Sunday Mar 16 |
 | Orienteering race 42:39 [4] *** 6.5 km (6:34 / km) +65m 6:15 / km | |
| ahr:147 max:156 shoes: Integrators3 |
| Langenthaler OL. 4th race within 48 hours. Same map as the night before. Also some controls were the same, but they had to be attacked from the opposite side. I had a good race, only lost a little time at control #11 (less than 1 minute). But legs dead in the first part of the race, better after 2 or 3 km. Still fast enough to win...
A weekend with 4 races, 3 wins and one 2nd place, not too bad :-) |
| Running warm up/down 16:00 [2] 2.5 km (6:24 / km) | |
| shoes: Integrators3 |
| Before and after the race. |
Saturday Mar 15 |
| Orienteering race 29:41 [4] *** 4.9 km (6:03 / km) +85m 5:34 / km | |
| ahr:151 max:159 shoes: Integrators3 |
| Winterthurer OL, regional event. Ideal weather conditions again. A technically easy middle distance course, some brambles. My race was near perfect, but not at top speed. Best time M60 again. |
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| C • Sauber ... 2 |
| Running warm up/down 17:00 [2] 2.5 km (6:48 / km) | |
| shoes: Integrators3 |
| To the start of the race and back from finish. |
| stretching 5:00 [0] | |
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| Quads, hamstrings and calves after the race. |
| Orienteering race 44:06 [4] *** 5.8 km (7:36 / km) +110m 6:57 / km | |
| ahr:149 max:156 shoes: Integrators3 |
| 2nd race of the day: Night O near Langenthal (Oberaargauer Nacht-OL). First part was quite ok, then some mistakes. Boomed #6, lost map contact to #9, bad route to #10, #11 and #13. I was still leading at #14 but then missed the second last control badly (90 s lost). Total mistakes about 4 minutes. 2nd place, 23 s behind winner. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race |
| stretching 7:00 [0] | |
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| After the race. |
Friday Mar 14 |
| Cycling (Morning ride) 30:00 [2] 12.5 km (2:24 / km) | |
| ahr:106 max:120 |
| On ergo bike before breakfast. |
| Orienteering race 43:54 [5] *** 6.2 km (7:05 / km) +170m 6:14 / km | |
| shoes: Integrators3 |
| Night O race near Fehraltdorf. Regional event, good weather conditions, but forest with lots of brambles. Technically on the easy side. Had a fairly good race, less than 2 minutes of errors. Best time of M60 (also of M55, W35, W short). |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before and after the race. |
| stretching 10:00 [0] | |
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Thursday Mar 13 |
| Cycling (ergo bike) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:113 max:118 |
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Wednesday Mar 12 |
| Cycling (Indoor trainer) 1:00:00 [3] 24 km (2:30 / km) | |
| ahr:124 max:152 |
| On ergo bike. Profile P4, 210 W max. |
| Strength (Machines) 26:00 [1] | |
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| stretching 10:00 [0] | |
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Tuesday Mar 11 |
| Running 1:15:39  12.2 km (6:12 / km) +400m 5:20 / km | |
| ahr:129 max:146 shoes: Brooks Glycerin 4 |
| Top of Lägern via Regensberg. |
| stretching 10:00 [0] | |
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Monday Mar 10 |
| Cycling (Indoor trainer) 1:12:00 [1] 28 km (2:34 / km) | |
| ahr:100 max:135 |
| On ergo bike. |