Sunday Jun 24 |
 | Orienteering race 27:23 [5] *** 3.8 km (7:12 / km) +115m 6:16 / km | |
| ahr:155 max:162 shoes: Integrators2 |
| 5er Staffel near Lengnau. Ran the 4th leg for team Welsikon 5. Runners on legs 1 to 3 were a bit slow, so I had to go into the mass start (which was rather chaotic..). First (longer) loop was ok, but then I lost some time on the final loop. Controls #6 and #7 seemed questionable. But hey: fine weather and no pain in the knee! |
| Running warm up/down 6:00 [2] 1 km (6:00 / km) | |
| shoes: Integrators2 |
| A rather short warm up before the mass start. |
Saturday Jun 23 |
| Running 43:25 [2] 7 km (6:12 / km) +160m 5:34 / km | |
| ahr:125 max:138 shoes: Brooks Glycerin 4 |
| Lake Cresta - Uaul Grond. |
Friday Jun 22 |
| Running intervals 20:00 [4] 4 km (5:00 / km) +30m 4:49 / km | |
| max:154 shoes: Brooks Glycerin 4 |
| On the road near Parlatsch. 2 sets of 10x 30s/30s (130m/70m) with 5 minutes recovery (jogging) between sets. |
| Running warm up/down 35:35 [2] 5.5 km (6:28 / km) +60m 6:08 / km | |
| shoes: Brooks Glycerin 4 |
| Before and after intervals and between sets. |
Thursday Jun 21 |
| Cycling (Indoor trainer) 30:00 [1] 11 km (2:44 / km) | |
| ahr:93 max:113 shoes: Nike Free |
| Morning ride on Travelmag. |
Wednesday Jun 20 |
| Orienteering 1:07:00 [4] *** 7.7 km (8:42 / km) +260m 7:27 / km | |
| ahr:145 max:152 shoes: Integrators2 |
| O training Honeret. DAL course of recent Dietiker OL. Some bad route choices. |
| Running warm up/down 16:00 [2] 2.5 km (6:24 / km) +50m 5:49 / km | |
| shoes: Integrators2 |
| Before and after O training. |
Tuesday Jun 19 |
| Cycling (Indoor trainer) 30:00 [1] 11 km (2:44 / km) | |
| ahr:93 max:113 shoes: Nike Free |
| Morning ride on TravelMag. |
| Running 50:43 [3] 8.5 km (5:58 / km) +200m 5:20 / km | |
| ahr:132 max:148 shoes: Brooks Glycerin 4 |
| Buchs - loop. Easy to medium pace. Quite warm: 30 degrees C. |
Monday Jun 18 |
| Strength (Machines) 36:00 [1] | |
| shoes: Nike Free |
| Includes some stretching. |
| Cycling 59:51 [1] 20 km (3:00 / km) +160m 2:53 / km | |
| |
| To the gym in Regensdorf and back home. |