Sunday Aug 31 |
 | Orienteering race 36:44 [4] *** 4.5 km (8:10 / km) +150m 7:00 / km | |
| ahr:147 max:159 shoes: Integrators3 |
| Day 3 of Highlands Open. "Long Distance" in Cesuna di Roana.
Long distance to the starting area, managed to be there just in time. Missed 1st control (1 minute). Slowed down then in the technical parts and had a near perfect race for the rest of the course. Best time again in M60 (30 runners). |
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| C • Gratuliere zum Sieg. Da has... 1 |
| Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +150m 6:09 / km | |
| shoes: Integrators3 |
| To the start of the race. |
Saturday Aug 30 |
| Orienteering race 18:20 [5] ** 3 km (6:07 / km) +40m 5:44 / km | |
| shoes: Nike Free |
| Day 2 of Highlands Open. Sprint in the town of Asiago.
First had the usual problem of finding the start triangle on the map, then it went quite well. Lost a few seconds to #10 (hidden behind a bush). Missed the short routes to #20 (10s) and #21 (10s).
4th out of 70 runners in M50 (M50 was oldest class for sprint). |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Nike Free |
| Before the race. |
| stretching 10:00 [0] | |
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Friday Aug 29 |
| Orienteering race 33:29 [5] *** 3.5 km (9:34 / km) +150m 7:53 / km | |
| shoes: Integrators3 |
| Day 1 of Highlands Open in Gallio - Val di Nos, Middle Distance.
Semi open technical terrain, easy finish. Boomed control #8 (1.5 min) plus 2 or 3 minor mistakes in the 20 .. 30 s range. Still good enough to win M60. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
| Before the race. |
Thursday Aug 28 |
| Orienteering 45:00 [2] **** 4.5 km (10:00 / km) +150m 8:34 / km | |
| shoes: Integrators3 |
| Morning O training. Asiago Campi di Golf. Technical course with map 1:5k. |
| Orienteering 41:00 [2] **** 3 km (13:40 / km) +150m 10:56 / km | |
| shoes: Integrators3 |
| 2nd O training of the day. Prunno Turcio 1:10k. Rough terrain. |
| stretching 10:00 [0] | |
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Wednesday Aug 27 |
| Note | |
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| Travel day: to Asiago for Highlands Open. |
Tuesday Aug 26 |
| Running 1:10:15 [2] 11.5 km (6:07 / km) +250m 5:31 / km | |
| ahr:122 max:139 shoes: adiSTAR Cushion 6 |
| Lake Cresta - Uaul Grond - Bot Fiena. |
| stretching 10:00 [3] | |
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Monday Aug 25 |
| Running 50:41 [2] 8.5 km (5:58 / km) +150m 5:29 / km | |
| shoes: adiSTAR Cushion 6 |
| Recovery jogging. Aggenbuehl - Birch - Otelfingen. |
Sunday Aug 24 |
| Orienteering race 53:00 [5] *** 6.2 km (8:33 / km) +320m 6:48 / km | |
| ahr:149 max:157 (sick) shoes: Integrators3 |
| Still some headaches and light fever in the morning, but went racing anyway.
National event near Schüpfheim: while I was not able to push very hard, I had a decent race without major mistakes. Maybe sub-optimal route choice on the long leg to control #3. Remarkable: this leg consumed about half of my total running time. |
Saturday Aug 23 |
| Note | |
| (sick) (rest day) |
| Headaches, lower back pain. |
Friday Aug 22 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:115 max:130 |
| On ergo bike. |
Thursday Aug 21 |
| Running (Morning jog) 25:04 [2] 4.2 km (5:58 / km) +60m 5:34 / km | |
| shoes: adiSTAR Cushion 6 |
| Parlatsch loop. |
| Walking warm up/down 12:00 [2] 0.6 km (20:00 / km) +140m 9:14 / km | |
| shoes: Integrators3 |
| Climbing to the start of the O training (course of 3rd national event, June 08) |
| Orienteering 37:50  *** 4.2 km (9:00 / km) +170m 7:30 / km | |
| ahr:144 max:152 shoes: Integrators3 |
| O training Brambrüesch near Chur. Altitude up to 1800 m.
GPS-Track
Original race (RouteGadget). My time was 40:40. |
Wednesday Aug 20 |
| Running 39:29 [2] 6.3 km (6:16 / km) +100m 5:48 / km | |
| ahr:120 max:142 (rest day) shoes: adiSTAR Cushion 6 |
| Easy jogging Bot Fiena. |
| stretching 10:00 [0] | |
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Tuesday Aug 19 |
| Orienteering 44:28  *** 7.1 km (6:16 / km) +30m 6:08 / km | |
| ahr:140 max:151 shoes: Integrators4 |
| O-training Suhrhard. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators4 |
| Before the O training. |
| stretching 10:00 [0] | |
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Monday Aug 18 |
| Running (Morning jog) 39:15 [2] 7 km (5:36 / km) +100m 5:14 / km | |
| ahr:113 max:127 shoes: adiSTAR Cushion 6 |
| Otelfingen loop. |
| Running intervals 20:00 [4] 4.5 km (4:27 / km) | |
| max:158 shoes: adiSTAR Cushion 6 |
| Speed work on dirt roads, slightly downhillish. 2 sets of 10x 30s fast, 30s slow (typically 140m/80m). |
| Running warm up/down 38:00 [2] 5.2 km (7:18 / km) +150m 6:23 / km | |
| shoes: adiSTAR Cushion 6 |
| Before, after intervals and between sets. |
| stretching 10:00 [0] | |
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Sunday Aug 17 |
| Running (Morning jog) 20:37 [2] 3.6 km (5:44 / km) +65m 5:15 / km | |
| ahr:117 max:128 shoes: adiSTAR Cushion 6 |
| Hulligen loop. |
| Walking 35:00 [1] 2.5 km (14:00 / km) +350m 8:14 / km | |
| shoes: adiSTAR Cushion 6 |
| Hiking with poles to top of Laegern. Downhill not logged. |
Saturday Aug 16 |
| Running (Morning jog) 21:15 [2] 3.6 km (5:54 / km) +65m 5:25 / km | |
| ahr:117 max:128 shoes: adiSTAR Cushion 6 |
| Hulligen loop. |
| Orienteering race 48:03 [5] *** 7.5 km (6:24 / km) | |
| ahr:150 max:160 shoes: Integrators3 |
| Race near Aarau (Suhrhard). Flat and fast terrain. Some controls in the green. Boomed #3 (2.5 Min) and #9 (1 Min). Legs a bit tired, couldn't push very hard. |
| stretching 10:00 [0] | |
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Friday Aug 15 |
| Cycling (Indoor trainer) 1:15:00 [2] 33 km (2:16 / km) | |
| ahr:116 max:140 |
| On ergo bike. |
Thursday Aug 14 |
| Cycling 1:25:03 [2] 26 km (3:16 / km) +550m 2:57 / km | |
| ahr:117 max:138 |
| Mountain bike ride. Lägern round trip. Eigi - Schartenfels - Ehrendingen - Regensberg. |
Wednesday Aug 13 |
| Running (Morning jog) 39:12 [2] 7 km (5:36 / km) +100m 5:14 / km | |
| ahr:116 max:136 shoes: adiSTAR Cushion 6 |
| Otelfingen loop. |
| Orienteering race 45:02 [4] *** 5.9 km (7:38 / km) +200m 6:32 / km | |
| ahr:150 max:160 shoes: Integrators4 |
| Fricktaler Abend-OL. Good race, didn't push very hard. Ran on paths if possible. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators4 |
| Before the race. |
| stretching 10:00 [0] | |
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Tuesday Aug 12 |
| Running (Morning jog) 20:29 [2] 3.5 km (5:51 / km) +60m 5:23 / km | |
| ahr:120 max:134 shoes: adiSTAR Cushion 6 |
| Hulligen loop. |
| Cycling (Indoor trainer) 1:00:00 [2] 26 km (2:18 / km) | |
| ahr:123 max:138 |
| On ergo bike. Profile cross country. |
| stretching 10:00 [0] | |
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Monday Aug 11 |
| Running (Morning jog) 30:33 [2] 5.5 km (5:33 / km) +100m 5:06 / km | |
| ahr:117 max:135 shoes: adiSTAR Cushion 6 |
| Breitlen loops. |
Sunday Aug 10 |
| Note | |
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| Travel day. Home from Aveyron. |
Saturday Aug 9 |
| Orienteering race 44:43 [5] **** 5 km (8:57 / km) +120m 7:59 / km | |
| shoes: Integrators3 |
| 6 Jours de l'Aveyron, Day 6: Decent race, except near control #5. I lost map contact at the final approach, 7 minutes lost.
My total time for 6 days was 4:27:15. Winning time: 4:13:28 by Etienne Bousser, second best 4:30:23 by Janne Brunstedt.
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| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
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Friday Aug 8 |
| Orienteering race 45:22 [5] **** 5 km (9:04 / km) +120m 8:06 / km | |
| shoes: Integrators3 |
| 6 Jours de l'Aveyron, Day 5: map scale 1:5000. Some minor time losses (~30s) at the beginning near the controls. Bad route crossing the green to #8. A bad mistake finally at #12, about 4 minutes. On the positive side, good compass navigation on the long legs to #5 and #6. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
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Thursday Aug 7 |
| Note | |
| (rest day) |
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Wednesday Aug 6 |
| Orienteering race 45:49 [5] **** 5 km (9:10 / km) +120m 8:11 / km | |
| shoes: Integrators3 |
| 6 Jours de l'Aveyron, Day 4: Not good, not very bad, just about 5 minutes of mistakes. |
| Running warm up/down 8:00 [2] 1 km (8:00 / km) | |
| shoes: Integrators3 |
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Tuesday Aug 5 |
| Orienteering race 45:02 [5] **** 5 km (9:00 / km) +110m 8:07 / km | |
| shoes: Integrators3 |
| 6 Jours de l'Aveyron, Day 3: Bad race again. Lost 2 minutes at #3. Then lost map contact to #5: another 5 minutes lost. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
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Monday Aug 4 |
| Orienteering race 44:46 [5] **** 5 km (8:57 / km) +120m 8:00 / km | |
| shoes: Integrators3 |
| 6 Jours de l'Aveyron, Day 2: completely out of luck, bad mistakes and worst of all, I skipped control #16. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
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Sunday Aug 3 |
| Orienteering race 41:30 [5] **** 5 km (8:18 / km) +150m 7:13 / km | |
| shoes: Integrators3 |
| 6 Jours de l'Aveyron, Day 1.A good race in very technical terrain. Best time out of 90 runners, cool! |
| Running warm up/down 8:00 [2] 1 km (8:00 / km) | |
| shoes: Integrators3 |
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Saturday Aug 2 |
| Orienteering 20:00 [1] 2 km (10:00 / km) | |
| shoes: adiSTAR Cushion 6 |
| Visiting a few controls on training map near Couvertoirade. |
Friday Aug 1 |
| Orienteering race 1:28:25 [4] ***** 6.5 km (13:36 / km) +180m 11:57 / km | |
| shoes: Integrators3 |
| 3 Jours en Auvergne, Day 3. Very difficult terrain and bad weather conditions. About 25 minutes of mistakes. Nevertheless winning M60 again! Only 3 runners out of 15 within 2 h ... |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
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