Sunday Feb 17 |
 | Cycling (Indoor cycling) 30:00 [2] 12 km (2:30 / km) | |
| ahr:106 max:124 |
| Pre-breakfast ride on ergo bike. |
| Running long 1:45:23 [3] 15 km (7:02 / km) +500m 6:01 / km | |
| ahr:131 max:146 shoes: Brooks Glycerin 4 |
| Another longjog: Boppelsen - Regensberg - Lägern-Hochwacht Lägern-Grat (good ankle exercise!) to Burghorn - Lägernsattel - down to Witschgenbüel - Boppelsen. |
| stretching 12:00 [0] | |
| |
| |
Saturday Feb 16 |
| Running long 1:23:47 [3] 14 km (5:59 / km) +200m 5:35 / km | |
| ahr:127 max:143 shoes: Brooks Glycerin 4 |
| Aerbist - Breitlen - Otelfingen - Birch - Wuerenlos - Gmeumeri - Aggenbuel. |
| stretching 10:00 [0] | |
| |
| |
Friday Feb 15 |
| Cycling (Indoor cycling) 1:08:00 [2] 30 km (2:16 / km) | |
| ahr:110 max:120 |
| Easy morning ride on ergo bike. |
| Cycling hills (Indoor cycling) 41:00 [3] 16.5 km (2:29 / km) | |
| ahr:122 max:135 |
| 2nd ride on ergo bike. 3 "hills" of 170 W max. |
Thursday Feb 14 |
| Cycling (Indoor cycling) 45:00 [2] 18.5 km (2:26 / km) | |
| ahr:110 max:133 |
| Morning ride on ergo bike. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| shoes: Integrators3 |
| Before the O training. |
| Orienteering 1:08:00 [3] 9 km (7:33 / km) +210m 6:46 / km | |
| ahr:135 max:147 shoes: Integrators3 |
| O training Boowald. |
| stretching 10:00 [0] | |
| |
| |
Wednesday Feb 13 |
| Running (Morning run) 30:26 [2] 5.5 km (5:32 / km) +100m 5:04 / km | |
| ahr:122 max:136 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Cycling (Indoor cycling) 15:00 [3] 7 km (2:09 / km) | |
| max:145 |
| On ergo bike. Another fitness test |
| |
| C • Wo liegt dein Max Puls? 2 |
| Running 46:42 [3] 8 km (5:50 / km) +150m 5:20 / km | |
| ahr:126 max:144 shoes: Brooks Glycerin 4 |
| 2nd run of the day.Aggenbuehl - Breitlen. |
| stretching 10:00 [0] | |
| |
| |
Tuesday Feb 12 |
| Strength (Machines) 25:00 [1] | |
| |
| |
| Cycling 50:00  25 km (2:00 / km) | |
| ahr:120 max:137 |
| Spinning session at the gym. |
| stretching 12:00 [0] | |
| |
| |
Monday Feb 11 |
| Note | |
| |
| Travel day: home from Portugal.
|