Sunday Aug 24 |
 | Orienteering race 53:00 [5] *** 6.2 km (8:33 / km) +320m 6:48 / km | |
| ahr:149 max:157 (sick) shoes: Integrators3 |
| Still some headaches and light fever in the morning, but went racing anyway.
National event near Schüpfheim: while I was not able to push very hard, I had a decent race without major mistakes. Maybe sub-optimal route choice on the long leg to control #3. Remarkable: this leg consumed about half of my total running time. |
Saturday Aug 23 |
| Note | |
| (sick) (rest day) |
| Headaches, lower back pain. |
Friday Aug 22 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:115 max:130 |
| On ergo bike. |
Thursday Aug 21 |
| Running (Morning jog) 25:04 [2] 4.2 km (5:58 / km) +60m 5:34 / km | |
| shoes: adiSTAR Cushion 6 |
| Parlatsch loop. |
| Walking warm up/down 12:00 [2] 0.6 km (20:00 / km) +140m 9:14 / km | |
| shoes: Integrators3 |
| Climbing to the start of the O training (course of 3rd national event, June 08) |
| Orienteering 37:50  *** 4.2 km (9:00 / km) +170m 7:30 / km | |
| ahr:144 max:152 shoes: Integrators3 |
| O training Brambrüesch near Chur. Altitude up to 1800 m.
GPS-Track
Original race (RouteGadget). My time was 40:40. |
Wednesday Aug 20 |
| Running 39:29 [2] 6.3 km (6:16 / km) +100m 5:48 / km | |
| ahr:120 max:142 (rest day) shoes: adiSTAR Cushion 6 |
| Easy jogging Bot Fiena. |
| stretching 10:00 [0] | |
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Tuesday Aug 19 |
| Orienteering 44:28  *** 7.1 km (6:16 / km) +30m 6:08 / km | |
| ahr:140 max:151 shoes: Integrators4 |
| O-training Suhrhard. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators4 |
| Before the O training. |
| stretching 10:00 [0] | |
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Monday Aug 18 |
| Running (Morning jog) 39:15 [2] 7 km (5:36 / km) +100m 5:14 / km | |
| ahr:113 max:127 shoes: adiSTAR Cushion 6 |
| Otelfingen loop. |
| Running intervals 20:00 [4] 4.5 km (4:27 / km) | |
| max:158 shoes: adiSTAR Cushion 6 |
| Speed work on dirt roads, slightly downhillish. 2 sets of 10x 30s fast, 30s slow (typically 140m/80m). |
| Running warm up/down 38:00 [2] 5.2 km (7:18 / km) +150m 6:23 / km | |
| shoes: adiSTAR Cushion 6 |
| Before, after intervals and between sets. |
| stretching 10:00 [0] | |
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