Tuesday Nov 30 |
 | Orienteering (training) 41:54 [4] 5.6 km (7:29 / km) +190m 6:24 / km | |
| ahr:146 max:156 |
| Eschenberg. Rerun of a race which took place in Oct. Tested some route choices. |
| Running 15:00 [2] 2.5 km (6:00 / km) | |
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| Warm-up/cool-down for above. |
Monday Nov 29 |
| Running (Morning run) 25:10 [2] 4.5 km (5:36 / km) +85m 5:07 / km | |
| ahr:124 max:136 |
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| Strength (machines) 35:00 [1] | |
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| Cycling 59:26 [2] 22 km (2:42 / km) +165m 2:36 / km | |
| ahr:123 max:133 |
| To/from gym. |
Sunday Nov 28 |
| Running 40:14 [2] 7.5 km (5:22 / km) +160m 4:51 / km | |
| ahr:128 max:149 |
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Saturday Nov 27 |
| Running 1:07:59 [3] 12 km (5:40 / km) +240m 5:09 / km | |
| ahr:133 max:147 |
| Mötschen, 2 x Vita-Parcours. |
Friday Nov 26 |
| Strength 36:00 [1] | |
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| Cycling 1:39:15 [2] 38.3 km (2:35 / km) +310m 2:29 / km | |
| ahr:124 max:141 |
| To/from gym + additional loops. Sunny weather. |
Thursday Nov 25 |
| Running 45:36 [3] 9 km (5:04 / km) +200m 4:34 / km | |
| ahr:137 max:153 |
| Breitlen-Buchs loop. Good effort. One of the better times for this loop. |
| Cycling (indoor trainer) 40:00 [3] 18 km (2:13 / km) | |
| ahr:123 max:142 |
| Warm-up 10'. Intervals 10 x 60". 60" recovery between intervals. Cool-down 10'. |
Wednesday Nov 24 |
| Running (Morning run) 25:23 [2] 4.5 km (5:38 / km) +80m 5:11 / km | |
| ahr:120 max:133 |
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| Strength 38:00 [1] | |
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| Cycling 59:16 [2] 22 km (2:42 / km) +180m 2:35 / km | |
| ahr:124 max:136 |
| To/from gym. |
Tuesday Nov 23 |
| Orienteering (training) 39:20 [4] 4.5 km (8:44 / km) +200m 7:09 / km | |
| ahr:149 max:157 |
| With map Wellenberg. Ran my course (H60) of the Swiss Champs (Classic) which took place about 2 months ago. Could not run then due to ankle injury. Full speed still not possible, but much better now. |
| Running 32:00 [2] 4 km (8:00 / km) +200m 6:24 / km | |
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| To start, from finish of O-training |
Monday Nov 22 |
| Running (Morning run) 26:11 [2] 4.5 km (5:49 / km) +90m 5:17 / km | |
| ahr:123 max:139 |
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| Strength 35:00 [1] | |
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| Cycling 58:27 [2] 22 km (2:39 / km) +165m 2:34 / km | |
| ahr:123 max:139 |
| To/from gym. |
Sunday Nov 21 |
| Orienteering (training) 50:00 [2] 7 km (7:09 / km) +50m 6:54 / km | |
| ahr:125 max:147 |
| Easy paced O-training Beznau. |
Saturday Nov 20 |
| Running (Morning run) 25:19 [2] 4.5 km (5:38 / km) +80m 5:10 / km | |
| ahr:123 max:136 |
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| Cycling (indoor trainer) 41:12 [3] 17.6 km (2:20 / km) | |
| ahr:125 max:147 |
| Warm-up 10'. Intervals 10 x 60". Recovery (easy load) to HR below 120 between intervals. Cool-down 10'. |
Friday Nov 19 |
| Running (Morning run) 37:40 [3] 7 km (5:23 / km) +135m 4:54 / km | |
| ahr:129 max:141 |
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| Orienteering (Training) 28:28 [3] 3.5 km (8:08 / km) +175m 6:30 / km | |
| ahr:137 max:148 |
| O-training Breitlen. Ankle still not ok on rough ground. |
| Running 12:00 [2] 2.0 mi (6:00 / mi) | |
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| Warm-up/cool-down for O-training. |
Thursday Nov 18 |
| Running (Morning run) 25:42 [2] 4.5 km (5:43 / km) +80m 5:15 / km | |
| ahr:124 max:137 |
| Very easy today. |
| Strength 35:00 [1] | |
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| Cycling 56:45 [2] 22 km (2:35 / km) +170m 2:29 / km | |
| ahr:121 max:132 |
| To gym (some tailwind), and back. |
Wednesday Nov 17 |
| Running 1:01:33 [3] 11 km (5:36 / km) +360m 4:49 / km | |
| ahr:138 max:156 |
| Top of Lägern. Uphill 34:04, HR(avg) 147. |
Tuesday Nov 16 |
| Running (Morning run) 37:42 [3] 7 km (5:23 / km) +135m 4:55 / km | |
| ahr:129 max:143 |
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| Cycling (indoor trainer) 55:09 [3] 26.6 km (2:04 / km) | |
| ahr:134 max:152 |
| Warm-up 10', cool-dn 6'. Read O-map and tried to follow and visualize course in real time. Workout was a bit less boring this way. |
Monday Nov 15 |
| Cycling (indoor trainer) 35:22 [3] 15 km (2:21 / km) | |
| ahr:130 max:149 |
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| Strength 35:00 [1] | |
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| Cycling 1:00:19 [2] 22.1 km (2:44 / km) +180m 2:37 / km | |
| ahr:126 max:137 |
| To/from gym. |
Sunday Nov 14 |
| Orienteering (Training) 35:56 [4] 5 km (7:11 / km) +105m 6:30 / km | |
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| O-training Wangen. Cold and windy. No HR-monitor. |
| Orienteering 36:00 [2] 6 km (6:00 / km) | |
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| Warm-up/cool-down. Running with map on trails. |
Saturday Nov 13 |
| Running 1:06:01 [3] 11 km (6:00 / km) +350m 5:11 / km | |
| ahr:131 max:150 |
| Top of Lägern. Uphill 36:30, HR(avg) 140. |
Friday Nov 12 |
| Running (Morning run) 38:15 [2] 7 km (5:28 / km) +135m 4:59 / km | |
| ahr:123 max:137 |
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| Strength 45:00 [1] | |
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Thursday Nov 11 |
| Running (Morning run) 48:08 [3] 9 km (5:21 / km) +200m 4:49 / km | |
| ahr:136 max:153 |
| Boppelsen - Buchs loop. |
| Cycling (indoor trainer) 40:29 [3] 18 km (2:15 / km) | |
| ahr:132 max:148 |
| Testing new bike-trainer setup. Very boring workout. May be I should arrange to study map or watch TV. |
Wednesday Nov 10 |
| Running (Morning run) 23:48 [3] 4.5 km (5:17 / km) +95m 4:47 / km | |
| ahr:127 max:141 |
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| Cycling (indoor trainer) 43:08 [3] 20 km (2:09 / km) | |
| ahr:124 max:150 |
| Warm-up ~11', then intervals 8 x 100", 100" recovery between intervals (low pace biking). Could not push the HR above 150. Cool-down ~8'. |
| Strength 36:00 [1] | |
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| After indoor biking. |
Tuesday Nov 9 |
| Running (Morning run) 38:03 [3] 7 km (5:26 / km) +135m 4:57 / km | |
| ahr:127 max:138 |
| Temp. ~2° C. |
Monday Nov 8 |
| Running (Morning run) 25:02 [2] 4.5 km (5:34 / km) +85m 5:05 / km | |
| ahr:123 max:137 |
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| Strength 36:00 [1] | |
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| Cycling 59:15 [2] 22 km (2:42 / km) +180m 2:35 / km | |
| ahr:126 max:136 |
| To/from gym. |
Sunday Nov 7 |
| Running (Morning run) 24:50 [2] 4.5 km (5:31 / km) +85m 5:03 / km | |
| ahr:123 max:136 |
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| Orienteering (Training) 36:56 [4] 5 km (7:23 / km) +105m 6:41 / km | |
| ahr:142 max:157 |
| O-training Erdmannlistein. |
| Running 18:00 [2] 3 km (6:00 / km) | |
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| Warm up/cool down for O-training |
Saturday Nov 6 |
| Running (Morning run) 38:12 [3] 7 km (5:27 / km) +130m 5:00 / km | |
| ahr:129 max:146 |
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| Cycling (road biking) 1:11:26 [3] 27.3 km (2:37 / km) +375m 2:27 / km | |
| ahr:132 max:142 |
| Round trip Lägern. Temp. ~7°C. |
Friday Nov 5 |
| Running (Morning run) 25:45 [2] 4.5 km (5:43 / km) +80m 5:15 / km | |
| ahr:122 max:138 |
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| Strength 48:00 [1] | |
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Thursday Nov 4 |
| Running (Morning run) 25:40 [2] 4.5 km (5:42 / km) +85m 5:13 / km | |
| ahr:123 max:138 |
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| Orienteering (Training) 1:23:33 [4] 10 km (8:21 / km) +345m 7:08 / km | |
| ahr:144 max:157 |
| Eschenberg. Map of WOC 03. Long distance O-training. |
Wednesday Nov 3 |
| Cycling 2:01:18 [2] 40 km (3:02 / km) +600m 2:49 / km | |
| ahr:122 max:143 |
| Wettingen-Altberg-Katzensee. |
Tuesday Nov 2 |
| Running (Morning run) 36:27 [3] 7 km (5:12 / km) +125m 4:47 / km | |
| ahr:131 max:147 |
| Longer and faster than usual. |
| Cycling 1:17:10 [3] 28 km (2:45 / km) +440m 2:33 / km | |
| ahr:129 max:142 |
| Round trip Lägern. |
Monday Nov 1 |
| Running (Morning run) 25:56 [2] 4.5 km (5:46 / km) +80m 5:18 / km | |
| ahr:122 max:136 |
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| Strength 46:00 [1] | |
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