Sunday Dec 9 |
 | 75% off trails, 25% road 2:10:00  18.7 km (6:57 / km) +650m 5:55 / km | |
| shoes: Inov 8 Mudclaw 270I |
| It rained over night, so I thought XC skiing would be impossible. I was wrong. Long Jog from Chapelle des Bois up to le Risoux... higher up there was still a lot of snow... a good strength-endurance training. Got quite tired by the end. |
Saturday Dec 8 |
| 75% off trails, 25% road 1:00:00  9.5 km (6:19 / km) | |
| shoes: Inov 8 Mudclaw 270I |
| Accompanied Sandra on her interval training... running through up to 2/3 feet of snow! |
| XC skiing, classical 1:45:00 | |
| |
| XC skiing above Chapelle des Bois in Pré Poncet... Gorgeous! Just enough snow, but it is critical. |
Friday Dec 7 |
| 100% trails and roads intervals 1:05:00  14 km (4:39 / km) | |
| ahr:157 max:195 shoes: Brooks Racer |
| Treadmill intervals. 6x4min with 2.5min rest.
Had the treadmill running at 19.5kmh, but I am quite sure it is showing a faster speed than it actually runs.
It became harder and harder. The second last intervals was really tough and during the last I was very close to give up at 1.30min but than I could motivate myself again to fight more... it is quite mental those treadmill intervals. Certainly a good training. I wouldn't have pushed so hard alone outside. |
| 25% off road, 75% road 35:00 [1]6.5 km (5:23 / km) +190m 4:42 / km | |
| shoes: Inov 8 Roclite 285 |
| Evening jog... |
| Strength workout, body we 20:00 [1] | |
| |
| ... followed by some core strength. |
Thursday Dec 6 |
| Orienteering 1:07:00  10.7 km (6:16 / km) +400m 5:17 / km | |
| shoes: Inov 8 Roclite 285 |
| O-training in Wohlen. Very steep and muddy but nice forest and a lot of interesting route choices. |
Wednesday Dec 5 |
| 100% trails and roads 53:00 [1]10.1 km (5:15 / km) +260m 4:39 / km | |
| shoes: Mizuno Elixir 2 |
| Morning jog in Cormondrèche. |
| Running school 30:00 [1] | |
| shoes: Saucony Fastwitch 2 |
| Running school and jumps with Sandra. |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Saucony Fastwitch 2 |
| Strength workout with Sandra. |
Tuesday Dec 4 |
| 100% trails and roads intervals 1:08:00  10.7 km (6:21 / km) +385m 5:23 / km | |
| shoes: Mizuno Elixir 2 |
| 10x uphill intervals. 250m distance, 25m uphill. |
Monday Dec 3 |
| Running school 35:00 [1] | |
| shoes: Saucony Fastwitch 2 |
| Running school with the Bern group. |
| Strength workout, body we 1:00:00 [1] | |
| shoes: Saucony Fastwitch 2 |
| Strength training led by Thomas Bührer. It is really helpful to have a coach looking critically at the way you do your exercises. |
| 50% off trails, 50% road 25:00 [1]5 km (5:00 / km) +60m 4:43 / km | |
| shoes: Mizuno Gore-tex |
| Organized an orienteering event for beginners. Set out controls and picked them up. |