Sunday Feb 4 |
 | Running long 1:31:41 [3] 16.5 km (5:33 / km) +260m 5:09 / km | |
| ahr:134 max:146 shoes: Brooks Glycerin 4 |
| Oetlikon - Otelfingen-Golf - Buchs. |
Saturday Feb 3 |
| Running 28:44 [3] 5.5 km (5:13 / km) +95m 4:49 / km | |
| ahr:126 max:142 shoes: Brooks Glycerin 4 |
| Breitlen loops. I was low on energy today, just enough for a short workout in the evening. |
Friday Feb 2 |
| Cycling (Indoor trainer) 45:00 [2] 18 km (2:30 / km) | |
| ahr:104 max:121 shoes: Nike Free |
| Morning ride. Same as Yesterday. |
| Running long 1:22:02 [3] 13.5 km (6:05 / km) +450m 5:13 / km | |
| ahr:133 max:150 shoes: Brooks Glycerin 4 |
| Laegern-Hochwacht - Laegernweid - Regensberg. |
Thursday Feb 1 |
| Cycling (Indoor trainer) 45:00 [2] 18 km (2:30 / km) | |
| ahr:102 max:124 |
| Morning ride on Travelmag. 3x 5min sections at higher pace. |
| Strength (Machines) 50:00 [1] | |
| shoes: Nike Free |
| Incl. warmup (10 min) + stretching (15 min). |
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. |