Friday Nov 30 |
 | Running (Morning run) 22:30 [2] 4 km (5:38 / km) +50m 5:18 / km | |
| ahr:126 max:137 shoes: Brooks Glycerin 4 |
| Parlatsch loop. Pre-breakfast jogging. |
| Running 1:03:55 [3] 11 km (5:49 / km) +280m 5:09 / km | |
| ahr:137 max:152 shoes: Brooks Glycerin 4 |
| Uaul Grond: Lake Cresta - Conn - Pintrun. |
Thursday Nov 29 |
| Note | |
| (rest day) |
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Wednesday Nov 28 |
| Cycling (Indoor trainer) 1:05:00 [1] 26 km (2:30 / km) | |
| ahr:104 max:127 |
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| Orienteering 1:04:36 [4] *** 7.3 km (8:51 / km) +210m 7:44 / km | |
| shoes: Integrators3 |
| Suhr by Night. Night O training. Good weather conditions. Forest with much deadfall and some brambles. Had problems seeing the course on the map, especially the butterflies. It was difficult to keep the correct sequence of controls. One very bad mistake going out of control #15: ran on wrong trail and nearly left the map... Relocation took quite some time.
Karte (RouteGadget) |
Tuesday Nov 27 |
| Strength (Machines) 25:00 [1] | |
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| Cycling (Spinning) 50:00 [3] 25 km (2:00 / km) | |
| ahr:131 max:144 |
| At the gym in Regensdorf. |
| stretching 10:00 [0] | |
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Monday Nov 26 |
| Cycling (Indoor trainer) 1:10:00 [1] 28 km (2:30 / km) | |
| ahr:105 max:123 |
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| Orienteering 50:48 [4] *** 7 km (7:15 / km) +180m 6:26 / km | |
| ahr:142 max:151 shoes: Integrators3 |
| O training Egg-Platten Wehntal. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators3 |
| Before/after O training. |
Sunday Nov 25 |
| Cycling (Indoor trainer) 1:10:00 [1] 28 km (2:30 / km) | |
| ahr:105 max:125 |
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| Running 1:01:45 [3] 11.5 km (5:22 / km) +200m 4:56 / km | |
| ahr:140 max:156 shoes: Brooks Glycerin 4 |
| Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist. |
| stretching 10:00 [0] | |
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Saturday Nov 24 |
| Cycling (Indoor trainer) 1:00:00 [1] 24 km (2:30 / km) | |
| ahr:100 max:123 |
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Friday Nov 23 |
| Cycling (Indoor trainer) 1:10:00 [1] 28 km (2:30 / km) | |
| ahr:104 max:126 |
| On TravelMag. |
| stretching 10:00 [0] | |
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Thursday Nov 22 |
| Cycling (Indoor trainer) 1:16:00 [1] 30 km (2:32 / km) | |
| ahr:105 max:124 |
| On TravelMag. |
| Orienteering long 1:20:39 [3] * 12.5 km (6:27 / km) +370m 5:37 / km | |
| ahr:134 max:152 shoes: Brooks Glycerin 4 |
| With map Eigi-Wettingen, all on trails. |
| stretching 12:00 [0] | |
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Wednesday Nov 21 |
| Cycling (Indoor trainer) 1:20:00 [2] 32 km (2:30 / km) | |
| ahr:109 max:127 |
| On TravelMag. |
| Running intervals 20:00 [4] 4.2 km (4:46 / km) | |
| max:161 shoes: Brooks Glycerin 4 |
| On roads/trails: 2 sets of 10x 30s on / 30s off. 5 min recovery jogging between sets. |
| Running warm up/down 38:37 [2] 6 km (6:26 / km) +180m 5:36 / km | |
| shoes: Brooks Glycerin 4 |
| Before/after intervals and between sets. |
| stretching 10:00 [0] | |
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Tuesday Nov 20 |
| Strength (Machines) 20:00 [1] | |
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| Cycling (Spinning) 47:20 [3] 20 km (2:22 / km) | |
| ahr:127 max:144 |
| At the gym in Regensdorf. |
| stretching 12:00 [0] | |
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Monday Nov 19 |
| Cycling (Indoor trainer) 1:30:00 [1] 36 km (2:30 / km) | |
| ahr:108 max:122 |
| On TravelMag. |
| Running 1:03:05 [3] 11.5 km (5:29 / km) +200m 5:03 / km | |
| ahr:141 max:155 shoes: Brooks Glycerin 4 |
| Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist. |
| stretching 10:00 [0] | |
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Sunday Nov 18 |
| Cycling (Indoor trainer) 1:10:00 [1] 28 km (2:30 / km) | |
| ahr:101 max:122 |
| On TravelMag. |
Saturday Nov 17 |
| Cycling (Indoor trainer) 1:10:00 [1] 28 km (2:30 / km) | |
| ahr:107 max:132 |
| On TravelMag. |
| Running 57:45 [3] 10.5 km (5:30 / km) +200m 5:01 / km | |
| ahr:137 max:158 shoes: Brooks Glycerin 4 |
| Oetlikon - Otelfingen - Breitlen. |
| stretching 10:00 [0] | |
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Friday Nov 16 |
| Cycling (Indoor trainer) 1:10:00 [1] 28 km (2:30 / km) | |
| ahr:108 max:127 |
| On TravelMag. |
| stretching 10:00 [0] | |
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Thursday Nov 15 |
| Cycling (Indoor trainer) 1:00:00 [1] 24 km (2:30 / km) | |
| ahr:106 max:123 |
| On TravelMag. |
| Running 58:39 [3] 10 km (5:52 / km) +165m 5:25 / km | |
| shoes: Brooks Glycerin 4 |
| Otelfingen - Breitlen. |
| stretching 8:00 [0] | |
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Wednesday Nov 14 |
| Cycling (Indoor trainer) 1:30:00 [1] 36 km (2:30 / km) | |
| ahr:105 max:123 |
| On TravelMag. |
| stretching 8:00 [0] | |
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Tuesday Nov 13 |
| Cycling (Indoor trainer) 45:00 [1] 18 km (2:30 / km) | |
| ahr:105 max:120 |
| Morning ride on TravelMag. |
Monday Nov 12 |
| Cycling (Indoor trainer) 1:05:00 [1] 26 km (2:30 / km) | |
| ahr:102 max:124 |
| Morning ride on Travelmag. |
| Running 48:37 [2] 8 km (6:05 / km) +150m 5:33 / km | |
| shoes: Brooks Glycerin 4 |
| Otelfingen - Breitlen. |
| stretching 6:00 [0] | |
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Sunday Nov 11 |
| Cycling (Indoor trainer) 1:00:00 [1] 24 km (2:30 / km) | |
| ahr:106 max:131 |
| On TravelMag. Planned to do some orienteering this weekend but sickness and bad weather kept me indoors. |
| stretching 5:00 [0] | |
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Saturday Nov 10 |
| Cycling (Indoor trainer) 1:00:00 [1] 24 km (2:30 / km) | |
| ahr:108 max:126 |
| On TravelMag. |
| stretching 8:00 [0] | |
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Friday Nov 9 |
| Cycling (Indoor trainer) 1:36:00 [1] 38 km (2:32 / km) | |
| ahr:104 max:118 |
| Easy pace on TravelMag, just burning a few calories. |
| stretching 5:00 [0] | |
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Thursday Nov 8 |
| Cycling (Indoor trainer) 1:20:00 [1] 32 km (2:30 / km) | |
| ahr:105 max:123 |
| On TravelMag. |
Wednesday Nov 7 |
| Orienteering 1:00:01 [4] *** 7.5 km (8:00 / km) +350m 6:29 / km | |
| ahr:151 max:161 shoes: Integrators3 |
| O training near Wil with map Dietschwiler Hoechi. H60 course of recent national event (couldn't do this race, due to lower back problem then). Course was physically demanding and the weather cold and rainy. Didn't push very hard but HR seems high for the effort I did.
Sore throat, probably catched a cold last Sunday.
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| Running warm up/down 17:00 [2] 2.5 km (6:48 / km) +70m 5:58 / km | |
| shoes: Integrators3 |
| Parking to the start and finish to parking. |
Tuesday Nov 6 |
| Strength (Machines) 26:00 [1] | |
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| Reduced loads (lower back still slightly sore). |
| stretching 15:00 [0] | |
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| Between/after strength training and after spinning. |
| Cycling (Indoor cycling) 50:00 [2] 24 km (2:05 / km) | |
| ahr:121 max:141 |
| Spinning at the gym. |
Monday Nov 5 |
| Running 56:26 [2] 9 km (6:16 / km) +150m 5:47 / km | |
| ahr:120 max:138 shoes: Brooks Glycerin 4 |
| Otelfingen - Breitlen. |
| stretching 5:00 [0] | |
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Sunday Nov 4 |
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| Event: TOM - Swiss Team Orienteering Championships
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| Orienteering race 54:11 [4] *** 7.2 km (7:32 / km) +150m 6:49 / km | |
| shoes: Integrators3 |
| Swiss Team O Championship in Domdidier. Class H185 with Hans Baumann and Franz Wyss. We had a good race, very good teamwork, no major mistakes. 1st place.
I did 3 sections of the course, 6 controls out of 16. Lower back still a bit sore, but running at a higher pace was possible without much pain. Forest was rather green (brambles), staying on the trails was the preferred option.
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| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race. |
Saturday Nov 3 |
| Cycling (Indoor trainer) 45:00 [1] 19 km (2:22 / km) | |
| ahr:99 max:114 (rest day) |
| Recovery ride on TravelMag. |
| stretching 5:00 [0] | |
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Friday Nov 2 |
| Cycling (Indoor trainer) 1:00:00 [1] 25 km (2:24 / km) | |
| ahr:99 max:117 |
| Morning ride on TravelMag. |
| Orienteering 50:00 [2] *** 5 km (10:00 / km) +200m 8:20 / km | |
| ahr:125 max:145 shoes: Integrators3 |
| O-training Eigi. |
| Running warm up/down 22:00 [2] 3.5 km (6:17 / km) +50m 5:52 / km | |
| shoes: Integrators3 |
| To/from o-training. |
Thursday Nov 1 |
| Cycling (Indoor trainer) 1:00:00 [1] 25 km (2:24 / km) | |
| ahr:102 max:119 (injured) |
| Morning ride on TravelMag. |
| Running 46:38 [3] 8 km (5:50 / km) +150m 5:20 / km | |
| ahr:130 max:150 shoes: Brooks Glycerin 4 |
| Otelfingen-Breitlen. |