Sunday Jan 20 |
 | Running intervals 20:00  5 km (4:00 / km) | |
| max:159 shoes: Brooks Glycerin 4 |
| On roads and trails. 5 sets: 4 min, 2x 2 min, 4x 1 min, 8x 30 s, 16x 15s. 4 min recovery jogging between sets. 2 min, 1 min, 30 s, 15 s jogging between intervals for sets 2..5.
HR |
| Running warm up/down 1:05:40 [2] 10 km (6:34 / km) +180m 6:01 / km | |
| shoes: Brooks Glycerin 4 |
| 17:40 min warm up, 4x 4 min between sets, 12:15 min total between intervals, 20 min warm down. |
| stretching 10:00 [0] | |
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Saturday Jan 19 |
| Cycling (Indoor Trainer) 56:00  23 km (2:26 / km) | |
| ahr:105 max:114 |
| Recovery ride on TravelMag. |
Friday Jan 18 |
| Cycling (Indoor Trainer) 1:00:00  25 km (2:24 / km) | |
| ahr:108 max:118 |
| On TravelMag. |
| Orienteering tempo 43:33  * 8 km (5:27 / km) +100m 5:07 / km | |
| ahr:152 max:163 shoes: Asics Gel DS Trainer IX |
| O training Opfikon. Reran the city race of last Sunday. Same HR, more than 2 minutes faster. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Asics Gel DS Trainer IX |
| Before and after o training. |
| stretching 10:00 [0] | |
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Thursday Jan 17 |
| Running 49:44  8.5 km (5:51 / km) +200m 5:14 / km | |
| ahr:133 max:157 shoes: Asics Gel DS Trainer IX |
| Buchs loop. 4x 3 min intervals included. |
| stretching 10:00 [0] | |
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Wednesday Jan 16 |
| Running long 1:24:15 [3] 14 km (6:01 / km) +300m 5:26 / km | |
| ahr:132 max:146 |
| Long jog Aerbist - Breitlen - Otelfingen - Wuerenlos - Gmeumeri - Otelfingen. |
| stretching 10:00 [0] | |
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Tuesday Jan 15 |
| Cycling (Indoor Trainer) 20:00 [2] 8 km (2:30 / km) | |
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| On the Nautilus ergometer bike. Tried to do an
Astrand-Rhyming Cycle Ergometer Test. 7 minutes at 135 W with HR 118.
Age corrected max VO2 is 3.04 l/min or 50 ml/kg/min. Seems quite reasonable, maybe a bit on the high side. |
| Cycling 50:00  23 km (2:10 / km) | |
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| Spinning session at the gym in Regensdorf. |
| Strength (Machines) 26:00 [1] | |
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| stretching 10:00 [0] | |
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Monday Jan 14 |
| Note | |
| (rest day) |
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