Wednesday Jan 31 |
 | Cycling (Indoor trainer) 37:00 [1] 14 km (2:39 / km) | |
| ahr:96 max:103 shoes: Nike Free |
| Easy morning ride before breakfast. Fog kept me indoors. |
| Running 1:02:05 [3] 11.5 km (5:24 / km) +160m 5:03 / km | |
| ahr:130 max:145 shoes: Brooks Glycerin 4 |
| Oetlikon - Otelfingen/Golf.
|
| Note | |
| |
| January training:
Running 19.5h / 202km
Orienteering 4 h / 33km
Cycling (indoor) 9 h / 204km
Strength 4.7h
----------------------------
Total 37.2 h
---------------------------- |
Tuesday Jan 30 |
| Cycling (Indoor trainer) 45:00 [2] 18 km (2:30 / km) | |
| ahr:103 max:121 shoes: Nike Free |
| On TravelMag before breakfast. Same as Yesterday. |
| Orienteering 34:44 [3] *** 5.1 km (6:49 / km) +100m 6:12 / km | |
| ahr:136 max:145 shoes: Integrators2 |
| O'training Egg-Hard/Uster. Distance is GPS measured. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators2 |
| Before and after O'training. |
Monday Jan 29 |
| Cycling (Indoor trainer) 45:00 [2] 18 km (2:30 / km) | |
| ahr:102 max:119 shoes: Nike Free |
| Morning ride on TravelMag. Did 3 higher paced sections of 5 minutes each. |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| My standard workout with warm up and some stretching. |
| Running intervals 11:37 [5] 3 km (3:52 / km) | |
| max:158 shoes: Brooks Glycerin 4 |
| Sunny weather motivated me to do a speed session at the track in Regensdorf. Plan was to do 10x 300m in 70s each. Finally did 76, 74, 73, 70, 69, 68, 68, 68, 68, 63, the average is just 69.7! |
| Running warm up/down 32:00 [2] 5 km (6:24 / km) | |
| shoes: Brooks Glycerin 4 |
| From gym to the track, between intervals and back to the gym. |
Sunday Jan 28 |
| Cycling (Indoor trainer) 35:00 [2] 13 km (2:42 / km) | |
| ahr:105 max:118 shoes: Nike Free |
| Morning ride on TravelMag. |
| Running 55:04 [3] 9.5 km (5:48 / km) +160m 5:21 / km | |
| ahr:125 max:139 shoes: Brooks Glycerin 4 |
| Around Otelfingen. |
| |
| C • wow ... 1 |
Saturday Jan 27 |
| Cycling (Indoor trainer) 50:00 [2] 20 km (2:30 / km) | |
| ahr:102 max:120 shoes: Nike Free |
| On TravelMag, same workout as Yesterday. |
| Running 49:14 [3] 8.5 km (5:48 / km) +200m 5:11 / km | |
| ahr:130 max:148 shoes: Brooks Glycerin 4 |
| Buchs loop. On ice and pressed snow. |
Friday Jan 26 |
| Cycling (Indoor trainer) 50:00 [2] 20 km (2:30 / km) | |
| ahr:103 max:120 shoes: Nike Free |
| On TravelMag. Includes 3x 5 minutes at higher pace. |
| Running 1:03:33 [3] 11.5 km (5:32 / km) +160m 5:10 / km | |
| ahr:134 max:144 shoes: Brooks Glycerin 4 |
| Oetlikon - Otelfingen-Golf. |
Thursday Jan 25 |
| Strength (Machines) 47:00 [1] | |
| shoes: Nike Free |
| The usual thing with warm up and some stretching. |
Wednesday Jan 24 |
| Cycling 47:00 [2] 17 km (2:46 / km) | |
| ahr:105 max:121 shoes: Nike Free |
| On TravelMag. Before breakfast. |
| Running 1:08:04 [3] 11.5 km (5:55 / km) +160m 5:32 / km | |
| ahr:128 max:139 shoes: Brooks Glycerin 4 |
| First real winter day. Oetlikon - Otelfingen-Golf. On snow covered trails and roads. |
Tuesday Jan 23 |
| Cycling (Indoor trainer) 32:00 [2] 12 km (2:40 / km) | |
| ahr:104 max:121 shoes: Nike Free |
| On TravelMag. |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| Incl warmup + some stretching. |
Monday Jan 22 |
| Running (Morning run) 30:32 [2] 5.5 km (5:33 / km) +100m 5:05 / km | |
| shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Cycling (Indoor trainer) 32:00 [2] 12 km (2:40 / km) | |
| ahr:111 max:122 shoes: Nike Free |
| On TravelMag. |
| Orienteering 46:44 [4] *** 6 km (7:47 / km) +200m 6:41 / km | |
| ahr:144 max:154 shoes: Integrators2 |
| O'training in Leibstadt. |
| Running warm up/down 25:00 [2] 4 km (6:15 / km) +100m 5:33 / km | |
| shoes: Brooks Glycerin 4 |
| From the parking to the O'training and back. |
Sunday Jan 21 |
| Note | |
| (rest day) |
| |
Saturday Jan 20 |
| Running long 1:19:42 [3] 13.5 km (5:54 / km) +250m 5:24 / km | |
| ahr:128 max:143 shoes: Brooks Glycerin 4 |
| Eigental - Wettingen - Otelfingen. |
Friday Jan 19 |
| Orienteering tempo 30:18 [4] * 5.8 km (5:13 / km) +75m 4:54 / km | |
| ahr:148 max:161 |
| Reran course of the city race in Illnau of last Sunday. Nearly 12 minutes better time ... (km is effective distance) |
| Orienteering 21:46 [4] *** 2.7 km (8:04 / km) +110m 6:42 / km | |
| ahr:149 max:157 shoes: Integrators2 |
| Women's sprint course of last Sunday in Illnau. Sime did it in 15:51. |
| Running warm up/down 30:00 [2] 5 km (6:00 / km) | |
| |
| Before, between and after O'training. |
Thursday Jan 18 |
| Strength (Machines) 46:00 [1] | |
| shoes: Nike Free |
| 10 minutes cycling for warm up + some stretching included.
|
Wednesday Jan 17 |
| Running 29:13 [3] 5.5 km (5:19 / km) +100m 4:52 / km | |
| ahr:124 max:140 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Cycling (Indoor trainer) 32:00 [2] 12 km (2:40 / km) | |
| ahr:120 max:134 |
| On TravelMag. |
Tuesday Jan 16 |
| Running long 1:19:56 [3] 13.5 km (5:55 / km) +450m 5:05 / km | |
| ahr:135 max:149 shoes: Brooks Glycerin 4 |
| Laegern - Laegernweid - Regensberg. |
Monday Jan 15 |
| Running 46:37 [2] 7.5 km (6:13 / km) +140m 5:41 / km | |
| ahr:121 max:136 shoes: Brooks Glycerin 4 |
| Breitlen - Boppelsen. Recovery jogging. |
Sunday Jan 14 |
| Orienteering race (City-O) 42:06 [5] * 7.3 km (5:46 / km) +110m 5:22 / km | |
| ahr:153 max:163 shoes: Brooks Glycerin 4 |
| City-O in Illnau/Effretikon. Bad start into 2007. Didn't see control #1 on the map, checked it on the way to #2: 3 minutes lost. Another even bigger mistake to #15: ran to #18, didn't check that until looping back to #18! Had to do the loop again in correct order (another 6 minutes).
To bad, but at least I had finally checked all controls...
Distance is GPS measured (7.3 km), while distance on ideal route would be 5.3 km. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) +30m 6:59 / km | |
| shoes: Brooks Glycerin 4 |
| Before the race. |
Saturday Jan 13 |
| Running 31:15 [2] 5.5 km (5:41 / km) +60m 5:23 / km | |
| ahr:128 max:143 shoes: Brooks Glycerin 4 |
| Parlatsch + Ruegna loops. 2 or 3 sections at a higher pace (preparing for tomorrow's city race). |
Friday Jan 12 |
| Running 1:06:27 [3] 10.8 km (6:09 / km) +250m 5:31 / km | |
| ahr:130 max:142 shoes: Brooks Glycerin 4 |
| Uaul Grond loop: Lake Cresta - Conn - Pintrun. |
| |
| C • Wetter 5 |
Thursday Jan 11 |
| Running 50:05 [3] 8.5 km (5:54 / km) +200m 5:16 / km | |
| ahr:132 max:146 shoes: Brooks Glycerin 4 |
| Trin-Digg loop. Icy sections on the path. |
Wednesday Jan 10 |
| Orienteering 1:05:00 [3] **** 6.5 km (10:00 / km) +180m 8:47 / km | |
| ahr:133 max:47 shoes: Integrators2 |
| O training Fuerstenwald, Chur. "Course of the month" by Thomas Popp. Map with contour lines only + some point features. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators2 |
| Before/after O training. |
Tuesday Jan 9 |
| Running 41:34 [2] 7 km (5:56 / km) +75m 5:38 / km | |
| shoes: Brooks Glycerin 4 |
| Parlatsch loops. Some sections on snow and ice. |
Monday Jan 8 |
| Cycling (Indoor trainer) 30:00 [2] 11 km (2:44 / km) | |
| ahr:106 max:120 |
| On TravelMag. |
Sunday Jan 7 |
| Strength (Machines) 48:00 [1] | |
| shoes: Nike Free |
| Includes warm up (cycling) + some stretching. |
| Running 30:51 [2] 5.5 km (5:37 / km) +90m 5:11 / km | |
| ahr:124 max:136 shoes: Brooks Glycerin 4 |
| Evening jog. Breitlen loops. |
Saturday Jan 6 |
| Running long 1:21:42 [3] 14.5 km (5:38 / km) +300m 5:06 / km | |
| ahr:132 max:148 shoes: Brooks Glycerin 4 |
| Eigental-Wettingen-Otelfingen. |
Friday Jan 5 |
| Running (Morning run) 30:34 [2] 5.5 km (5:33 / km) +90m 5:08 / km | |
| ahr:124 max:138 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Running 47:50 [3] 8.5 km (5:38 / km) +200m 5:02 / km | |
| ahr:135 max:152 shoes: Brooks Glycerin 4 |
| 2nd run of the day. Buchs loop. |
Thursday Jan 4 |
| Cycling (Indoor trainer) 42:00 [2] 15 km (2:48 / km) | |
| ahr:115 max:133 shoes: Nike Free |
| On TravelMag. 3x 5 minutes a bit higher pace. |
Wednesday Jan 3 |
| Strength (Machines) 48:00 [1] | |
| shoes: Nike Free |
| The usual procedure with warm up and some stretching. |
Tuesday Jan 2 |
| Running long 1:21:24 [3] 14.3 km (5:42 / km) +210m 5:18 / km | |
| ahr:131 max:140 shoes: Brooks Glycerin 4 |
| Long jog. Oetlikon-Furtbach-Buchs. Snow showers. |
Monday Jan 1 |
| Cycling (Indoor trainer) 1:00:00 [2] 22 km (2:44 / km) | |
| ahr:117 max:138 |
| On TravelMag. Some harder sections included. |