Sunday Apr 20 |
 | Orienteering race 45:55 [5] *** 6.5 km (7:04 / km) +240m 5:58 / km | |
| shoes: Integrators3 |
| Hindelbanker OL. Regional event near Bern. Nice forest and good map, perfect weather conditions. Had a good race, 3 minor mistakes: long route choice to #10 was not optimal (30s), boomed #13 (30s) and #16 (15s).
Still good enough to win M60 (out of 33 runners). |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators3 |
| To the start of the race. |
| stretching 12:00 [0] | |
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Saturday Apr 19 |
| Note | |
| (rest day) |
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| stretching 10:00 [0] | |
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Friday Apr 18 |
| Running intervals 59:00  10.5 km (5:37 / km) +100m 5:22 / km | |
| shoes: adiSTAR Cushion 6 |
| 2 sets of 10x (30s fast, 30s slow). 39 min warm up/down and between sets. |
Thursday Apr 17 |
| Running long 1:28:20 [2] 14.5 km (6:06 / km) +320m 5:29 / km | |
| shoes: Brooks Glycerin 4 |
| Lake Cresta - Lake Cauma - Conn - Pintrun. |
Wednesday Apr 16 |
| Running intervals 51:22  9 km (5:42 / km) +210m 5:07 / km | |
| shoes: Brooks Glycerin 4 |
| Trin-Digg loop. 3x (3 min fast, 3 min slow), 2x (2 min fast, 2 min slow), 2x (1 min fast, 1 min slow). Fast sections mostly uphillish. |
Tuesday Apr 15 |
| Running 1:07:33  11.5 km (5:52 / km) +270m 5:15 / km | |
| shoes: Brooks Glycerin 4 |
| Trin - Canatschal - Senda Sursilvana. |
Monday Apr 14 |
| Cycling (Indoor trainer) 10:00 [2] 4 km (2:30 / km) | |
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| At the gym. Warm up for strength training. |
| Strength (Machines) 20:00 [1] | |
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| Was not able to do all the usual excercises - shoulder still sore (fell on it during yesterday's race). |
| stretching 10:00 [0] | |
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