Sunday Feb 24 |
 | 100% trails and roads 36:00 [1]6.1 km (5:54 / km) +150m 5:15 / km | |
| (rest day) shoes: Mizuno Inspire 4 |
| Footing back at home in best April-Mai weather! Something's wrong! |
| Strength workout, body we 21:00 [1] | |
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| Core strength with Sandra. |
Saturday Feb 23 |
| 100% trails and roads 30:00 [1]5.5 km (5:27 / km) +50m 5:13 / km | |
| (rest day) shoes: Saucony Trigon 5 Guide |
| Footing before the town O training in Villafranca. Oppla, muscles are quite stiff. The unusual big amount of orienteering in the past days is doing its effect. |
| Town orienteering 25:00 [1]4.5 km (5:33 / km) +50m 5:16 / km | |
| shoes: Saucony Trigon 5 Guide |
| Town orienteering training in Villafranca. We had to start at sunrise to make the flight back home to Switzerland. Nice experience to orienteering in the slowly awakening picturesque Spanish town. |
Friday Feb 22 |
| Orienteering tempo 1:23:00  15.37 km (5:24 / km) +100m 5:14 / km | |
| shoes: Inov-8 Mudclaw 270 II |
| One man relay in Parque de la Atalaya. Lost some time on the 2nd and last loop searching a single tree in a bunch of 2 meter high sick bushes with Dani... and we lost here our chances to finish in the lead. Mätthu M. won.
Very flat terrain with one part very fast open pine trees and the other one was semi open... partly quite bad visibility and runability: good technical and high speed running training. |
| Orienteering 47:00  7 km (6:43 / km) +200m 5:52 / km | |
| shoes: Inov-8 Mudclaw 270 II |
| Partner training with Dani in the backyard forest of Cordoba. We took it easy. Felt pretty rusty in the beginning (morning fast training left some traces) but quite good by the end of the training. |
| Strength workout, body we 20:00 [1] | |
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| Core strength with Steff Zingg in the corridors of the hotel... got plenty of encouragements...
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| Note | |
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| Training analyze of the training camp: in the last 7 days in Spain I trained 15,5 hours and 150km, mainly orienteering. About 20% were at a faster pace than extensive endurance.
I am very satisfied with those numbers. Now I will have to rest a couple of days. Then I will have 2 weeks until the Swiss XC Champs. I will train 1 week pretty hard and rest one week to be in an optimal shape for this race. |
Thursday Feb 21 |
| Orienteering 1:20:00  16.4 km (4:53 / km) +495m 4:14 / km | |
| shoes: Inov-8 Mudclaw 270 II |
| Long legs training in La Jarosa. Amazingly fast terrain... taking trails is not any faster than running under the semi open olive tree fields. |
| Orienteering 51:00  6 km (8:30 / km) +300m 6:48 / km | |
| shoes: Inov-8 Mudclaw 270 II |
| Middle distance training in Cerro del Hierro. What a contrast to the morning... mining area with sick bushes and thorns... lost many minutes trying to force a way through the greens... moderately enthusiastic about this kind of orienteering. Eventhough I must say the topography would be great... the terrain only needs a bush fire that cleans up all the thorny stuff. |
Wednesday Feb 20 |
| Town orienteering tempo 14:00 [5]3.7 km (3:47 / km) +10m 3:44 / km | |
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| Sprint training day!
First sprint in the Parque del Alamillo on Isla Cajuta.
Lost +- 1min20 to Dani! That is a lot! He had a margin of 40 seconds on David the 2nd of the team. I finished +-5th...
I lost time on one obvious route choice, searching for one control and starting too slow. |
| Town orienteering 16:00  4 km (4:00 / km) | |
| shoes: Mizuno Elixir 2 |
| Night town orienteering race in downtown Sevilla. Really fun! Astonishingly the people were seldom annoyed by us but most often cheery.
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| Town orienteering 1:30:00  13 km (6:55 / km) | |
| shoes: Mizuno Elixir 2 |
| Warm up and cool down for the 2 sprints. |
Tuesday Feb 19 |
| Orienteering 1:24:00 [1]14.2 km (5:55 / km) +300m 5:21 / km | |
| shoes: Inov-8 Mudclaw 270 II |
| Arrived in Sevilla. We will stay here until Friday.
Compass training in Esparragal norte on a reduced map. No steam in my system... took it easy. |
| Orienteering 1:04:00  10 km (6:24 / km) +270m 5:38 / km | |
| shoes: Inov-8 Mudclaw 270 II |
| Partner training with Mätthu M. in Esparragal sur. I learned I have to work on my fluidity while orienteering in comparison to him. |
Monday Feb 18 |
| Orienteering 1:07:00  12 km (5:35 / km) | |
| shoes: Inov-8 Mudclaw 270 II |
| Very nice technical training on our travel between Puertollano and Sevilla 50km north of Cordoba on the map named Pedroche.
Very well runable terrain with a lot of stones. |
| 100% trails and roads 25:00 [1]4 km (6:15 / km) | |
| shoes: Saucony Trigon 5 Guide |
| Footing with Steff Zingg, Biit Z. and Mätthu N. when we arrived in Sevilla after a long day travelling... but a warm sun welcomed us in Sevilla :-). |
| Strength workout, body we 45:00 [1] | |
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| 20min of core strength. Than Biit and I smuggled in the weight room of our accommodation where a bunch of international top rowers were doing there strength workout... we felt really really small doing our only 100kg squads and jumps. |