Sunday Feb 24 |
 | Cycling (Morning ride) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:110 max:123 (rest day) |
| Recovery ride on ergo bike. Profile: cross country. |
Saturday Feb 23 |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race. |
| Orienteering race 35:23 [5] ** 6.4 km (5:32 / km) +120m 5:03 / km | |
| shoes: Integrators3 |
| Muba OL. Regional event near Basle. Technically on the easy side. Mostly trail running. Didn't loose much time. 1st place M60. |
| stretching 10:00 [0] | |
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Friday Feb 22 |
| Running (Morning run) 30:27 [2] 5.5 km (5:32 / km) +90m 5:07 / km | |
| ahr:123 max:136 shoes: Brooks Glycerin 4 |
| Breitlen loops. |
| Strength (Machines) 25:00 [1] | |
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| stretching 10:00 [0] | |
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Thursday Feb 21 |
| Cycling (Indoor cycling) 1:00:00 [2] 23 km (2:37 / km) | |
| ahr:113 max:133 |
| Morning ride on ergo bike. |
Wednesday Feb 20 |
| Cycling (Indoor cycling) 30:00 [2] 12 km (2:30 / km) | |
| ahr:113 max:126 |
| Morning ride on ergo bike. |
| Orienteering tempo 50:16 [4] * 8.6 km (5:51 / km) +150m 5:23 / km | |
| ahr:145 max:158 shoes: Brooks Glycerin 4 |
| Town O training in Opfikon. 2 loops of 5.6 and 3 km. |
| Running warm up/down 15:00 [2] 2.3 km (6:31 / km) | |
| shoes: Brooks Glycerin 4 |
| To/from O training and between loops to change maps. |
Tuesday Feb 19 |
| Running 57:51  10 km (5:47 / km) +150m 5:23 / km | |
| ahr:127 max:145 shoes: Brooks Glycerin 4 |
| Aggenbüel - Birch - Otelfingen - Breitlen - Bleiki. |
| Cycling intervals (Indoor cycling) 55:00  23 km (2:23 / km) | |
| ahr:125 max:150 |
| On ergo bike. 10x 2 minutes @ 170 W (last one @ 210 W), 3 minutes recovery @ 90 W between intervals. Watching TV. |
Monday Feb 18 |
| Cycling (Indoor cycling) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:111 max:126 |
| Lunch ride on ergo bike. |
| Cycling (Indoor cycling) 1:00:00 [2] 24 km (2:30 / km) | |
| ahr:116 max:136 |
| Evening ride on ergo bike. Profile: Cross country. |