Sunday Dec 23 |
 | Running intervals 20:00 [4] 4 km (5:00 / km) +40m 4:46 / km | |
| max:154 shoes: Brooks Glycerin 4 |
| On trails/roads under a blue sky, some snow and ice. 2 sets of 10x 30s on/ 30s off. 5 minutes recovery jogging between sets. |
| Running warm up/down 32:46 [2] 5.2 km (6:18 / km) +50m 6:01 / km | |
| shoes: Brooks Glycerin 4 |
| Before, after and between intervals. |
Saturday Dec 22 |
| Running long 1:29:45 [3] 14 km (6:25 / km) +400m 5:37 / km | |
| ahr:125 max:144 shoes: Brooks Glycerin 4 |
| Trin - Digg - Pintrun - Ransun - Pintrun - Mulin. On pressed snow and ice mostly. |
| stretching 10:00 [0] | |
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Friday Dec 21 |
| Running 48:37  8 km (6:05 / km) +200m 5:24 / km | |
| ahr:130 max:156 shoes: Brooks Glycerin 4 |
| Trin-Digg loop under a blue sky. Pushed Trin ramp in 4:01. Sub 4 next time. |
Thursday Dec 20 |
| Cycling 1:10:00  28 km (2:30 / km) | |
| ahr:104 max:114 |
| Pre-breakfast ride on TravelMag. |
| Orienteering 1:04:00  *** 8 km (8:00 / km) +320m 6:40 / km | |
| ahr:140 max:150 shoes: Jalas |
| O training Altberg - West. |
Wednesday Dec 19 |
| Running long 1:22:30 [3] 14 km (5:54 / km) +230m 5:27 / km | |
| ahr:131 max:147 shoes: Brooks Glycerin 4 |
| Aerbist - Breitlen - Otelfingen - Birch - Wuerenlos - Gmeumeri - Otelfingen. |
| stretching 10:00 [0] | |
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Tuesday Dec 18 |
| Strength (Machines) 25:00 [1] | |
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| Cycling 47:28  20 km (2:22 / km) | |
| ahr:109 max:128 |
| Spinning at the gym in Regensdorf. |
| stretching 10:00 [0] | |
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| Half of it after the spinning workout. |
Monday Dec 17 |
| Cycling 1:05:00  25 km (2:36 / km) | |
| ahr:105 max:116 |
| Pre-breakfast ride on TravelMag (with flat tire still...). |
| Running 26:43  5.5 km (4:51 / km) +90m 4:29 / km | |
| ahr:136 max:150 shoes: Brooks Glycerin 4 |
| Breitlen loops. At good pace. |
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| C • Mehrere Intensitäten 3 |