Monday Dec 31 |
 | Note | |
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| Travel day: driving home from Hasselt (Belgium). No training today for good reasons. Probably some easy days required for recovery. |
Sunday Dec 30 |
| Orienteering race 40:10 [5] 5 km (8:02 / km) +50m 7:39 / km | |
| ahr:147 max:156 (sick) shoes: Integrators3 |
| Day 5 of Belgian Sylvester 5-Days near Hechtel. Decided to run this last race to have a countable result (4 out of 5 results are counted for the total ranking). I felt very weak at warmup time already and the energy level soon dropped to the zero line after a few controls, so I had to reduce my pace even further. At the end I could hardly lift my feet off the sandy ground. Concentration was also very low then and caused two or three mistakes, maybe 2 minutes total. Finally, I was happy to see the finish.
It's really hard to race being not healthy.
Still 6th for the day (out of about 20) and 3rd total. |
| Running warm up/down 6:00 [2] 0.8 km (7:30 / km) | |
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| To the start of the race with mixed feelings. |
Saturday Dec 29 |
| Note | |
| (sick) |
| No race today. Not able to eat/drink reasonably. Still some headaches. Spent the day in the hotel room. |
Friday Dec 28 |
| Orienteering race 29:47 [5] *** 4.5 km (6:37 / km) | |
| shoes: Integrators3 |
| Day 3 of Belgian Sylvester 5-days near Genk. Very flat terrain (equidistance 2m). Some controls maybe a bit bingo: point features in the green (this is typical for Belgian orienteering ;-) ). I was lucky with this type of control this time. A good race again with only very minor mistakes. 2nd place again, about 10 seconds behind winner. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
| Before the race. |
| Cycling (Indoor Trainer) 40:00 [2] 17 km (2:21 / km) | |
| ahr:112 max:121 |
| O race was short, therefore some more training at the hotel gym. |
| other (Swimming) 10:00 [1] | |
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| Hotel pool, swimming for recovery. |
| stretching 10:00 [0] | |
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| Note | |
| (sick) |
| A stomach flu hit me in the late afternoon. Diarrhea, vomiting, headache. No dinner, half the night in the bathroom. One of the more horrible nights of my life. |
Thursday Dec 27 |
| Orienteering race 38:50 [5] *** 5 km (7:46 / km) +80m 7:11 / km | |
| shoes: Integrators3 |
| Day 2 of Belgian Sylvester 5-days near Opitter. More technical than Day 1 and a lot more controls (19). Controls #3 to #8, in terrain with fine contours, were printed (additionally) on map with scale 1:5k (1:10k was normal). My race was decent, no major mistakes. 2nd place, 1 minute back. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators3 |
| Before and after the race. |
| Running 20:00 [2] 3.5 km (5:43 / km) | |
| shoes: Brooks Glycerin 4 |
| On treadmill at the hotel gym. Includes a short "speed" section (16 km/h). |
| other (Swimming) 10:00 [1] | |
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| Hotel pool, swimming for recovery. |
| stretching 10:00 [0] | |
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Wednesday Dec 26 |
| |
| Event: Sylvester 5-days, Belgium
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| Orienteering race 26:54 [5] *** 4 km (6:44 / km) +60m 6:15 / km | |
| shoes: Integrators3 |
| Day 1 of Belgian Sylvester 5-days near Herentals. Race was short and easy but I still managed to loose some time to the very first control. Problems reading the map, ran to control #10 before heading to #1. Another bad mistake at #7: thought it was #8 and I had missed #7. Tried to find correct #7 in northern direction, instead of heading south to #8. Lost more than 3 minutes total.
5th place, 2 minutes back. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| before and after the race. |
| Cycling (Indoor Trainer) 23:00 [2] 10 km (2:18 / km) | |
| ahr:116 max:127 |
| At the hotel gym. |
| Running 23:00 [3] 4 km (5:45 / km) | |
| ahr:135 max:152 shoes: Asics Gel DS Trainer IX |
| On treadmill at the hotel gym. First time on treadmill in my life. |
Tuesday Dec 25 |
| Note | |
| |
| Travel day: driving to Hasselt (Belgium) for Sylvester 5-days |
Monday Dec 24 |
| Cycling (Indoor Trainer) 45:00 [1] 18 km (2:30 / km) | |
| ahr:107 max:115 |
| Morning ride on TravelMag. |
| Running 48:19  8 km (6:02 / km) +150m 5:31 / km | |
| ahr:124 max:151 shoes: Brooks Glycerin 4 |
| Otelfingen - Breitlen. |
| stretching 10:00 [0] | |
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Sunday Dec 23 |
| Running intervals 20:00 [4] 4 km (5:00 / km) +40m 4:46 / km | |
| max:154 shoes: Brooks Glycerin 4 |
| On trails/roads under a blue sky, some snow and ice. 2 sets of 10x 30s on/ 30s off. 5 minutes recovery jogging between sets. |
| Running warm up/down 32:46 [2] 5.2 km (6:18 / km) +50m 6:01 / km | |
| shoes: Brooks Glycerin 4 |
| Before, after and between intervals. |
Saturday Dec 22 |
| Running long 1:29:45 [3] 14 km (6:25 / km) +400m 5:37 / km | |
| ahr:125 max:144 shoes: Brooks Glycerin 4 |
| Trin - Digg - Pintrun - Ransun - Pintrun - Mulin. On pressed snow and ice mostly. |
| stretching 10:00 [0] | |
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Friday Dec 21 |
| Running 48:37  8 km (6:05 / km) +200m 5:24 / km | |
| ahr:130 max:156 shoes: Brooks Glycerin 4 |
| Trin-Digg loop under a blue sky. Pushed Trin ramp in 4:01. Sub 4 next time. |
Thursday Dec 20 |
| Cycling 1:10:00  28 km (2:30 / km) | |
| ahr:104 max:114 |
| Pre-breakfast ride on TravelMag. |
| Orienteering 1:04:00  *** 8 km (8:00 / km) +320m 6:40 / km | |
| ahr:140 max:150 shoes: Jalas |
| O training Altberg - West. |
Wednesday Dec 19 |
| Running long 1:22:30 [3] 14 km (5:54 / km) +230m 5:27 / km | |
| ahr:131 max:147 shoes: Brooks Glycerin 4 |
| Aerbist - Breitlen - Otelfingen - Birch - Wuerenlos - Gmeumeri - Otelfingen. |
| stretching 10:00 [0] | |
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Tuesday Dec 18 |
| Strength (Machines) 25:00 [1] | |
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| Cycling 47:28  20 km (2:22 / km) | |
| ahr:109 max:128 |
| Spinning at the gym in Regensdorf. |
| stretching 10:00 [0] | |
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| Half of it after the spinning workout. |
Monday Dec 17 |
| Cycling 1:05:00  25 km (2:36 / km) | |
| ahr:105 max:116 |
| Pre-breakfast ride on TravelMag (with flat tire still...). |
| Running 26:43  5.5 km (4:51 / km) +90m 4:29 / km | |
| ahr:136 max:150 shoes: Brooks Glycerin 4 |
| Breitlen loops. At good pace. |
| |
| C • Mehrere Intensitäten 3 |
Sunday Dec 16 |
| Running long 1:17:46 [3] 13 km (5:59 / km) +200m 5:33 / km | |
| ahr:127 max:141 shoes: Brooks Glycerin 4 |
| Gmeumeri - Wuerenlos - Otelfingen -Breitlen. |
| stretching 10:00 [0] | |
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Saturday Dec 15 |
| Cycling (Indoor Trainer) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:107 max:119 |
| On TravelMag (flat tire after 20 minutes). |
| Running intervals 20:00 [4] 4.2 km (4:46 / km) | |
| max:154 shoes: Brooks Glycerin 4 |
| On trails/roads. 2 sets of 10x 30s on/ 30s off. 5 minutes recovery jogging between sets. |
| Running warm up/down 40:55 [2] 6.3 km (6:30 / km) +150m 5:48 / km | |
| shoes: Brooks Glycerin 4 |
| Before/ after and between intervals. |
| stretching 10:00 [0] | |
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Friday Dec 14 |
| Cycling (Indoor Trainer) 1:30:00 [2] 36 km (2:30 / km) | |
| ahr:107 max:118 |
| Pre-breakfast ride on TravelMag. |
Thursday Dec 13 |
| Running warm up/down 18:17 [2] 3 km (6:06 / km) +40m 5:43 / km | |
| ahr:114 shoes: Brooks Glycerin 4 |
| Before the hill training. |
| Running hills 21:40 [4] 2 km (10:50 / km) +340m 5:51 / km | |
| ahr:150 max:156 shoes: Brooks Glycerin 4 |
| Top of Laegern. Straight line up. Running/walking (with poles). |
| Running 30:17 [2] 5.5 km (5:30 / km) +20m 5:24 / km | |
| ahr:125 shoes: Brooks Glycerin 4 |
| Laegern downhill. |
| stretching 10:00 [0] | |
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Wednesday Dec 12 |
| Cycling (Indoor Trainer) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:108 max:121 |
| Pre-breakfast ride on TravelMag. |
| Running 1:01:10 [3] 11.5 km (5:19 / km) +200m 4:54 / km | |
| ahr:136 max:154 shoes: Brooks Glycerin 4 |
| Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist. |
Tuesday Dec 11 |
| Strength (Machines) 25:00 [1] | |
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| Cycling 53:00 [2] 23 km (2:18 / km) | |
| ahr:120 max:133 |
| Spinning at the gym in Regensdorf. |
| stretching 10:00 [0] | |
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Monday Dec 10 |
| Cycling (Indoor Trainer) 1:05:00 [2] 26 km (2:30 / km) | |
| ahr:108 max:117 |
| Pre-breakfast ride on TravelMag. |
| Running tempo 45:29 [4] 8.5 km (5:21 / km) +200m 4:47 / km | |
| ahr:142 max:156 shoes: Brooks Glycerin 4 |
| Buchs loop. Rain and wind. |
| Cycling (Indoor Trainer) 53:00 [2] 22 km (2:25 / km) | |
| ahr:113 max:122 |
| Recovery ride on TravelMag. |
| stretching 10:00 [0] | |
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Sunday Dec 9 |
| Note | |
| (rest day) |
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Saturday Dec 8 |
| Running long 1:22:36 [3] 13.8 km (5:59 / km) +450m 5:09 / km | |
| ahr:134 max:147 shoes: Brooks Glycerin 4 |
| Top of Laegern - Laegernweid - Regensberg. Moderate pace.
Uphill 37:49 (5.5km, ascent 350m, HRavg 138)
Dnhill 44:46 (8.3km, ascent 100m, HRavg 131) |
| Note | |
| |
| Personal best for top of Laegern is 31:12 at age 47 (1991).
Applying age grading, I should now run this in ~36.
My estimation is, I can do it in ~34 (pushing HRavg to 150).
|
Friday Dec 7 |
| Cycling (Indoor Trainer) 1:30:00 [2] 36 km (2:30 / km) | |
| ahr:109 max:117 |
| On TravelMag, watching TV. |
Thursday Dec 6 |
| Cycling (Indoor Trainer) 1:10:00 [1] 28 km (2:30 / km) | |
| ahr:106 max:124 |
| Pre-breakfast ride on TravelMag. |
| Running intervals 20:00 [4] 4.2 km (4:46 / km) | |
| max:158 shoes: Brooks Glycerin 4 |
| On trails/roads. 2 sets of 10x 30s on/ 30s off. 5 minutes recovery jogging between sets. |
| Running warm up/down 42:06 [2] 6.5 km (6:29 / km) +150m 5:48 / km | |
| shoes: Brooks Glycerin 4 |
| Before/after and between intervals. |
| stretching 8:00 [0] | |
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Wednesday Dec 5 |
| Running 1:02:14 [3] 11.5 km (5:25 / km) +200m 4:59 / km | |
| ahr:134 max:150 shoes: Brooks Glycerin 4 |
| Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist. |
Tuesday Dec 4 |
| Strength (Machines) 24:00 [1] | |
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| Cycling 52:51 [2] 22 km (2:24 / km) | |
| ahr:114 max:134 |
| Spinning at the gym in Regensdorf. |
| stretching 12:00 [0] | |
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Monday Dec 3 |
| Cycling (Indoor Trainer) 1:30:00 [2] 36 km (2:30 / km) | |
| ahr:111 max:129 |
| On TravelMag, watching TV. |
| stretching 10:00 [0] | |
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Sunday Dec 2 |
| Running (Morning run) 22:30 [2] 4 km (5:38 / km) +50m 5:18 / km | |
| ahr:122 max:134 shoes: Brooks Glycerin 4 |
| Parlatsch loop. Pre-breakfast jogging. Sunny weather. |
| Running long 1:40:00 [3] 13 km (7:42 / km) +800m 5:53 / km | |
| ahr:136 max:151 shoes: Brooks Glycerin 4 |
| Trin-Mulin - Bargis - Fidaz - Trin Mulin. Uphill jogging/walking with poles, trails partly snow-covered, 4.2km/750m ascent, 50 minutes, HR 148. Downhill 8.8km, 50 minutes, HR 125.
GPS track |
Saturday Dec 1 |
| Running 57:00 [3] 9.7 km (5:53 / km) +200m 5:20 / km | |
| ahr:133 max:156 shoes: Brooks Glycerin 4 |
| Trin-Digg loop. Ramp to Trin in 4:17, HRmax 156. |
| stretching 8:00 [0] | |
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