Thursday Sep 30 |
 | Running (Morning run) 22:43 [2] 4 km (5:41 / km) +50m 5:21 / km | |
| ahr:129 max:143 (injured) |
| with TrueFit ankle support, makes no difference |
| Cycling 1:28:11 [3] 8.6 km (10:15 / km) +1033m 6:24 / km | |
| ahr:142 max:158 |
| From Laax (elevation 1090m) to Nagens (elev. 2123m). This heavy climbing was true MOUNTAIN biking. Downhill (same way) took 16', not logged. |
Wednesday Sep 29 |
| Running (Morning run) 22:46 [2] 4 km (5:42 / km) +50m 5:21 / km | |
| ahr:127 max:141 (injured) |
| |
| Cycling 1:09:46 [2] 19.4 km (3:36 / km) +445m 3:14 / km | |
| ahr:125 max:144 |
| Staderas loop in the evening after another day of school orienteering (only back-office this time). |
Tuesday Sep 28 |
| Running (Morning run) 23:21 [3] 4 km (5:50 / km) +70m 5:22 / km | |
| ahr:136 max:149 (injured) |
| On trail again. Went to fast. HR too high by 10 bpm. |
| Cycling 51:31 [2] 14 km (3:41 / km) +330m 3:18 / km | |
| ahr:133 max:148 |
| Ransun-Trin. |
Monday Sep 27 |
| Running (Morning run) 20:33 [2] 3.5 km (5:52 / km) +80m 5:16 / km | |
| ahr:132 max:150 (injured) |
| should go slower next time. |
| Strength 33:00 [1] | |
| |
| |
| Cycling 1:37:00 [2] 36.7 km (2:39 / km) +260m 2:33 / km | |
| ahr:129 max:142 |
| To/from gym + additional loops. |
Sunday Sep 26 |
| Running (Morning run) 21:10 [2] 3.5 km (6:03 / km) +80m 5:26 / km | |
| ahr:129 max:149 (injured) |
| |
Saturday Sep 25 |
| Running (Morning run) 21:51 [2] 3.5 km (6:15 / km) +75m 5:38 / km | |
| ahr:127 max:146 (injured) |
| Same as yesterday |
| Walking (Nordic walking) 21:24 [4] 1.8 km (11:53 / km) +325m 6:15 / km | |
| ahr:150 max:162 (injured) |
| Top of Lägern. Bad weather, rain, slippery. |
| Running 38:43 [2] 6.3 km (6:09 / km) | |
| ahr:132 max:144 (injured) |
| Downhill from Lägern. Heavy rain. HR rather high. |
Friday Sep 24 |
| Running (Morning run) 22:52 [2] 3.5 km (6:32 / km) +75m 5:54 / km | |
| ahr:126 max:144 (injured) |
| On the road to Otelfingen. Morning run again after more than two weeks since ankle injury happened. Used an ankle support (Active Ankle). Off-road seems still impossible, even with support. |
| Strength 33:00 [1] | |
| |
| |
| Cycling 58:24 [2] 21.2 km (2:45 / km) +150m 2:40 / km | |
| ahr:129 max:147 |
| To/from gym |
Thursday Sep 23 |
| Cycling (Morning ride) 41:00 [2] 14.7 km (2:47 / km) +150m 2:39 / km | |
| ahr:125 max:146 |
| Oetlikon - Buchs, rain and wind. |
Wednesday Sep 22 |
| Walking (Nordic walking) 20:48 [4] 1.8 km (11:33 / km) +325m 6:04 / km | |
| ahr:143 max:157 (injured) |
| To top of Lägern. |
| Running 20:00 [2] 3 km (6:40 / km) | |
| ahr:120 max:132 (injured) |
| Downhill from Lägern. With trekking shoes and poles. Injured ankle is still a problem. Can surely not go off-road. |
| Strength 43:00 [1] | |
| |
| |
Tuesday Sep 21 |
| Cycling 1:17:02 [2] 28.4 km (2:43 / km) +185m 2:38 / km | |
| ahr:125 max:135 |
| Katzensee loop. Easy biking after setting, relocating, collecting markers for school orienteering all day long. |
Monday Sep 20 |
| Cycling (Morning ride) 38:09 [2] 13.2 km (2:53 / km) +140m 2:45 / km | |
| ahr:124 max:135 |
| |
| Strength 33:00 [1] | |
| |
| |
| Cycling 50:48 [2] 19.3 km (2:38 / km) +120m 2:33 / km | |
| ahr:121 max:134 |
| to/from gym |
Sunday Sep 19 |
| Cycling (Morning ride) 33:20 [2] 11.6 km (2:52 / km) +135m 2:43 / km | |
| ahr:126 max:140 |
| |
| Walking (Nordic walking) 21:31 [4] 1.8 km (11:57 / km) +320m 6:20 / km | |
| ahr:145 max:159 (injured) |
| Top of Lägern, straight up. Dowhill 6.2km, 56', HR ~110. |
Saturday Sep 18 |
| Cycling 1:20:51 [3] 31 km (2:36 / km) +190m 2:32 / km | |
| ahr:128 max:140 |
| Katzensee loop. |
Friday Sep 17 |
| Cycling 2:03:25 [2] 44.7 km (2:46 / km) +470m 2:37 / km | |
| ahr:122 max:142 |
| Lägern round trip + to/from gym. |
| Strength 33:00 [1] | |
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| |
Thursday Sep 16 |
| Cycling (Morning ride) 36:43 [2] 12.4 km (2:58 / km) +145m 2:48 / km | |
| ahr:126 max:138 |
| Quite cold today. |
| Walking 25:55 [4] 2 km (12:58 / km) +330m 7:06 / km | |
| ahr:141 max:159 (injured) |
| Climbing to the top of Lägern. Walking with poles (Nordic walking). Injured foot did not hurt too much. At least I could do a work-out in the higher HR range. Downhill, slowly and carefully, on another trail, took about an hour. |
| Cycling 1:09:00 [3] 25.1 km (2:45 / km) +195m 2:39 / km | |
| ahr:130 max:142 |
| Katzensee loop. |
Wednesday Sep 15 |
| Cycling 30:00 [3] | |
| ahr:138 max:148 |
| Actually not MTB, but indoor cycling. I must be mentally sick to do this for 30', but the weather outside was not inviting! |
Tuesday Sep 14 |
| Cycling (Morning ride) 27:00 [2] 8.1 km (3:20 / km) +165m 3:02 / km | |
| ahr:120 max:139 |
| |
| Strength 55:00 [1] | |
| |
| includes 15' of easy indoor cycling. |
Monday Sep 13 |
| Cycling (Morning ride) 23:00 [2] 7.8 km (2:57 / km) +115m 2:45 / km | |
| ahr:124 max:140 |
| Nice weather again. Should do some more work-outs today. |
| Cycling 1:09:35 [3] 20 km (3:29 / km) +465m 3:07 / km | |
| ahr:126 max:149 |
| Tried to push a few times but could not reach a HR above 150. |
Sunday Sep 12 |
| Note | |
| |
| Bad weather, still injured, no motivation - let it be a rest day... |
Saturday Sep 11 |
| Cycling (Morning ride) 20:51 [2] 7.1 km (2:56 / km) +100m 2:45 / km | |
| ahr:121 max:134 (injured) |
| |
| Cycling 1:15:12 [3] 12.6 km (5:58 / km) +735m 4:37 / km | |
| ahr:135 max:150 |
| Quite a bit of climbing to Bargis. Only uphill logged. Downhill in 19:08 (with shortcut it was only 10.5 km). |
Friday Sep 10 |
| Cycling (Morning ride) 23:00 [2] 8.4 km (2:44 / km) +130m 2:32 / km | |
| ahr:121 max:133 (injured) |
| impossible to run |
| Cycling 40:22 [3] 8.5 km (4:45 / km) +330m 3:59 / km | |
| ahr:128 max:142 (injured) |
| Trin - Flims - Laax -Trin. Only uphill logged. Total work-out 1:30. This includes some hiking (injured foot hurts). |
Thursday Sep 9 |
| Cycling (Morning ride) 30:10 [2] 9.9 km (3:03 / km) +130m 2:52 / km | |
| ahr:122 max:134 (injured) |
| |
| Strength 33:00 [1] | |
| |
| |
Wednesday Sep 8 |
| Cycling (Morning ride) 26:26 [2] 8 km (3:18 / km) +140m 3:02 / km | |
| ahr:128 max:138 (injured) |
| Morning ride instead of run. Did the usual loop twice while trying to keep HR in the normal range. |
| Cycling 28:36 [4] 5.5 km (5:12 / km) +325m 4:01 / km | |
| ahr:149 max:156 (injured) |
| Top of Lägern 28:36. Felt quite good. My all time best (in 1993) was 26:54 with HRmax 167. So I am happy with today's performance. Only uphill logged. Downhill time was 9:55.
Map |
Tuesday Sep 7 |
| Strength 33:00 [1] | |
| |
| |
| Cycling 1:13:00 [1] 26 km (2:48 / km) +200m 2:42 / km | |
| ahr:120 (injured) |
| Easy biking to/from gym. |
Monday Sep 6 |
| Cycling 1:36:36 [2] 36.1 km (2:41 / km) +250m 2:35 / km | |
| ahr:121 max:132 (injured) |
| Katzensee-Schwandenholz loop again. Could push a little more than yesterday. |
| Note | |
| (injured) |
| Went to the doctor today to check foot injury. Looks like a torn ligament. No running for the next days (or weeks?). In addition: a red spot on leg seems to be symptom for borreliosis (from tick bite). Now I have to take antibiotics for the next three weeks. This will certainly not be favorable for my shape either! |
Sunday Sep 5 |
| Cycling 1:44:37 [1] 37.1 km (2:49 / km) +245m 2:44 / km | |
| ahr:112 max:129 (injured) |
| Planned to do orienteering today, but I am reduced now to easy biking because of injury from yesterday's race. Did Katzensee-Schwandenholz loop at a slow pace. Could not push with right foot. Heartrate very low. |
Saturday Sep 4 |
| Running (Morning run) 23:41 [2] 4 km (5:55 / km) +65m 5:29 / km | |
| ahr:121 max:135 |
| |
| Orienteering (Competition) 12:00 [4] 2 km (6:00 / km) | |
| ahr:151 max:160 (injured) |
| Injured (right foot) near control #3. Did not finish.
Map |
| Running 12:00 [2] 2.0 mi (6:00 / mi) | |
| |
| Warm-up for orienteering. |
Friday Sep 3 |
| Running (Morning run) 37:16 [2] 6.5 km (5:44 / km) +120m 5:15 / km | |
| ahr:124 max:139 |
| Breitlen loops |
| Strength 43:00 [1] | |
| |
| |
Thursday Sep 2 |
| Running (Morning run) 23:42 [2] 4 km (5:56 / km) +70m 5:27 / km | |
| ahr:121 max:135 |
| |
| Cycling 1:25:17 [2] 22.6 km (3:46 / km) +580m 3:21 / km | |
| ahr:126 max:146 |
| Top of Lägern |
Wednesday Sep 1 |
| Running (Morning run) 23:50 [2] 4 km (5:58 / km) +70m 5:29 / km | |
| ahr:122 max:135 |
| |
| Running 12:52 [4] 2.8 km (4:36 / km) +40m 4:17 / km | |
| ahr:148 max:160 |
| Intervals on trail (wood chips). 4 * ~700m, 3:13, 3:15, 3:13, 3:11. ~1:45 rest between repetitions |
| Running 34:00 [2] 5.5 km (6:11 / km) +100m 5:40 / km | |
| ahr:125 |
| Before/after intervals. 17' + 17'. |
