Sunday Jan 1 |
 | Running 1:08:00 [2]10.5 km (6:29 / km) +150m 6:03 / km | |
| ahr:136 shoes: Asics 05 |
| Easy run with Marco, Maja and Irene from Brugg-Schinznach-Habsburg. My achilles tendon hurt a lot. The pain started yesterday evening, I hope that some rest will help it to get better soon. |
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] | |
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| 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] | |
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| 2x top ten |