Sunday Jun 29 |
 | Running 1:11:56 [3]12 km (6:00 / km) +270m 5:23 / km | |
| ahr:129 max:145 shoes: adiSTAR Cushion 6 |
| A longish jogging to Eigi - Greppe. |
| stretching 12:00 [0] | |
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Saturday Jun 28 |
| Cycling 1:45:30 [2]38.5 km (2:44 / km) +200m 2:40 / km | |
| ahr:113 max:130 |
| Mountain bike ride: Oetlikon - Regensberg - Seebach - Buchs - Otelfingen. |
Friday Jun 27 |
| Running (Morning jog) 29:36 [2]5 km (5:55 / km) +100m 5:23 / km | |
| shoes: adiSTAR Cushion 6 |
| To Lake Cresta, Uaul Grond. |
| Cycling 1:08:00 [2]23 km (2:57 / km) +300m 2:47 / km | |
| ahr:113 max:132 |
| Mountain bike ride: Eigi - Schartenfels - Wettingen - Otelfingen. |
Thursday Jun 26 |
| Cycling 1:04:08  14.5 km (4:25 / km) +300m 4:00 / km | |
| ahr:106 max:127 |
| Easy mountain bike ride: Bot Fiena - Digg - Manalla - Uaul Grond - Lake Cresta. |
Wednesday Jun 25 |
| Running (Morning jog) 31:30 [2]5 km (6:18 / km) +110m 5:41 / km | |
| ahr:118 max:135 shoes: adiSTAR Cushion 6 |
| Lake Cresta, Uaul Grond. |
| Running intervals 20:00 [4]4.25 km (4:42 / km) | |
| max:155 shoes: adiSTAR Cushion 6 |
| Road/trail. 2 sets of 10x 30s on / 30s off (fast running/jogging). |
| Running warm up/down 39:10 [2]5.8 km (6:45 / km) +100m 6:13 / km | |
| shoes: adiSTAR Cushion 6 |
| Before/after intervals and between sets. |
| stretching 10:00 [0] | |
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Tuesday Jun 24 |
| Orienteering 1:04:06 [3]***** 4 km (16:02 / km) +200m 12:49 / km | |
| ahr:131 max:146 shoes: Integrators3 |
| O training of OLG Chur. Jungle O in the most difficult part of Flimserwald. Bad navigation: GPS track |
| Running warm up/down 15:00 [2]2.5 km (6:00 / km) +100m 5:00 / km | |
| shoes: adiSTAR Cushion 6 |
| To the start of the O training. |
| stretching 10:00 [0] | |
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Monday Jun 23 |
| Running 31:04 [2]5 km (6:13 / km) +100m 5:39 / km | |
| shoes: adiSTAR Cushion 6 |
| To Lake Cresta, Uaul Grond. Recovery jogging. |