Sunday Jun 17 |
 | Orienteering race 28:31 [4] * 5.3 km (5:23 / km) +60m 5:06 / km | |
| ahr:149 max:156 shoes: Brooks Glycerin 4 |
| City race Zofingen, regional event. Good weather conditions, sunny. Too many mistakes today, my concentration was not up to the task. Worst error happened to control #19, where I was reading the route to #20 -> 80s lost. Total time lost was nearly 3 minutes. 2nd place, 30s behind winner. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) +50m 6:40 / km | |
| shoes: Brooks Glycerin 4 |
| Before the race. |
| Note | |
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| A rather intensive week including an interval training and 4 races. Tiredness was obvious at the final race: heavy legs, lack of concentration, many mistakes. Some recovery days are required now. |
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| C • But it seems like maybe you ar... 3 |
Saturday Jun 16 |
| Orienteering race 56:05 [4] *** 6.6 km (8:30 / km) +235m 7:13 / km | |
| ahr:149 max:158 shoes: Integrators2 |
| Dietiker OL, regional event. Some parts very green. Didn't push too hard, spiked all controls. Some route choices not optimal. Best time M60. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) +60m 6:31 / km | |
| shoes: Integrators2 |
| Before the race. |
Friday Jun 15 |
| Orienteering race 36:08 [5] * 6.4 km (5:39 / km) +75m 5:20 / km | |
| shoes: Brooks Glycerin 4 |
| impOLs OL Cup. 1st race. City race in Olten. Had a good race. Lost some time only at the last control, where a fence was not mapped correctly.
The map |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Brooks Glycerin 4 |
| Before the race. |
Thursday Jun 14 |
| Cycling 36:00 [1] 14 km (2:34 / km) +65m 2:31 / km | |
| ahr:106 max:117 |
| To the gym Regensdorf via Oetlikon. |
| Strength (Machines) 36:00 [1] | |
| shoes: Nike Free |
| Some stretching included. |
| Cycling 53:00 [2] 18.5 km (2:52 / km) +185m 2:44 / km | |
| ahr:114 max:131 |
| Home from the gym Regensdorf - Katzensee - Buchs - Otelfingen. |
Wednesday Jun 13 |
| Cycling (Indoor cycling) 30:00 [1] 11 km (2:44 / km) | |
| ahr:97 max:120 shoes: Nike Free |
| On TravelMag. |
| Orienteering race 42:40 [4] *** 5.7 km (7:29 / km) +215m 6:18 / km | |
| ahr:149 max:159 shoes: Integrators2 |
| ASVZ Championships Adlisberg. Had a near perfect race. Didn't push the pace very hard but I was tired at the final ascent. |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| shoes: Integrators2 |
| Before and after the race. |
Tuesday Jun 12 |
| Running intervals 20:00 [4] 4 km (5:00 / km) | |
| max:162 shoes: Brooks Glycerin 4 |
| At the track in Regensdorf. 2 sets of 10x 30s/30s (130m/70m) with 5 minutes rest (walking) between sets. |
| Running warm up/down 32:00 [2] 5 km (6:24 / km) | |
| shoes: Brooks Glycerin 4 |
| Road/track before and after intervals. Some pain in the knee the first few minutes. |
Monday Jun 11 |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| Includes warm up (10' of cycling) + some stretching. |