Sunday Apr 6 |
 | Orienteering race 39:32 [4] *** 5.6 km (7:04 / km) +130m 6:20 / km | |
| shoes: Integrators3 |
| Wisliger OL. Regional event near Kyburg. Snow showers, wet footing. After the Night Champs some hours ago, I took it easy. Had a near perfect race, except a wrong control ... Control descriptions/codes were printed on the map and I was too lazy to unfold map and check the codes. Wrong control was within 20m of the correct one (2 small hills). Too bad... |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start and back from finish. |
Saturday Apr 5 |
| Orienteering race 44:43 [5] *** 6.3 km (7:06 / km) +100m 6:35 / km | |
| shoes: Integrators3 |
| Night championships near Andelfingen. Decent race, some minor mistakes at the beginning and near the finish (2 minutes total). 3rd place out of 26, about 2 minutes behind winner. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race. |
Friday Apr 4 |
| Cycling (Indoor trainer) 33:00  13.2 km (2:30 / km) | |
| ahr:121 max:143 |
| A short interval session on the ergo bike. Power intervals 5x 2 min @ 200 W, 3 min @ 100 W between intervals. |
| Orienteering 58:08 [3] *** 7.6 km (7:39 / km) +250m 6:34 / km | |
| ahr:133 max:145 shoes: Integrators3 |
| Night O training Eigi-Wettingen. Final preparation for NOM tomorrow. |
| stretching 10:00 [0] | |
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Thursday Apr 3 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:111 max:129 |
| On ergo bike. |
Wednesday Apr 2 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:109 max:124 |
| On ergo bike. |
| Running 43:13 [2] 7 km (6:10 / km) +140m 5:37 / km | |
| shoes: Brooks Glycerin 4 |
| Waldschaenke - Otelfingen - Baechlen. Night jogging (NOM preparation). |
| stretching 10:00 [0] | |
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Tuesday Apr 1 |
| Running intervals 50:48  9 km (5:39 / km) +150m 5:13 / km | |
| max:155 shoes: Brooks Glycerin 4 |
| Intervals on trails. 5x 3 min, 2 min recovery jogging between intervals.
Quad nearly ok again. Shoulder still a bit annoying. |
| stretching 10:00 [0] | |
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Monday Mar 31 |
| Cycling (Indoor trainer) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:100 max:114 |
| Recovery ride on ergo bike. |