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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikee

In the 28 days ending Feb 28, 2017:

activity # timemileskm+mload
  Running9 9:06:45 56.09(9:45) 90.27(6:03) 16991280.8
  XC-Skiing (Skate)3 5:08:41 40.96(7:32) 65.91(4:41) 13881026.6
  Roadbiking3 4:59:50 84.08(16.8/h) 135.31(27.1/h) 1742800.6
  Bike2 4:11:28 33.61(8.0/h) 54.1(12.9/h) 1656472.6
  Swimming5 3:38:10 4.88(44:44) 7.85(27:48)654.5
  Strength3 1:30:0090.0
  Bike Commute2 1:10:00 16.78(14.4/h) 27.0(23.1/h)14.0
  Climbing1 1:00:00180.0
  Various1 45:0045.0
  Total29 31:29:54 236.39 380.44 64854564.1
  [1-5]27 30:18:35

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Monday Feb 27, 2017 #

11 AM

Running 45:33 intensity: (21 @0) + (3:45 @1) + (32:44 @2) + (8:43 @3) 7.78 km (5:51 / km) +22m 5:47 / km
ahr:130 max:157

Lunch run with P&O.
6 PM

Swimming 18:10 [3] 1.0 km (18:10 / km)

Easy swim before the Sauna.

Sunday Feb 26, 2017 #

1 PM

Bike 2:26:11 intensity: (1:18:46 @1) + (1:02:29 @2) + (4:49 @3) + (7 @4) 29.93 km (12.3 kph) +927m
ahr:111 max:160 shoes: Scott Spark 20

Biennathlon Bike-Section with renni & O.
Very nice and technical loop. Fun.

Saturday Feb 25, 2017 #

11 AM

Roadbiking 1:51:40 intensity: (5:08 @1) + (41:24 @2) + (1:05:08 @3) 50.66 km (27.2 kph) +479m
ahr:141 max:151 shoes: Scott Addict 10

Burgdorf-Spiez
Nice weather but coldish.
2 PM

Running 2:04:06 intensity: (4 @0) + (3:28 @1) + (57:36 @2) + (54:39 @3) + (8:19 @4) 20.23 km (6:08 / km) +505m 5:27 / km
ahr:141 max:172 shoes: Asics Kayano (15)

Norska Longjogg from Lukas & Sanny.
Nice loop: Spiez-Mülenen-Aeschi-Spiez.
Nice weather & company.

Friday Feb 24, 2017 #

12 PM

Running 39:42 intensity: (11 @0) + (13:51 @1) + (25:19 @2) + (21 @3) 6.2 km (6:24 / km) +142m 5:45 / km
ahr:120 max:144 shoes: Asics GT 2000 (15)

Lunch run with O.

Thursday Feb 23, 2017 #

7 AM

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

11 AM

Running intervals 45:00 intensity: (35 @0) + (2:40 @1) + (22:35 @2) + (6:57 @3) + (10:06 @4) + (2:07 @5) 8.4 km (5:22 / km) +25m 5:17 / km
ahr:141 max:177 shoes: Asics GT 2000 (15)

Lunch intervals 3x5'. Felt tough, to tough for the speed I had...

Wednesday Feb 22, 2017 #

2 PM

Bike 1:45:17 intensity: (23:04 @1) + (30:31 @2) + (36:56 @3) + (14:46 @4) 24.16 km (13.8 kph) +730m
ahr:138 max:169 shoes: Scott Spark 20

Nice ride around town. Less muddy than I thought.
7 PM

Swimming 50:00 [3] 1.95 km (25:38 / km)

150 warmup
4x50 tech
4x50 tech
10x50 (start every 50")
100 easy
400 (50 25 back 25)
3x100 tech
100

Tuesday Feb 21, 2017 #

9 PM

Strength 20:00 [1]

Sunday Feb 19, 2017 #

10 AM

XC-Skiing (Skate) 49:54 intensity: (4:30 @2) + (20:30 @3) + (24:15 @4) + (39 @5) 9.91 km (5:02 / km) +242m 4:29 / km
ahr:157 max:175

Ski-O Prés d'Orvin - middle
Same place, same fun! One mistake but no chance being 10' faster...

XC-Skiing (Skate) 29:38 intensity: (9:22 @1) + (6:23 @2) + (13:12 @3) + (41 @4) 6.13 km (4:50 / km) +119m 4:24 / km
ahr:133 max:161

Back to the start to get my jacket.
1 PM

Climbing 1:00:00 [3]

Orvin - Nouvelle nuance with renni
Nice and sunny

Turtel 5c+
Ma première voie avec un piolet (6a)
Gerpète 6a

Saturday Feb 18, 2017 #

12 PM

XC-Skiing (Skate) 1:17:33 intensity: (1:36 @2) + (19:10 @3) + (41:56 @4) + (14:51 @5) 15.49 km (5:00 / km) +357m 4:29 / km
ahr:165 max:180

First Ski-O since 25 years.
Ler Prés d'Orvin. M40 (4/5)
Fun and quite difficult. One could ski quite well on the crust, this made it feel like normal orienteering. The scooter tracks were difficult to see so navigating was not easy. One larger mistake.

Thursday Feb 16, 2017 #

7 AM

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

5 PM

Running 42:44 intensity: (2 @0) + (16:57 @1) + (20:49 @2) + (4:56 @3) 6.9 km (6:12 / km) +112m 5:44 / km
ahr:124 max:158 shoes: MIZUNO WAVE MUJIN 2

With renni.
2x accelerating.

Wednesday Feb 15, 2017 #

2 PM

Roadbiking 1:46:03 intensity: (10:00 @1) + (19:37 @2) + (1:00:14 @3) + (16:12 @4) 46.79 km (26.5 kph) +727m
ahr:144 max:172 shoes: Scott Addict 10

Luterbachtal-Biglen-Grosshöchstetten-Arni-Tanne-Lützelflüh

Nice sunny ride in springlike weather and good views.
7 PM

Swimming 50:00 [3] 1.8 km (27:47 / km)

150 warm up
4x50 tech
4x50 incr
600 (10:09)
2x75 kick
4x50 tech
150 warmdown

Tuesday Feb 14, 2017 #

6 PM

Strength 40:00 [1]

@the gym & Sauna

Sunday Feb 12, 2017 #

10 AM

XC-Skiing (Skate) 2:31:36 intensity: (9:02 @1) + (22:40 @2) + (45:19 @3) + (1:14:35 @4) 34.38 km (4:25 / km) +669m 4:01 / km
ahr:153 max:173 shoes: Madshus 14

Prés d'Orvin - Chasseral and back with Höbi. Nice day, tough climb, windy at the top. Slow ski... need to wax for next weekend...

Saturday Feb 11, 2017 #

1 PM

Running 2:07:53 intensity: (5:12 @1) + (1:05:06 @2) + (42:43 @3) + (14:52 @4) 20.29 km (6:18 / km) +576m 5:31 / km
ahr:140 max:172 shoes: MIZUNO WAVE MUJIN 2

Norska Longjogg from Max.

Friday Feb 10, 2017 #

6 PM

Various (Snowshoeing) 45:00 [1]

Moonlight Hike in Prés d'Orvin, including a Fondue for O's Birthday

Thursday Feb 9, 2017 #

12 PM

Running 40:33 intensity: (49 @1) + (19:09 @2) + (18:02 @3) + (2:33 @4) 6.6 km (6:09 / km) +272m 5:06 / km
ahr:140 max:167 shoes: Asics GT 2000 (15)

By myself. Schallenberg.

Wednesday Feb 8, 2017 #

6 PM

Running 36:47 intensity: (6 @0) + (1:08 @1) + (21:12 @2) + (12:35 @3) + (1:46 @4) 6.08 km (6:03 / km) +25m 5:55 / km
ahr:136 max:165

Easy run with renni around Burgdorf.
7 PM

Swimming 50:00 [3] 1.75 km (28:34 / km)

150 warm up
4x25 legs
2x200 technique
4x125 (3xPB, 1x parachute)
50
4x100
200 cool down

Monday Feb 6, 2017 #

8 PM

Strength 30:00 [1]

Saturday Feb 4, 2017 #

Note
(sick)

Not feeling well. Sore throat, tired.

Thursday Feb 2, 2017 #

12 PM

Running 44:27 intensity: (1:30 @1) + (34:24 @2) + (8:33 @3) 7.8 km (5:42 / km) +20m 5:38 / km
ahr:132 max:159 shoes: Asics GT 2000 (15)

Easy lunchrun with O along the Emme. Not feeling 100%, I'll give myself some rest.

Wednesday Feb 1, 2017 #

2 PM

Roadbiking 1:22:07 intensity: (8:19 @1) + (21:03 @2) + (38:55 @3) + (13:50 @4) 37.86 km (27.7 kph) +536m
ahr:141 max:170 shoes: Scott Addict 10

Nice, sunny ride over the Lueg. Quite a lot of meltwater coming from below but otherwise warm.
7 PM

Swimming 50:00 [3] 1.35 km (37:02 / km)

150 warmup
200 tech
100 tech
300 tech
100 easy
400 crawl
100 cool sown

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