Friday Oct 31 |
 | Cycling (Indoor trainer) 1:00:00 [3] 25 km (2:24 / km) | |
| ahr:124 max:151 |
| On ergo bike. Profile: Stamina, peak @ 210 W. |
Thursday Oct 30 |
| Running 49:15 [2] 8.5 km (5:48 / km) +150m 5:19 / km | |
| ahr:136 max:146 shoes: adiSTAR Cushion 6 |
| Aggenbuehl - Birch - Otelfingen. On snow covered trails mostly. |
Wednesday Oct 29 |
| Cycling (Indoor trainer) 1:28:00  38 km (2:19 / km) | |
| ahr:128 max:154 |
| On ergo bike. Profile: Cross country + intervals 4x (2 min @ 200W, 3 min @ 100W). |
| stretching 10:00 [0] | |
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Tuesday Oct 28 |
| Cycling (Indoor trainer) 1:10:00 [2] 30.5 km (2:18 / km) | |
| ahr:114 max:135 |
| On ergo bike. Profile: Hill climb. |
Monday Oct 27 |
| Running 50:29  8.7 km (5:48 / km) +150m 5:21 / km | |
| shoes: adiSTAR Cushion 6 |
| Aggenbuehl - Birch - Otelfingen. |
| stretching 10:00 [0] | |
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Sunday Oct 26 |
| Cycling intervals (Indoor trainer) 43:00  17.5 km (2:27 / km) | |
| ahr:131 max:154 |
| On ergo bike: 7x ( 2 min @200W, 3 min @ 100W). |
Saturday Oct 25 |
| Running 38:49 [2] 6.5 km (5:58 / km) +120m 5:28 / km | |
| shoes: adiSTAR Cushion 6 |
| Bot Fiena - Trin/Digg. |
Friday Oct 24 |
| Note | |
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| Hiking: Fidaz -Flims, 2.5 h. |
Thursday Oct 23 |
| Note | |
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| Hiking: Uaul Grond, 1.5 h. |
Wednesday Oct 22 |
| Running 24:04 [2] 4 km (6:01 / km) +60m 5:36 / km | |
| ahr:125 max:136 shoes: adiSTAR Cushion 6 |
| To Lake Cresta. |
Tuesday Oct 21 |
| Running 40:49 [2] 6.5 km (6:17 / km) +120m 5:45 / km | |
| ahr:129 shoes: adiSTAR Cushion 6 |
| Bot Fiena - Trin/Digg. |
Monday Oct 20 |
| Note | |
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| Hiking: Pintrun - Ransun 3h. |
Sunday Oct 19 |
| Running 35:54 [2] 5.5 km (6:32 / km) +100m 5:59 / km | |
| ahr:125 max:139 shoes: adiSTAR Cushion 6 |
| Easy jogging Bot Fiena - Porclis. Hamstring still a bit sore. |
Saturday Oct 18 |
| Note | |
| (rest day) |
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Friday Oct 17 |
| Cycling (Mountain bike ride) 1:40:00 [2] 30 km (3:20 / km) +400m 3:08 / km | |
| ahr:117 max:144 |
| Wettingen - Wuerenlos - Altberg - Regensdorf - Buchs. |
Thursday Oct 16 |
| Cycling (Indoor trainer) 30:00 [2] 13 km (2:18 / km) | |
| ahr:104 max:115 |
| On ergo bike. Profile: Hill climb. |
| Cycling intervals (Indoor trainer) 1:00:00  23.5 km (2:33 / km) | |
| ahr:130 max:154 |
| On ergo bike: 10x ( 2 min @200W, 3 min @ 100W). |
Wednesday Oct 15 |
| Cycling (Mountain bike ride) 1:25:00 [2] 32 km (2:39 / km) +200m 2:35 / km | |
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| Oetlikon - Regensdorf - Katzensee - Buchs. |
Tuesday Oct 14 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:115 max:131 |
| On ergo bike. Profile: Cross country. |
Sunday Oct 12 |
| Orienteering race 5:00 [5] * 1 km (5:00 / km) | |
| (injured) shoes: Nike Free |
| National event #9. Town sprint O in Solothurn. My race ended after 1.5 minutes due to hamstring pain. Finally quit after 5 minutes. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before the race. |
Saturday Oct 11 |
| Orienteering race 36:20 [5] *** 5.5 km (6:36 / km) +120m 5:57 / km | |
| shoes: Integrators4 |
| Swiss Relay Championships near Langenthal. Good races for all of us, winning M185, cool. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators4 |
| Before the race. |
| stretching 10:00 [0] | |
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Friday Oct 10 |
| Orienteering 21:51 [4] *** 3.7 km (5:54 / km) +50m 5:32 / km | |
| shoes: Integrators4 |
| O training Wangenerwald. Some legs of WC course at race pace. |
| Running warm up/down 30:00 [1] 4 km (7:30 / km) +50m 7:04 / km | |
| shoes: Integrators4 |
| Jogging/walking to the O training and between "high speed" legs. |
| stretching 10:00 [0] | |
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Thursday Oct 9 |
| Orienteering 13:01 [4] * 2.5 km (5:12 / km) | |
| ahr:137 max:149 shoes: adiSTAR Cushion 6 |
| O training in the town of Buelach. |
| Running warm up/down 22:00 [2] 3.5 km (6:17 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before and after O training. |
Wednesday Oct 8 |
| Running 48:42  8.2 km (5:56 / km) +180m 5:21 / km | |
| ahr:129 max:147 shoes: adiSTAR Cushion 6 |
| Hulligen - Otelfingen. Included 10x (30s on/ 30s off). Hamstring seems to be ok again. |
| stretching 10:00 [0] | |
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Tuesday Oct 7 |
| Running 30:15 [2] 5.5 km (5:30 / km) +100m 5:02 / km | |
| shoes: adiSTAR Cushion 6 |
| Breitlen loops. |
| Cycling intervals (Indoor trainer) 1:00:00 24 km (2:30 / km) | |
| ahr:131 max:151 |
| On ergo bike: 10x ( 2 min @200W, 3 min @ 100W). |
Monday Oct 6 |
| Note | |
| (rest day) |
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Sunday Oct 5 |
| Cycling (Indoor trainer) 1:45:00 [2] 44 km (2:23 / km) | |
| ahr:118 max:130 |
| Easy on the ergo bike. |
Saturday Oct 4 |
| Orienteering 51:53 [4] *** 8.3 km (6:15 / km) +130m 5:48 / km | |
| (injured) shoes: Integrators4 |
| O training Wangenerwald. World Cup women's course. Technically easy. Had some pain in right hamstring, could not push very hard. |
| Running warm up/down 15:00 [2] 2 km (7:30 / km) | |
| shoes: Integrators4 |
| Before the O training. |
Friday Oct 3 |
| Cycling (Indoor trainer) 1:15:00 [2] 32 km (2:21 / km) | |
| ahr:115 max:140 |
| On ergo bike. Fitness test (15 min) + profile hill climb (1 h). |
| stretching 10:00 [0] | |
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Thursday Oct 2 |
| Running 51:33  8.5 km (6:04 / km) +150m 5:34 / km | |
| ahr:129 max:144 shoes: adiSTAR Cushion 6 |
| Aggenbuehl - Birch - Otelfingen - Breitlen. |
Wednesday Oct 1 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:122 max:135 |
| On ergo bike. Profile: cross country. |
| Orienteering 40:42 [4] *** 6 km (6:47 / km) +120m 6:10 / km | |
| ahr:148 max:157 shoes: Integrators4 |
| O-training Siggenberg. |
| Running warm up/down 16:00 [2] 2.5 km (6:24 / km) | |
| shoes: Integrators4 |
| To/from O training. |
| stretching 10:00 [0] | |
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