Sunday Sep 23 |
| |
| Event: Swiss O championship long
|
 | Orienteering race 1:06:13 [4] *** 7.6 km (8:43 / km) +270m 7:24 / km | |
| shoes: Integrators3 |
| Swiss Champs Long Distance in Bowil. Fatal mistake at the beginning: wrong control which looked exactly like my #1 (same control description). Finally I found it to be my #7... About 6 minutes lost already! Had the strong desire to quit, but nevertheless did proceed with subzero motivation. Jogging/hiking uphill, running downhill. This was a frustrating experience: bad race after a period of good training. |
| Running warm up/down 20:00 [2] 2 km (10:00 / km) +150m 7:16 / km | |
| shoes: Integrators3 |
| To the start of the race. |
Saturday Sep 22 |
| |
| Event: 5. National Race
|
| Orienteering race 31:19 [5] *** 4.1 km (7:38 / km) +160m 6:23 / km | |
| shoes: Integrators3 |
| National event in Bowil. Had a decent race, no mistakes, but didn't push hard enough. 4th place, 1:35 behind winner. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators3 |
| Before the race. |
Friday Sep 21 |
| Cycling 1:23:43 [2] 31 km (2:42 / km) +200m 2:37 / km | |
| ahr:115 max:129 |
| Oetlikon - Katzensee - Buchs - Otelfingen. |
Thursday Sep 20 |
| Orienteering 51:40 [3] *** 7.2 km (7:11 / km) +220m 6:13 / km | |
| shoes: Integrators2 |
| O training Pfaeffikon (Stoffel/Rosinli) Reran course of recent national event. Tried some alternative routes. |
| Running warm up/down 12:00 [2] 1.5 km (8:00 / km) +70m 6:29 / km | |
| shoes: Integrators2 |
| |
Wednesday Sep 19 |
| Running (Morning run) 30:01 [2] 5.5 km (5:27 / km) +90m 5:03 / km | |
| ahr:121 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Running intervals 15:00 [5] 3.6 km (4:10 / km) +75m 3:46 / km | |
| max:162 shoes: Brooks Glycerin 4 |
| Breitlen loop (short) 5x 3 minutes. 2 min jogging between intervals. |
| Running warm up/down 31:35 [2] 5 km (6:19 / km) +60m 5:58 / km | |
| shoes: Brooks Glycerin 4 |
| Before, between and after intervals. |
Tuesday Sep 18 |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| Includes warm up (10 min of indoor cycling) + some stretching. |
Monday Sep 17 |
| Orienteering 46:13 [3] *** 6 km (7:42 / km) +200m 6:36 / km | |
| shoes: Integrators3 |
| O training Blasenflue. EOM relevant terrain. Did H60 course of Emmentaler OL 06. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators3 |
| Parking to start, finish to parking at Moosegg, before and after o training. |