Wednesday Oct 31 |
 | Cycling (Indoor trainer) 1:00:00 [1] 25 km (2:24 / km) | |
| ahr:106 max:127 (injured) |
| Morning ride on TravelMag. |
| Running 1:04:14 [3] 11 km (5:50 / km) +120m 5:32 / km | |
| ahr:140 max:168 shoes: Brooks Glycerin 4 |
| Otelfingen-Golf on roads and trails. Included 5x 3 minutes tempo. Still slightly handicapped by lower back pain. HR seems high (FR305 measured). |
| stretching 5:00 [0] | |
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Tuesday Oct 30 |
| Cycling (Indoor trainer) 1:20:00 [1] 33 km (2:25 / km) | |
| ahr:108 max:128 (injured) |
| On TravelMag. |
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| C • und wagst... 2 |
| Cycling intervals (Indoor trainer) 40:00 [2] 17 km (2:21 / km) | |
| ahr:111 max:142 |
| One more TravelMag session. Included 10x 60s hard, 60s recovery. |
Monday Oct 29 |
| Cycling (Indoor trainer) 1:00:00 [3] 25 km (2:24 / km) | |
| ahr:108 max:129 (injured) |
| On TravelMag. |
| Running 41:11 [3] 7 km (5:53 / km) +120m 5:25 / km | |
| ahr:127 max:154 shoes: Brooks Glycerin 4 |
| Trying to run again. Lower back still sore, but jogging was possible without much pain. Could even push a little when running uphills. |
Sunday Oct 28 |
| Cycling (Indoor trainer) 1:00:00 [1] 25 km (2:24 / km) | |
| ahr:106 max:129 (injured) |
| On TravelMag. |
Saturday Oct 27 |
| Cycling (Indoor trainer) 1:00:00 [1] 25 km (2:24 / km) | |
| ahr:105 max:122 (injured) |
| On TravelMag. Watching TV. |
Friday Oct 26 |
| Cycling (Indoor trainer) 35:00 [1] 14 km (2:30 / km) | |
| ahr:105 max:127 (injured) |
| On TravelMag. Lower back still sore, but was able to do this workout without much pain. Planned to train longer, but a flat tire stopped me. |
Sunday Oct 21 |
| |
| Event: 7. National Race / Wiler OL
|
| Note | |
| (injured) |
| Not able to run. No chance to defend or even improve my 3rd place in the Farmer Trophy ranking. |
Saturday Oct 20 |
| Note | |
| (injured) |
| Still pain in lower back. No training today, probably not able to race tomorrow. |
Friday Oct 19 |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| Includes warm up (10 min of indoor cycling) + some stretching. |
| Cycling (Indoor trainer) 36:00 [2] 15 km (2:24 / km) | |
| ahr:109 max:130 (injured) |
| On TravelMag. Pain in lower back after this workout. |
Wednesday Oct 17 |
| Running (Morning jog) 22:24 [2] 4 km (5:36 / km) +40m 5:20 / km | |
| ahr:117 max:133 shoes: Brooks Glycerin 4 |
| Parlatsch loop. |
| Walking 2:00:00 [1] 10 km (12:00 / km) | |
| shoes: Brooks Glycerin 4 |
| Hiking to Pintrun, Ransun and back. |
| Running intervals 20:00 [4] 4 km (5:00 / km) | |
| max:155 shoes: Nike Free |
| 2 sets of 10x 30s/30s (130m run/70m jog) on roads/trails. 5 minutes recovery jogging between sets. |
| Running warm up/down 31:11 [2] 5 km (6:14 / km) +70m 5:50 / km | |
| shoes: Nike Free |
| Before and after intervals and between sets. |
Tuesday Oct 16 |
| Running 48:46 [3] 8 km (6:06 / km) +200m 5:25 / km | |
| ahr:128 max:157 shoes: Brooks Glycerin 4 |
| Trin-Digg loop. Easy pace except Trin ramp (4:04, HRmax 157). |
Monday Oct 15 |
| Note | |
| (rest day) |
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Sunday Oct 14 |
| Orienteering race 37:07 [4] *** 3.8 km (9:46 / km) +200m 7:44 / km | |
| ahr:143 max:152 shoes: Integrators3 |
| Hondricher OL, regional event. Map Wiriehorn-Nuegg. Very nice alpine terrain mostly open area. Beautiful sunny weather. I had a near perfect race. One small mistake only to control #12. My injuries didn't slow me down too much. The knee nearly free of pain. Energy level was very low though, just creeping up the ascents... Time was still good enough to win by a few seconds.
I need a rest day now! |
| |
| C • bin gespannt... 1 |
| Running warm up/down 8:00 [2] 1 km (8:00 / km) | |
| shoes: Integrators3 |
| To the start of the race. |
Saturday Oct 13 |
| Orienteering race 54:31 [4] *** 6.7 km (8:08 / km) +150m 7:19 / km | |
| shoes: Integrators3 |
| CO vaudoise, Chalet a Gobet, near Lausanne with map Jorat-Mauvernay. A rather ugly forest with lots of brambles. Problems to find control #2 in the green (3.5 minutes lost). Boomed #3 too. Then ok for the rest, it seemed...But then at readout time: missing control! I managed to not copy the very last control from the master map (was partly covered by the finish circle). |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators3 |
| Before the race. Much needed warm up because of the injuries from last night O. Finally I felt able to start the race.
After the race, knee hurted badly. I felt completely destroyed... |
Friday Oct 12 |
| Orienteering 30:24 [3] *** 4 km (7:36 / km) +180m 6:12 / km | |
| ahr:134 max:152 shoes: Integrators3 |
| O training Chuderhuesi. Reran my course of recent national event. Alternative route to control #9 (24s faster). Low HR. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before and after O training. |
| Orienteering race 57:06 [4] *** 5.6 km (10:12 / km) +350m 7:46 / km | |
| shoes: Integrators3 |
| Oberaargauer Nacht-OL (Oberwald-Guggli). Emmental terrain at its hardest. Steep and slippery slopes. Massive ascents. Some bad routes, not running whenever possible on the trails. Fell on the back in the first descent - lower back and right shoulder were affected. Later on another crash - left knee did hurt badly. |
Thursday Oct 11 |
| Orienteering 53:11 [4] *** 6.8 km (7:49 / km) +270m 6:32 / km | |
| ahr:142 max:151 shoes: Integrators3 |
| O training Bowil (Toppwald/Reutenen). Reran my course of the recent Swiss Champs. Alternative routes to controls #1, #3, #10 and #16 (all better). |
| Running warm up/down 18:00 [2] 2 km (9:00 / km) +150m 6:33 / km | |
| shoes: Integrators3 |
| To the start of the course. |
Wednesday Oct 10 |
| Note | |
| (rest day) |
| More O training tomorrow and busy weekend with 3 races. |
| |
| C • 3 OL's? 2 |
Tuesday Oct 9 |
| Orienteering 48:57 [4] *** 7.2 km (6:48 / km) +260m 5:46 / km | |
| ahr:146 max:157 shoes: Integrators2 |
| O training Hohenklingen. Reran the course of last Sunday. Pushed rather hard, nearly race pace. HR seems low for the effort. Tried some alternative routes. 2 of them were better, 1 worse. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before and after the O training. |
| Orienteering 41:23 [1] * 3.7 km (11:11 / km) +55m 10:25 / km | |
| |
| After my O training I did the WOC sprint course of last Sunday in Stein am Rhein. Not sprinting but just walking. Km logged is effective distance. Winning time of Thierry G. was 13:18. So my pace was roughly 1/3 of his. Couldn't reach control #4, passage was closed.
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Monday Oct 8 |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| Includes warm up (10 min of indoor cycling) + some stretching. |
| Running 43:15 [2] 7 km (6:11 / km) +120m 5:41 / km | |
| ahr:117 max:136 shoes: Brooks Glycerin 4 |
| Recovery jogging. |
Sunday Oct 7 |
| |
| Event: 6. National Race / Schaffhausen
|
| Orienteering race 55:17 [4] *** 7.5 km (7:22 / km) +260m 6:17 / km | |
| ahr:152 max:159 shoes: Integrators3 |
| National event on Hohenklingen near Stein am Rhein. Decent race except a bad mistake to control #3 (wrong direction) where I lost 1.5 minutes. Didn't push hard enough after that for the rest of the race. 5th out of 46. Not quite happy with this race. |
| Running warm up/down 12:00 [2] 1.5 km (8:00 / km) | |
| shoes: Integrators3 |
| Before the race. |
Saturday Oct 6 |
| Running 35:00 [2] 6 km (5:50 / km) +60m 5:33 / km | |
| shoes: Brooks Glycerin 4 |
| Sur Aua - Prada - Isla on roads/trails. Preparation for tomorrow's race. Included some short sprints and a tempo section (500m 1:48). |
Friday Oct 5 |
| Note | |
| (rest day) |
| Hiking in Uaul Grond - Flims: ~ 2.5h. |
Thursday Oct 4 |
| Running long 1:29:09 [2] 14.3 km (6:14 / km) +350m 5:33 / km | |
| ahr:124 max:144 shoes: Brooks Glycerin 4 |
| Long jog in Uaul Grond Flims. Lake Cresta - Lake Cauma - Conn - Pintrun. |
Wednesday Oct 3 |
| Running (Morning jog) 22:40 [2] 4 km (5:40 / km) +45m 5:22 / km | |
| ahr:117 max:132 shoes: Brooks Glycerin 4 |
| Parlatsch loop. |
| Running intervals 11:40 [5] 3 km (3:53 / km) | |
| max:155 shoes: Brooks Glycerin 4 |
| Trail running at Isla. 5x 600 m, ~2:20 each. 2 minutes rest (walk) between intervals. |
| Running warm up/down 22:00 [2] 3.5 km (6:17 / km) | |
| shoes: Brooks Glycerin 4 |
| Before/ after intervals. |
Tuesday Oct 2 |
| Running (Morning run) 30:40 [2] 5.5 km (5:35 / km) +90m 5:09 / km | |
| ahr:122 max:136 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Running 48:19 [3] 8 km (6:02 / km) +200m 5:22 / km | |
| ahr:134 max:153 shoes: Brooks Glycerin 4 |
| Trin-Digg loop. Trin-Ramp: 4:42. |
Monday Oct 1 |
| Cycling (Indoor trainer) 1:00:00 [1] 24 km (2:30 / km) | |
| ahr:99 max:117 (rest day) |
| Recovery from the weekend's races. |