Saturday Dec 31 |
 | Running (70% off trails) 1:27:00 [3] 9 km (9:40 / km) +240m 8:32 / km | |
| ahr:130 shoes: VJ Integrator 04 |
| Running to the map from home, back after the training and between the legs. Mostly off-trails in ankle-deep wet snow. |
| Orienteering 13:19 [4] *** 2.15 km (6:12 / km) +100m 5:02 / km | |
| ahr:167 shoes: VJ Integrator 04 |
| Routechoice training à la TG/Spike: tested 3 different choices:
1) 900m, 30m, mostly on a trail, 4'22" (ahr: 163)
2) 700m, 20m, all off-trail, 4'49" (ahr: 167)
3) 550m, 50m, half-half, 4'09" (ahr: 170)
I would have chosen 3), but I'm surprised how fast 1) is. Given that it would be easy to study the further course, it might be the better choice.
Interestingly Irene took much longer on 3) than on 1) confirming that she's rather weak on the uphills (or strong on the flat...).
Very nice and fun training! |
Friday Dec 30 |
| Various (Snowshoeing) 2:00:00 [2] 4 km (30:00 / km) +950m 13:43 / km | |
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| Snowshoeing up from Zwischenflüe to the Meniggrat with my Snowboard on my back. Downhill was much easier... Nice tour with Irene and Mirella. |
Thursday Dec 29 |
| Running 1:10:00 [3] 11.5 km (6:05 / km) +340m 5:18 / km | |
| shoes: Addidas |
| During lunchtime from work: Lochbach-Schallenberg-Höchi-Rüegsau. One of the nicest run this year, we got 2-3 cm of snow this morning and then the sun came in... |
| Climbing 1:00:00 [1] | |
| |
| Climbing at the Magnet with Rolf. 6a+, 6b, 6b+ onsight... it's coming back! |
Wednesday Dec 28 |
| Running 40:00 [3] 8 km (5:00 / km) +25m 4:55 / km | |
| shoes: Addidas |
| Lunch-run with Pädu along the Emme. Quite cold today!
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| Strength 25:00 [1] | |
| |
| 2x top ten |
Sunday Dec 25 |
| Running 1:30:00 [3] 14.5 km (6:12 / km) +165m 5:52 / km | |
| ahr:129 shoes: Asics 05 |
| Run from Reussbühl along the kleine Emme with Irene. |
Saturday Dec 24 |
| XC-Skiing (Skate) 1:20:00 [3] | |
| |
| Skating in Marbach. Just about enough snow and though to be the first time on snow this season. |
Friday Dec 23 |
| Climbing 1:00:00 [1] | |
| |
| Climbing with Rolf and Irene. Almost a 6b+.... I'll get it the next time! |
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| C • 6b+ 2 |
Thursday Dec 22 |
| Running 40:00 [3] 8 km (5:00 / km) +25m 4:55 / km | |
| shoes: Addidas |
| Lunch-run with Aedu |
Wednesday Dec 21 |
| Running 39:30 [3] 8 km (4:56 / km) +25m 4:52 / km | |
| shoes: Addidas |
| Lunch-run with Pädu and Aedu |
| Running 1:04:30 [3] 10.5 km (6:09 / km) +125m 5:48 / km | |
| ahr:129 |
| Run with Chris and Irene. |
Tuesday Dec 20 |
| Strength 25:00 [2] | |
| |
| 2x top ten |
Monday Dec 19 |
| Running 40:30 [3] 8 km (5:04 / km) +25m 4:59 / km | |
| shoes: Addidas |
| Lunch-run with Adrien and Pädu along the Emme. |
| Climbing 1:00:00 [1] | |
| |
| Climbing at the Magnet with Rolf. |
Saturday Dec 17 |
| Running 1:35:00 [3] 15 km (6:20 / km) +425m 5:33 / km | |
| ahr:140 shoes: Asics 05 |
| Longish run. First half an hour with Irene. Flüe-Büttikofen |
Wednesday Dec 14 |
| Running 1:10:00 [3] 11 km (6:22 / km) +155m 5:57 / km | |
| ahr:141 shoes: Asics 05 |
| Run with Chris and Trix. |
Tuesday Dec 13 |
| Strength 25:00 [2] | |
| |
| 2x Top Ten |
Monday Dec 12 |
| Running 40:30 [3] 8 km (5:04 / km) +25m 4:59 / km | |
| ahr:138 shoes: Addidas |
| Lunch-run along the Emme with Pädu and Ädu. |
| |
| C • vo waege orienteering 2 |
| Climbing 1:00:00 [1] | |
| |
| At the Magnet with Rolf. |
Sunday Dec 11 |
| Bike (MTB) 1:50:00 [2] | |
| ahr:127 |
| Färnstu-Lueg and back to Burgdorf. Mostly easy biking except when I was pushing Irene uphill. There were parts with snowdrift on the trails where we had to push the bike and Irene took a very elegant dive into the powder on a downhill. |
Saturday Dec 10 |
| Running 2:31:00 [3] 24 km (6:18 / km) +655m 5:32 / km | |
| ahr:147 shoes: Asics 05 |
| Longjogg with Norska. Büttikofen-Wynigen and back over the Flüe. |
Wednesday Dec 7 |
| Running 41:00 [2] 8 km (5:08 / km) +25m 5:03 / km | |
| shoes: Addidas |
| Easy run along the Emme with Pädu and Adrien. |
| Strength (core/legs) 25:00 [1] | |
| |
| 2x'Top Ten' |
Sunday Dec 4 |
| Note | |
| |
| Spent Saturday to Tuesday in Sweden. Unfortunately no orienteering and no running at all but the wedding of Christian and Cecilia and the visit in Stockholm were very nice! |
Thursday Dec 1 |
| Running 41:00 [3] 8 km (5:08 / km) +25m 5:03 / km | |
| shoes: Addidas |
| With Adiren along the Emme. |