Cycling (Indoor trainer) 1:24:45 38.0 km (2:14 / km) ahr:114 max:145
Evening thunderstorm kept me indoors. Rode the ergo bike, watching Tour de France on TV.
1. Warm up 10 min.
2. Fitness test (step test, increase 30 W / step) Result: 4.2 W/kg max.
3. 60 min, profile 3 hills.
Orienteering17:04 2.11 km (8:05 / km) +90m6:40 / km ahr:138 max:155 shoes: Inov-8 X-Talon 212
Reran course of day 4 of last week's 6 days: forest sprint near Illnau. Since I forgot to take the map to the training (effect of the heat?), had to run without it. Went quite well. Good speed, but not exactly sprint pace. Time last week was 21:13 with major mistakes.
3 PM
Orienteering23:30 3.1 km (7:34 / km) +120m6:21 / km ahr:144 max:156 shoes: Inov-8 X-Talon 212
Course of day 5 of last week's 6 days. Middle distance near Guendisau. Found the start area with some luck. Without map and compass again. Time last week was 24:47 ( 1 minute of mistakes ).
8 PM
Note
Plan for 2 weeks pre WMOC:
Next week: 5 days of training with old Jura maps, mainly La Chaux-de-Fonds area. Maybe Lamoura again. 2 trainings/day.
City-O training: races in Vaduz and Appenzell.
Week before WMOC: easy, maybe Chrienseregg (Tuesday).