Sunday Apr 15 |
 | Note | |
| (rest day) |
| Maintaining my wounds from yesterday's race. |
Saturday Apr 14 |
| |
| Event: Swiss Night O championship
|
| Orienteering race 45:55 [5] *** 5.4 km (8:30 / km) +220m 7:04 / km | |
| shoes: Integrators2 |
| Swiss Night O Championships in Rueti. Very good weather conditions. Rough terrain, steep slopes. Had a good run without major mistakes. On the way to control #11 I crashed down a very steep slope and lost my map... It took about 1.5 minutes to recover it. Was a bit groggy from then on. It was still fast enough for 2nd place. |
| Running warm up/down 25:00 [2] 3.5 km (7:09 / km) +100m 6:15 / km | |
| shoes: Integrators2 |
| Before and after the race. |
| Note | |
| |
| 6 "hard" days out of last 8 was probably too much. Plan is now to have a few easy days. |
Friday Apr 13 |
| Running 37:10 [2] 6.5 km (5:43 / km) +115m 5:15 / km | |
| ahr:115 max:134 shoes: Brooks Glycerin 4 |
| Easy evening jogging to Otelfingen. |
Thursday Apr 12 |
| Running (Morning run) 23:20 [2] 4 km (5:50 / km) +80m 5:18 / km | |
| ahr:110 max:122 shoes: Nike Free |
| An easy loop to Otelfingen. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators2 |
| To the start of the O'training. |
| Orienteering tempo 48:12 [4] *** 7.8 km (6:11 / km) +200m 5:29 / km | |
| ahr:149 max:157 shoes: Integrators2 |
| O'training Lauferberg. Reran course of last National Event, nearly at race pace. Tried some alternative routes, some worse, some better. GPS-Track |
Wednesday Apr 11 |
| Running (Morning run) 36:18 [2] 6.5 km (5:35 / km) +120m 5:07 / km | |
| ahr:119 max:135 shoes: Brooks Glycerin 4 |
| Otelfingen - Breitlen. |
| Running intervals 20:00 [4] 4 km (5:00 / km) +10m 4:56 / km | |
| max:155 shoes: Brooks Glycerin 4 |
| 2 sets of 10x 30s/30s (130m/70m) on the road at Otelfingen-Golf. |
| Running warm up/down 46:20 [2] 7.5 km (6:11 / km) +110m 5:45 / km | |
| shoes: Brooks Glycerin 4 |
| Before/ after intervals and between sets. |
Tuesday Apr 10 |
| Running (Morning run) 30:57 [2] 5.5 km (5:38 / km) +95m 5:11 / km | |
| ahr:122 max:136 shoes: Brooks Glycerin 4 |
| Breitlen loops. Recovery from the weekend's races. |
Monday Apr 9 |
| Orienteering race 57:43 [5] *** 6.5 km (8:53 / km) +240m 7:30 / km | |
| shoes: Integrators2 |
| Day 3 of Alsacian 3-Days. Chasing start. Started in 4th position, gained 1 at control #2. Then a fatal mistake to #4, lost more than 10 minutes there. Could regain some places, but motivation was down. Finished 5th. (25th time of the day..). Lower back no longer a problem, which is good. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators2 |
| To the start of the race. |