Friday Dec 31 |
 | Ski XC (classic) 1:34:45 [2] 15 km (6:19 / km) +145m 6:02 / km | |
| ahr:127 max:143 |
| Trin-Mulin loops (4x). Beautiful weather and good snow conditions. First time on XC skis after some years. Hired skis and shoes (got blisters on my heels). Adductor still hurts a bit. |
Thursday Dec 30 |
| Strength (machines) 45:00 [1] | |
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| The usual program. 10' warm-up (indoor bike). |
Wednesday Dec 29 |
| Cycling (on Travel Mag) 1:10:00 [3] 30 km (2:20 / km) | |
| ahr:133 max:149 |
| Watching first part of "Private Ryan" on DVD. Holding HR between 130 and 150. Warm-up 10' , cool-down 10'. |
| Running (Evening run) 27:26 [3] 4.5 km (6:06 / km) +80m 5:36 / km | |
| ahr:131 max:144 (injured) |
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Tuesday Dec 28 |
| Strength (machines) 45:00 [1] | |
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| includes 10' warm-up (indoor bike). |
Monday Dec 27 |
| Cycling (on Travel Mag) 45:00 [3] 20 km (2:15 / km) | |
| ahr:130 max:141 |
| 30' with HR 130..140. 10' warm-up, 5' cool-down. |
| Running 33:17 [2] 5.5 km (6:03 / km) | |
| ahr:128 max:136 (injured) |
| Along the river and golf course at Otelfingen. Trotted a loop with 0m ascent. |
Sunday Dec 26 |
| Note | |
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| Sylvester 5-Days, Belgium. Dec. 26.-30. Register before Dec. 2.
dns, injured. |
| Cycling (on Travel Mag) 1:08:00 [3] 30 km (2:16 / km) | |
| ahr:127 max:150 |
| Nasty weather, stayed indoors today. |
Saturday Dec 25 |
| Running 27:57 [2] 4.5 km (6:13 / km) +80m 5:42 / km | |
| ahr:124 max:135 (injured) |
| Short and easy, adductor hurts. |
| Cycling (outdoors) 1:17:40 [3] 30.4 km (2:33 / km) +180m 2:29 / km | |
| ahr:133 max:143 |
| Oetlikon-Katzensee loop. Snow has gone away so could go outdoors. Biking is much more fun than running for the time being. |
Friday Dec 24 |
| Cycling (on Travel Mag) 1:06:04 [3] 30 km (2:12 / km) | |
| ahr:127 max:150 |
| Intervals 8x 2', then 4x 30" sprints. Recovery to HR ~120 between intervals. 20' warm-up, 10' cool-down. |
Thursday Dec 23 |
| Cycling (on Travel Mag) 36:03 [3] 16 km (2:15 / km) | |
| ahr:126 max:141 |
| Indoor biking. 20' constant speed, HR between 130 and 140. 10' warm-up, 6' cool-down. |
| Running 31:02 [2] 5 km (6:12 / km) +35m 6:00 / km | |
| ahr:121 max:129 (injured) |
| Final running test for 5-days Belgium (Day 1: 12/26): negative :-( Adductor hurts too much, not ready for racing. |
| Strength (machines) 36:00 [1] | |
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Wednesday Dec 22 |
| Cycling (indoor trainer) 1:02:03 [3] 30 km (2:04 / km) | |
| ahr:130 max:153 |
| Varied speed program in the range 28..38 km/h. |
Tuesday Dec 21 |
| Cycling (indoor trainer) 1:07:00 [3] 30 km (2:14 / km) | |
| ahr:127 max:148 |
| Included some intervals: 12x 60" with 60" recovery between intervals. |
| Strength (machines) 35:00 [1] | |
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Monday Dec 20 |
| Running 48:29 [2] 8 km (6:04 / km) +100m 5:42 / km | |
| ahr:125 max:136 (injured) |
| Sunny weather and fresh snow. Tried ski downhill but quit after 100m due to injured adductor (bike accident last week). Downhill by chairlift :-( Went out then for some easy running. Parlatsch loop 2x. Adductor hurts when going uphill. |
Sunday Dec 19 |
| Running 31:00 [2] 5 km (6:12 / km) +85m 5:43 / km | |
| ahr:125 max:140 (injured) |
| Buried in the snow now, no more biking. Tried to run again. Hip still hurts, but tolerable. |
Friday Dec 17 |
| Cycling 1:39:00 [3] 23.3 km (4:15 / km) +770m 3:39 / km | |
| ahr:128 max:148 (injured) |
| To Trin, then climbing to Maliens Sut (alt. 1400m). |
Thursday Dec 16 |
| Cycling 1:10:11 [3] 22 km (3:11 / km) +455m 2:53 / km | |
| ahr:128 max:146 (injured) |
| Digg-, Trin-, Cresta-, Parlatsch-, Cresta-loops. Biking ok, unable to run. |
Wednesday Dec 15 |
| Cycling 48:53 [2] 15.5 km (3:09 / km) +290m 2:53 / km | |
| ahr:123 max:143 (injured) |
| Digg-, Cresta-, Parlatsch-loops. Easy pace. Very slow on the icy spots... Weather seems to change now to the bad side. |
Tuesday Dec 14 |
| Running (Morning run) 34:02 [2] 6 km (5:40 / km) +95m 5:15 / km | |
| ahr:127 max:138 |
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| Cycling 1:06:53 [2] 16.7 km (4:00 / km) +425m 3:33 / km | |
| ahr:122 max:138 (injured) |
| Tuleritg-Flims-Cresta. Accident: bike skidded in icy corner and I fell quite hard on my left hip. Could continue the ride, but not sure if I am able to run the coming days :-( |
Monday Dec 13 |
| Running (Morning run) 34:16 [2] 6 km (5:43 / km) +95m 5:18 / km | |
| ahr:125 max:137 |
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| Ski downhill 30:00 [1] | |
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| Crap Sogn Gion: Curnius/Plaun. Still very good weather conditions. 6 runs, total descent 3000m. |
| Cycling 37:41 [3] 12.1 km (3:07 / km) +250m 2:49 / km | |
| ahr:129 max:146 |
| Digg- (24:32) + Cresta- (13:00) loops. Bike stayed clean this time. |
Sunday Dec 12 |
| Running (Morning run) 35:09 [2] 6 km (5:52 / km) +95m 5:26 / km | |
| ahr:123 max:136 |
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Saturday Dec 11 |
| Running (Morning run) 34:17 [2] 6 km (5:43 / km) +95m 5:18 / km | |
| ahr:125 max:140 |
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| Running 43:48 [4] 9 km (4:52 / km) +190m 4:24 / km | |
| ahr:143 max:156 |
| Pushed a bit harder on the Digg-loop today. Seems to be a seasonal best (or even PR?).Nice weather as usual :-) |
Friday Dec 10 |
| Running (Morning run) 35:09 [2] 6 km (5:52 / km) +90m 5:27 / km | |
| ahr:124 max:137 |
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| Ski downhill 35:13 [1] | |
| ahr:112 max:125 |
| Crap s.Gion. Start of ski season. Very good weather and snow conditions. Did Curnius and Plaun runs. 7 easy runs for a total of ~3400m of descent. |
Thursday Dec 9 |
| Running (Morning run) 23:19 [2] 4 km (5:50 / km) +65m 5:23 / km | |
| ahr:121 max:132 |
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| Cycling 1:31:35 [3] 25.9 km (3:32 / km) +540m 3:12 / km | |
| ahr:125 max:142 |
| Prau Tuleritg + Digg. Sunny and quite warm, some ice on the trails. Bike needed some cleaning afterwards. |
Wednesday Dec 8 |
| Running (Morning run) 23:09 [2] 4 km (5:47 / km) +65m 5:21 / km | |
| ahr:125 max:137 |
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| Orienteering (training) 1:00:22 [3] 6 km (10:04 / km) +200m 8:37 / km | |
| ahr:130 max:144 |
| Easy O-training Bonaduz. Sunny at the beginning, but then some fog came in. |
| Running 12:00 [2] 2 km (6:00 / km) | |
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| Warm-up + back to the parking. |
Tuesday Dec 7 |
| Running (Morning run) 22:55 [3] 4 km (5:44 / km) +65m 5:18 / km | |
| ahr:130 max:140 |
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| Walking (with poles) 51:28 [4] 4 km (12:52 / km) +724m 6:45 / km | |
| ahr:149 max:155 |
| Hard climbing to Bargis. Sunny und warm weather. |
| Running 34:11 [1] 6 km (5:42 / km) +20m 5:36 / km | |
| ahr:117 max:139 |
| Downhill from Bargis. Bigger part on road. Steep hiking part not logged. |
Monday Dec 6 |
| Running (Morning run) 21:23 [3] 4 km (5:21 / km) +60m 4:58 / km | |
| ahr:128 max:140 |
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Sunday Dec 5 |
| Running 1:12:21 [3] 12 km (6:02 / km) +220m 5:31 / km | |
| ahr:132 max:152 |
| Roundtrip Mutta on trails with map. Partly slippery (ice). Then some short intervals on track: 11 x ~150m. |
Saturday Dec 4 |
| Running 1:10:14 [3] 12 km (5:51 / km) +265m 5:16 / km | |
| ahr:135 max:151 |
| A longer jogging to Digg and Cresta. |
Thursday Dec 2 |
| Running 55:00 [3] 10 km (5:30 / km) +200m 5:00 / km | |
| ahr:130 max:147 |
| Breitlen loops, 2x short, 2x long. |
| Cycling (indoor trainer) 40:00 [3] 18.3 km (2:11 / km) | |
| ahr:126 max:148 |
| Warm-up 10', intervals 12 x 60", recovery to HR 120 between intervals, cool-down 5'. |
Wednesday Dec 1 |
| Running 40:31 [2] 7.5 km (5:24 / km) +160m 4:53 / km | |
| ahr:125 max:146 |
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| Strength (machines) 46:00 [1] | |
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| includes 10' indoor biking for warm-up. |