Sunday Sep 24 |
 | Cycling race (Bike-O) 1:10:42 [3] ** 19.3 km (3:40 / km) +300m 3:24 / km | |
| ahr:130 max:142 (injured) |
| Bike orienteering in Lueterkofen. Won in class OM, hehe. Okay, only 3 competitors, but a win is a win! Foot did not hurt, my pace was rather low again (low HR). |
| Cycling warm up/down 10:00 [1] 2 km (5:00 / km) | |
| |
| Warm up for the race. |
Saturday Sep 23 |
| Cycling race (Bike-O) 1:35:31 [3] ** 26 km (3:40 / km) +300m 3:28 / km | |
| ahr:129 max:141 (injured) |
| Bike O championship in Lueterkofen. Unable to run, left foot hurts badly, but biking is still ok. I was not able to go at a high pace, at least no fatal errors this time. Lost about 20 minutes to the winning time... |
| Cycling warm up/down 15:00 [2] 3 km (5:00 / km) | |
| |
| Before the race. |
Friday Sep 22 |
| Orienteering race 44:06 [5] *** 5.1 km (8:39 / km) +110m 7:48 / km | |
| shoes: Integrators |
| Night O race in Grafenried. After testing my left foot in the afrernoon I decided to do orienteering this weekend. No problems during the race. A good race, only minor mistakes: best time. Foot still ok. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators |
| Before and after the race. |
| Note | |
| (injured) |
| After the night race I did a massage of my left foot. This was a very bad idea, the pressure just switched on the pain again...
No further foot orienteering this weekend. Maybe biking will be possible. |
Thursday Sep 21 |
| Cycling 2:01:00 [2] 37 km (3:16 / km) +650m 3:00 / km | |
| ahr:117 max:146 (injured) |
| Laegern-Hochwacht, Laegernweid, Regensberg, Nassenwil, Niederhasli, Oberglatt, Oberhasli, Watt, Buchs, Otelfingen. |
Wednesday Sep 20 |
| Cycling 2:12:24 [3] 41.6 km (3:11 / km) +600m 2:58 / km | |
| ahr:124 max:150 (injured) |
| Wuerenlos-Huettikerberg-Altberg-Gubrist-Hoenggerberg-
Kaeferberg-Affoltern-Katzensee-Buchs-Otelfingen.
MotionBased
|
Tuesday Sep 19 |
| Running (Morning run) 29:31 [2] 5.5 km (5:22 / km) +95m 4:56 / km | |
| ahr:120 max:133 shoes: Asics Gel DS Trainer IX |
| Breitlen loops |
| Orienteering 53:36 [4] *** 7.5 km (7:09 / km) +200m 6:18 / km | |
| ahr:140 max:149 shoes: Integrators |
| O training Strassberg. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) +50m 6:09 / km | |
| shoes: Integrators |
| From the parking lot to o training and back. |
| Note | |
| (injured) |
| Outside of left foot injured |
Monday Sep 18 |
| Strength (Machines) 46:00 [1] | |
| |
| ncludes 10 minutes of warm up (indoor cycling) + some stretching.
|