Sunday Mar 2 |
 | Cycling (Indoor trainer) 1:20:00 [2] 32 km (2:30 / km) | |
| ahr:120 max:143 |
| On ergo bike. Fitness test (20min) + profile cross country (1h).
Result of fitness test exactly the same as last time. |
Saturday Mar 1 |
| Running 55:41  10 km (5:34 / km) +160m 5:09 / km | |
| ahr:135 max:152 shoes: Brooks Glycerin 4 |
| Aggenbüel - Birch - Otelfingen -Breitlen - Hand. |
Friday Feb 29 |
| Cycling (Indoor cycling) 1:00:00 [2] 26 km (2:18 / km) | |
| ahr:108 max:120 |
| On ergo bike. |
| Cycling (Indoor cycling) 1:10:00  28 km (2:30 / km) | |
| ahr:117 max:133 |
| Night ride on ergo bike, watching 'Arena' on TV. |
Thursday Feb 28 |
| Running (Morning run) 23:28 [2] 4 km (5:52 / km) +80m 5:20 / km | |
| ahr:122 max:135 shoes: Brooks Glycerin 4 |
| To lake Cresta. |
| Cycling 1:20:00  35 km (2:17 / km) | |
| ahr:110 max:130 |
| Fat burning on ergo bike while watching TV. |
| stretching 10:00 [0] | |
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Wednesday Feb 27 |
| Running (Morning run) 22:24 [2] 4 km (5:36 / km) +60m 5:13 / km | |
| ahr:120 max:135 shoes: Integrators3 |
| Parlatsch loop. |
| Running intervals 20:00 [5] 4.2 km (4:46 / km) +180m 3:55 / km | |
| max:157 shoes: Brooks Glycerin 4 |
| Trin-Digg loop. Hill intervals: 4-3-2-1 + 4-3-2-1 minutes. 2-2-1 minutes recovery jogging between intervals, 4 minutes between sets. |
| Running warm up/down 29:04 [2] 4.5 km (6:28 / km) +20m 6:19 / km | |
| shoes: Brooks Glycerin 4 |
| Before/after and between intervals. |
| stretching 10:00 [0] | |
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Tuesday Feb 26 |
| Orienteering 1:13:46 [3] *** 9 km (8:12 / km) +250m 7:12 / km | |
| ahr:127 max:142 shoes: Integrators3 |
| O training in Bonaduz with map Crest'Aulta. |
Monday Feb 25 |
| Running (Morning run) 22:57 [2] 4 km (5:44 / km) +60m 5:20 / km | |
| shoes: Brooks Glycerin 4 |
| Parlatsch loop. |
| Running 1:09:23  11.5 km (6:02 / km) +280m 5:23 / km | |
| ahr:123 max:144 shoes: Brooks Glycerin 4 |
| Trin - Canatschal - Digg - Manalla. Sunny and warm - spring is here. |
| stretching 10:00 [0] | |
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