Sunday Mar 30 |
 | Orienteering race 55:15 [4] 7.9 km (7:00 / km) +100m 6:35 / km | |
| ahr:148 max:154 (injured) shoes: Integrators3 |
| Herzogenbuchser OL. Regional event near Wangen a. A. Nice weather, nice forest, nice course. I had a fairly good race except at the 2nd last conrol, where I lost more than a minute. 3rd place out of 41 runners, about 1 minute behind winner. Considering that right shoulder and quad still hurt a bit, I am happy with the result. HR was about 5% lower than yesterday, so there is room for speed improvement :) |
| Running warm up/down 20:00 [2] 2.5 km (8:00 / km) | |
| shoes: Integrators3 |
| Before and after the race. |
Saturday Mar 29 |
| Orienteering race 48:41 [5] 6.5 km (7:29 / km) +160m 6:40 / km | |
| ahr:156 max:162 (injured) shoes: Integrators3 |
| Badener OL, regional event. Ideal weather conditions, forest with some brambles. Considering my injuries I had a decent race except at control #9 (small reentrant in the green) where I lost about 3 minutes. Couldn't switch to highest gear due to hurting right quad. Lost about 1.5 minutes to best time. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race. |
| stretching 10:00 [0] | |
| |
| Right quad excluded. |
Friday Mar 28 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:102 max:117 |
| On ergo bike. |
Thursday Mar 27 |
| Running 1:05:36  11 km (5:58 / km) +200m 5:28 / km | |
| ahr:131 max:146 (injured) shoes: Brooks Glycerin 4 |
| Aggenbuehl - Birch - Otelfingen - Breitlen - Aerbist. Legs felt stiff and right quad still hurts a bit. Injured shoulder was not too bad though. |
Wednesday Mar 26 |
| Cycling (Indoor trainer) 30:00 [2] 12.5 km (2:24 / km) | |
| ahr:121 max:136 |
| Morning ride on ergo bike. |
Tuesday Mar 25 |
| Note | |
| |
| Travel day: driving home. Bad conditions once more: Rain and snow. |
Monday Mar 24 |
| Orienteering race 40:02 [4] *** 4.5 km (8:54 / km) +200m 7:17 / km | |
| max:159 (injured) shoes: Integrators3 |
| 3 Jours du Sud-Ouest Day 3. After some warm up I decided to run this final race. Surprisingly, injured leg and shoulder didn't hurt too much. My concentration was not on a high level though, I made some stupid mistakes. Worst was to punch a wrong control once more... |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| |
| Before the race. |
| Note | |
| |
| Traveling half way back home. |