Sunday Jul 29 |
 | Running 40:00 [2] 7 km (5:43 / km) +50m 5:31 / km | |
| shoes: Brooks Glycerin 4 |
| |
| Running intervals 8:00 [5] 2 km (4:00 / km) | |
| shoes: Brooks Glycerin 4 |
| At the track near the camping, Leibnitz: 200 - 400 - 800 - 400 - 200 m |
Friday Jul 27 |
| Running (Morning run) 23:12 [2] 4 km (5:48 / km) +45m 5:29 / km | |
| shoes: Brooks Glycerin 4 |
| Parlatsch loop. |
| Orienteering 44:15 [3] **** 4.2 km (10:32 / km) +250m 8:07 / km | |
| ahr:132 max:143 shoes: Integrators2 |
| O training Bot Fiena Trin-Mulin. DE course of WOC 2003. |
| Running warm up/down 16:00 [2] 2.5 km (6:24 / km) | |
| shoes: Integrators2 |
| Before and after O training. |
Thursday Jul 26 |
| Running 1:05:27 [3] 11 km (5:57 / km) +260m 5:19 / km | |
| ahr:128 max:149 shoes: Brooks Glycerin 4 |
| Lake Cresta - Conn - Pintrun. |
Wednesday Jul 25 |
| Cycling 49:17 [3] 17 km (2:54 / km) +150m 2:47 / km | |
| |
| To/from gym Regensdorf. |
| Running intervals 20:00 [4] 4 km (5:00 / km) | |
| max:159 shoes: Brooks Glycerin 4 |
| At the track in Regensdorf. 2 sets of 10x (30s fast/ 30s slow). 5 minutes of recovery between sets. |
| Running warm up/down 29:00 [2] 4.5 km (6:27 / km) | |
| shoes: Brooks Glycerin 4 |
| Before and after intervals and between sets. |
| Strength (Machines) 20:00 [1] | |
| shoes: Nike Free |
| After the interval workout. Half time was actually stretching. |
Monday Jul 23 |
| Cycling 1:03:53 [2] 22.4 km (2:51 / km) +150m 2:46 / km | |
| |
| To/from gym Regensdorf. |
| Strength (Machines) 36:00 [1] | |
| shoes: Nike Free |
| Includes some stretching. |