Sunday Nov 25 |
 | Cycling (Indoor trainer) 1:10:00 [1] 28 km (2:30 / km) | |
| ahr:105 max:125 |
| |
| Running 1:01:45 [3] 11.5 km (5:22 / km) +200m 4:56 / km | |
| ahr:140 max:156 shoes: Brooks Glycerin 4 |
| Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist. |
| stretching 10:00 [0] | |
| |
| |
Saturday Nov 24 |
| Cycling (Indoor trainer) 1:00:00 [1] 24 km (2:30 / km) | |
| ahr:100 max:123 |
| |
Friday Nov 23 |
| Cycling (Indoor trainer) 1:10:00 [1] 28 km (2:30 / km) | |
| ahr:104 max:126 |
| On TravelMag. |
| stretching 10:00 [0] | |
| |
| |
Thursday Nov 22 |
| Cycling (Indoor trainer) 1:16:00 [1] 30 km (2:32 / km) | |
| ahr:105 max:124 |
| On TravelMag. |
| Orienteering long 1:20:39 [3] * 12.5 km (6:27 / km) +370m 5:37 / km | |
| ahr:134 max:152 shoes: Brooks Glycerin 4 |
| With map Eigi-Wettingen, all on trails. |
| stretching 12:00 [0] | |
| |
| |
Wednesday Nov 21 |
| Cycling (Indoor trainer) 1:20:00 [2] 32 km (2:30 / km) | |
| ahr:109 max:127 |
| On TravelMag. |
| Running intervals 20:00 [4] 4.2 km (4:46 / km) | |
| max:161 shoes: Brooks Glycerin 4 |
| On roads/trails: 2 sets of 10x 30s on / 30s off. 5 min recovery jogging between sets. |
| Running warm up/down 38:37 [2] 6 km (6:26 / km) +180m 5:36 / km | |
| shoes: Brooks Glycerin 4 |
| Before/after intervals and between sets. |
| stretching 10:00 [0] | |
| |
| |
Tuesday Nov 20 |
| Strength (Machines) 20:00 [1] | |
| |
| |
| Cycling (Spinning) 47:20 [3] 20 km (2:22 / km) | |
| ahr:127 max:144 |
| At the gym in Regensdorf. |
| stretching 12:00 [0] | |
| |
| |
Monday Nov 19 |
| Cycling (Indoor trainer) 1:30:00 [1] 36 km (2:30 / km) | |
| ahr:108 max:122 |
| On TravelMag. |
| Running 1:03:05 [3] 11.5 km (5:29 / km) +200m 5:03 / km | |
| ahr:141 max:155 shoes: Brooks Glycerin 4 |
| Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist. |
| stretching 10:00 [0] | |
| |
| |