Sunday Mar 11 |
 | Cycling 1:30:00 [2]52 km (1:44 / km) +700m 1:37 / km | |
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| easy Sunday afternoon CSC ride with dolph |
Saturday Mar 10 |
| Orienteering Competition 58:00 [5]10 km (5:48 / km) +370m 4:54 / km | |
| ahr:167 max:174 |
| Säuliämtler OL. Good training, solid on the map, felt ok, but much better strength in the legs than a week ago. Got stuck in the jungle a couple of times (but I wouldn't want to go into these woods in 2 months from now...). And really nice weather! Tired after the race and in the evening, have to get used to running fast 1hour again ;-)
results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... |
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| C • Congrats... 2 |
| Running 15:00 [2] | |
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| warm up & cool down |
Friday Mar 9 |
| Running Terrain 1:23:00 [3]13 km (6:23 / km) +600m 5:11 / km | |
| ahr:152 max:166 |
| back to the jungle on Bonanza. 61', wasn't faster than this last year. But the forest was surprisingly runnable in many places today, and very nice weather, so no heat or much green shit torturing me. Also, even though I had to walk often uphill and the HR was rather high, I didn't get tired towards the end, as I usually do in the beginning of the year. I can feel the engine power increasing every day.
Oh, and btw., I often saw tracks in places where only orienteers go, so someone must have been training secretly this winter ;-) K81, was that you? Or maybe Corsin? |
| Strength 30:00 [1] | |
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| upper body in the gym in the evening. The days with good training are becoming long, almost like swisscheese... |
Wednesday Mar 7 |
| Running Intervall 25:00 [5]6.5 km (3:51 / km) +200m 3:20 / km | |
| ahr:146 max:178 |
| Intervals 5x5', 2' breaks, with Mätthu and Flurin. Of course couldn't keep their speed, but tried to keep a decent rhythm. Lost about 20-30'' per rep to Mätthu, no chance uphill, but I don't seem to have lost anything downhill. There was one rep which was almost all downhill, and my avg HR was the highest in that one... Good training. |
| Running 50:00 [2]8 km (6:15 / km) +100m 5:53 / km | |
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Tuesday Mar 6 |
| Running 1:04:00 [3]13 km (4:55 / km) +250m 4:29 / km | |
| ahr:146 max:160 |
| run with my athlete Stefan Lombriser, whom I have been coaching since this winter. Felt pretty good. |
Monday Mar 5 |
| Strength 40:00 [1] | |
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| whole body. Took it easy on the legs to avoid sore muscles. |