Sunday Jun 8 |
 | Running warm up/down 12:00 [2] 2 km (6:00 / km) | |
| shoes: Nike Free |
| Before the race. |
| Orienteering race 37:01 [5] * 7.2 km (5:08 / km) +40m 5:00 / km | |
| ahr:156 max:162 shoes: Nike Free |
| Town O in Romanshorn. National event. Technically easy. I still managed to produce a major mistake (more than 1 minute lost) to control #8: bad route choice and lost map contact attacking the control, ran 900m instead of 720m. Lost 10 s twice at other places too. Best I could do today was maybe 35:40, about 1 minute above winner's time. |
Saturday Jun 7 |
| Running 32:18 [2] 5.5 km (5:52 / km) +90m 5:26 / km | |
| shoes: adiSTAR Cushion 6 |
| Breitlen loops. Easy jogging. |
| stretching 10:00 [0] | |
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Friday Jun 6 |
| Cycling (Indoor trainer) 1:00:00 [2] 26 km (2:18 / km) | |
| ahr:115 max:130 |
| Burning calories on the ergo bike (500 kcal). Profile: cross country.
Watching tennis on TV (Federer/Monfils). |
Thursday Jun 5 |
| Running (Morning jog) 17:14 [2] 3 km (5:45 / km) +45m 5:21 / km | |
| shoes: adiSTAR Cushion 6 |
| Hulligen loop |
| Running intervals 22:00 [4] 4.5 km (4:53 / km) | |
| max:151 shoes: adiSTAR Cushion 6 |
| Otelfingen on roads/trails. 2 sets of 11x 30 s on / 30 s off. 6 min recovery jogging between sets. |
| Running warm up/down 43:23 [2] 6.7 km (6:29 / km) +100m 6:02 / km | |
| shoes: adiSTAR Cushion 6 |
| Before/after intervals and between sets. |
Wednesday Jun 4 |
| Cycling (Indoor trainer) 1:00:00 [2] 25 km (2:24 / km) | |
| ahr:106 max:119 |
| On ergo bike. |
Tuesday Jun 3 |
| Running (Morning jog) 15:15 [2] 2.6 km (5:52 / km) +40m 5:27 / km | |
| ahr:115 max:125 shoes: adiSTAR Cushion 6 |
| Hulligen loop. |
| Orienteering tempo 43:00 [4] * 7.3 km (5:53 / km) +90m 5:33 / km | |
| ahr:140 max:157 shoes: adiSTAR Cushion 6 |
| Town O training with map Opfikon. |
Monday Jun 2 |
| Running 1:00:24 [2] 10 km (6:02 / km) +150m 5:37 / km | |
| shoes: adiSTAR Cushion 6 |
| Aggenbuehl - Birch - Otelfingen - Breitlen. |
| stretching 10:00 [0] | |
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