Saturday May 31 |
 | Running 32:45 [2] 5.2 km (6:18 / km) +120m 5:39 / km | |
| ahr:120 max:131 shoes: adiSTAR Cushion 6 |
| Easy jogging Hulligen - Breitlen. |
| stretching 10:00 [0] | |
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Friday May 30 |
| Cycling (Mountain bike) 1:58:00 [2] 43 km (2:45 / km) +350m 2:38 / km | |
| ahr:110 max:126 |
| Burning some calories. Wuerenlos - Gmeumeri - Otelfingen - Regensdorf - Katzensee - Seebach - Affoltern -Regensdorf -Buchs. |
| stretching 10:00 [0] | |
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Thursday May 29 |
| Running intervals 23:53 [5] 5.1 km (4:41 / km) +120m 4:11 / km | |
| max:161 shoes: adiSTAR Cushion 6 |
| Long intervals, Breitlen loop (on trails). 3x 1700 m, 40 m ascent. 5 minutes recovery walking/jogging between intervals.
8:04, 7:57, 7:52 |
| Running warm up/down 40:00 [2] 5.5 km (7:16 / km) +90m 6:43 / km | |
| shoes: adiSTAR Cushion 6 |
| Before, between and after intervals. |
| stretching 10:00 [3] | |
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Wednesday May 28 |
| Cycling (Mountain bike) 1:39:30 [2] 30 km (3:19 / km) +520m 3:03 / km | |
| ahr:113 max:132 |
| Perfect weather for biking. Eigi - Wettingen - Schartenfels - Ehrendingen - Dielsdorf - Buchs.
Did a mesurement of elevation using two devices simultaneously (GPS Garmin Forerunner 305 and Polar S 720i). See comparison.
Curves look much the same, but ascent given by GPS analysis SW is far too high... Polar using barometric measurement gives a much better estimate. |
| stretching 10:00 [0] | |
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Tuesday May 27 |
| Running intervals 16:00 [5] 4.2 km (3:49 / km) | |
| max:159 shoes: adiSTAR Cushion 6 |
| Intervals: 4 sets of 4 minutes. 1x 4 min, 2x 2 min, 4x 1 min, 8x 30 s. |
| Running warm up/down 48:00  7.5 km (6:24 / km) +120m 5:56 / km | |
| shoes: adiSTAR Cushion 6 |
| Before/after interval training and between intervals and sets. |
Monday May 26 |
| Running 58:46 [3] 10 km (5:53 / km) +150m 5:28 / km | |
| ahr:127 max:145 shoes: adiSTAR Cushion 6 |
| Aerbist - Birch - Otelfingen - Breitlen. |
Sunday May 25 |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: adiSTAR Cushion 6 |
| Warm up/down for 1st of 2 town o races in Buelach. |
| Orienteering race 12:02 [5] * 2.4 km (5:01 / km) +20m 4:49 / km | |
| shoes: adiSTAR Cushion 6 |
| Sprint #1 of Buelacher Town-O. Technically easy course. Had 1 crash (to control #2) and 2 minor mistakes in the 10..15 s range. Best time H60. |
| stretching 10:00 [0] | |
| |
| Between the 2 races. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Nike Free |
| Warm up for 2nd sprint. |
| Orienteering race 11:53 [5] * 2.4 km (4:57 / km) +40m 4:34 / km | |
| shoes: Nike Free |
| 2nd sprint of Buelacher Town-O. Chasing start, had to go first, 26 s in front. Was a bit nervous, but was able to run with good concentration. Only lost a few seconds to control #3. Stayed in front all the time and could even slow down for the last 200m into the finish. |
Saturday May 24 |
| Note | |
| (rest day) |
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Friday May 23 |
| Running intervals 20:00  4 km (5:00 / km) | |
| max:156 shoes: adiSTAR Cushion 6 |
| At the Track in Regensdorf. 2 sets of 10x 30s on / 30 s off. (130m/70m). Hopefully a good preparation for the 2 town O sprints in Buelach next Sunday. |
| Running warm up/down 36:00 [2] 5.5 km (6:33 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before/after intervals and between sets. |
| stretching 10:00 [0] | |
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Thursday May 22 |
| Cycling (Mountain bike) 1:50:00  36 km (3:03 / km) +300m 2:56 / km | |
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| Regensberg - Dielsdorf - Buelach - Neeracherried - Dielsdorf - Buchs. |
Wednesday May 21 |
| Orienteering tempo 31:15 [4] ** 6 km (5:12 / km) +50m 5:00 / km | |
| shoes: adiSTAR Cushion 6 |
| Reran the race of last Sunday, Town O in Aarau. Lower back seems ok again.
Tested trickiest leg (18-19). Ran 2 alternatives: 2:32 and 2:36. My time in the race was 4:56 ... |
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| C • Scheint mir ein interessant... 2 |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before and after O training. Also tested route variant of the most difficult leg. |
Tuesday May 20 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:112 max:129 |
| On ergo bike. Lower back was hurting (was not a good idea to do certain back exercises yesterday). So had to throw in an impact-free workout today. |
Monday May 19 |
| Strength (Machines) 20:00 [1] | |
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| The usual exercises, reduced weight for back and shoulder, they are still a bit sore. |
| Cycling warm up/down 10:00 [1] 4 km (2:30 / km) | |
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| Warm up for strength training. |
| stretching 10:00 [0] | |
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Sunday May 18 |
| Orienteering race 35:53 [5] *** 6.5 km (5:31 / km) +50m 5:19 / km | |
| ahr:152 max:159 shoes: adiSTAR Cushion 6 |
| Town orienteering race in Aarau. Legs didn't feel fresh after trainings of last 2 days. Had a decent race until control #17 (of 22) with only 2 or 3 minor mistakes of maybe 5 s each. Then a bad leg to #18, including a dead end and an unnecessary loop around a building (about 40s lost). A very bad route to #19 followed. Didn't see a reasonable route, included a dead end again, lost nearly 2 minutes.
Winning time was 32 minutes which was out of reach today. Best I could do would be maybe 33:30. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before the race. |
Saturday May 17 |
| Orienteering 48:29 [4] **** 5.4 km (8:59 / km) +200m 7:35 / km | |
| ahr:143 max:152 shoes: Integrators3 |
| O training Trin-Mulin. "OL für alle", course A2 (middle distance, very difficult) |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators3 |
| To/from CC. |
| stretching 10:00 [0] | |
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Friday May 16 |
| Running (Morning jog) 22:26 [2] 4 km (5:36 / km) +60m 5:13 / km | |
| shoes: adiSTAR Cushion 6 |
| Parlatsch loop. |
| Running intervals 20:00 4.2 km (4:46 / km) | |
| max:158 shoes: adiSTAR Cushion 6 |
| 2 sets of 10x 30s on, 30s off. On distance was 2.6 km, off distance 1.6 km. |
| Running warm up/down 39:00 [2] 6 km (6:30 / km) +100m 6:00 / km | |
| shoes: adiSTAR Cushion 6 |
| Before/after intervals and between sets. |
| stretching 10:00 [0] | |
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Thursday May 15 |
| Note | |
| (rest day) |
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Wednesday May 14 |
| Running intervals 16:00  4 km (4:00 / km) | |
| max:158 shoes: adiSTAR Cushion 6 |
| 4x 4 minutes as 1x 4 min, 2x 2 min, 4x 1 min, 8x 30 s. Recovery jogging between intervals and sets. |
| Running warm up/down 1:14:00 [2] 11 km (6:44 / km) +200m 6:10 / km | |
| shoes: adiSTAR Cushion 6 |
| Before, between and after intervals. |
| stretching 10:00 [0] | |
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Tuesday May 13 |
| Note | |
| (rest day) |
| |
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| C • OL Training 3 |
Monday May 12 |
| Orienteering race 39:17 [5] 5.5 km (7:09 / km) +90m 6:36 / km | |
| shoes: Integrators3 |
| 3 Days of Belgium Day 3.
7th for the day, 4th total. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race. |
Sunday May 11 |
| Orienteering race 40:09 [5] 5.6 km (7:10 / km) +60m 6:48 / km | |
| shoes: Integrators3 |
| 3 Days of Belgium Day 2.
4th for the day. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race. |
Saturday May 10 |
| Orienteering race 40:49 [5] *** 5.6 km (7:17 / km) +50m 6:59 / km | |
| shoes: Integrators3 |
| 3 Days of Belgium Day 1.
3rd place out of 51 runners. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators3 |
| Before the race. |
Friday May 9 |
| Note | |
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| Travel day. To Arlon for 3 Days of Belgium. |
Thursday May 8 |
| Cycling (Mountainbike) 1:39:33 [2] 34.5 km (2:53 / km) +400m 2:44 / km | |
| ahr:112 max:126 |
| Buchs - Regensdorf - Katzensee -Seebach - Affoltern - Regensdorf - Buchs - Otelfingen. |
| stretching 10:00 [0] | |
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Wednesday May 7 |
| Orienteering tempo 39:33 [4] 7 km (5:39 / km) +120m 5:12 / km | |
| ahr:149 max:155 shoes: adiSTAR Cushion 6 |
| O training in Pfaeffikon. Town orienteering. |
| Running warm up/down 30:00 [2] 5 km (6:00 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before and after the O training. |
Tuesday May 6 |
| Running (Morning run) 30:40 [2] 5.5 km (5:35 / km) +90m 5:09 / km | |
| ahr:120 max:135 shoes: adiSTAR Cushion 6 |
| Breitlen loops. |
| Strength (Machines) 20:00 [1] | |
| |
| Not able to do the full program - shoulder still sore. |
| stretching 10:00 [0] | |
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| Cycling (Mountainbike) 1:12:13 [2] 27 km (2:40 / km) +200m 2:35 / km | |
| ahr:119 max:133 |
| To gym in Regensdorf via Oetlikon - Buchs. Back via Katzensee - Regensdorf - Buchs -Otelfingen. |
Monday May 5 |
| Note | |
| (rest day) |
| |
Sunday May 4 |
| Orienteering race 24:48 [5] * 4.85 km (5:07 / km) +50m 4:52 / km | |
| ahr:153 max:160 shoes: adiSTAR Cushion 6 |
| Town O race in Olten. Nice spring weather for a technically easy course. Had a perfect race, really coudn't be faster. Legs were not the freshest for the 4th race within 4 days. But winning again... |
| Running warm up/down 18:00 [2] 2.5 km (7:12 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before and after the race. |
Saturday May 3 |
| Orienteering race 32:42 [4] **** 3.8 km (8:36 / km) +180m 6:57 / km | |
| ahr:149 max:156 shoes: Integrators3 |
| 20th CO de la Riviera. Near Bouveret at the Lake of Geneva. Perfect conditions again. Technical terrain, a slope with rough footing. Decent race with one stupid mistake to control #3 (running too far on path, 1.5 minutes lost). Didn't push very hard, HR was on the low side. But with some luck, best time again. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race. |
| stretching 10:00 [0] | |
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Friday May 2 |
| Orienteering race 19:48 [5] * 3.85 km (5:09 / km) +20m 5:01 / km | |
| ahr:151 max:158 shoes: adiSTAR Cushion 6 |
| 19th CO de la Riviera. Town orienteering in Vevey. A nice and technically easy sprint/middle course on a map with scale 1:3k. Good weather conditions again this evening. Had a near perfect race, maybe 10 s of mistakes... Best time M60 again. |
| Running warm up/down 5:00 [2] 0.8 km (6:15 / km) | |
| shoes: adiSTAR Cushion 6 |
| Short warm up. Kept it short after walking more than 9 km( 2h). from the campsite to the center of Vevey, back to the campsite and later then once more to the center of Vevey to the start of the race.
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Thursday May 1 |
| Orienteering race 45:23 [5] *** 6 km (7:34 / km) +160m 6:40 / km | |
| shoes: Integrators3 |
| CO Vaudoise, regional event in Froideville near Lausanne. Nice weather, not so nice forest (wet footing, brambles). Had a decent race. A mistake of 1.5 minutes when running out of control #9 (wrong direction). Finally skipped the last control, ran to the finish and had to head back (another 30 s). Still good enough to win M60 (out of 18 runners) though. |
| Running warm up/down 5:00 [2] 0.8 km (6:15 / km) | |
| shoes: Integrators3 |
| Short warm up before the race. |
