Sunday May 18 |
 | Orienteering race 35:53 [5] *** 6.5 km (5:31 / km) +50m 5:19 / km | |
| ahr:152 max:159 shoes: adiSTAR Cushion 6 |
| Town orienteering race in Aarau. Legs didn't feel fresh after trainings of last 2 days. Had a decent race until control #17 (of 22) with only 2 or 3 minor mistakes of maybe 5 s each. Then a bad leg to #18, including a dead end and an unnecessary loop around a building (about 40s lost). A very bad route to #19 followed. Didn't see a reasonable route, included a dead end again, lost nearly 2 minutes.
Winning time was 32 minutes which was out of reach today. Best I could do would be maybe 33:30. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before the race. |
Saturday May 17 |
| Orienteering 48:29 [4] **** 5.4 km (8:59 / km) +200m 7:35 / km | |
| ahr:143 max:152 shoes: Integrators3 |
| O training Trin-Mulin. "OL für alle", course A2 (middle distance, very difficult) |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: Integrators3 |
| To/from CC. |
| stretching 10:00 [0] | |
| |
| |
Friday May 16 |
| Running (Morning jog) 22:26 [2] 4 km (5:36 / km) +60m 5:13 / km | |
| shoes: adiSTAR Cushion 6 |
| Parlatsch loop. |
| Running intervals 20:00  4.2 km (4:46 / km) | |
| max:158 shoes: adiSTAR Cushion 6 |
| 2 sets of 10x 30s on, 30s off. On distance was 2.6 km, off distance 1.6 km. |
| Running warm up/down 39:00 [2] 6 km (6:30 / km) +100m 6:00 / km | |
| shoes: adiSTAR Cushion 6 |
| Before/after intervals and between sets. |
| stretching 10:00 [0] | |
| |
| |
Thursday May 15 |
| Note | |
| (rest day) |
| |
Wednesday May 14 |
| Running intervals 16:00  4 km (4:00 / km) | |
| max:158 shoes: adiSTAR Cushion 6 |
| 4x 4 minutes as 1x 4 min, 2x 2 min, 4x 1 min, 8x 30 s. Recovery jogging between intervals and sets. |
| Running warm up/down 1:14:00 [2] 11 km (6:44 / km) +200m 6:10 / km | |
| shoes: adiSTAR Cushion 6 |
| Before, between and after intervals. |
| stretching 10:00 [0] | |
| |
| |
Tuesday May 13 |
| Note | |
| (rest day) |
| |
| |
| C • OL Training 3 |
Monday May 12 |
| Orienteering race 39:17 [5] 5.5 km (7:09 / km) +90m 6:36 / km | |
| shoes: Integrators3 |
| 3 Days of Belgium Day 3.
7th for the day, 4th total. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race. |