Sunday Jan 13 |
 | Orienteering 45:51  * 8 km (5:44 / km) +100m 5:24 / km | |
| ahr:152 max:161 shoes: Asics Gel DS Trainer IX |
| City race in Opfikon. First race of the year. Technically easy, had less than 1 min of mistakes (hardest part was to find the competition center). Felt ok physically. Decent race. 2nd place, 42 s behind winner. 8k is effective distance. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Asics Gel DS Trainer IX |
| Before the race. |
Saturday Jan 12 |
| Cycling 1:10:00  28 km (2:30 / km) | |
| ahr:108 max:117 |
| On TravelMag. |
| stretching 12:00 [0] | |
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Friday Jan 11 |
| Running intervals 20:00 [4] 4.2 km (4:46 / km) | |
| max:156 shoes: Asics Gel DS Trainer IX |
| On roads/trails. 2 sets of 10x 30 s on, 30 s off. 5 min jogging between sets. |
| Running warm up/down 41:23 [2] 6.3 km (6:34 / km) +150m 5:52 / km | |
| shoes: Asics Gel DS Trainer IX |
| Before/after intervals and between sets. |
| stretching 10:00 [0] | |
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Thursday Jan 10 |
| Cycling (Indoor Trainer) 1:00:00 [1] 24 km (2:30 / km) | |
| ahr:105 max:111 |
| Lunch ride on TravelMag. |
| Orienteering 32:00  * 6 km (5:20 / km) +80m 5:00 / km | |
| ahr:148 max:159 shoes: Asics Gel DS Trainer IX |
| City O training Illnau at a good pace. |
| Running warm up/down 20:00 [2] 3 km (6:40 / km) +40m 6:15 / km | |
| shoes: Asics Gel DS Trainer IX |
| Before/after O training. |
| stretching 10:00 [0] | |
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Wednesday Jan 9 |
| Cycling (Indoor Trainer) 30:00  12 km (2:30 / km) | |
| ahr:105 max:133 |
| At the gym in Regensdorf. Warm up for strength training. |
| Strength (Machines) 20:00 [1] | |
| ahr:85 max:106 |
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| stretching 10:00 [0] | |
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Tuesday Jan 8 |
| Running 1:16:00  12 km (6:20 / km) +300m 5:38 / km | |
| ahr:127 max:144 shoes: Asics Gel DS Trainer IX |
| Manalla - Canaschal - Trin. |
| stretching 10:00 [0] | |
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Monday Jan 7 |
| Running 49:50 [3] 8.5 km (5:52 / km) +200m 5:15 / km | |
| ahr:132 max:159 shoes: Asics Gel DS Trainer IX |
| Trin-Digg loop. Trin ramp in 3:54 (new best). |
| stretching 10:00 [0] | |
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