Sunday Oct 31 |
 | Orienteering (competition) 45:31 [4] 5.7 km (7:59 / km) +205m 6:46 / km | |
| ahr:154 max:162 |
| Open course of Tomila. Easy and mostly on trails.Was too lazy to check control numbers, punched a wrong control... |
| Running 25:00 [2] 4 km (6:15 / km) | |
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| Warm-up/cool-down for orienteering |
Saturday Oct 30 |
| Running (Morning run) 25:33 [2] 4.5 km (5:41 / km) +85m 5:11 / km | |
| ahr:125 max:139 |
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| Strength 35:00 [1] | |
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| Cycling 1:01:17 [2] 23.6 km (2:36 / km) +170m 2:30 / km | |
| ahr:126 max:139 |
| To/from gym. Mostly on roads. |
Friday Oct 29 |
| Running 53:22 [3] 9 km (5:56 / km) +190m 5:22 / km | |
| ahr:131 max:147 |
| Breitlen loops. 2 x long, 2 x short. Running in the fog. |
Thursday Oct 28 |
| Orienteering 19:40 [4] 2.7 km (7:17 / km) +80m 6:21 / km | |
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| Rerun of a short distance race I did early this year. |
| Running 30:00 [2] 5 km (6:00 / km) | |
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| warm-up/cool-down for O-training. |
Wednesday Oct 27 |
| Running (Morning run) 30:11 [2] 5 km (6:02 / km) +100m 5:29 / km | |
| ahr:127 max:142 |
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| Cycling 2:04:39 [3] 45.6 km (2:44 / km) +570m 2:34 / km | |
| ahr:129 max:143 |
| Lägern roundtrip + Katzenseeloop. |
Tuesday Oct 26 |
| Strength 47:00 [1] | |
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Monday Oct 25 |
| Running (Morning run) 22:19 [2] 4 km (5:35 / km) +55m 5:13 / km | |
| ahr:124 max:139 |
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| Orienteering 29:50 [3] 4 km (7:28 / km) +120m 6:29 / km | |
| ahr:139 max:153 |
| O-training in Fürstenwald. Easy course, mostly on trails. With taping + ankle support. Had to go very low pace on direct routes. |
| Running 25:00 [2] 4 km (6:15 / km) | |
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| Warm-up/cool-down for O-training. |
Sunday Oct 24 |
| Running (Morning run) 22:17 [2] 4 km (5:34 / km) +55m 5:13 / km | |
| ahr:124 max:136 |
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| Walking (with poles) 56:22 [2] 4 km (14:06 / km) +580m 8:10 / km | |
| ahr:118 max:130 |
| Climbing to Ruina Belmont. Easy pace. Only uphill logged. No chairlift for downhill this time.. |
Saturday Oct 23 |
| Running (Morning run) 35:40 [3] 6 km (5:57 / km) +110m 5:27 / km | |
| ahr:129 max:142 |
| Cresta - Parlatsch. Warm and sunny weather. |
| Cycling (Bike-O) 59:32 [2] 15.8 km (3:46 / km) +355m 3:23 / km | |
| ahr:123 max:146 |
| On trails. With middle distance-map of WOC 03. |
Friday Oct 22 |
| Running (Morning run) 30:20 [2] 5 km (6:04 / km) +90m 5:34 / km | |
| ahr:126 max:138 |
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| Cycling 59:15 [2] 17.7 km (3:21 / km) +395m 3:01 / km | |
| ahr:126 max:142 |
| Cauma - Pintrun - Parlatsch. |
Thursday Oct 21 |
| Running (Morning run) 30:51 [2] 5 km (6:10 / km) +95m 5:38 / km | |
| ahr:125 max:137 |
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| Cycling 1:42:16 [2] 35 km (2:55 / km) +525m 2:43 / km | |
| ahr:122 max:137 |
| Lägern roundtrip. Easy biking. Nice weather again after a few rainy days. |
Wednesday Oct 20 |
| Running 46:22 [3] 8 km (5:48 / km) +165m 5:15 / km | |
| ahr:139 max:157 |
| Breitlen loops. 2 x long, 1 x short. |
| Cycling 45:03 [3] 20 km (2:15 / km) | |
| ahr:140 max:155 |
| Indoor: MTB on trainer. Some sprints: 5 x 1'. 2' recovery in between |
Tuesday Oct 19 |
| Strength (machines) 50:00 [1] | |
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Monday Oct 18 |
| Running 50:30 [3] 8 km (6:19 / km) +185m 5:39 / km | |
| ahr:134 max:149 |
| Bopppelsen-Buchs. Ran without ankle support. |
Sunday Oct 17 |
| Orienteering 42:40 [4] 5.1 km (8:22 / km) +140m 7:21 / km | |
| ahr:151 max:158 |
| Bucheggberger OL. National event. Ran an easy open course to test my still injured foot. With taping and ankle support no problem on the trails, but off-trail rather slow still. |
| Running 12:00 [2] 2 km (6:00 / km) | |
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| Warm-up/cool-down for orienteering. |
Saturday Oct 16 |
| Strength (machines) 50:00 [1] | |
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| Running 22:31 [3] 4 km (5:38 / km) +70m 5:11 / km | |
| ahr:135 max:147 |
| Did the morning run in the evening at a little bit higher pace. |
Friday Oct 15 |
| Running (Morning run) 43:45 [3] 7 km (6:15 / km) +165m 5:35 / km | |
| ahr:128 max:155 |
| Included some intervals. 4 x ~400m, +20m ascent: 110", 103", 102", 100". ~4' recovery jogging in between. Running fast is really hard before breakfast! |
| Cycling 1:59:45 [2] 41.5 km (2:53 / km) +365m 2:46 / km | |
| ahr:123 max:139 |
| Wettingen-Seebach loop. Rainstorm for the last 20'. |
Thursday Oct 14 |
| Running (Morning run) 24:32 [2] 4 km (6:08 / km) +80m 5:35 / km | |
| ahr:124 max:138 |
| Slow pace. Recovery from yesterday's climbing. |
| Strength 45:00 [1] | |
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Wednesday Oct 13 |
| Running 24:09 [2] 4 km (6:02 / km) +80m 5:29 / km | |
| ahr:125 max:139 |
| On the road to Otelfingen. Without ankle support. No problems. |
| Walking (with poles) 20:42 [4] 1.8 km (11:30 / km) +330m 6:00 / km | |
| ahr:144 max:154 |
| Climbing to the top of Lägern. |
| Running 35:56 [2] 6.2 km (5:48 / km) | |
| ahr:128 max:139 |
| Downhill from Lägern. |
Tuesday Oct 12 |
| Running (Morning run) 24:19 [2] 4 km (6:05 / km) +75m 5:33 / km | |
| ahr:125 max:137 |
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| Cycling 1:12:12 [3] 19 km (3:48 / km) +565m 3:18 / km | |
| ahr:127 max:146 |
| Wettingen loop + top of Lägern. Downhill not logged. |
Monday Oct 11 |
| Running (Morning run) 37:05 [3] 6.5 km (5:42 / km) +120m 5:13 / km | |
| ahr:134 max:147 |
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| Strength 43:00 [1] | |
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Sunday Oct 10 |
| Note | |
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| Bad weather -> rest day. |
Saturday Oct 9 |
| Running (Morning run) 23:55 [2] 4 km (5:59 / km) +75m 5:28 / km | |
| ahr:129 max:140 |
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| Running 47:40 [4] 8 km (5:58 / km) +195m 5:19 / km | |
| ahr:143 max:159 |
| Boppelsen-Buchs loop. Tried to go at higher pace. Ankle is unstable even with support and additional taping. Seems I am still far away from O-competitions :-( |
Friday Oct 8 |
| Running (Morning run) 22:55 [2] 4 km (5:44 / km) +50m 5:24 / km | |
| ahr:125 max:140 |
| Tried to go a bit slower today. |
| Strength 33:00 [1] | |
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| Cycling 1:05:43 [2] 25.2 km (2:36 / km) +185m 2:31 / km | |
| ahr:129 max:142 |
| To/from gym via Oetlikon/Katzensee. |
Thursday Oct 7 |
| Running (Morning run) 22:10 [2] 4 km (5:32 / km) +50m 5:13 / km | |
| ahr:126 max:144 |
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| Cycling 1:05:36 [3] 19.7 km (3:20 / km) +440m 3:00 / km | |
| ahr:128 max:150 |
| Cresta - Ransun - Trin. 5 hills with ~80m of ascent each. Legs felt a bit heavy. |
Wednesday Oct 6 |
| Running (Morning run) 22:56 [3] 4 km (5:44 / km) +50m 5:24 / km | |
| ahr:128 max:148 (injured) |
| Same as yesterday, but much higher HR, with funny variations also. Bad sleep, coffee? Injured ankle is still unstable (more than 4 weeks now). |
| Cycling 47:45 [3] 14 km (3:25 / km) +330m 3:03 / km | |
| ahr:129 max:145 |
| Cresta - Cauma - Pintrun. I felt fairly strong going uphill. Was never that fast on this loop. |
Tuesday Oct 5 |
| Running (Morning run) 23:36 [2] 4 km (5:54 / km) +50m 5:33 / km | |
| ahr:121 max:135 (injured) |
| Easy running with Elsbeth. Nice and warm weather. |
| Walking (Nordic walking) 1:12:27 [2] 4.3 km (16:51 / km) +740m 9:03 / km | |
| ahr:118 max:131 |
| Climbing from Flims to Naraus with Elsbeth. Easy pace. Chairlift for downhill. A recovery day. The weather really "best ever". |
Monday Oct 4 |
| Running (Morning run) 22:09 [2] 4 km (5:32 / km) +50m 5:13 / km | |
| ahr:126 max:137 (injured) |
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| Walking (Nordic walking) 49:54 [4] 4 km (12:28 / km) +724m 6:33 / km | |
| ahr:142 max:148 |
| Mulin - Bargis. |
Sunday Oct 3 |
| Running (Morning run) 22:22 [2] 4 km (5:36 / km) +50m 5:16 / km | |
| ahr:125 max:138 (injured) |
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| Cycling 1:34:15 [3] 24.9 km (3:47 / km) +670m 3:20 / km | |
| ahr:120 max:141 |
| Evening ride to Staderas - Salums - Staderas - Cauma - Pintrun. |
Saturday Oct 2 |
| Running (Morning run) 22:27 [2] 4 km (5:37 / km) +50m 5:17 / km | |
| ahr:124 max:140 (injured) |
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| Orienteering 38:00 [3] 3.5 km (10:51 / km) +125m 9:13 / km | |
| ahr:126 max:145 (injured) |
| Easy orienteering in Fürstenwald. Using hiking shoes and poles. Off-trail I could go only at a very slow pace. |
| Cycling 51:23 [2] 14 km (3:40 / km) +315m 3:18 / km | |
| ahr:121 max:134 |
| Cresta-Cauma-Pintrun |
Friday Oct 1 |
| Running (Morning run) 22:26 [2] 4 km (5:36 / km) +50m 5:17 / km | |
| ahr:127 max:141 (injured) |
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| Walking (Nordic walking) 53:19 [3] 4.2 km (12:42 / km) +638m 7:13 / km | |
| ahr:131 max:143 |
| From Flims to Naraus. Took chairlift for downhill. |