Sunday Oct 7 |
| |
| Event: 6. National Race / Schaffhausen
|
 | Orienteering race 55:17 [4] *** 7.5 km (7:22 / km) +260m 6:17 / km | |
| ahr:152 max:159 shoes: Integrators3 |
| National event on Hohenklingen near Stein am Rhein. Decent race except a bad mistake to control #3 (wrong direction) where I lost 1.5 minutes. Didn't push hard enough after that for the rest of the race. 5th out of 46. Not quite happy with this race. |
| Running warm up/down 12:00 [2] 1.5 km (8:00 / km) | |
| shoes: Integrators3 |
| Before the race. |
Saturday Oct 6 |
| Running 35:00 [2] 6 km (5:50 / km) +60m 5:33 / km | |
| shoes: Brooks Glycerin 4 |
| Sur Aua - Prada - Isla on roads/trails. Preparation for tomorrow's race. Included some short sprints and a tempo section (500m 1:48). |
Friday Oct 5 |
| Note | |
| (rest day) |
| Hiking in Uaul Grond - Flims: ~ 2.5h. |
Thursday Oct 4 |
| Running long 1:29:09 [2] 14.3 km (6:14 / km) +350m 5:33 / km | |
| ahr:124 max:144 shoes: Brooks Glycerin 4 |
| Long jog in Uaul Grond Flims. Lake Cresta - Lake Cauma - Conn - Pintrun. |
Wednesday Oct 3 |
| Running (Morning jog) 22:40 [2] 4 km (5:40 / km) +45m 5:22 / km | |
| ahr:117 max:132 shoes: Brooks Glycerin 4 |
| Parlatsch loop. |
| Running intervals 11:40 [5] 3 km (3:53 / km) | |
| max:155 shoes: Brooks Glycerin 4 |
| Trail running at Isla. 5x 600 m, ~2:20 each. 2 minutes rest (walk) between intervals. |
| Running warm up/down 22:00 [2] 3.5 km (6:17 / km) | |
| shoes: Brooks Glycerin 4 |
| Before/ after intervals. |
Tuesday Oct 2 |
| Running (Morning run) 30:40 [2] 5.5 km (5:35 / km) +90m 5:09 / km | |
| ahr:122 max:136 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Running 48:19 [3] 8 km (6:02 / km) +200m 5:22 / km | |
| ahr:134 max:153 shoes: Brooks Glycerin 4 |
| Trin-Digg loop. Trin-Ramp: 4:42. |
Monday Oct 1 |
| Cycling (Indoor trainer) 1:00:00 [1] 24 km (2:30 / km) | |
| ahr:99 max:117 (rest day) |
| Recovery from the weekend's races. |