Sunday Mar 9 |
 | Orienteering race 41:07 [4] 5.5 km (7:29 / km) +165m 6:30 / km | |
| ahr:149 max:158 shoes: Integrators3 |
| Soubäre-OL. Regional event near Lyss. 2 major mistakes (about 3 minutes total) and my pace was a tick too low today. Felt tired in the 2nd race within 24 h. Slow route to control #1 along a creek. Boomed #9, parallel error to #13. |
| Running warm up/down 13:00 [2] 2 km (6:30 / km) | |
| shoes: Integrators3 |
| Before and after the race. |
Saturday Mar 8 |
| Cycling (Indoor trainer) 30:00 [1] 12 km (2:30 / km) | |
| ahr:105 max:119 |
| Wake up ride on ergo bike. Preliminary warm up for O race this afternoon. |
| Orienteering race 28:10 [5] *** 4.75 km (5:56 / km) +90m 5:25 / km | |
| ahr:156 max:164 shoes: Integrators3 |
| Säuliämtler OL, regional event, middle distance type. Easy and fast course. Still managed to make 2 mistakes though, 30 s each. Still good enough to win M60 (out of 32 runners). |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| shoes: Integrators3 |
| Before and after the race. |
| stretching 10:00 [0] | |
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Friday Mar 7 |
| Strength (Machines) 26:00 [1] | |
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| stretching 10:00 [0] | |
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| Cycling (Indoor trainer) 40:00 [2] 15 km (2:40 / km) | |
| ahr:110 max:123 |
| Another easy session on the ergo bike. |
Thursday Mar 6 |
| Cycling (Indoor trainer) 35:00 [1] 15 km (2:20 / km) | |
| ahr:100 max:108 |
| Recovery ride on ergo bike. |
| Orienteering 43:28 [4] *** 6 km (7:15 / km) +200m 6:13 / km | |
| ahr:140 max:151 shoes: Integrators3 |
| O training Aemperg + Strassberg.
Reran middle distance championship courses (Qual + Final) of 2006.
On the Final course, to control #6, I had a close encounter with a wild sow . No problem, we moved in different directions ... |
| Running warm up/down 36:00 [2] 5.5 km (6:33 / km) | |
| shoes: Integrators3 |
| To/from O trainings. |
| stretching 10:00 [0] | |
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Wednesday Mar 5 |
| Running (Morning run) 42:39 [2] 7 km (6:06 / km) +150m 5:30 / km | |
| ahr:123 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops, Hand. |
| Strength (Machines) 26:00 [1] | |
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| stretching 12:00 [0] | |
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| Running 1:12:57  12.2 km (5:59 / km) +400m 5:08 / km | |
| ahr:134 max:147 shoes: Brooks Glycerin 4 |
| Top of Lägern via Regensberg. Pushed downhill. |
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| C • wow! 2 |
Tuesday Mar 4 |
| Running (Morning run) 30:43 [2] 5.5 km (5:35 / km) +90m 5:10 / km | |
| ahr:120 max:134 shoes: Brooks Glycerin 4 |
| Breitlen loops. Light snow showers. |
| Cycling (Indoor trainer) 1:02:00 [2] 24 km (2:35 / km) | |
| ahr:107 max:125 |
| On ergo bike. |
Monday Mar 3 |
| Running (Morning run) 29:38 [2] 5.5 km (5:23 / km) +90m 4:59 / km | |
| ahr:124 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Cycling intervals (Indoor trainer) 50:00  20 km (2:30 / km) | |
| max:154 |
| Intervals on ergo bike: 5x 3 min @ 210 W. 2 min recovery @ 100 W between intervals. HR |
| stretching 10:00 [0] | |
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