Thursday Jul 31 |
 | Orienteering race 37:31 [5] *** 4.5 km (8:20 / km) +100m 7:30 / km | |
| shoes: Integrators3 |
| 3 Jours en Auvergne, Day 2. Good race, winning M60. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
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Wednesday Jul 30 |
| Orienteering race 23:10 [5] *** 3.5 km (6:37 / km) | |
| shoes: Integrators3 |
| 3 Jours en Auvergne, Day 1. Sprint distance. Class: all men 21 and older. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
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Tuesday Jul 29 |
| Note | |
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| Travel day. To Clermont-Ferrand for 3 Days of the Auvergne. |
Monday Jul 28 |
| Running 26:35 [2] 4.5 km (5:54 / km) +50m 5:36 / km | |
| ahr:119 max:130 shoes: adiSTAR Cushion 6 |
| Evening jog from the campsite. Travel day (to France). |
Sunday Jul 27 |
| Orienteering race 44:05 [5] *** 5.2 km (8:29 / km) +140m 7:28 / km | |
| shoes: Integrators3 |
| OO.cup Day 5. Good race again. Best time of the day and co-winning OO.cup! cool! |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators3 |
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Saturday Jul 26 |
| Orienteering race 38:27 [5] *** 5.2 km (7:24 / km) +130m 6:34 / km | |
| shoes: Integrators3 |
| OO.cup Day 4. Good race, best time of the day. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
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| stretching 10:00 [0] | |
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Friday Jul 25 |
| Orienteering race 38:29 [5] **** 3.2 km (12:02 / km) +180m 9:23 / km | |
| shoes: Integrators3 |
| OO.cup Day 3. |
| Running warm up/down 8:00 [2] 1 km (8:00 / km) | |
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Thursday Jul 24 |
| Orienteering race 54:13 [5] **** 5.3 km (10:14 / km) +180m 8:45 / km | |
| ahr:145 max:154 shoes: Integrators3 |
| OO.cup Day 2. |
| Running warm up/down 8:00 [2] 1 km (8:00 / km) | |
| shoes: Integrators3 |
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Wednesday Jul 23 |
| Orienteering race 43:28 [5] **** 3.5 km (12:25 / km) +130m 10:28 / km | |
| shoes: Integrators3 |
| OO.cup Day 1. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
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Tuesday Jul 22 |
| Note | |
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| Travel day. To Slovenia. |
Monday Jul 21 |
| Running (Morning jog) 23:35 [2] 4 km (5:54 / km) +65m 5:27 / km | |
| ahr:118 max:130 shoes: adiSTAR Cushion 6 |
| To Lake Cresta. |
| Note | |
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| Travel day: to Slovenia for OO.cup. |
Sunday Jul 20 |
| Running 47:48 [3] 8.5 km (5:37 / km) +200m 5:02 / km | |
| ahr:131 max:157 shoes: adiSTAR Cushion 6 |
| Trin-Digg loop. Trin ramp in 4:00. |
Saturday Jul 19 |
| Running (Morning jog) 22:43 [2] 4 km (5:41 / km) +50m 5:21 / km | |
| shoes: adiSTAR Cushion 6 |
| Parlatsch loop. |
| Orienteering 48:09 [3] **** 4.8 km (10:02 / km) +230m 8:06 / km | |
| ahr:128 max:138 shoes: Integrators3 |
| O training Bot Fiena Trin. |
| Running warm up/down 18:00 [2] 3 km (6:00 / km) | |
| shoes: Integrators3 |
| To/from O training. |
| stretching 10:00 [0] | |
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Friday Jul 18 |
| Running 1:03:44 [3] 11 km (5:48 / km) +250m 5:12 / km | |
| ahr:130 max:142 shoes: adiSTAR Cushion 6 |
| Lake Cresta - Uaul Grond - Conn - Pintrun. |
Thursday Jul 17 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:112 max:127 |
| On ergo bike. Profile: cross country. |
Wednesday Jul 16 |
| Running (Morning jog) 20:51 [2] 3.5 km (5:57 / km) +55m 5:31 / km | |
| ahr:117 shoes: adiSTAR Cushion 6 |
| Hulligen loop. |
| Running 1:07:55  12.3 km (5:31 / km) +280m 4:57 / km | |
| ahr:134 max:152 shoes: adiSTAR Cushion 6 |
| Eigi - Wettingen. |
| stretching 10:00 [0] | |
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Tuesday Jul 15 |
| Cycling 1:23:47 [2] 25.5 km (3:17 / km) +400m 3:03 / km | |
| ahr:120 max:132 |
| Mountain bike ride. Laegern round trip. Eigi - Schartenfels - Ehrendingen - Niederweningen - Regensberg. |
Monday Jul 14 |
| Running (Morning jog) 29:40 [2] 5.5 km (5:24 / km) +90m 4:59 / km | |
| ahr:118 max:134 shoes: adiSTAR Cushion 6 |
| Breitlen loops. |
| Running intervals 20:00 [4] 4.5 km (4:27 / km) | |
| max:153 shoes: adiSTAR Cushion 6 |
| 2 sets of 10x 30s fast / 30s slow. On trails/roads, downhillish. |
| Running warm up/down 40:27 [2] 5.6 km (7:13 / km) +120m 6:31 / km | |
| shoes: adiSTAR Cushion 6 |
| Before, after intervals and between sets. |
| stretching 10:00 [0] | |
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Sunday Jul 13 |
| Running 48:05 [3] 8.5 km (5:39 / km) +150m 5:12 / km | |
| ahr:127 max:140 shoes: adiSTAR Cushion 6 |
| Evening jogging. Aggenbuehl - Birch - Otelfingen - Breitlen. |
Saturday Jul 12 |
| Note | |
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| Travel day: home from Holland-OL. |
Friday Jul 11 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race. |
| Orienteering race 43:28 [4] *** 5.5 km (7:54 / km) | |
| shoes: Integrators3 |
| Holland-OL Day 5. Vrachelse Heide, same map as Day 4. 2 bad mistakes this time, only 2nd place for the day.
Lost map contact approaching control #7 and lost more than 2 minutes relocating. Another 4 minutes was spent searching for control # 12, mapping of a narrow road was a bit strange there.
Anyway, 1st place total, cool. |
Thursday Jul 10 |
| Running warm up/down 5:00 [2] 0.8 km (6:15 / km) | |
| shoes: Integrators3 |
| Before the race. |
| Orienteering race 40:05 [4] *** 6 km (6:41 / km) | |
| shoes: Integrators3 |
| Holland-OL Day 4. Vrachelse Heide, many trails. After a small mistake to control #1 (30 s) a good race and best time again! Since best 4 events out of 5 were counted, I already had won the Holland-OL!
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| Orienteering 7:00 [3] ** 0.8 km (8:45 / km) | |
| shoes: Integrators3 |
| Another side event of the Holland-OL: Micro O in the organizer's rather big-sized garden. Pouring rain during qualification and final. I did a bad mistake, going from #1 to #3 and therefore did not qualify for A final...
But was alowed to run the Final course anyway. |
| stretching 10:00 [0] | |
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Wednesday Jul 9 |
| Running warm up/down 8:00 [2] 1 km (8:00 / km) | |
| shoes: Integrators3 |
| Before the race. |
| Orienteering race 52:00 [4] *** 6.5 km (8:00 / km) | |
| ahr:144 max:155 shoes: Integrators3 |
| Holland-OL Day 3. Map Vijf Eiken. After a good start until control #7, I missed #8 (tree in dark green thicket!) and lost more than 3 minutes. To #10 then, I lost map contact and it took a long time to relocate (5 minutes lost). Rest ok. But since the others had problems too, best time for me again. |
Tuesday Jul 8 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race. |
| Orienteering race 48:17 [4] *** 6.5 km (7:26 / km) | |
| ahr:148 max:157 shoes: Integrators3 |
| Holland-OL Day 2. Gilze-Rijen military airfield. Mostly in the forest, not on the runways. A good race with one mistake in the final part again (1.5 minutes). Best time M60 again. |
Monday Jul 7 |
| Running warm up/down 5:00 [2] 0.5 km (10:00 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before another side event of Holland-O, a labyrinth O. |
| Orienteering race 6:45 [3] ** 0.5 km (13:30 / km) | |
| shoes: adiSTAR Cushion 6 |
| Labyrinth O, 1st part outdoors, then indoors. A complete desaster. Problems to find the entrance of the labyrinth, then changing to indoors, didn't see a lot in the darkness. |
| Running warm up/down 1:00 [2] 1.5 km (40 / km) | |
| shoes: Integrators3 |
| Before the "serious" event of the day. |
| Orienteering race 42:15 [5] *** 6 km (7:02 / km) | |
| shoes: Integrators3 |
| Holland-OL, Day 1. Map Vughtsche Heide. Had a good race with only one mistake at the 2nd last control, which was well hidden in the green, and it started to rain intensively. 1st in class M60 (only 8 runners there). |
Sunday Jul 6 |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Nike Free |
| Before/after sprint race. |
| Orienteering race 19:44 [5] 3.8 km (5:12 / km) | |
| shoes: Nike Free |
| Holland-OL warm up event: Sprint O in the town of Breda. Had a decent race with 2 minor mistakes (route choice, 30s and 10s). |
Saturday Jul 5 |
| Note | |
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| Travel day: to Holland 5 Days. |
Friday Jul 4 |
| Orienteering 1:25:41 [3] *** 11 km (7:47 / km) +350m 6:43 / km | |
| ahr:127 max:141 shoes: Integrators3 |
| O training Egg-Platten, some controls of 5er-Staffel. |
| stretching 12:00 [0] | |
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Thursday Jul 3 |
| Running 48:11 [2] 8.5 km (5:40 / km) +150m 5:13 / km | |
| ahr:125 max:138 shoes: adiSTAR Cushion 6 |
| Aggenbuehl - Birch - Otelfingen - Breitlen. |
Wednesday Jul 2 |
| Running (Morning jog) 20:29 [2] 3.5 km (5:51 / km) +50m 5:28 / km | |
| shoes: adiSTAR Cushion 6 |
| Hulligen loop. |
| Orienteering 59:09 [3] *** 6.5 km (9:06 / km) +290m 7:26 / km | |
| ahr:132 max:144 shoes: Integrators3 |
| OLG Cordoba O training. Gmeumeri near Wettingen. High temperature ->easy pace. |
| Cycling 34:51 [2] 10.5 km (3:19 / km) +150m 3:06 / km | |
| ahr:109 max:125 |
| Mountain bike ride to/from O training. |
| stretching 10:00 [0] | |
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Tuesday Jul 1 |
| Cycling 1:06:18 [2] 22.5 km (2:57 / km) +200m 2:49 / km | |
| ahr:103 max:124 |
| Mountain bike ride: Wuerenlos - Gmeumeri - Otelfingen - Buchs. Felt tired. Low HR. |