Sunday Nov 4 |
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| Event: TOM - Swiss Team Orienteering Championships
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 | Orienteering race 54:11 [4] *** 7.2 km (7:32 / km) +150m 6:49 / km | |
| shoes: Integrators3 |
| Swiss Team O Championship in Domdidier. Class H185 with Hans Baumann and Franz Wyss. We had a good race, very good teamwork, no major mistakes. 1st place.
I did 3 sections of the course, 6 controls out of 16. Lower back still a bit sore, but running at a higher pace was possible without much pain. Forest was rather green (brambles), staying on the trails was the preferred option.
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| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race. |
Saturday Nov 3 |
| Cycling (Indoor trainer) 45:00 [1] 19 km (2:22 / km) | |
| ahr:99 max:114 (rest day) |
| Recovery ride on TravelMag. |
| stretching 5:00 [0] | |
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Friday Nov 2 |
| Cycling (Indoor trainer) 1:00:00 [1] 25 km (2:24 / km) | |
| ahr:99 max:117 |
| Morning ride on TravelMag. |
| Orienteering 50:00 [2] *** 5 km (10:00 / km) +200m 8:20 / km | |
| ahr:125 max:145 shoes: Integrators3 |
| O-training Eigi. |
| Running warm up/down 22:00 [2] 3.5 km (6:17 / km) +50m 5:52 / km | |
| shoes: Integrators3 |
| To/from o-training. |
Thursday Nov 1 |
| Cycling (Indoor trainer) 1:00:00 [1] 25 km (2:24 / km) | |
| ahr:102 max:119 (injured) |
| Morning ride on TravelMag. |
| Running 46:38 [3] 8 km (5:50 / km) +150m 5:20 / km | |
| ahr:130 max:150 shoes: Brooks Glycerin 4 |
| Otelfingen-Breitlen. |
Wednesday Oct 31 |
| Cycling (Indoor trainer) 1:00:00 [1] 25 km (2:24 / km) | |
| ahr:106 max:127 (injured) |
| Morning ride on TravelMag. |
| Running 1:04:14 [3] 11 km (5:50 / km) +120m 5:32 / km | |
| ahr:140 max:168 shoes: Brooks Glycerin 4 |
| Otelfingen-Golf on roads and trails. Included 5x 3 minutes tempo. Still slightly handicapped by lower back pain. HR seems high (FR305 measured). |
| stretching 5:00 [0] | |
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Tuesday Oct 30 |
| Cycling (Indoor trainer) 1:20:00 [1] 33 km (2:25 / km) | |
| ahr:108 max:128 (injured) |
| On TravelMag. |
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| C • und wagst... 2 |
| Cycling intervals (Indoor trainer) 40:00 [2] 17 km (2:21 / km) | |
| ahr:111 max:142 |
| One more TravelMag session. Included 10x 60s hard, 60s recovery. |
Monday Oct 29 |
| Cycling (Indoor trainer) 1:00:00 [3] 25 km (2:24 / km) | |
| ahr:108 max:129 (injured) |
| On TravelMag. |
| Running 41:11 [3] 7 km (5:53 / km) +120m 5:25 / km | |
| ahr:127 max:154 shoes: Brooks Glycerin 4 |
| Trying to run again. Lower back still sore, but jogging was possible without much pain. Could even push a little when running uphills. |