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. |
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| 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. |