Sunday May 25 |
 | Running warm up/down 15:00 [2] 2.5 km (6:00 / km) | |
| shoes: adiSTAR Cushion 6 |
| Warm up/down for 1st of 2 town o races in Buelach. |
| Orienteering race 12:02 [5] * 2.4 km (5:01 / km) +20m 4:49 / km | |
| shoes: adiSTAR Cushion 6 |
| Sprint #1 of Buelacher Town-O. Technically easy course. Had 1 crash (to control #2) and 2 minor mistakes in the 10..15 s range. Best time H60. |
| stretching 10:00 [0] | |
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| Between the 2 races. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Nike Free |
| Warm up for 2nd sprint. |
| Orienteering race 11:53 [5] * 2.4 km (4:57 / km) +40m 4:34 / km | |
| shoes: Nike Free |
| 2nd sprint of Buelacher Town-O. Chasing start, had to go first, 26 s in front. Was a bit nervous, but was able to run with good concentration. Only lost a few seconds to control #3. Stayed in front all the time and could even slow down for the last 200m into the finish. |
Saturday May 24 |
| Note | |
| (rest day) |
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Friday May 23 |
| Running intervals 20:00  4 km (5:00 / km) | |
| max:156 shoes: adiSTAR Cushion 6 |
| At the Track in Regensdorf. 2 sets of 10x 30s on / 30 s off. (130m/70m). Hopefully a good preparation for the 2 town O sprints in Buelach next Sunday. |
| Running warm up/down 36:00 [2] 5.5 km (6:33 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before/after intervals and between sets. |
| stretching 10:00 [0] | |
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Thursday May 22 |
| Cycling (Mountain bike) 1:50:00  36 km (3:03 / km) +300m 2:56 / km | |
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| Regensberg - Dielsdorf - Buelach - Neeracherried - Dielsdorf - Buchs. |
Wednesday May 21 |
| Orienteering tempo 31:15 [4] ** 6 km (5:12 / km) +50m 5:00 / km | |
| shoes: adiSTAR Cushion 6 |
| Reran the race of last Sunday, Town O in Aarau. Lower back seems ok again.
Tested trickiest leg (18-19). Ran 2 alternatives: 2:32 and 2:36. My time in the race was 4:56 ... |
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| C • Scheint mir ein interessant... 2 |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before and after O training. Also tested route variant of the most difficult leg. |
Tuesday May 20 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:112 max:129 |
| On ergo bike. Lower back was hurting (was not a good idea to do certain back exercises yesterday). So had to throw in an impact-free workout today. |
Monday May 19 |
| Strength (Machines) 20:00 [1] | |
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| The usual exercises, reduced weight for back and shoulder, they are still a bit sore. |
| Cycling warm up/down 10:00 [1] 4 km (2:30 / km) | |
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| Warm up for strength training. |
| stretching 10:00 [0] | |
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