Sunday Mar 11 |
 | Orienteering race 36:57 [5] *** 6.3 km (5:52 / km) +20m 5:46 / km | |
| shoes: Integrators2 |
| Local event near Aarau. Sunny weather again. Very flat and fast terrain. Probably I was running a tad too fast: boomed controls #3, 6 and 8. Each time I lost about 1 minute. I had the best time still, but mispunched a control... At #11 I punched at a pit instead a knoll only a few meters away. Too bad, a fast training session anyway. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before the race. |
Saturday Mar 10 |
| Orienteering race 35:55 [5] *** 5.1 km (7:03 / km) +115m 6:20 / km | |
| shoes: Integrators2 |
| Regional event near Hedingen. Sunny weather, but cold. Lots of brambles. Made a mistake when attacking control #6, lost more than 2 minutes there. Rest was ok then. Best time M60. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km | |
| |
| Before and after the race. |
Friday Mar 9 |
| Running (Morning run) 30:42 [2] 5.5 km (5:35 / km) +95m 5:08 / km | |
| ahr:120 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Cycling (Indoor trainer) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:104 max:122 shoes: Nike Free |
| On TravelMag. Included 2 surges of 10 minutes. |
Thursday Mar 8 |
| Note | |
| (rest day) |
| |
Wednesday Mar 7 |
| Running 1:04:00 [3] 10.6 km (6:02 / km) +250m 5:24 / km | |
| ahr:132 max:147 shoes: Brooks Glycerin 4 |
| Lake Cresta - Conn - Pintrun. |
Tuesday Mar 6 |
| Running intervals 20:00 [4] 4 km (5:00 / km) +50m 4:42 / km | |
| max:154 shoes: Brooks Glycerin 4 |
| 20x 30s/30s run/jog, approx. 130m/70m on the road. Should do this type of workout at the track (better controlled conditions). See article (link provided by speedy). |
| Running warm up/down 26:51 [2] 4.5 km (5:58 / km) +90m 5:25 / km | |
| shoes: Brooks Glycerin 4 |
| Before and after 30/30 training. |
Monday Mar 5 |
| Running 49:53 [3] 8.5 km (5:52 / km) +200m 5:15 / km | |
| ahr:127 max:145 shoes: Brooks Glycerin 4 |
| Trin-Digg loop. Rather easy pace. |