Sunday Feb 11 |
 | Orienteering race 29:54 [4] * 4.3 km (6:57 / km) +70m 6:26 / km | |
| shoes: Brooks Glycerin 4 |
| City race in Chur. Skore O with 30 controls, time limit was 30 minutes. Not happy with my race: bad route choices and confusion at the beginning and final part. At least I managed to come into the finish with just a few seconds to spare...
(km is effective distance) |
| Running warm up/down 34:00 [2] 5 km (6:48 / km) | |
| shoes: Brooks Glycerin 4 |
| Before and after the race. |
Saturday Feb 10 |
| Running 1:08:06 [2] 10.7 km (6:22 / km) +260m 5:41 / km | |
| ahr:128 max:141 shoes: Brooks Glycerin 4 |
| Lake Cresta - Conn - Pintrun. On ice and pressed snow, sunny weather. |
Friday Feb 9 |
| Cycling (Indoor trainer) 45:00 [2] 18 km (2:30 / km) | |
| ahr:106 max:122 shoes: Nike Free |
| |
| Orienteering 50:22 [3] * 8.7 km (5:47 / km) +150m 5:20 / km | |
| ahr:140 max:156 shoes: Brooks Glycerin 4 |
| City O'training again. Ran 2 short courses in Effretkon and Illnau (D55). Distance is GPS measured (3.5 + 5.2 km). |
| Running warm up/down 17:35 [2] 2.5 km (7:02 / km) | |
| shoes: Brooks Glycerin 4 |
| Before, between and after O'trainings. |
Thursday Feb 8 |
| Cycling (Indoor trainer) 46:00 [2] 18 km (2:33 / km) | |
| ahr:103 max:123 shoes: Nike Free |
| The usual. 3 surges of 5 minutes again. |
| Orienteering 45:40 [3] * 7.7 km (5:56 / km) +135m 5:27 / km | |
| ahr:136 max:161 shoes: Brooks Glycerin 4 |
| City O'training in Lenzburg. Reran a course of spring 05, + some additional loops to check route choice alternatives. Preparation for the city race in Chur next Sunday. |
Wednesday Feb 7 |
| Cycling (Indoor trainer) 53:00 [2] 20 km (2:39 / km) | |
| ahr:107 max:123 |
| On TravelMag after changing tire. Did 3 surges of 5 minutes. |
| Running 58:50 [4] 11.5 km (5:07 / km) +160m 4:47 / km | |
| ahr:144 max:153 shoes: Brooks Glycerin 4 |
| Oetlikon - Otelfingen/Golf. Good pace, felt strong. |
Tuesday Feb 6 |
| Cycling (Indoor trainer) 35:00 [2] 13 km (2:42 / km) | |
| ahr:103 max:122 |
| On TravelMag. Flat tire again...going to buy a new one. |
Monday Feb 5 |
| Cycling (Indoor trainer) 47:00 [2] 18 km (2:37 / km) | |
| ahr:105 max:125 shoes: Nike Free |
| On TravelMag before breakfast. Flat tire after 30 minutes ... |
| Running intervals 6:42 [4] 1.8 km (3:43 / km) | |
| shoes: Brooks Glycerin 4 |
| An easyish interval session at the track in Regensdorf. 3x 300m, 3x 200m, 3x 100m, 73/71/72/45/44/43/18/18/18s.
Plan was to do more, but didn't feel fully recovered from yesterday's training.
|
| Running warm up/down 38:00 [2] 5.5 km (6:55 / km) | |
| shoes: Brooks Glycerin 4 |
| From the gym to the track and back, before, between and after intervals. |
| Strength (Machines) 36:00 [1] | |
| shoes: Nike Free |
| Includes some stretching. |