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Training Log Archive: renni

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles		km		+m
	bike (road)	6	11:15:00	147.89	(13.1/h)	238.0	(21.2/h)	2250
	strength	12	4:40:00
	running	7	4:35:00	23.61	(11:39)	38.0	(7:14)	670
	climbing	3	3:00:00
	bike (bike o)	2	2:53:24	17.4	(6.0/h)	28.0	(9.7/h)	750
	swimming	4	2:40:00	3.23	(49:31)	5.2	(30:46)
	inline	2	2:15:00	22.99	(10.2/h)	37.0	(16.4/h)
	wetvest	2	55:00
	bike (mountain)	2	35:00	4.35	(7.5/h)	7.0	(12.0/h)	200
	orienteering	1	23:06	1.43	(16:10)	2.3	(10:03)	40
	Total	33	33:11:30	220.9		355.5		3910
averages - sleep:8.5

3:05

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Sunday Apr 29, 2012 #

Event: 4. Nationaler, Ascona

9 AM

orienteering 23:06 [2] 2.3 km (10:03 / km) +40m 9:14 / km
slept:8.0 shoes: Asics schwarz

jogging - not a good idea

running warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: Asics schwarz

Saturday Apr 28, 2012 #

Event: Swiss Championships Middle

3 PM

running 1:05:00 [3] 7.0 km (9:17 / km) +300m 7:39 / km
slept:9.0 shoes: Asics schwarz

Locarno - Madonna del Sasso and a loop up there with Trix.
It hurts, but the same at the end as at the start

Friday Apr 27, 2012 #

9 AM

swimming (Poolboy) 45:00 [2] 1.5 km (30:00 / km)
slept:9.0

5 PM

bike (road) (road) 2:10:00 [2] 50.0 km (23.1 kph) +500m
shoes: carborazor

Burgdorf - Emmenmatt - Moosegg - Arnisäge - Biglen - Walkringen - Hasle-Rüegsau - Burgdorf

Wednesday Apr 25, 2012 #

9 AM

swimming (Poolboy) 50:00 [2] 1.6 km (31:15 / km)
slept:9.0

1.4 k crawl
0.2k chat-swim

Tuesday Apr 24, 2012 #

7 PM

climbing 1:00:00 [1]
slept:8.0

@Magnet with Rolf & Mikee
5b, 5c, 6a+, (6c+)2x, (6c)
Were late, so had to do difficult stuff in order to get tired on time

strength (Core) 20:00 [1]

Monday Apr 23, 2012 #

12 PM

running 28:00 [2] 4.5 km (6:13 / km)
slept:7.5 shoes: Adidas gore-tex

Sunday Apr 22, 2012 #

11 AM

bike (bike o) race 1:31:49 [3] 15.0 km (9.8 kph) +350m
slept:10.0 shoes: bmc

@Serroux - easier than yesterday but some very nice paths. Others were very wet and muddy. Drove DAL yesterday at middle distance but DAK today (long distance)

bike (mountain) warm up/down 15:00 [2] 3.0 km (12.0 kph) +100m
shoes: bmc

Saturday Apr 21, 2012 #

12 PM

strength 35:00 [1]
slept:9.0

Physio-ex
Pullups: 4x3 + 4x2
Core

C • 4x3 2

4 PM

bike (bike o) race 1:21:35 [4] 13.0 km (9.6 kph) +400m
shoes: bmc

Nice tricky race @Chaumont
Took it easy (actually have to) but really enjoyed it

bike (mountain) warm up/down 20:00 [2] 4.0 km (12.0 kph) +100m
shoes: bmc

Friday Apr 20, 2012 #

1 PM

running 25:00 [1] 4.0 km (6:15 / km)
slept:8.0 shoes: Adidas gore-tex

Thursday Apr 19, 2012 #

Note
(injured)

My injury is not much better. Because of the lack of ideas, my physio told me to do "graded loading" (I would call it "wegtrainieren" in german ;-) )

9 AM

swimming 35:00 [2] 1.1 km (31:49 / km)
slept:9.0

Not easy with my cold - so did more "chat-swim" than usual.
600m with poolboy, 200m without, 300m chat-swim

wetvest 25:00 [1]

carefully

1 PM

strength 35:00 [1]

physio-ex
10x2 pullups (time for 3 in a row now)
core

Wednesday Apr 18, 2012 #

7 PM

running (Tryout) 35:00 [1] 5.0 km (7:00 / km)
slept:8.0 shoes: Asics schwarz

75' in total, but this includes chatting with a friend I met, a lot of streching and collecting wild leek.
Better than Sunday.

Tuesday Apr 17, 2012 #

7 PM

strength 30:00 [1]
slept:8.0

Physio-ex
5x2 pullups
Core

Monday Apr 16, 2012 #

8 PM

strength 30:00 [1]
slept:8.0

physio-ex
7x2 pullups
core

Sunday Apr 15, 2012 #

Event: 3. Nationaler, Cholfirst

12 PM

running (tryout) 25:00 [2] 4.0 km (6:15 / km) +40m 5:57 / km
slept:8.0 (injured) shoes: Asics schwarz

This was not what I had hoped for ;-(

C • Wünsche 5

Saturday Apr 14, 2012 #

Event: 2. Nationaler, Andelfingen

12 PM

inline 1:25:00 [2] 23.0 km (16.2 kph)
slept:10.0 shoes: Inlines rollerblade

Burgdorf - Utzenstorf and back.
Cough and sore throat still there, but I feel ok otherwise

bike (road) (road) 1:15:00 [2] 27.0 km (21.6 kph) +300m
shoes: carborazor

Burgdorf - Lueg and back via Affoltern - Hasle-Rüeggsau.

8 PM

strength 15:00 [1]

Physio-ex & 6x2 pullups

Wednesday Apr 11, 2012 #

Note
slept:6.0 (injured) (sick)

Sore throat and headache

Tuesday Apr 10, 2012 #

1 PM

bike (road) (Commute) 30:00 [1] 7.0 km (14.0 kph) +150m
slept:9.0 shoes: carborazor

Konolfingen - Eisenmoos (visit a friend)
Eisenmoos - Münsingen
Niederwangen - climbing gym
Climbing gym - Bern
(the other streches by train)

7 PM

climbing 1:00:00 [1]

@Magnet with Röfe & Mikee
5b+, 5b, 5c, 5c, 6b+, (6c), 6a+/6b, (6c), (6b+)

Monday Apr 9, 2012 #

Event: 1. Nationaler, Rappenchopf

10 AM

bike (road) (road) 2:35:00 [3] 51.0 km (19.7 kph) +500m
slept:10.0 shoes: carborazor

Burgdorf - Wynigen - Schmidigen - Madiswil - Lotzwil
(to the O-event)
Took the flatter way home:
Lotzwil - Bleienbach - Wynigen - Burgdorf.
But the heavy counterwind still made it hard work.

3 PM

strength 30:00 [1]

physio-exercises
pullups: 6x2
core

Sunday Apr 8, 2012 #

10 AM

running 1:27:00 [1] 12.0 km (7:15 / km) +300m 6:27 / km
slept:9.0 shoes: Asics schwarz

Very easy from Ehrendingen up to the Burghorn. Sretching every five minutes and a lot of walking on the way down.

Saturday Apr 7, 2012 #

10 AM

bike (road) (Road) 2:45:00 [2] 63.0 km (22.9 kph) +200m
slept:10.0 shoes: carborazor

Went to the Osterstaffel for cheering at our team. Burgdorf - Langnau - Horben/Aeschau. And back (directely this time) with Mikee afterwards.

6 PM

strength 15:00 [1]

Physio-ex and pullups: 4x2 + 4x1

Friday Apr 6, 2012 #

5 PM

inline 50:00 [2] 14.0 km (16.8 kph)
slept:7.5 shoes: Inlines rollerblade

Easy 2x around Burgdorf

Thursday Apr 5, 2012 #

3 PM

swimming (Poolboy) 30:00 [2] 1.0 km (30:00 / km)
slept:9.0

wetvest 30:00 [1]

The physio does not know how to go on. Now I should try the different sports again to get more hints. Unfortunately "try" does not mean to do orienteering.
Aqua jogging is ok. At least jogging, skipping and lower legs - not overlong and asterix

7 PM

strength 30:00 [1]

physio-ex
pullups: 3x2 + 6x1
core: quite a few exercises that are ok

Wednesday Apr 4, 2012 #

Note
(injured)

Won't log the physio-exercises anymore if I don't do anything else - it's not actually a training

Tuesday Apr 3, 2012 #

7 PM

strength 15:00 [1]

Physio-ex & 10x1 pullup

Monday Apr 2, 2012 #

7 PM

climbing 1:00:00 [1]
slept:8.0

@Magnet with Rolf
5b, 5a+, 5b, 5c
(6c) - 2 rests, 5c
(6b+) - fell at the 2nd to the last quichdraw, 6a+
(6b+) - again the same route, checking out this hard move where I fell the first time, (6c)
6b, 6a

strength (Physio-exercises) 10:00 [1]

Sunday Apr 1, 2012 #

12 PM

bike (road) (Road) 2:00:00 [2] 40.0 km (20.0 kph) +600m
slept:7.5 shoes: carborazor

Burgdorf - Lueg - Affoltern - Weier - Sumiswald - Ramsei - Lützelflüh - Hasle-Rüeggsau - Burgdorf.
Distance is estimated (Rahela borrowed my watch)

C • Schlimmer? 3

5 PM

strength 15:00 [1]

Physio-exercises & 10x1pullup

C • 10x1 pullup 2

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