Sunday Apr 6 |
 | Orienteering race (Classic-O) 1:02:00 [5]8.6 km (7:13 / km) +465m 5:41 / km | |
| shoes: VJ Integrator Mar 08 |
| Huttwiler OL! brrr, shit was it cold in the forest. the muscles felt like stones. but otherwise it was a nice race. some really good and intresting route choices. has some troubles in the beginning, otherwise it went quite ok. |
| Running trails/roads warm up/down 30:00 [2]4 km (7:30 / km) +100m 6:40 / km | |
| shoes: VJ Integrator Mar 08 |
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Saturday Apr 5 |
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| Event: Swiss Championships (Night)
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| Running drills 15:00 [2] | |
| shoes: Puma Phasis |
| Normal Program! |
| Running trails/roads (WarmUPCoolDown) 35:00 [2]6 km (5:50 / km) +100m 5:23 / km | |
| shoes: Puma Phasis |
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| Running trails/roads (short intervals) 15:00 [5]4.2 km (3:34 / km) +30m 3:27 / km | |
| shoes: Puma Phasis |
| Short Intervals: 3x10x15"/Rest15",3'! |
Friday Apr 4 |
| Running trails/roads (Morning Run) 43:00 [1]8 km (5:22 / km) +155m 4:54 / km | |
| ahr:136 max:153 shoes: Puma Phasis |
| Easy Morning Run, in the fresh air and the sound of the birds. I can't understand how some people can bear music in the ear to run when it's a morning like this! |
| Orienteering (Middle-O) 37:00 [2]6 km (6:10 / km) +130m 5:34 / km | |
| ahr:160 max:175 shoes: VJ Integrator Juli 07 |
| O-Training after a whole day spending in front of my computer. SPSS course at University! uff, nice to run through a forest with a map! |
| Running drills 13:00 [2] | |
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Thursday Apr 3 |
| Running trails/roads intervals (Interval 10x3) 30:00 [5]9 km (3:20 / km) +80m 3:11 / km | |
| ahr:180 max:189 slept:7.5 shoes: Puma Phasis |
| Intervals with Gabi Lombriser along the Aare. 10x3min/rest90sec. 8xflat,1 steep, 1middle steep. felt good, but it was a tough game. |
| Running trails/roads warm up/down (WarmUP CoolDown and Rest) 35:00 [2]6.6 km (5:18 / km) | |
| ahr:140 shoes: Puma Phasis |
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Wednesday Apr 2 |
| Running trails/roads (LDL) 45:00 [2]11 km (4:05 / km) +30m 4:02 / km | |
| ahr:150 max:162 shoes: Puma Phasis |
| Running just before Spinning lesson! Felt not that good before the training an d changed because of this a bit my program. Felt tired since monday and decided to do the interval first tomorrow. but afte 10min running the feeling changed completly. just great to run with good legs! |
| Other Endurance (Spinning) 55:00 [2] | |
| ahr:169 max:148 slept:7.0 |
| Spinning lesson after short break to change the cloths! Good as usual! |
Tuesday Apr 1 |
| Running trails/roads (Easy Jog) 54:00 [1]9 km (6:00 / km) +240m 5:18 / km | |
| ahr:144 max:162 shoes: Puma Phasis |
| Easy Jog around Aetigkofen! |
| Stability (trunk) 10:00 [2] | |
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| Normal program! |
Monday Mar 31 |
| Note | |
| (rest day) |
| Rest day at home from Spring Cup |