Sunday Dec 16 |
 | Running long 1:17:46 [3] 13 km (5:59 / km) +200m 5:33 / km | |
| ahr:127 max:141 shoes: Brooks Glycerin 4 |
| Gmeumeri - Wuerenlos - Otelfingen -Breitlen. |
| stretching 10:00 [0] | |
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Saturday Dec 15 |
| Cycling (Indoor Trainer) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:107 max:119 |
| On TravelMag (flat tire after 20 minutes). |
| Running intervals 20:00 [4] 4.2 km (4:46 / km) | |
| max:154 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 40:55 [2] 6.3 km (6:30 / km) +150m 5:48 / km | |
| shoes: Brooks Glycerin 4 |
| Before/ after and between intervals. |
| stretching 10:00 [0] | |
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Friday Dec 14 |
| Cycling (Indoor Trainer) 1:30:00 [2] 36 km (2:30 / km) | |
| ahr:107 max:118 |
| Pre-breakfast ride on TravelMag. |
Thursday Dec 13 |
| Running warm up/down 18:17 [2] 3 km (6:06 / km) +40m 5:43 / km | |
| ahr:114 shoes: Brooks Glycerin 4 |
| Before the hill training. |
| Running hills 21:40 [4] 2 km (10:50 / km) +340m 5:51 / km | |
| ahr:150 max:156 shoes: Brooks Glycerin 4 |
| Top of Laegern. Straight line up. Running/walking (with poles). |
| Running 30:17 [2] 5.5 km (5:30 / km) +20m 5:24 / km | |
| ahr:125 shoes: Brooks Glycerin 4 |
| Laegern downhill. |
| stretching 10:00 [0] | |
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Wednesday Dec 12 |
| Cycling (Indoor Trainer) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:108 max:121 |
| Pre-breakfast ride on TravelMag. |
| Running 1:01:10 [3] 11.5 km (5:19 / km) +200m 4:54 / km | |
| ahr:136 max:154 shoes: Brooks Glycerin 4 |
| Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist. |
Tuesday Dec 11 |
| Strength (Machines) 25:00 [1] | |
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| Cycling 53:00 [2] 23 km (2:18 / km) | |
| ahr:120 max:133 |
| Spinning at the gym in Regensdorf. |
| stretching 10:00 [0] | |
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Monday Dec 10 |
| Cycling (Indoor Trainer) 1:05:00 [2] 26 km (2:30 / km) | |
| ahr:108 max:117 |
| Pre-breakfast ride on TravelMag. |
| Running tempo 45:29 [4] 8.5 km (5:21 / km) +200m 4:47 / km | |
| ahr:142 max:156 shoes: Brooks Glycerin 4 |
| Buchs loop. Rain and wind. |
| Cycling (Indoor Trainer) 53:00 [2] 22 km (2:25 / km) | |
| ahr:113 max:122 |
| Recovery ride on TravelMag. |
| stretching 10:00 [0] | |
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