Sunday Sep 30 |
 | Cycling (Indoor trainer) 30:00 [1] 12 km (2:30 / km) | |
| ahr:101 max:115 |
| Morning ride on TravelMag. |
| Orienteering race 52:24 [4] *** 5.4 km (9:42 / km) +300m 7:36 / km | |
| shoes: Integrators3 |
| Biberister OL. Regional event on Balmberg near Solothurn. Had a decent race technically, but felt very tired and coudn't run at a high pace. Climbing was painful. Slowdown after control #10. Obviously not fully recovered from yesterday's race. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before the race. |
Saturday Sep 29 |
| Cycling (Indoor trainer) 30:00 [1] 12 km (2:30 / km) | |
| ahr:103 max:118 |
| Morning ride on TravelMag. |
| Orienteering race 43:00 [5] *** 5.3 km (8:07 / km) +220m 6:43 / km | |
| ahr:152 max:162 shoes: Integrators3 |
| Oristaler OL. Regional event near Liestal. A good race, except bad route to control #10 (nearly 2 minutes lost). Good enough to win though. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race and back from finish. |
Friday Sep 28 |
| Strength (Machines) 48:00 [1] | |
| shoes: Nike Free |
| Includes warm up (10 min of indoor cycling) + some stretching. |
Thursday Sep 27 |
| Running intervals 15:00 [5] 3.6 km (4:10 / km) +75m 3:46 / km | |
| max:160 shoes: Brooks Glycerin 4 |
| Breitlen loop (short) 5x 3 minutes. 2 min jogging between intervals. |
| Running warm up/down 32:37 [2] 5 km (6:31 / km) +60m 6:09 / km | |
| shoes: Brooks Glycerin 4 |
| Before, between and after intervals. |
| Orienteering 45:18 [2] *** 5.2 km (8:43 / km) +200m 7:18 / km | |
| shoes: Integrators3 |
| O training Altberg-Ost. Easy pace. |
Wednesday Sep 26 |
| Running (Morning run) 28:33 [3] 5.5 km (5:11 / km) +90m 4:48 / km | |
| ahr:126 max:143 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Strength (Machines) 36:00 [1] | |
| shoes: Nike Free |
| Includes some stretching. |
Tuesday Sep 25 |
| Note | |
| (rest day) |
| Lack of motivation... |
Monday Sep 24 |
| Cycling 1:22:38 [2] 31 km (2:40 / km) +200m 2:35 / km | |
| |
| Oetlikon - Katzensee - Buchs - Otelfingen. Nice biking workout before the expected bad weather tomorrow. |