Sunday Sep 16 |
 | Orienteering race 30:34 [5] *** 3.7 km (8:16 / km) +120m 7:07 / km | |
| shoes: Integrators3 |
| Freiburger OL. Regional event. Nice terrain, perfect weather. I had a very good race, no mistakes. |
| Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +180m 6:15 / km | |
| |
| To the start of the race. |
| Orienteering 29:11 [3] *** 3 km (9:44 / km) +80m 8:35 / km | |
| shoes: Integrators3 |
| O training Schoenenboden-Geissalp. Late afternoon training, same terrain as the race in the morning. |
Saturday Sep 15 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Warm up for o training. |
| Orienteering 1:17:27 [2] *** 6 km (12:54 / km) +400m 9:41 / km | |
| shoes: Integrators3 |
| Freiburger O weekend: O training Schoenenboden-Geissalp. After some problems to find first 2 controls, I switched to jogging/hiking mode. Also observing relay runners when they tried to find misplaced control #41.. |
Friday Sep 14 |
| Cycling 53:24 [2] 20 km (2:40 / km) +150m 2:34 / km | |
| ahr:115 max:131 |
| To the gym in Regensdorf and back. |
| Running 27:00 [2] 5 km (5:24 / km) | |
| shoes: Brooks Glycerin 4 |
| On the road. Included 3x 1.5 min hard. |
| Strength (Machines) 40:00 [1] | |
| shoes: Brooks Glycerin 4 |
| Includes some stretching. |
Thursday Sep 13 |
| Running long 1:23:25 [3] 14 km (5:58 / km) +300m 5:23 / km | |
| ahr:134 max:147 shoes: Brooks Glycerin 4 |
| Lake Cresta - Conn - Lake Cauma - Conn - Pintrun. |
Wednesday Sep 12 |
| Orienteering 1:03:29 [2] **** 4.8 km (13:14 / km) +250m 10:30 / km | |
| ahr:124 max:141 shoes: Jalas |
| O training Brambruesch. Steep slopes, rough footing. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Jalas |
| |
Tuesday Sep 11 |
| Strength (Machines) 48:00 [1] | |
| shoes: Nike Free |
| Includes warm up (11 min of indoor cycling) + some stretching. |
| Running intervals 15:00 [5] 3.6 km (4:10 / km) +75m 3:46 / km | |
| max:158 shoes: Brooks Glycerin 4 |
| Breitlen loop (short) 5x 3 minutes. 2 min jogging between intervals. |
| Running warm up/down 27:00 [2] 4 km (6:45 / km) +60m 6:17 / km | |
| shoes: Brooks Glycerin 4 |
| Before, between and after intervals. |
Monday Sep 10 |
| Note | |
| (rest day) |
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