Monday Jan 31 |
 | Ski downhill 36:00 [1] | |
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| Flims-Nagens-Mutta. Good weather and snow conditions. Not as cold as expected. Total downhill: 3600m. Counted 100m of downhill as 1 minute at intensity 1. |
| Running 40:11 [2] 7 km (5:44 / km) +130m 5:15 / km | |
| ahr:128 max:139 |
| Bot Fiena (Porclis). Recovery run after downhill skiing. Nice sunset. |
Sunday Jan 30 |
| Ski XC (classic) 2:40:18 [2] 27 km (5:56 / km) +470m 5:28 / km | |
| ahr:126 max:144 |
| Prada, Isla, Laghizun, Rens, Flims, Conn, Sur Aua. Fischer Super light (waxless). Beautiful weather ( the track ). Probably the longest distance I ever did on XC-skis. Adductors didn't like it! Final workout of this high volume week (>16h). |
| Running 15:00 [2] 2.5 km (6:00 / km) | |
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| To/from XC center. |
Saturday Jan 29 |
| Running (Morning run) 23:30 [2] 4 km (5:52 / km) +60m 5:28 / km | |
| ahr:127 max:140 |
| Parlatsch loop. Rising sun in winter wonderland. Easy running on 3 cm of new powder. |
| Running 52:03 [3] 9 km (5:47 / km) +200m 5:12 / km | |
| ahr:133 max:145 |
| 2nd run of the day. To Trin, then Digg (the other way round). Sunny weather. Slow pace because of the soft ground. |
Friday Jan 28 |
| Ski XC (classic) 2:16:03 [3] 24 km (5:40 / km) +385m 5:15 / km | |
| ahr:141 max:152 |
| Prada, Isla, Laghizun, Flims, Conn. Skis were Fischer Super light (waxless). Didn't always know where I was (Flimserwald...). |
| Running 15:00 [2] 2.5 km (6:00 / km) | |
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| To/from XC center. |
Thursday Jan 27 |
| Running 1:12:47 [3] 12 km (6:04 / km) +300m 5:23 / km | |
| ahr:131 max:145 |
| Lake Cresta, Digg,Trin. Sunny weather, cold. A few cm of powder on the trails. |
| Cycling (on Travel Mag) 50:37 [4] 20 km (2:32 / km) | |
| max:144 |
| Intervals 8x 2'/2'. HR down to 115 between intervals. Warm-up/cool-down 20'. Did not push very hard. Watching DVD. |
Wednesday Jan 26 |
| Running (Morning run) 23:35 [2] 4 km (5:54 / km) +60m 5:29 / km | |
| ahr:124 max:138 |
| Parlatsch loop. Put the spikes on my shoes. Rather cold this morning (-8 °C). To cold for downhill skiing (-20 °C @ 2500m). Going for an extended XC trip now. |
| Ski XC (classic) 2:26:53 [2] 26 km (5:39 / km) +350m 5:18 / km | |
| ahr:124 max:145 |
| Prada (2x), Isla, Laghizun, part of Conn-loop, Sur Aua. On Fischer light (waxless). Slow track, filled with fresh snow. Need a new pair of legs now (sore adductors). |
| Running 15:00 [2] 2.5 km (6:00 / km) | |
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| To/from XC center. |
Tuesday Jan 25 |
| Running (Morning run) 23:22 [3] 4 km (5:50 / km) +65m 5:24 / km | |
| ahr:127 max:140 |
| Parlatsch loop. |
| Ski XC (classic) 1:29:26 [2] 16 km (5:35 / km) +135m 5:22 / km | |
| ahr:127 max:140 |
| Prada (2x), Isla, Sur Aua. On hired Rossignol Evo (waxless). |
| Running 15:00 [2] 2.5 km (6:00 / km) | |
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| To/from XC center. |
Monday Jan 24 |
| Running 1:13:47 [3] 12 km (6:09 / km) +290m 5:29 / km | |
| ahr:136 max:150 |
| Lake Cresta, Digg, Trin. Lots of snow. |
| Cycling (on Travel Mag) 1:05:00 [3] 28 km (2:19 / km) | |
| ahr:133 max:142 |
| Steady pace. Watched a movie. |
Sunday Jan 23 |
| Running 50:38 [3] 9 km (5:38 / km) +210m 5:02 / km | |
| ahr:135 max:154 |
| To Trin-Digg, on packed snow and ice. |
Saturday Jan 22 |
| Ski XC (classic) 1:50:02 [2] 20 km (5:30 / km) +170m 5:17 / km | |
| ahr:126 max:137 |
| Prada (3x), Isla, Sur Aua. Sunny weather, warm. Slow track. |
| Running 15:00 [2] 2.5 km (6:00 / km) | |
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| To/from XC center. |
Friday Jan 21 |
| Running 22:38 [3] 4 km (5:40 / km) +50m 5:20 / km | |
| ahr:130 max:141 |
| Parlatsch loop. Bad weather conditions. Soft and unstable ground, so cut it short today. |
| Cycling (on Travel Mag) 41:00 [4] 18 km (2:17 / km) | |
| ahr:134 max:148 |
| Intervals 21x 1', 1' recovery (cycling) between intervals. |
| Cycling (on Travel Mag) 29:00 [2] 12 km (2:25 / km) | |
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| Warm-up/cool-down for intervals. Watching DVD ("Unforgiven"). |
Thursday Jan 20 |
| Running (Morning run) 48:34 [3] 9 km (5:24 / km) +200m 4:51 / km | |
| ahr:134 max:151 |
| Before breakfast - was a bit low on fuel in the second half (uphill)... |
Wednesday Jan 19 |
| Running (Morning run) 40:58 [3] 7 km (5:51 / km) +150m 5:17 / km | |
| ahr:130 max:150 |
| Nice running on the snow covered trails. |
| Strength (machines) 35:00 [1] | |
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| Cycling (Indoor) 30:00 [2] 13 km (2:18 / km) | |
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| Before/after strength workout, 15' + 15'. |
Tuesday Jan 18 |
| Running 49:17 [3] 9 km (5:29 / km) +200m 4:56 / km | |
| ahr:131 max:149 |
| Buchs loop. Easy pace on a rainy day. |
| Cycling (on Travel Mag) 45:00 [3] 20 km (2:15 / km) | |
| ahr:125 max:147 |
| Warm up 10', then Intervals 8 x 2', recovery to HR 120 between intervals. 10' cool down. Watching DVD (2nd half of "The Shining"). |
Monday Jan 17 |
| Cycling (on Travel Mag) 1:05:00 [2] 28 km (2:19 / km) | |
| ahr:124 max:135 |
| Morning ride, steady pace.Fog outside. Watching DVD. |
| Strength (machines) 35:00 [1] | |
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| Cycling 1:04:47 [3] 23 km (2:49 / km) +160m 2:43 / km | |
| ahr:127 max:141 |
| To/from gym. Sunny, but cold. |
Sunday Jan 16 |
| Running 1:04:39 [3] 11 km (5:53 / km) +360m 5:03 / km | |
| ahr:133 max:153 |
| Top of Lägern. Uphill 36'30", this was rather slow. Nice weather after the fog had gone away. |
Saturday Jan 15 |
| Running 1:20:40 [3] 14 km (5:46 / km) +250m 5:17 / km | |
| ahr:130 max:143 |
| Wettingen-Otelfingen. Long distance, easy pace. |
Friday Jan 14 |
| Running (Morning run) 25:41 [2] 4.5 km (5:42 / km) +120m 5:02 / km | |
| ahr:121 max:138 |
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| Strength (machines) 35:00 [1] | |
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| Cycling (Indoor) 30:00 [2] 13 km (2:18 / km) | |
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| Before/after strength workout, 15' + 15'. |
Thursday Jan 13 |
| Running (Morning run) 24:16 [3] 4.5 km (5:24 / km) +90m 4:54 / km | |
| ahr:131 max:143 |
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| Cycling (on Travel Mag) 51:11 [3] 24 km (2:08 / km) | |
| ahr:127 max:148 |
| Warm-up 10', then intervals 16x 1' (~620m) on level 4, 1' (~450m) recovery between intervals on level 2. Cool-down 10'. |
Wednesday Jan 12 |
| Running (Morning run) 38:55 [3] 6.5 km (5:59 / km) +130m 5:27 / km | |
| ahr:129 max:145 |
| Nice run in the morning sun. |
| Strength (machines) 35:00 [1] | |
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| Cycling 59:33 [2] 22.6 km (2:38 / km) +130m 2:34 / km | |
| ahr:127 max:137 |
| To/from gym |
Tuesday Jan 11 |
| Running 49:30 [3] 9 km (5:30 / km) +200m 4:57 / km | |
| ahr:131 max:149 |
| Buchs-loop, easy pace. Crazy weather: spring in January! |
| Cycling 49:00 [3] 18.4 km (2:40 / km) +160m 2:33 / km | |
| ahr:128 max:139 |
| Oetlikon-Regensdorf. A short ride in the late afternoon sun. |
Monday Jan 10 |
| Running (Morning run) 25:30 [3] 4.5 km (5:40 / km) +80m 5:12 / km | |
| ahr:127 max:141 |
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| Strength (machines) 35:00 [1] | |
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| The usual exercise again. |
| Cycling 1:45:05 [3] 40 km (2:38 / km) +240m 2:33 / km | |
| ahr:131 max:152 |
| To/from gym, with some additional loops: Oetlikon-Regensdorf-Seebach-Regensdorf-Otelfingen. Nice weather, warm. |
Sunday Jan 9 |
| Orienteering (race) 30:27 [5] 4.5 km (6:46 / km) +50m 6:25 / km | |
| ahr:158 max:167 |
| City race in Pfaeffikon. Physically ok, no pains. Problems to find #1, lost 1'20" (nonstandard scale 1:8000?). Then kind of braindead at #4: punched wrong control :-(. Total time was second best, 14 " behind. See map. Always check control numbers!!! |
| Running 22:00 [2] 3.5 km (6:17 / km) | |
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| Warm-up for O. |
Saturday Jan 8 |
| Running (Morning run) 22:59 [2] 4 km (5:45 / km) +55m 5:23 / km | |
| ahr:129 max:142 (rest day) |
| Parlatsch-loop. That's enough for today. Maybe I'll try to run the city race in Pfäffikon tomorrow. |
Friday Jan 7 |
| Running (morning run) 24:28 [3] 4 km (6:07 / km) +65m 5:39 / km | |
| ahr:129 max:144 |
| Cresta loop. Snow and ice, but all in all quite runable. Beautiful weather again. |
| Ski XC 1:36:15 [2] 19 km (5:04 / km) +160m 4:52 / km | |
| ahr:121 max:134 |
| Prada-loop (3x), Isla, Sur Aua. Fast track today, was 7' faster than 2 days ago. Also HR quite a bit lower. |
| Running 15:00 [2] 2.5 km (6:00 / km) | |
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| To/from XC ski center. |
Thursday Jan 6 |
| Running (Lunchtime run) 22:39 [3] 4 km (5:40 / km) +55m 5:18 / km | |
| ahr:127 max:140 |
| Parlatsch loop. Wet and slippery on the icy trails. Too warm for XC-skiing today. |
| Cycling (on Travel Mag) 50:00 [3] 22 km (2:16 / km) | |
| ahr:129 max:152 |
| 10' warm-up, intervals 8x 2', 2' recovery between intervals, 10' cool-down. Watching DVD. |
Wednesday Jan 5 |
| Running (Morning run) 22:55 [2] 4 km (5:44 / km) +55m 5:22 / km | |
| ahr:129 max:141 |
| Parlatsch loop. Actually lunchtime run (started 11:55). |
| Ski XC (classic) 1:43:06 [2] 19 km (5:26 / km) +165m 5:12 / km | |
| ahr:127 max:146 |
| Waxless Fischer skis. Prada-loop (3x), Isla, Sur Aua. Blue sky again. Sore adductors now. |
| Running 15:00 [2] 2.5 km (6:00 / km) | |
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| To/from XC ski center. |
Tuesday Jan 4 |
| Running 22:17 [3] 4 km (5:34 / km) +55m 5:13 / km | |
| ahr:134 max:143 |
| Parlatsch-loop. Short run, same as yesterday. Beautiful weather. |
| Ski XC (classic) 2:00:43 [3] 22 km (5:29 / km) +195m 5:15 / km | |
| ahr:133 max:143 |
| Trin-Mulin. Prada-loop (4x), Isla, Sur Aua. Very good conditions, blue sky. |
| Running 15:00 [2] 2.5 km (6:00 / km) | |
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| To/from XC ski center. |
Monday Jan 3 |
| Running 22:24 [3] 4 km (5:36 / km) +55m 5:14 / km | |
| ahr:133 max:144 |
| Parlatsch loop. Testing calf doing a short run.Seems to be ok. Decided to go for XC-skiing then. |
| Ski XC (classic) 1:25:45 [3] 15 km (5:43 / km) +140m 5:28 / km | |
| ahr:129 max:141 |
| Trin-Mulin loops (4x). Same as 3 days ago. No blisters this time. |
Sunday Jan 2 |
| Cycling (on Travel Mag) 1:10:12 [3] 30 km (2:20 / km) | |
| ahr:127 max:137 |
| Calf seems still sore, stayed indoors today for another Travel Mag session. 10' warm-up, 50' steady HR 130..135, 10' cool-down. Watching DVD. |
Saturday Jan 1 |
| Running 45:35 [3] 8 km (5:42 / km) +110m 5:20 / km | |
| ahr:135 max:148 |
| Parlatsch loop 2x. Beautiful weather again. Ran with spikes on my shoes on trails with ice and hard pressed snow. No XC-skiing due to blisters. Adductor was much better today even uphill, but left calf a bit sore on the last k. |
| Cycling (on Travel Mag) 1:10:00 [3] 30 km (2:20 / km) | |
| ahr:132 max:155 |
| Intervals 11x 2', 2' recovery between intervals. Watching 2nd part of "Private Ryan" on DVD, still 20' remaining. |
