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Training Log: mikee

In the last 7 days:

activity # timemileskm+m
  Bike3 6:48:05 56.24(8.3/h) 90.5(13.3/h) 2450
  Running4 2:50:51 18.93(9:01) 30.47(5:36) 260
  Roadbiking3 2:15:14 34.21(15.2/h) 55.06(24.4/h) 808
  Bike Commute1 35:00 8.39(14.4/h) 13.5(23.1/h)
  Orienteering1 19:37 2.41(8:09) 3.88(5:04) 107
  Strength1 15:00
  Total12 13:03:47 120.18 193.41 3625
  [1-5]10 12:12:25
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Tuesday Mar 28 #

7 AM

Bike 21:48 [3] 6.18 km (17.0 kph) +50m
shoes: Scott Spark 20

12 PM

Running intervals 51:49 intensity: (49 @0) + (4:26 @1) + (7:06 @2) + (22:18 @3) + (11:32 @4) + (5:38 @5) 10.25 km (5:03 / km) +31m 4:59 / km
ahr:150 max:180 shoes: Asics GT 2000 (15)

800-1600-1600-800
5 PM

Bike 1:16:20 intensity: (16:05 @1) + (30:37 @2) + (27:03 @3) + (2:35 @4) 19.9 km (15.6 kph) +484m
ahr:131 max:164 shoes: Scott Spark 20

Home, over the Lueg.

On the way home I met a few guys with heavy bike which were looking for the 'real' trails. So I went up again and showed them to them...

Monday Mar 27 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

11 AM

Running 44:48 intensity: (21 @0) + (14:32 @1) + (17:49 @2) + (11:23 @3) + (43 @4) 6.87 km (6:31 / km) +135m 5:56 / km
ahr:129 max:164 shoes: Asics GT 2000 (15)

Lunch run with P, O & M.
8 PM

Strength 15:00 [0]

Sunday Mar 26 #

9 AM

Bike 5:09:57 intensity: (2:29:06 @1) + (2:00:56 @2) + (39:46 @3) + (9 @4) 64.42 km (12.5 kph) +1916m
ahr:117 max:160 shoes: Scott Spark 20

Lugano - Monte Bar - San Lucio - Cimadera - Lugano
Nice Singletrails from Monte Bar on. In the second part there was still some snow which made us push the bikes uite a bit. Therefore we also cut it a bit short and returned on paved roads to Lugano.
In the beginning it was very clouded but the sky cleared towards the end.

Saturday Mar 25 #

1 PM

Roadbiking 19:48 [3] 4.41 km (13.4 kph) +188m
shoes: Scott Spark 20

4 PM

Running 19:36 intensity: (5 @0) + (2:14 @1) + (14:07 @2) + (3:10 @3) 3.15 km (6:13 / km) +45m 5:48 / km
ahr:131 max:148 shoes: Salomon Speedcross 3 (15)

Orienteering 19:37 intensity: (13 @1) + (9 @2) + (1:19 @3) + (11:29 @4) + (6:27 @5) 3.88 km (5:04 / km) +107m 4:27 / km
ahr:169 max:179 shoes: Salomon Speedcross 3 (15)

Sprint Relay - Comano - 17/30

With Anina, Markus & renni

Messed it up right after the start triangle by turning in the wrong direction. Half a minute lost... Another mistake at the third control. Afterwards ok run.

Fun relay!

Thursday Mar 23 #

7 AM

Roadbiking 21:02 [3] 7.11 km (20.3 kph) +48m
shoes: Scott Addict 10

12 PM

Running intervals 54:38 intensity: (7 @0) + (2:58 @1) + (27:04 @2) + (8:43 @3) + (14:37 @4) + (1:09 @5) 10.2 km (5:21 / km) +48m 5:14 / km
ahr:144 max:175 shoes: Asics GT 2000 (15)

800/1600/1600/800 3:01-3:05 per 800m
5 PM

Roadbiking 1:34:24 intensity: (6:18 @1) + (26:45 @2) + (36:35 @3) + (20:25 @4) + (4:21 @5) 43.54 km (27.7 kph) +572m
ahr:148 max:215 shoes: Scott Addict 10

Moosegg after work. Getting dark towards the end.

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  • Sep 8, 2020 [179w, 6d]:
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