Sunday Jun 15 |
 | Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race. |
| Orienteering race 49:23 [4] *** 6.5 km (7:36 / km) +140m 6:52 / km | |
| ahr:139 max:159 shoes: Integrators3 |
| Welsiker OL, regional event. Bad start: missed #1 (nearly 2 minutes lost) then a bad compass mistake to #3 (90 deg error). At that point I decided to turn the race into a training session. After jogging to control #8, I did some intervals: 8-9 (2:50), 10-11 (4:04), 12-13 (2:17) and finally 14-15 (1:28). |
Saturday Jun 14 |
| Orienteering 57:57 [4] **** 5.3 km (10:56 / km) +350m 8:13 / km | |
| ahr:145 max:154 shoes: Integrators3 |
| O-training (OL fuer alle , OLG Chur). Ils Aults Domat/Ems. Difficult course and physically demanding. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Warm up for O training. |
| stretching 10:00 [0] | |
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Friday Jun 13 |
| Running 46:34 [2] 7.5 km (6:13 / km) +160m 5:37 / km | |
| ahr:124 max:138 shoes: adiSTAR Cushion 6 |
| With map Bot Fiena on trails. |
| stretching 10:00 [0] | |
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Thursday Jun 12 |
| Running (Morning jog) 22:52 [2] 4 km (5:43 / km) +50m 5:23 / km | |
| shoes: adiSTAR Cushion 6 |
| Parlatsch loop. |
| Orienteering 45:30 [3] **** 4.5 km (10:07 / km) +190m 8:21 / km | |
| ahr:136 max:145 shoes: Integrators3 |
| O training Bot Fiena Trin. |
| Running warm up/down 22:00 [2] 3.5 km (6:17 / km) +100m 5:30 / km | |
| shoes: Integrators3 |
| To/from O training. |
Wednesday Jun 11 |
| Running 1:07:42  11 km (6:09 / km) +350m 5:19 / km | |
| shoes: adiSTAR Cushion 6 |
| Trin - Canatschal - Digg - Manalla. |
| stretching 10:00 [0] | |
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Tuesday Jun 10 |
| Running (Morning run) 28:53 [3] 5.5 km (5:15 / km) +90m 4:51 / km | |
| ahr:125 max:144 shoes: adiSTAR Cushion 6 |
| Breitlen loops. |
| Orienteering 1:02:32 [4] **** 6 km (10:25 / km) +250m 8:38 / km | |
| ahr:139 max:153 shoes: Integrators3 |
| O training OLG Chur, Staderas, map La Mutta. Very technical, rough footing. |
Monday Jun 9 |
| Note | |
| (rest day) |
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