Sunday Oct 12 |
 | Orienteering race 5:00 [5] * 1 km (5:00 / km) | |
| (injured) shoes: Nike Free |
| National event #9. Town sprint O in Solothurn. My race ended after 1.5 minutes due to hamstring pain. Finally quit after 5 minutes. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before the race. |
Saturday Oct 11 |
| Orienteering race 36:20 [5] *** 5.5 km (6:36 / km) +120m 5:57 / km | |
| shoes: Integrators4 |
| Swiss Relay Championships near Langenthal. Good races for all of us, winning M185, cool. |
| Running warm up/down 10:00 [2] 1.5 km (6:40 / km) | |
| shoes: Integrators4 |
| Before the race. |
| stretching 10:00 [0] | |
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Friday Oct 10 |
| Orienteering 21:51 [4] *** 3.7 km (5:54 / km) +50m 5:32 / km | |
| shoes: Integrators4 |
| O training Wangenerwald. Some legs of WC course at race pace. |
| Running warm up/down 30:00 [1] 4 km (7:30 / km) +50m 7:04 / km | |
| shoes: Integrators4 |
| Jogging/walking to the O training and between "high speed" legs. |
| stretching 10:00 [0] | |
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Thursday Oct 9 |
| Orienteering 13:01 [4] * 2.5 km (5:12 / km) | |
| ahr:137 max:149 shoes: adiSTAR Cushion 6 |
| O training in the town of Buelach. |
| Running warm up/down 22:00 [2] 3.5 km (6:17 / km) | |
| shoes: adiSTAR Cushion 6 |
| Before and after O training. |
Wednesday Oct 8 |
| Running 48:42  8.2 km (5:56 / km) +180m 5:21 / km | |
| ahr:129 max:147 shoes: adiSTAR Cushion 6 |
| Hulligen - Otelfingen. Included 10x (30s on/ 30s off). Hamstring seems to be ok again. |
| stretching 10:00 [0] | |
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Tuesday Oct 7 |
| Running 30:15 [2] 5.5 km (5:30 / km) +100m 5:02 / km | |
| shoes: adiSTAR Cushion 6 |
| Breitlen loops. |
| Cycling intervals (Indoor trainer) 1:00:00  24 km (2:30 / km) | |
| ahr:131 max:151 |
| On ergo bike: 10x ( 2 min @200W, 3 min @ 100W). |
Monday Oct 6 |
| Note | |
| (rest day) |
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