Sunday Jun 1 |
 | Running warm up/down 25:00 [2] 3 km (8:20 / km) | |
| shoes: Nike Free |
| 3 laps slowly at the track, then at the start, waiting for the map to be printed (30 minutes). Bad start management. |
| Orienteering race 28:11 [5] * 5.1 km (5:32 / km) +90m 5:05 / km | |
| ahr:155 max:162 shoes: Nike Free |
| City-O in Schaffhausen. Good course on a badly printed map. Decent race except approach to control #14: Didn't see a passage which was overprinted by control connecting line. Took another approach, then didn't see the control flag in a dark corner, lost 1.5 minutes. Rest ok. |
Saturday May 31 |
| Running 32:45 [2] 5.2 km (6:18 / km) +120m 5:39 / km | |
| ahr:120 max:131 shoes: adiSTAR Cushion 6 |
| Easy jogging Hulligen - Breitlen. |
| stretching 10:00 [0] | |
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Friday May 30 |
| Cycling (Mountain bike) 1:58:00 [2] 43 km (2:45 / km) +350m 2:38 / km | |
| ahr:110 max:126 |
| Burning some calories. Wuerenlos - Gmeumeri - Otelfingen - Regensdorf - Katzensee - Seebach - Affoltern -Regensdorf -Buchs. |
| stretching 10:00 [0] | |
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Thursday May 29 |
| Running intervals 23:53 [5] 5.1 km (4:41 / km) +120m 4:11 / km | |
| max:161 shoes: adiSTAR Cushion 6 |
| Long intervals, Breitlen loop (on trails). 3x 1700 m, 40 m ascent. 5 minutes recovery walking/jogging between intervals.
8:04, 7:57, 7:52 |
| Running warm up/down 40:00 [2] 5.5 km (7:16 / km) +90m 6:43 / km | |
| shoes: adiSTAR Cushion 6 |
| Before, between and after intervals. |
| stretching 10:00 [3] | |
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Wednesday May 28 |
| Cycling (Mountain bike) 1:39:30 [2] 30 km (3:19 / km) +520m 3:03 / km | |
| ahr:113 max:132 |
| Perfect weather for biking. Eigi - Wettingen - Schartenfels - Ehrendingen - Dielsdorf - Buchs.
Did a mesurement of elevation using two devices simultaneously (GPS Garmin Forerunner 305 and Polar S 720i). See comparison.
Curves look much the same, but ascent given by GPS analysis SW is far too high... Polar using barometric measurement gives a much better estimate. |
| stretching 10:00 [0] | |
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Tuesday May 27 |
| Running intervals 16:00 [5] 4.2 km (3:49 / km) | |
| max:159 shoes: adiSTAR Cushion 6 |
| Intervals: 4 sets of 4 minutes. 1x 4 min, 2x 2 min, 4x 1 min, 8x 30 s. |
| Running warm up/down 48:00  7.5 km (6:24 / km) +120m 5:56 / km | |
| shoes: adiSTAR Cushion 6 |
| Before/after interval training and between intervals and sets. |
Monday May 26 |
| Running 58:46 [3] 10 km (5:53 / km) +150m 5:28 / km | |
| ahr:127 max:145 shoes: adiSTAR Cushion 6 |
| Aerbist - Birch - Otelfingen - Breitlen. |
