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Training Log Archive: renni

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  running10 11:17:55 57.75(11:44) 92.94(7:18) 2544
  cross country skiing3 9:15:41 60.17(9:14) 96.84(5:44) 1123
  climbing5 4:30:00
  strength6 2:50:00
  swimming3 1:45:00 2.36(44:28) 3.8(27:38)
  bike (indoor)1 1:00:11
  orienteering1 42:25 3.36(12:38) 5.4(7:51) 7012 /16c75%
  Running drills1 30:00
  Rope Skipping2 15:00
  Total30 32:06:12 123.64 198.98 373712 /16c75%
  [1-5]30 32:04:21
averages - sleep:8.6 rhr:55

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SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Jan 31, 2012 #

7 PM

climbing (Bouldering) 30:00 [1]
slept:8.0

@home with Seline, Andi and Mikee

Monday Jan 30, 2012 #

Note
slept:7.0

Work from 7 to 7 is too much ...

Sunday Jan 29, 2012 #

2 PM

strength (core & feet) 45:00 [1]
slept:10.0 (injured)

@home
Now its not the Achilles tendon that hurts any more but the lower calf ...

Saturday Jan 28, 2012 #

2 PM

running 2:05:08 intensity: (13:52 @2) + (1:34:13 @3) + (17:03 @4) 19.0 km (6:35 / km) +670m 5:36 / km
ahr:162 max:175 rhr:56 slept:11.0 shoes: Asics Blackhawk

Longjogg by Gile
16 people, great!

Friday Jan 27, 2012 #

7 PM

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

@Magnet with Mikee and Röfe
5a, 5b, 6a*, 6a, ((6a+/6b)), (6b+), (6b), 6a+

Thursday Jan 26, 2012 #

8 PM

strength (Core) 30:00 [1]
slept:7.5

@home

Wednesday Jan 25, 2012 #

Note
rhr:54 slept:9.0 (injured) (sick) (rest day)

Sore throat and hurting ear. Skip swimming
C • das au no ... 2

Tuesday Jan 24, 2012 #

Note
(injured)

Achilles-tendon hurts.
Will try with a new shoe
C • oh nei 2
7 PM

running 57:11 intensity: (21:24 @1) + (35:47 @2) 8.24 km (6:56 / km) +28m 6:49 / km
ahr:130 max:141 slept:7.5 shoes: Asics Enduro

Along the Emme with Anna (Kirchberg and back)

Monday Jan 23, 2012 #

Note
slept:7.5 (rest day)

Sunday Jan 22, 2012 #

10 AM

running 2:01:33 intensity: (38:40 @1) + (36:40 @2) + (46:13 @3) 9.98 km (12:11 / km) +854m 8:32 / km
ahr:140 max:166 slept:9.0 shoes: Asics Enduro

Monti di Motti with Salome. Very steep, but good training. Exact time and distance will follow.

Saturday Jan 21, 2012 #

10 AM

running 1:09:28 intensity: (26 @1) + (28:22 @2) + (15:43 @3) + (24:57 @4) 11.7 km (5:56 / km) +2m 5:56 / km
ahr:165 max:178 slept:8.0 shoes: Asics Enduro

15' warm up
3', 4', 5', 6', 5', 4', 3' - 90" break (total 30': 6.7 k)
pace ~4:40/k (at threshold)
4:21, 4:25, 4:40, 4:39, 4:40, 4;37, 4:31
15' cool down
2 PM

strength (Core) 30:00 [1]

The juniors core strength test, did quite badly. Have to do that more. We did more excercise afterwards.
4 PM

Running drills 30:00 [2]

Friday Jan 20, 2012 #

Note
slept:8.0 (rest day)

Thursday Jan 19, 2012 #

Note
slept:8.0 (rest day)

Wednesday Jan 18, 2012 #

9 AM

swimming 45:00 intensity: (19:00 @1) + (26:00 @3) 1.5 km (30:00 / km)
slept:9.0

1k crawl (~26')
0.5k chat-swim with my sister

Tuesday Jan 17, 2012 #

7 PM

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

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

Monday Jan 16, 2012 #

7 PM

running 45:31 intensity: (30 @0) + (18:28 @1) + (26:02 @2) + (31 @3) 6.45 km (7:04 / km) +96m 6:34 / km
ahr:129 max:158 slept:8.0 shoes: Asics schwarz

With Anna and Luki. I feel tired, so kept it short. The others went on, after "bringing me home".

Sunday Jan 15, 2012 #

12 PM

cross country skiing 2:02:27 intensity: (1:21 @0) + (17:45 @1) + (1:27:13 @2) + (16:08 @3) 20.15 km (6:05 / km) +300m 5:39 / km
ahr:143 max:163 slept:11.0

Ulrichen - Oberwald - waldloipe in Oberwald - back to Ulrichen

Saturday Jan 14, 2012 #

1 PM

cross country skiing 2:30:00 [2] 30.0 km (5:00 / km) +200m 4:50 / km
slept:9.0

Spent the weekend in the Goms. Slow snow (very cold).
Gluringen - Münster (lunch) - Oberwald and back on different pists. Superb to be out in this perfect weather.
Had dinner with Gaudi and Fränzi who were at the same hotel.

Friday Jan 13, 2012 #

7 AM

orienteering 42:25 [4] *** 5.4 km (7:51 / km) +70m 7:23 / km
spiked:12/16c slept:8.0 shoes: VJ Bolt

Bern by Night nr 3, Hüenliwald
Easy begining and no forking - found myself in the end of the pack very soon and was quite bored.
Did two small mistakes and lost 1' climbing fallen trees. Then a stupid no-compas-no-thinking-no-head-mistake to the last (2'30").

running warm up/down 30:00 [2] 4.5 km (6:40 / km)
shoes: VJ Bolt

Thursday Jan 12, 2012 #

Note
slept:7.5 (rest day)

Woke up several times during the night. Got up half an hour early.

Wednesday Jan 11, 2012 #

9 AM

swimming (Crawl) 30:00 [2] 1.15 km (26:05 / km)
slept:9.5

100m "fast" in 2:20. Its tough for me, but still not a good pace
6 PM

strength (Core) 15:00 [1]

Rope Skipping 5:00 [4]

3x100 swamp jumps + 2' "normal"
7 PM

running 1:05:00 [2] 10.0 km (6:30 / km)
shoes: Asics Enduro

Lyssach-loop with Anna, Fränä and Sabe
C • ? 2

Tuesday Jan 10, 2012 #

7 PM

climbing 1:00:00 [1]
slept:6.0

@Magnet with Rolf - it was not my day (Rolfs neither) but we had fun.
5a+, 5b
5c, 6a
(6b), 6a*
(6b), 5c+
(6b+), 6a*
6a+*, 5c up/down/up

Monday Jan 9, 2012 #

Note
slept:8.5 (rest day)

Sunday Jan 8, 2012 #

10 AM

running 37:22 [3] 5.82 km (6:25 / km) +168m 5:37 / km
slept:11.0

short loop with mikee

Saturday Jan 7, 2012 #

10 AM

strength (Legs and arms) 30:00 [1]
slept:10.0

Helped Mikees brother to move. Heavy stuff and two stairs

Friday Jan 6, 2012 #

6 AM

swimming (Crawl) 30:00 [2] 1.15 km (26:05 / km)
slept:7.0

11 AM

running 46:48 [3] 6.78 km (6:54 / km) +273m 5:45 / km
shoes: Asics schwarz

With Fränä
My heart-rate-sensor didn't work.
7 PM

climbing 1:00:00 [1]

@Magnet with Rolf and Mikee
5b, 5c, 6a*, 6a+, 6b*, (6b), (6b+), 6a+*

Thursday Jan 5, 2012 #

6 PM

bike (indoor) 1:00:11 intensity: (43:46 @1) + (16:25 @2)
ahr:130 max:144 slept:10.0 shoes: carborazor

7 PM

Rope Skipping 10:00 [5]

5x2' / 2:30 rest
each with 1' "normal" and 1' "swamp-jumps"

Wednesday Jan 4, 2012 #

11 AM

running 1:19:54 intensity: (17:26 @1) + (1:01:10 @2) + (1:18 @3) 10.46 km (7:38 / km) +453m 6:17 / km
ahr:137 max:155 slept:9.0 shoes: Asics schwarz

Büttikofen-Loop. Easy jogging with Fränä.
12 PM

strength (core) 20:00 [1]

Tuesday Jan 3, 2012 #

Note
slept:11.0 (rest day)

Monday Jan 2, 2012 #

Note
slept:7.0 (rest day)

After the last weak, I need at least two of them
C • enjoy 4

Sunday Jan 1, 2012 #

11 AM

cross country skiing 4:43:14 intensity: (3:10:45 @2) + (1:32:29 @3) 46.7 km (6:04 / km) +623m 5:41 / km
ahr:143 max:167 slept:8.0

1) Madulain - Pontresina with Mikee
2) train up to Morteratsch
3) from there up to the Morteratsch-Glacier and back - met Mikee again who has done the uphill-part from Pontresina with skis.
4) back down to Pontresina (this time on skis)
5) stop at Puntschellas. Mmmhhh!
6) over the "Traumloipe" to Celerina and then back to Madulain
It was a beautiful day, but now I'm tired.

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