Wednesday Nov 30 |
 | Running (Morning run) 31:21 [2] 5.5 km (5:42 / km) +95m 5:15 / km | |
| ahr:118 max:135 shoes: Asics Gel DS Trainer IX |
| Light snowfall. |
| Strength 37:00 [1] | |
| ahr:84 max:105 |
| Includes some stretching. |
| Cycling intervals (Indoor trainer) 12:00 [4] 6 km (2:00 / km) | |
| max:145 |
| 12x 60" with 60" recovery between intervals. |
| Cycling warm up/down (Indoor trainer) 36:30 [2] 13 km (2:48 / km) | |
| ahr:116 |
| Before strength workout and before/between/after intervals. |
Tuesday Nov 29 |
| Running (Morning run) 30:34 [2] 5.5 km (5:33 / km) +95m 5:07 / km | |
| ahr:120 max:136 shoes: Asics Gel DS Trainer IX |
| Snow still falling. |
| Running 1:15:37 [3] 13 km (5:49 / km) +220m 5:22 / km | |
| ahr:132 max:147 shoes: Asics Gel DS Trainer IX |
| 2nd run of the day. Eigi-Wettingen-Otelfingen. Part was snow (slush) covered trail, bigger part on roads. Funny: Polar watch shows min altitude 475m, max altitude 7489m (which I reached after 10 minutes....). |
Monday Nov 28 |
| Running 33:43 [2] 6 km (5:37 / km) +105m 5:10 / km | |
| ahr:118 max:131 shoes: Asics Gel DS Trainer IX |
| Breitlen-Boppelsen. Snow is falling. |
| Strength (Machines) 48:00 [1] | |
| |
| The usual procedure including warm-up and stretching. |
Sunday Nov 27 |
| Running (Morning run) 30:31 [2] 5.5 km (5:33 / km) +95m 5:06 / km | |
| ahr:117 max:131 shoes: Asics Gel DS Trainer IX |
| |
| Running 1:07:58 [2] 12 km (5:40 / km) +175m 5:17 / km | |
| ahr:123 max:141 shoes: Asics Gel DS Trainer IX |
| 2nd run of the day. New loop Oetlikon-Otelfingen Golf. |
Saturday Nov 26 |
| Running (Morning run) 30:38 [2] 5.5 km (5:34 / km) +95m 5:08 / km | |
| ahr:115 max:131 shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 25:00 [1] | |
| ahr:87 |
| |
| Cycling intervals (Indoor trainer) 12:00 [4] 6 km (2:00 / km) | |
| max:144 |
| 12x 60" with 60" recovery between intervals. |
| Cycling warm up/down (Indoor trainer) 28:00 [2] 10 km (2:48 / km) | |
| ahr:120 |
| Before strength workout and before/between/after intervals. |
Friday Nov 25 |
| Running (Morning run) 30:52 [2] 5.5 km (5:37 / km) +95m 5:10 / km | |
| ahr:121 max:134 shoes: Asics Gel DS Trainer IX |
| Winter arrived over night, a few cm of snow on the ground. |
| Running 1:15:55 [3] 13 km (5:50 / km) +305m 5:14 / km | |
| ahr:127 max:143 shoes: Asics Gel DS Trainer IX |
| 2nd run of the day. Buchs loop + Moetschen. Snow and sun. |
Thursday Nov 24 |
| Running (Morning run) 30:42 [2] 5.5 km (5:35 / km) +95m 5:08 / km | |
| ahr:118 max:133 shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 50:00 [1] | |
| |
| Includes 10' cycling for warm-up + 10' stretching |
Wednesday Nov 23 |
| Orienteering 33:43 [3] *** 4 km (8:26 / km) +150m 7:06 / km | |
| ahr:138 max:147 shoes: Jalas |
| O-training Honeret. Ran D55 course of recent national event. Freezing cold. |
| Running warm up/down 22:00 [2] 3.5 km (6:17 / km) | |
| shoes: Jalas |
| Before/after O-training. |
Tuesday Nov 22 |
| Running (Morning run) 27:38 [2] 5 km (5:32 / km) +100m 5:01 / km | |
| ahr:118 max:135 shoes: Asics Gel DS Trainer IX |
| |
| Running long 1:24:26 [3] 15 km (5:38 / km) +435m 4:55 / km | |
| ahr:130 max:146 shoes: Asics Gel DS Trainer IX |
| 2nd run of the day. Long jog Eigi-Wettingen-Laegern. |
Monday Nov 21 |
| Running (Morning run) 29:50 [2] 5.5 km (5:25 / km) +95m 5:00 / km | |
| shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 36:00 [1] | |
| ahr:82 max:102 |
| + some stretching. |
| Cycling intervals (Indoor trainer) 12:00 [4] 6 km (2:00 / km) | |
| max:147 |
| 12x 60" with 60" recovery between intervals. |
| Cycling warm up/down (Indoor trainer) 34:00 [2] 12 km (2:50 / km) | |
| |
| Before strength workout and then before, between and after intervals. |
Sunday Nov 20 |
| Running 47:48 [3] 9 km (5:19 / km) +200m 4:47 / km | |
| ahr:124 max:142 shoes: Asics Gel DS Trainer IX |
| Buchs loop. |
Saturday Nov 19 |
| Running (Morning run) 30:26 [2] 5.5 km (5:32 / km) +100m 5:04 / km | |
| ahr:117 max:131 shoes: Asics Gel DS Trainer IX |
| |
| Orienteering long 1:13:45 [3] *** 9 km (8:12 / km) +350m 6:52 / km | |
| ahr:133 max:154 shoes: Jalas |
| O-training with map Egg-Platten. Ran part of a men elite's course (control 6 to 19). Had problems reading the map because of scale (15k) and darkness at the end. |
| Running warm up/down 16:00 [2] 2.5 km (6:24 / km) +50m 5:49 / km | |
| shoes: Jalas |
| From the parking to control #6 and back from #19. |
Friday Nov 18 |
| Running (Morning run) 49:40 [2] 9 km (5:31 / km) +200m 4:58 / km | |
| ahr:125 max:142 shoes: Asics Gel DS Trainer IX |
| Buchs loop before breakfast. |
| Strength (Machines) 46:33 [1] | |
| ahr:89 max:113 |
| Includes warmup (10' cycling) + some stretching. |
| |
| C • hello 3 |
Thursday Nov 17 |
| Running (Morning run) 30:55 [2] 5.5 km (5:37 / km) +95m 5:10 / km | |
| ahr:116 max:131 shoes: Asics Gel DS Trainer IX |
| |
Wednesday Nov 16 |
| Orienteering 1:21:13 [3] *** 10 km (8:07 / km) +320m 7:00 / km | |
| shoes: Jalas |
| O-training with map Egg-Platten. Ran DE course of the Nat. event of one month ago (16 controls). Simone N.s time at control 16 was 1:02:19. |
| Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +70m 5:16 / km | |
| shoes: Jalas |
| From the parking to the start and back to the car. |
Tuesday Nov 15 |
| Cycling long 2:16:49 [2] 40.5 km (3:23 / km) +615m 3:08 / km | |
| ahr:120 max:147 |
| A longer loop to Wettingen, Huettikon, Altberg, Gubrist, Hoenggerberg, Katzensee, Buchs. Sunny weather and temperature still acceptable. This will probably change for the second half of the week. |
Monday Nov 14 |
| Running (Morning run) 30:58 [2] 5.5 km (5:38 / km) +100m 5:10 / km | |
| ahr:119 max:135 shoes: Asics Gel DS Trainer IX |
| Jogging in light drizzle. |
| Note | |
| |
| Today I made it to the top of the AP Training Volume List (hours of training in the last year) !!!
A (virtual) gold medal...
Just had to take a screen shot .... It will not last for long. |
| Strength (Machines) 40:00 [1] | |
| |
| Includes some stretching. |
| Cycling (Indoor Trainer) 31:00 [2] 14 km (2:13 / km) | |
| |
| Before and after strength workout. |
Sunday Nov 13 |
| Orienteering race 31:00 [5] *** 4.2 km (7:23 / km) +140m 6:20 / km | |
| ahr:156 max:165 spiked:10/11c shoes: VJ Integrator |
| Local event in Landschlacht near Bodensee. I had a fast race and could have won by about 4'... but managed to catch a wrong control ( by ~20m ). Too bad. Didn't check all the control numbers once again... |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: VJ Integrator |
| To the start of the race. |
Saturday Nov 12 |
| Running (Morning run) 21:47 [2] 4 km (5:27 / km) +45m 5:09 / km | |
| ahr:118 max:134 shoes: Asics Gel DS Trainer IX |
| Parlatsch loop. Feeling better again. |
| Orienteering 1:28:04 [1] ***** 9 km (9:47 / km) +280m 8:28 / km | |
| ahr:103 max:127 shoes: Jalas |
| Technical O-Training in Uaul Grond. Very difficult navigation, I was partly walking, partly jogging. Did 16 controls.It took 25' to/from Lake Cresta, where I started the O-part. |
Friday Nov 11 |
| Running (Morning run) 41:40 [2] 7 km (5:57 / km) +145m 5:24 / km | |
| ahr:118 max:133 shoes: Asics Gel DS Trainer IX |
| Lake Cresta, Uaul Grond. Didn't feel good. Sickness coming? |
Thursday Nov 10 |
| Running (Morning run) 23:17 [2] 4 km (5:49 / km) +70m 5:21 / km | |
| ahr:117 max:128 shoes: Asics Gel DS Trainer IX |
| To Lake Cresta. |
| Cycling 53:34 [2] 12.5 km (4:17 / km) +340m 3:46 / km | |
| ahr:117 max:144 |
| To/from Prau la Selva for interval training. |
| Running intervals 11:22 [5] 3 km (3:47 / km) | |
| max:163 shoes: Asics Gel DS Trainer IX |
| On track at Prau la Selva: 71, 71, 69, 68, 68, 67, 68, 69, 68, 63. |
| Running warm up/down 30:19 [2] 4.5 km (6:44 / km) | |
| ahr:120 shoes: Asics Gel DS Trainer IX |
| On track. Before/between/after intervals. |
Wednesday Nov 9 |
| Running (Morning run) 22:13 [2] 4 km (5:33 / km) +60m 5:10 / km | |
| ahr:114 max:129 shoes: Asics Gel DS Trainer IX |
| Parlatsch loop. |
| Running 1:15:31 [2] * 13 km (5:49 / km) +255m 5:17 / km | |
| ahr:120 max:137 shoes: Jalas |
| Crossing Uaul Grond uphill to Lake Cauma to O-training and back. |
| Orienteering 30:43 [3] ***** 2 km (15:22 / km) +65m 13:13 / km | |
| ahr:120 max:135 shoes: Jalas |
| O-training near Lake Cauma. Very difficult technical terrain. Did 26 controls, all small depressions. |
Tuesday Nov 8 |
| Running (Morning run) 22:46 [2] 4 km (5:42 / km) +70m 5:14 / km | |
| ahr:118 max:131 shoes: Asics Gel DS Trainer IX |
| To Lake Cresta. |
| Cycling 1:22:34 [2] 22 km (3:45 / km) +480m 3:23 / km | |
| ahr:116 max:148 |
| Lake Cauma, Staderas, Conn, Pintrun. |
Monday Nov 7 |
| Strength (Machines) 46:00 [1] | |
| |
| |
Sunday Nov 6 |
| Orienteering race 55:00 [4] *** 5 km (11:00 / km) +280m 8:36 / km | |
| spiked:11/11c shoes: VJ Integrator |
| Swiss Team Championships in Reiden. Team with Hans Hotz and Hans Baumann. I ran 11 legs out of a total of 16. We lost about 1' caused by a slight team synchronisation problem...
3rd place in M185. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: VJ Integrator |
| Before the race. |
Saturday Nov 5 |
| Strength (Machines) 48:00 [1] | |
| |
| Includes warm-up (10' cycling) + stretching. |
Friday Nov 4 |
| Running (Morning run) 20:25 [2] 3.5 km (5:50 / km) +55m 5:25 / km | |
| ahr:113 max:132 shoes: Asics Gel DS Trainer IX |
| |
| Running long 1:12:04 [3] 13 km (5:33 / km) +220m 5:07 / km | |
| ahr:131 max:148 shoes: Asics Gel DS Trainer IX |
| 2nd run of the day. Eigi, Wettingen, Otelfingen. |
Thursday Nov 3 |
| Running (Morning run) 30:20 [2] 5.5 km (5:31 / km) +95m 5:05 / km | |
| ahr:118 max:134 shoes: Asics Gel DS Trainer IX |
| |
| Strength (Machines) 40:00 [1] | |
| |
| + stretching. |
| Cycling 1:08:45 [2] 22.5 km (3:03 / km) +265m 2:53 / km | |
| ahr:119 max:134 |
| Oetlikon, Regensdorf (to the gym), Burghof, Moetschen. |
Wednesday Nov 2 |
| Running 47:26 [3] 9 km (5:16 / km) +200m 4:45 / km | |
| ahr:128 max:145 shoes: Asics Gel DS Trainer IX |
| Breitlen-Buchs loop. |
Tuesday Nov 1 |
| Orienteering 49:23 [4] *** 6.2 km (7:58 / km) +220m 6:46 / km | |
| ahr:146 max:155 shoes: Jalas |
| With map Egg-Platten. Reran the race of 2 weeks ago. Was 2 minutes faster with HRavg about 10 lower. But 4 legs slower than at race time. Comparing shoes: It looks like the Jalas Cross Control (high top, ankle support) is a bit slower than my VJ Integrator. |
| Running warm up/down 22:00 [2] 3.5 km (6:17 / km) | |
| shoes: Jalas |
| Before/after the O-training. |
