Sunday Jan 27 |
 | Running hills (hill intervals) 15:00  2.5 km (6:00 / km) +250m 4:00 / km | |
| max:156 shoes: Brooks Glycerin 4 |
| At Trin ramp: 5x 3 min (500m, 50 m ascent). Downhill jogging for recovery. |
| Running 57:27 [2] 9 km (6:23 / km) +130m 5:57 / km | |
| shoes: Brooks Glycerin 4 |
| Before, after and between hill runs. |
| stretching 10:00 [0] | |
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Saturday Jan 26 |
| Note | |
| (rest day) |
| Nordic Walking Trin-Digg loop. 8.5 km, 215m, 1:45. Too easy to be logged as training. |
Friday Jan 25 |
| Running 52:07 [2] 8.5 km (6:08 / km) +200m 5:29 / km | |
| ahr:122 max:139 shoes: Brooks Glycerin 4 |
| Trin-Digg, easy pace. |
| stretching 10:00 [0] | |
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Thursday Jan 24 |
| Running (Morning run) 36:20 [2] 6 km (6:03 / km) +125m 5:29 / km | |
| ahr:123 max:134 shoes: Brooks Glycerin 4 |
| Pre-breakfast run under a blue sky. Lake Cresta - Nedi - Parlatsch. With spikes, mostly on ice. |
| Running intervals 16:00  4.2 km (3:49 / km) | |
| max:157 shoes: Brooks Glycerin 4 |
| On the road at Prada. 4 sets of 4 min as: 1x 4 min, 2x 2 min, 4x 1 min, 8x 30s. |
| Running warm up/down 56:12 [2] 8 km (7:02 / km) +100m 6:37 / km | |
| shoes: Brooks Glycerin 4 |
| Before/after and between sets/intervals. |
| stretching 10:00 [0] | |
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Wednesday Jan 23 |
| Cycling (Indoor Trainer) 45:00  18 km (2:30 / km) | |
| ahr:119 max:134 |
| Morning ride on ergo bike. Profile P3: Multi peak crosscountry. |
Tuesday Jan 22 |
| Strength (Machines) 24:00 [1] | |
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| stretching 10:00 [0] | |
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| Cycling (Indoor Trainer) 11:00  4.5 km (2:27 / km) | |
| ahr:120 max:144 |
| Did a multi-step fitness test on my new Tunturi ergometer bike.
Result seems to be very much on the high side...
I would expect my VO2max to be somewhere between 45 and 50 ml/kg/min. |
| Cycling (Indoor Trainer) 45:00 [2] 18 km (2:30 / km) | |
| ahr:112 max:125 |
| Fatburner 1 HR profile on ergometer bike. "Suitable for beginners". |
Monday Jan 21 |
| Cycling (Indoor Trainer) 35:00  14 km (2:30 / km) | |
| ahr:105 max:117 |
| Recovery ride on TravelMag. |
| Orienteering 47:42 [3] *** 6.2 km (7:42 / km) +200m 6:38 / km | |
| ahr:139 max:148 shoes: Integrators3 |
| O training Stetten/Talhau. Easy pace. |
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| C • welche strecke bist du gelaufen? 2 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| Before/after o training. |
| stretching 10:00 [0] | |
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