Sunday Dec 2 |
 | Running (Morning run) 22:30 [2] 4 km (5:38 / km) +50m 5:18 / km | |
| ahr:122 max:134 shoes: Brooks Glycerin 4 |
| Parlatsch loop. Pre-breakfast jogging. Sunny weather. |
| Running long 1:40:00 [3] 13 km (7:42 / km) +800m 5:53 / km | |
| ahr:136 max:151 shoes: Brooks Glycerin 4 |
| Trin-Mulin - Bargis - Fidaz - Trin Mulin. Uphill jogging/walking with poles, trails partly snow-covered, 4.2km/750m ascent, 50 minutes, HR 148. Downhill 8.8km, 50 minutes, HR 125.
GPS track |
Saturday Dec 1 |
| Running 57:00 [3] 9.7 km (5:53 / km) +200m 5:20 / km | |
| ahr:133 max:156 shoes: Brooks Glycerin 4 |
| Trin-Digg loop. Ramp to Trin in 4:17, HRmax 156. |
| stretching 8:00 [0] | |
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Friday Nov 30 |
| Running (Morning run) 22:30 [2] 4 km (5:38 / km) +50m 5:18 / km | |
| ahr:126 max:137 shoes: Brooks Glycerin 4 |
| Parlatsch loop. Pre-breakfast jogging. |
| Running 1:03:55 [3] 11 km (5:49 / km) +280m 5:09 / km | |
| ahr:137 max:152 shoes: Brooks Glycerin 4 |
| Uaul Grond: Lake Cresta - Conn - Pintrun. |
Thursday Nov 29 |
| Note | |
| (rest day) |
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Wednesday Nov 28 |
| Cycling (Indoor trainer) 1:05:00 [1] 26 km (2:30 / km) | |
| ahr:104 max:127 |
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| Orienteering 1:04:36 [4] *** 7.3 km (8:51 / km) +210m 7:44 / km | |
| shoes: Integrators3 |
| Suhr by Night. Night O training. Good weather conditions. Forest with much deadfall and some brambles. Had problems seeing the course on the map, especially the butterflies. It was difficult to keep the correct sequence of controls. One very bad mistake going out of control #15: ran on wrong trail and nearly left the map... Relocation took quite some time.
Karte (RouteGadget) |
Tuesday Nov 27 |
| Strength (Machines) 25:00 [1] | |
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| Cycling (Spinning) 50:00 [3] 25 km (2:00 / km) | |
| ahr:131 max:144 |
| At the gym in Regensdorf. |
| stretching 10:00 [0] | |
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Monday Nov 26 |
| Cycling (Indoor trainer) 1:10:00 [1] 28 km (2:30 / km) | |
| ahr:105 max:123 |
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| Orienteering 50:48 [4] *** 7 km (7:15 / km) +180m 6:26 / km | |
| ahr:142 max:151 shoes: Integrators3 |
| O training Egg-Platten Wehntal. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) | |
| shoes: Integrators3 |
| Before/after O training. |