Thursday Nov 30 |
 | Running 1:04:22 [3] 10.6 km (6:04 / km) +260m 5:25 / km | |
| ahr:130 max:143 shoes: Brooks Glycerin 4 |
| Lake Cresta - Conn - Pintrun. |
Wednesday Nov 29 |
| Running 49:30 [3] 8.5 km (5:49 / km) +180m 5:16 / km | |
| ahr:129 max:143 shoes: Brooks Glycerin 4 |
| Lake Cresta - Uaul Grond - Parlatsch. |
Tuesday Nov 28 |
| Running 29:16 [2] 5.5 km (5:19 / km) +110m 4:50 / km | |
| ahr:122 max:137 shoes: Brooks Glycerin 4 |
| Lake Cresta. Much to my surprise left foot was not hurting this morning, that's good. Didn't want to overdo it, so kept it short today. |
Monday Nov 27 |
| Cycling (Indoor trainer) 1:00:00 [3] 25 km (2:24 / km) | |
| ahr:120 max:146 |
| Left foot problem is back. It started hurting this morning again. Probably because of long runs on hard surface yesterday and day before, so no running today. At least I can do some cycling. |
Sunday Nov 26 |
| Running 1:03:48 [3] 11.7 km (5:27 / km) +130m 5:10 / km | |
| ahr:136 max:147 shoes: Brooks Glycerin 4 |
| Otelfingen/Golf - Buchs
From fast to slow...
1st section: 3k @ 4:29/km (fast for my standards..)
2nd section: 2km @ 5:28/km
3rd section: 3km @ 5:42/km
4th section: 3.7km @ 6:03/km
|
Saturday Nov 25 |
| Running long 1:21:20 [3] 13.8 km (5:54 / km) +500m 4:59 / km | |
| ahr:135 max:148 shoes: Brooks Glycerin 4 |
| Laegern-Hochwacht - Laegernweid - Regensberg.
GPS track |
Friday Nov 24 |
| Running 44:24 [3] 7.5 km (5:55 / km) +145m 5:24 / km | |
| ahr:126 max:140 shoes: Brooks Glycerin 4 |
| Evening run. Nice temperature considering it is end of November. |
Thursday Nov 23 |
| Running (Morning run) 30:45 [2] 5.5 km (5:35 / km) +90m 5:10 / km | |
| ahr:121 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Orienteering 1:03:37 [4] *** 10.1 km (6:18 / km) +150m 5:52 / km | |
| ahr:143 max:152 shoes: Integrators2 |
| O training Ruemlang. Distance is GPS measured. |
Wednesday Nov 22 |
| Running (Morning run) 44:37 [3] 7.5 km (5:57 / km) +135m 5:27 / km | |
| ahr:125 max:139 shoes: Brooks Glycerin 4 |
| |
| Cycling (Indoor trainer) 46:00 [2] 18 km (2:33 / km) | |
| ahr:115 max:132 |
| |
Monday Nov 20 |
| Note | |
| (rest day) |
| |
Sunday Nov 19 |
| Running 1:01:30 [3] 10.5 km (5:51 / km) +250m 5:14 / km | |
| ahr:128 max:143 shoes: Brooks Glycerin 4 |
| Conn - Lake Cresta. |
Saturday Nov 18 |
| Orienteering 45:50 [3] **** 5.2 km (8:49 / km) +200m 7:24 / km | |
| ahr:140 max:150 shoes: Integrators2 |
| O training Bot Fiena Trin. Distance is GPS measured. |
| Running warm up/down 31:00 [2] 4.5 km (6:53 / km) +150m 5:54 / km | |
| shoes: Integrators2 |
| To/from o training. |
Friday Nov 17 |
| Running 48:24 [3] 8 km (6:03 / km) +200m 5:23 / km | |
| ahr:125 max:145 shoes: Brooks Glycerin 4 |
| Trin-Digg, Trin, Porclis. |
Thursday Nov 16 |
| Cycling 45:00 [1] 18 km (2:30 / km) | |
| ahr:102 max:119 |
| Easy indoor cycling. |
Wednesday Nov 15 |
| Running 1:03:40 [3] 10 km (6:22 / km) +450m 5:12 / km | |
| ahr:125 max:153 shoes: Brooks Glycerin 4 |
| Laegern Hochwacht via Boleberen (steep!). 34:34 up, 29:06 down. |
Tuesday Nov 14 |
| Running 59:46 [3] 11 km (5:26 / km) +200m 4:59 / km | |
| ahr:130 max:143 shoes: Brooks Glycerin 4 |
| Oetlikon, Otelfingen-Golf. |
Monday Nov 13 |
| Running 48:56 [3] 9 km (5:26 / km) +200m 4:54 / km | |
| ahr:123 max:142 shoes: Brooks Glycerin 4 |
| Buchs loop. |
Sunday Nov 12 |
| Orienteering race 40:17 [5] *** 5.8 km (6:57 / km) +65m 6:35 / km | |
| ahr:153 max:161 shoes: Integrators2 |
| ROLV NOS OL. Regional event near Kreuzlingen. I felt young today, so I ran M50. Had a good run with few mistakes, could be 1 or 2 minutes faster at most. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) +50m 6:09 / km | |
| shoes: Integrators2 |
| To the start and from the finish of the race. |
Saturday Nov 11 |
| Note | |
| (rest day) |
| Weather is not inviting for a workout. |
Friday Nov 10 |
| Running intervals 12:30 [4] 3 km (4:10 / km) | |
| max:155 shoes: Nike Free |
| Threshold training on the track in Regensdorf: 10x 75s (300m) with 45s recovery jogging between intervals. |
| Running warm up/down 27:30 [2] 4.5 km (6:07 / km) | |
| shoes: Nike Free |
| Before, between, after intervals. |
Thursday Nov 9 |
| Running 54:26 [2] 9.5 km (5:44 / km) +200m 5:11 / km | |
| ahr:123 max:142 shoes: Brooks Glycerin 4 |
| Otelfingen loop. |
Wednesday Nov 8 |
| Running (Morning run) 30:34 [2] 5.5 km (5:33 / km) +95m 5:07 / km | |
| ahr:118 max:133 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Orienteering 45:44 [4] *** 7 km (6:32 / km) +100m 6:06 / km | |
| ahr:144 max:155 shoes: Integrators2 |
| O training Ruemlang. |
Tuesday Nov 7 |
| Running 59:52 [3] 10.2 km (5:52 / km) +300m 5:07 / km | |
| ahr:129 max:144 shoes: Brooks Glycerin 4 |
| Buchs - Laegern. |
Monday Nov 6 |
| Running 42:00 [2] 7 km (6:00 / km) +160m 5:23 / km | |
| shoes: Brooks Glycerin 4 |
| Recovery jogging. |
Sunday Nov 5 |
| Orienteering race 52:42 [4] *** 7.9 km (6:40 / km) +175m 6:00 / km | |
| (injured) shoes: Integrators2 |
| Team Chamionships in Sissach. Together with Hans Baumann and Hansruedi Schlatter. 2nd place H185. I did 8 out of 13 controls plus finish (about 57% of the direct distance). Distance logged is effective distance (official direct distance was 6.7 km with 230 m of climb). We had a good run, SI stick was always moving.
Still some pain in the lower back when running downhill, but not too bad. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before the race. |
Thursday Nov 2 |
| Running 41:17 [2] 7 km (5:54 / km) +160m 5:18 / km | |
| ahr:122 max:143 (injured) shoes: Brooks Glycerin 4 |
| Pain in the lower back is still present, but I was finally able to do an easy workout. Nice weather, temperature low at 6°. |