Doctor did some cutting on my foot again today. Antibiotics for 3 more days. At least no pain when running. |
| |
| C • SPM/MOM? 2 |
Sunday May 6 |
| Running 20:07 [3] 3.5 km (5:45 / km) +50m 5:22 / km | |
| ahr:131 max:140 (injured) shoes: Brooks Glycerin 4 |
| Experimental short jogging. Foot didn't hurt but HR seems high (antibiotics effect?) |
Saturday May 5 |
| Cycling (Indoor trainer) 40:00 [1] 14 km (2:51 / km) | |
| ahr:107 max:128 (injured) shoes: Nike Free |
| On TravelMag. 2x 5 minutes a bit harder. |
Friday May 4 |
| Cycling (Indoor trainer) 50:00 [2] 18 km (2:47 / km) | |
| ahr:108 max:127 (injured) shoes: Nike Free |
| On TravelMag. 3x 5 minutes a bit harder. |
Tuesday May 1 |
| Cycling (Indoor trainer) 40:00 [2] 14 km (2:51 / km) | |
| ahr:112 max:128 (injured) shoes: Nike Free |
| Was able to put my Nike Free shoes on without much pain. |