Sunday Dec 9 |
 | Note | |
| (rest day) |
| |
Saturday Dec 8 |
| Running long 1:22:36 [3] 13.8 km (5:59 / km) +450m 5:09 / km | |
| ahr:134 max:147 shoes: Brooks Glycerin 4 |
| Top of Laegern - Laegernweid - Regensberg. Moderate pace.
Uphill 37:49 (5.5km, ascent 350m, HRavg 138)
Dnhill 44:46 (8.3km, ascent 100m, HRavg 131) |
| Note | |
| |
| Personal best for top of Laegern is 31:12 at age 47 (1991).
Applying age grading, I should now run this in ~36.
My estimation is, I can do it in ~34 (pushing HRavg to 150).
|
Friday Dec 7 |
| Cycling (Indoor Trainer) 1:30:00 [2] 36 km (2:30 / km) | |
| ahr:109 max:117 |
| On TravelMag, watching TV. |
Thursday Dec 6 |
| Cycling (Indoor Trainer) 1:10:00 [1] 28 km (2:30 / km) | |
| ahr:106 max:124 |
| Pre-breakfast ride on TravelMag. |
| Running intervals 20:00 [4] 4.2 km (4:46 / km) | |
| max:158 shoes: Brooks Glycerin 4 |
| On trails/roads. 2 sets of 10x 30s on/ 30s off. 5 minutes recovery jogging between sets. |
| Running warm up/down 42:06 [2] 6.5 km (6:29 / km) +150m 5:48 / km | |
| shoes: Brooks Glycerin 4 |
| Before/after and between intervals. |
| stretching 8:00 [0] | |
| |
| |
Wednesday Dec 5 |
| Running 1:02:14 [3] 11.5 km (5:25 / km) +200m 4:59 / km | |
| ahr:134 max:150 shoes: Brooks Glycerin 4 |
| Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist. |
Tuesday Dec 4 |
| Strength (Machines) 24:00 [1] | |
| |
| |
| Cycling 52:51 [2] 22 km (2:24 / km) | |
| ahr:114 max:134 |
| Spinning at the gym in Regensdorf. |
| stretching 12:00 [0] | |
| |
| |
Monday Dec 3 |
| Cycling (Indoor Trainer) 1:30:00 [2] 36 km (2:30 / km) | |
| ahr:111 max:129 |
| On TravelMag, watching TV. |
| stretching 10:00 [0] | |
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