Sunday Jul 22 |
 | Orienteering 1:06:00 [3] *** 9.3 km (7:06 / km) +200m 6:24 / km | |
| ahr:129 max:144 shoes: Integrators2 |
| O training Boowald. Part of leg 5 of 5er Staffel (12 controls + to/from course). |
Saturday Jul 21 |
| Running intervals 20:00 [4] 4 km (5:00 / km) | |
| max:155 shoes: Brooks Glycerin 4 |
| On trails near Otelfingen Golf. 2 sets of 10x (30s fast/ 30s slow). 5 minutes of recovery jogging between sets. |
| Running 51:15 [2] 8.2 km (6:15 / km) +120m 5:49 / km | |
| shoes: Brooks Glycerin 4 |
| Before and after intervals and between sets. |
Friday Jul 20 |
| Note | |
| (rest day) |
| |
Thursday Jul 19 |
| Running 44:03 [2] 7.5 km (5:52 / km) +110m 5:28 / km | |
| ahr:122 max:140 shoes: Brooks Glycerin 4 |
| Evening jog, last part in the rain. |
Wednesday Jul 18 |
| Orienteering 52:05 [3] 7.1 km (7:20 / km) +220m 6:21 / km | |
| ahr:137 max:149 shoes: Integrators2 |
| O-training Baldegg-Horn (Baden). |
| Running warm up/down 12:00 [2] 2 km (6:00 / km) | |
| shoes: Integrators2 |
| Before and after O-training. |
Tuesday Jul 17 |
| Running 56:16 [3] 9.5 km (5:55 / km) +220m 5:18 / km | |
| ahr:129 max:152 shoes: Brooks Glycerin 4 |
| Laegern slope south side and Moetschen. HRmax was reached running up Moetschen stairs. |
Monday Jul 16 |
| Running (Morning run) 30:09 [3] 5.5 km (5:29 / km) +90m 5:04 / km | |
| ahr:127 max:140 shoes: Brooks Glycerin 4 |
| Breitlen loops. Running felt easy after 2 days with no training. |
| Cycling 1:21:32 [2] 29.3 km (2:47 / km) +200m 2:41 / km | |
| ahr:121 max:133 |
| Oetlikon - Regensdorf . Katzensee - Buchs. Really a summer day (33 degrees C). |