Sunday Jul 15 |
 | 100% trails and roads 33:00 [1] 6 km (5:30 / km) +120m 5:00 / km | |
| slept:8.0 shoes: Saucony Hurricane |
| Morning jog.
Time to say goodbye. |
| Strength workout, body we 35:00 [1] | |
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| The usual core strength exercises with emphasize on legs. |
| 100% trails and roads intervals 1:10:00  16 km (4:22 / km) +250m 4:03 / km | |
| ahr:141 shoes: Saucony Trigon 4.2 Ride |
| After the morning training I thought I was too tired to do a second training... but after a few hours of rest I felt much better + we were fast enough cleaning the apartment so that we could enjoy for a last time the Engadin.
Started out for a normal jog, as I felt good I decided to do 5x5min intervals with 2.5 minutes rest inbetween. Felt pretty good.
Those have been really good training days...and besides... what a nice vacation!
Now we are back in Magglingen. When we left it was almost snowing, now the heat is almost unbearable.
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Saturday Jul 14 |
| Bike or Hometrainer 45:00 [1] | |
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| Biking with Sandra to the O training and back (Silvaplana-Lej da Staz, took us a little over an hour, but not all was really "effort") |
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| C • ...it wasn't all "effort" for ... 3 |
| Orienteering 1:32:00  12 km (7:40 / km) +430m 6:30 / km | |
| ahr:130 |
| O training in God da Staz. Very open but rough and slow terrain. Feeling a little rusty and bonked right at the beginning because of the bike ride (biking = bonking).
Tried to push in the downhills. |
| 25% off road, 75% road 1:10:00  14 km (5:00 / km) +465m 4:17 / km | |
| ahr:137 shoes: Saucony Trigon 4.2 Ride |
| End of the "Triathlon", after orienteering and biking I went mountain running up to Lej da Chöds. I was surprised that running has seldom felt so easy. It might be the nicest thing when you are just moving without effort on mountain trails, especially when the surrounding and the weather is absolutely gorgeous. |
Friday Jul 13 |
| 75% off trails, 25% road 1:32:00  13.5 km (6:49 / km) +905m 5:06 / km | |
| ahr:135 slept:8.0 shoes: Saucony Trigon 4.2 Ride |
| Morning jog up to Lej da Tscheppa... got pretty hungry by breakfast time.
First mountain run since last January when I was in Arizona. Then I was jumping hesitantly from rock to rock because of my ankle injury. Today it felt great to feel the difference running easily down the rocky switch backs. |
| 100% trails and roads intervals 1:29:00  18 km (4:57 / km) +265m 4:36 / km | |
| shoes: Saucony Hurricane |
| Interval training around the Silvaplana lake. Partly on small windy but also on big trails. Planed to do 5x (15sec full speed/15sec jogging) with 2.5min rest in between. But as I lost my foot pod in the middle of an interval I had to redo it... so I almost did 6x (15sec/15sec). The intervals started to feel really productive by the end of the training (heart rate climbed more and it also felt harder), so maybe it is good I extended the training a little. |
Thursday Jul 12 |
| 25% off road, 75% road 51:00  11.5 km (4:26 / km) +255m 4:00 / km | |
| ahr:143 slept:8.0 shoes: Saucony Trigon 4.2 Ride |
| Morning jog around the Silvaplana Lake. |
| Orienteering 1:10:00  10 km (7:00 / km) +415m 5:48 / km | |
| ahr:132 |
| Surfing in God Surlej. Seems like a perfect Trondheim 2010 training. Open woods with grass and marshes but often quite rough. Really pretty... makes training so easy. |
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| C • Surfing?? 1 |
| Bike or Hometrainer 32:00 [1] | |
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| Did a little bike loop to St-Moritz right after the training... a bike is certainly a bonking machine for me. |
Wednesday Jul 11 |
| 100% trails and roads 10:00 [1] 2 km (5:00 / km) | |
| slept:6.0 shoes: Brooks Racer |
| Morning jog at 6am... couldn't get out of bed, so I had to make it shorter. |
| Strength workout, body we 35:00 [1] | |
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| ...followed by the usual core strength exercises. |
| 100% trails and roads 58:00  12 km (4:50 / km) +170m 4:31 / km | |
| ahr:125 shoes: Saucony Hurricane |
| Travelled to the Engadin tonight for a 4 day vacation with Sandra in Silvaplana.
Night jog towards Saint-Moritz along the lakes and back through God Surlej.
... started well this holiday :-)! |
Tuesday Jul 10 |
| 100% trails and roads 45:00 [1] 8 km (5:38 / km) +120m 5:14 / km | |
| slept:6.5 shoes: Karhu |
| Morning jog. |
| 100% trails and roads 1:11:00  15 km (4:44 / km) +425m 4:09 / km | |
| ahr:135 shoes: New Balance 1024 |
| Jog with Baptiste on Magglinger Berg. |
Monday Jul 9 |
| 100% trails and roads 40:00 [1] 8.6 km (4:39 / km) +255m 4:03 / km | |
| ahr:132 slept:7.0 shoes: New Balance 1024 |
| Evening recovery jog. |