Sunday Jul 20 |
 | Running 47:48 [3]8.5 km (5:37 / km) +200m 5:02 / km | |
| ahr:131 max:157 shoes: adiSTAR Cushion 6 |
| Trin-Digg loop. Trin ramp in 4:00. |
Saturday Jul 19 |
| Running (Morning jog) 22:43 [2]4 km (5:41 / km) +50m 5:21 / km | |
| shoes: adiSTAR Cushion 6 |
| Parlatsch loop. |
| Orienteering 48:09 [3]**** 4.8 km (10:02 / km) +230m 8:06 / km | |
| ahr:128 max:138 shoes: Integrators3 |
| O training Bot Fiena Trin. |
| Running warm up/down 18:00 [2]3 km (6:00 / km) | |
| shoes: Integrators3 |
| To/from O training. |
| stretching 10:00 [0] | |
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Friday Jul 18 |
| Running 1:03:44 [3]11 km (5:48 / km) +250m 5:12 / km | |
| ahr:130 max:142 shoes: adiSTAR Cushion 6 |
| Lake Cresta - Uaul Grond - Conn - Pintrun. |
Thursday Jul 17 |
| Cycling (Indoor trainer) 1:00:00 [2]25 km (2:24 / km) | |
| ahr:112 max:127 |
| On ergo bike. Profile: cross country. |
Wednesday Jul 16 |
| Running (Morning jog) 20:51 [2]3.5 km (5:57 / km) +55m 5:31 / km | |
| ahr:117 shoes: adiSTAR Cushion 6 |
| Hulligen loop. |
| Running 1:07:55  12.3 km (5:31 / km) +280m 4:57 / km | |
| ahr:134 max:152 shoes: adiSTAR Cushion 6 |
| Eigi - Wettingen. |
| stretching 10:00 [0] | |
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Tuesday Jul 15 |
| Cycling 1:23:47 [2]25.5 km (3:17 / km) +400m 3:03 / km | |
| ahr:120 max:132 |
| Mountain bike ride. Laegern round trip. Eigi - Schartenfels - Ehrendingen - Niederweningen - Regensberg. |
Monday Jul 14 |
| Running (Morning jog) 29:40 [2]5.5 km (5:24 / km) +90m 4:59 / km | |
| ahr:118 max:134 shoes: adiSTAR Cushion 6 |
| Breitlen loops. |
| Running intervals 20:00 [4]4.5 km (4:27 / km) | |
| max:153 shoes: adiSTAR Cushion 6 |
| 2 sets of 10x 30s fast / 30s slow. On trails/roads, downhillish. |
| Running warm up/down 40:27 [2]5.6 km (7:13 / km) +120m 6:31 / km | |
| shoes: adiSTAR Cushion 6 |
| Before, after intervals and between sets. |
| stretching 10:00 [0] | |
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