Monday Mar 31 |
 | Cycling (Indoor trainer) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:100 max:114 |
| Recovery ride on ergo bike. |
Sunday Mar 30 |
| Orienteering race 55:15 [4] 7.9 km (7:00 / km) +100m 6:35 / km | |
| ahr:148 max:154 (injured) shoes: Integrators3 |
| Herzogenbuchser OL. Regional event near Wangen a. A. Nice weather, nice forest, nice course. I had a fairly good race except at the 2nd last conrol, where I lost more than a minute. 3rd place out of 41 runners, about 1 minute behind winner. Considering that right shoulder and quad still hurt a bit, I am happy with the result. HR was about 5% lower than yesterday, so there is room for speed improvement :) |
| Running warm up/down 20:00 [2] 2.5 km (8:00 / km) | |
| shoes: Integrators3 |
| Before and after the race. |
Saturday Mar 29 |
| Orienteering race 48:41 [5] 6.5 km (7:29 / km) +160m 6:40 / km | |
| ahr:156 max:162 (injured) shoes: Integrators3 |
| Badener OL, regional event. Ideal weather conditions, forest with some brambles. Considering my injuries I had a decent race except at control #9 (small reentrant in the green) where I lost about 3 minutes. Couldn't switch to highest gear due to hurting right quad. Lost about 1.5 minutes to best time. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race. |
| stretching 10:00 [0] | |
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| Right quad excluded. |
Friday Mar 28 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:102 max:117 |
| On ergo bike. |
Thursday Mar 27 |
| Running 1:05:36  11 km (5:58 / km) +200m 5:28 / km | |
| ahr:131 max:146 (injured) shoes: Brooks Glycerin 4 |
| Aggenbuehl - Birch - Otelfingen - Breitlen - Aerbist. Legs felt stiff and right quad still hurts a bit. Injured shoulder was not too bad though. |
Wednesday Mar 26 |
| Cycling (Indoor trainer) 30:00 [2] 12.5 km (2:24 / km) | |
| ahr:121 max:136 |
| Morning ride on ergo bike. |
Tuesday Mar 25 |
| Note | |
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| Travel day: driving home. Bad conditions once more: Rain and snow. |
Monday Mar 24 |
| Orienteering race 40:02 [4] *** 4.5 km (8:54 / km) +200m 7:17 / km | |
| max:159 (injured) shoes: Integrators3 |
| 3 Jours du Sud-Ouest Day 3. After some warm up I decided to run this final race. Surprisingly, injured leg and shoulder didn't hurt too much. My concentration was not on a high level though, I made some stupid mistakes. Worst was to punch a wrong control once more... |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
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| Before the race. |
| Note | |
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| Traveling half way back home. |
Sunday Mar 23 |
| Orienteering race 40:01 [4] *** 4.2 km (9:32 / km) +180m 7:51 / km | |
| ahr:148 max:156 (injured) shoes: Integrators3 |
| 3 Jours du Sud-Ouest Day 2. Reasonable race again until 2nd last control. Near this control I had a bad crash hurting right shoulder and right quad. Punched wrong control just after this accident. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race. |
| Orienteering race 25:18 [1] * 2.8 km (9:02 / km) | |
| shoes: Brooks Glycerin 4 |
| Sprint "race" in Le Bournat. I was not able to run this course with injured leg and shoulder, so I just walked. Best time was less than half of my time. |
Saturday Mar 22 |
| Orienteering race 33:53 [5] *** 4.2 km (8:04 / km) +160m 6:47 / km | |
| shoes: Integrators3 |
| 3 Jours du Sud-Ouest Day 1. Fairly good race, about 2 minutes of mistakes. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race. |
Friday Mar 21 |
| Note | |
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| Travel day. Final part to 3 Jours du Sud-Ouest. Bad weather conditions: Rain and snow. |
Thursday Mar 20 |
| Note | |
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| Travel day. Half way to 3 Jours du Sud-Ouest (France). |
Wednesday Mar 19 |
| Running (Morning run) 43:38 [2] 7.2 km (6:04 / km) +180m 5:23 / km | |
| ahr:123 max:138 shoes: Brooks Glycerin 4 |
| Otelfingen - Breitlen. |
| Running intervals 48:46  8.5 km (5:44 / km) +200m 5:08 / km | |
| ahr:130 max:155 shoes: Brooks Glycerin 4 |
| Breitlen loop. Intervals on trails, mostly uphill : 5x 3 min. |
| stretching 10:00 [0] | |
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Tuesday Mar 18 |
| Running (Morning run) 30:21 [2] 5.5 km (5:31 / km) +90m 5:06 / km | |
| ahr:121 max:135 shoes: Brooks Glycerin 4 |
| Pre-breakfast jogging. Breitlen loops. |
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| C • Gehst du nach Frankreich... 2 |
| Strength (Machines) 24:00 [1] | |
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| stretching 12:00 [0] | |
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| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:115 max:126 |
| On ergo bike. |
Monday Mar 17 |
| Cycling (Indoor trainer) 30:00 [2] 12 km (2:30 / km) | |
| ahr:105 max:115 (rest day) |
| Recovery ride on ergo bike. |
| stretching 10:00 [0] | |
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Sunday Mar 16 |
| Orienteering race 42:39 [4] *** 6.5 km (6:34 / km) +65m 6:15 / km | |
| ahr:147 max:156 shoes: Integrators3 |
| Langenthaler OL. 4th race within 48 hours. Same map as the night before. Also some controls were the same, but they had to be attacked from the opposite side. I had a good race, only lost a little time at control #11 (less than 1 minute). But legs dead in the first part of the race, better after 2 or 3 km. Still fast enough to win...
A weekend with 4 races, 3 wins and one 2nd place, not too bad :-) |
| Running warm up/down 16:00 [2] 2.5 km (6:24 / km) | |
| shoes: Integrators3 |
| Before and after the race. |
Saturday Mar 15 |
| Orienteering race 29:41 [4] *** 4.9 km (6:03 / km) +85m 5:34 / km | |
| ahr:151 max:159 shoes: Integrators3 |
| Winterthurer OL, regional event. Ideal weather conditions again. A technically easy middle distance course, some brambles. My race was near perfect, but not at top speed. Best time M60 again. |
| |
| C • Sauber ... 2 |
| Running warm up/down 17:00 [2] 2.5 km (6:48 / km) | |
| shoes: Integrators3 |
| To the start of the race and back from finish. |
| stretching 5:00 [0] | |
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| Quads, hamstrings and calves after the race. |
| Orienteering race 44:06 [4] *** 5.8 km (7:36 / km) +110m 6:57 / km | |
| ahr:149 max:156 shoes: Integrators3 |
| 2nd race of the day: Night O near Langenthal (Oberaargauer Nacht-OL). First part was quite ok, then some mistakes. Boomed #6, lost map contact to #9, bad route to #10, #11 and #13. I was still leading at #14 but then missed the second last control badly (90 s lost). Total mistakes about 4 minutes. 2nd place, 23 s behind winner. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race |
| stretching 7:00 [0] | |
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| After the race. |
Friday Mar 14 |
| Cycling (Morning ride) 30:00 [2] 12.5 km (2:24 / km) | |
| ahr:106 max:120 |
| On ergo bike before breakfast. |
| Orienteering race 43:54 [5] *** 6.2 km (7:05 / km) +170m 6:14 / km | |
| shoes: Integrators3 |
| Night O race near Fehraltdorf. Regional event, good weather conditions, but forest with lots of brambles. Technically on the easy side. Had a fairly good race, less than 2 minutes of errors. Best time of M60 (also of M55, W35, W short). |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before and after the race. |
| stretching 10:00 [0] | |
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Thursday Mar 13 |
| Cycling (ergo bike) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:113 max:118 |
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Wednesday Mar 12 |
| Cycling (Indoor trainer) 1:00:00 [3] 24 km (2:30 / km) | |
| ahr:124 max:152 |
| On ergo bike. Profile P4, 210 W max. |
| Strength (Machines) 26:00 [1] | |
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| stretching 10:00 [0] | |
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Tuesday Mar 11 |
| Running 1:15:39  12.2 km (6:12 / km) +400m 5:20 / km | |
| ahr:129 max:146 shoes: Brooks Glycerin 4 |
| Top of Lägern via Regensberg. |
| stretching 10:00 [0] | |
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Monday Mar 10 |
| Cycling (Indoor trainer) 1:12:00 [1] 28 km (2:34 / km) | |
| ahr:100 max:135 |
| On ergo bike. |
Sunday Mar 9 |
| Orienteering race 41:07 [4] 5.5 km (7:29 / km) +165m 6:30 / km | |
| ahr:149 max:158 shoes: Integrators3 |
| Soubäre-OL. Regional event near Lyss. 2 major mistakes (about 3 minutes total) and my pace was a tick too low today. Felt tired in the 2nd race within 24 h. Slow route to control #1 along a creek. Boomed #9, parallel error to #13. |
| Running warm up/down 13:00 [2] 2 km (6:30 / km) | |
| shoes: Integrators3 |
| Before and after the race. |
Saturday Mar 8 |
| Cycling (Indoor trainer) 30:00 [1] 12 km (2:30 / km) | |
| ahr:105 max:119 |
| Wake up ride on ergo bike. Preliminary warm up for O race this afternoon. |
| Orienteering race 28:10 [5] *** 4.75 km (5:56 / km) +90m 5:25 / km | |
| ahr:156 max:164 shoes: Integrators3 |
| Säuliämtler OL, regional event, middle distance type. Easy and fast course. Still managed to make 2 mistakes though, 30 s each. Still good enough to win M60 (out of 32 runners). |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| shoes: Integrators3 |
| Before and after the race. |
| stretching 10:00 [0] | |
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Friday Mar 7 |
| Strength (Machines) 26:00 [1] | |
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| stretching 10:00 [0] | |
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| Cycling (Indoor trainer) 40:00 [2] 15 km (2:40 / km) | |
| ahr:110 max:123 |
| Another easy session on the ergo bike. |
Thursday Mar 6 |
| Cycling (Indoor trainer) 35:00 [1] 15 km (2:20 / km) | |
| ahr:100 max:108 |
| Recovery ride on ergo bike. |
| Orienteering 43:28 [4] *** 6 km (7:15 / km) +200m 6:13 / km | |
| ahr:140 max:151 shoes: Integrators3 |
| O training Aemperg + Strassberg.
Reran middle distance championship courses (Qual + Final) of 2006.
On the Final course, to control #6, I had a close encounter with a wild sow . No problem, we moved in different directions ... |
| Running warm up/down 36:00 [2] 5.5 km (6:33 / km) | |
| shoes: Integrators3 |
| To/from O trainings. |
| stretching 10:00 [0] | |
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Wednesday Mar 5 |
| Running (Morning run) 42:39 [2] 7 km (6:06 / km) +150m 5:30 / km | |
| ahr:123 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops, Hand. |
| Strength (Machines) 26:00 [1] | |
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| stretching 12:00 [0] | |
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| Running 1:12:57  12.2 km (5:59 / km) +400m 5:08 / km | |
| ahr:134 max:147 shoes: Brooks Glycerin 4 |
| Top of Lägern via Regensberg. Pushed downhill. |
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| C • wow! 2 |
Tuesday Mar 4 |
| Running (Morning run) 30:43 [2] 5.5 km (5:35 / km) +90m 5:10 / km | |
| ahr:120 max:134 shoes: Brooks Glycerin 4 |
| Breitlen loops. Light snow showers. |
| Cycling (Indoor trainer) 1:02:00 [2] 24 km (2:35 / km) | |
| ahr:107 max:125 |
| On ergo bike. |
Monday Mar 3 |
| Running (Morning run) 29:38 [2] 5.5 km (5:23 / km) +90m 4:59 / km | |
| ahr:124 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Cycling intervals (Indoor trainer) 50:00  20 km (2:30 / km) | |
| max:154 |
| Intervals on ergo bike: 5x 3 min @ 210 W. 2 min recovery @ 100 W between intervals. HR |
| stretching 10:00 [0] | |
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Sunday Mar 2 |
| Cycling (Indoor trainer) 1:20:00 [2] 32 km (2:30 / km) | |
| ahr:120 max:143 |
| On ergo bike. Fitness test (20min) + profile cross country (1h).
Result of fitness test exactly the same as last time. |
Saturday Mar 1 |
| Running 55:41  10 km (5:34 / km) +160m 5:09 / km | |
| ahr:135 max:152 shoes: Brooks Glycerin 4 |
| Aggenbüel - Birch - Otelfingen -Breitlen - Hand. |
