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Training Log Archive: mikee

In the 28 days ending Feb 28, 2019:

activity # timemileskm+mload
  Running15 18:59:26 102.62(11:06) 165.15(6:54) 52002670.3
  Bike4 6:21:51 55.62(8.7/h) 89.51(14.1/h) 2526677.0
  Swimming7 4:56:43 7.29(40:44) 11.72(25:18)890.2
  XC-Skiing (Skate)2 2:26:11 16.1(9:05) 25.92(5:38) 486429.2
  Indoorcycling2 2:00:53 32.09(15.9/h) 51.64(25.6/h)282.4
  Orienteering1 1:08:54 5.95(11:35) 9.57(7:12) 376237.3
  Bike Commute3 55:00 15.22(16.6/h) 24.5(26.7/h)11.0
  Total33 36:48:58 234.88(9:24) 378.01(5:51) 85875197.4
  [1-5]30 35:38:41

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Thursday Feb 28, 2019 #

11 AM

Running 39:49 intensity: (9:34 @1) + (22:59 @2) + (7:16 @3) 6.11 km (6:31 / km) +123m 5:55 / km
ahr:129 max:157 shoes: MIZUNO WAVE MUJIN 2

With P&O
5 PM

Bike 1:37:01 intensity: (14 @0) + (30:53 @1) + (22:51 @2) + (35:18 @3) + (7:45 @4) 24.31 km (15.0 kph) +752m
ahr:127 max:167 shoes: Scott Spark 900 (2017)

Sunset ride back home from work. Usual trails up to the Lueg.

Wednesday Feb 27, 2019 #

7 PM

Swimming 51:17 [3] 2.3 km (22:18 / km)

Tuesday Feb 26, 2019 #

11 AM

Running 40:24 intensity: (25:56 @1) + (14:28 @2) 6.02 km (6:43 / km) +134m 6:02 / km
ahr:117 max:134 shoes: MIZUNO WAVE MUJIN 2

With p&O.

Monday Feb 25, 2019 #

6 PM

Swimming 19:34 [3] 1.05 km (18:38 / km)

Sunday Feb 24, 2019 #

12 PM

Bike 1:42:44 intensity: (1:28:50 @1) + (13:54 @2) 17.56 km (10.3 kph) +529m
ahr:100 max:137 shoes: Scott Spark 900 (2017)

Easy bike with renni on her new bike.

Saturday Feb 23, 2019 #

8 AM

Running 6:06:32 [3] 53.27 km (6:53 / km) +2108m 5:45 / km
shoes: Salomon Speedcross 4 (17)

Gluex#3
First part mostly dry with some icy patches in the forest. Second part more snow but the trails were more or less good runnable.
Almost 15‘ faster than the first two editions.
Had good companyfor most of the run.

Friday Feb 22, 2019 #

7 AM

Bike Commute 15:00 [0] 6.5 km (26.0 kph)
shoes: Scott Spark 900 (2017)

Thursday Feb 21, 2019 #

7 AM

Bike Commute 30:00 [0] 13.0 km (26.0 kph)
shoes: Scott Spark 900 (2017)

12 PM

Running 40:04 intensity: (10:17 @0) + (10:50 @1) + (18:52 @2) + (5 @3) 6.08 km (6:35 / km) +127m 5:58 / km
ahr:110 max:140 shoes: MIZUNO WAVE MUJIN 2

With O

Wednesday Feb 20, 2019 #

12 PM

Bike 1:29:46 intensity: (29:30 @1) + (30:20 @2) + (27:06 @3) + (2:50 @4) 25.0 km (16.7 kph) +647m
ahr:128 max:168 shoes: Scott Spark 900 (2017)

Home from work.
7 PM

Swimming 50:18 [3] 2.05 km (24:32 / km)

Monday Feb 18, 2019 #

7 AM

Bike Commute 10:00 [0] 5.0 km (30.0 kph)
shoes: Specialized Source 11

Until I got a flat tire...
12 PM

Running 29:22 intensity: (2 @0) + (17:04 @1) + (12:16 @2) 5.16 km (5:41 / km)
ahr:117 max:124 shoes: MIZUNO WAVE MUJIN 2

Easy to get the car.

Sunday Feb 17, 2019 #

2 PM

Bike 1:32:20 intensity: (1:32 @0) + (42:01 @1) + (24:58 @2) + (23:30 @3) + (19 @4) 22.64 km (14.7 kph) +598m
ahr:121 max:160 shoes: Scott Spark 900 (2017)

Playing around with my new bike. Fun!

Saturday Feb 16, 2019 #

7 AM

XC-Skiing (Skate) 1:20:00 [3] 11.8 km (6:47 / km) +423m 5:45 / km

Sunrise Crust Skiing with adi up on Mont Sujet. Beautiful!
1 PM

Running 1:04:27 intensity: (11:41 @1) + (43:28 @2) + (9:18 @3) 8.43 km (7:39 / km) +231m 6:44 / km
ahr:128 max:157 shoes: Asics Kayano (15)

With Val & renniover the Flüe.

Thursday Feb 14, 2019 #

12 PM

Running 30:58 intensity: (1:20 @0) + (7:18 @1) + (22:20 @2) 5.21 km (5:56 / km) +13m 5:52 / km
ahr:118 max:130 shoes: MIZUNO WAVE MUJIN 2

easy peasy with O
6 PM

Indoorcycling 1:00:47 intensity: (31 @0) + (6:20 @1) + (28:38 @2) + (25:18 @3) 25.8 km (25.5 kph)
ahr:135 max:157 shoes: Scott Addict 10

3x8' low rpm

Wednesday Feb 13, 2019 #

3 PM

Running 1:34:38 intensity: (3 @0) + (25:52 @1) + (42:00 @2) + (6:44 @3) + (19:01 @4) + (58 @5) 12.38 km (7:39 / km) +589m 6:11 / km
ahr:134 max:176 shoes: Salomon Speedcross 4 (17)

Hill intervals on my Hillloop
7 PM

Swimming 49:45 [3] 2.3 km (21:38 / km)

Monday Feb 11, 2019 #

11 AM

Running 47:28 intensity: (8 @0) + (18:27 @1) + (9:42 @2) + (18:37 @3) + (34 @4) 7.25 km (6:33 / km) +147m 5:57 / km
ahr:130 max:161 shoes: MIZUNO WAVE MUJIN 2

with M&O&P.

Sunday Feb 10, 2019 #

9 AM

Running 1:45:05 intensity: (3 @0) + (26:09 @1) + (1:07:24 @2) + (11:29 @3) 12.5 km (8:25 / km) +631m 6:43 / km
ahr:126 max:158 shoes: Salomon Speedcross 4 (17)

Kemneribodenbad - Rossweid (Sörenberg)
Expected a bit more from the first part of this Winter hiking trail but it was mostly following roads (snow covered but mostly possible for cars to pass). Second part after the Salwideli was beautiful.

Saturday Feb 9, 2019 #

10 AM

Orienteering 32:10 intensity: (2:33 @1) + (2:36 @2) + (12:28 @3) + (59 @4) + (13:34 @5) 4.78 km (6:43 / km) +137m 5:53 / km
ahr:175 max:221 shoes: VJ Integrator (15)

Metsässä 1

Orienteering 36:44 intensity: (3:20 @1) + (1:40 @2) + (13:11 @3) + (18:33 @4) 4.78 km (7:41 / km) +239m 6:09 / km
ahr:154 max:173 shoes: VJ Integrator (15)

Metsässä 2

Running 1:56 intensity: (33 @1) + (36 @2) + (47 @3) 0.31 km (6:17 / km) +10m 5:26 / km
ahr:127 max:145

Thursday Feb 7, 2019 #

12 PM

Running 40:45 intensity: (34 @0) + (21:52 @1) + (18:19 @2) 6.13 km (6:39 / km) +139m 5:58 / km
ahr:117 max:136 shoes: MIZUNO WAVE MUJIN 2

with O
6 PM

Indoorcycling 1:00:06 intensity: (5 @0) + (7:47 @1) + (23:08 @2) + (27:39 @3) + (1:27 @4) 25.84 km (25.8 kph)
ahr:136 max:162 shoes: MIZUNO WAVE MUJIN 2

13x15"

Wednesday Feb 6, 2019 #

12 PM

XC-Skiing (Skate) 1:06:11 intensity: (4:27 @1) + (10:42 @2) + (40:48 @3) + (10:14 @4) 14.12 km (4:41 / km) +63m 4:35 / km
ahr:147 max:164 shoes: Madshus 14

Langnau, sunny.
7 PM

Swimming 51:04 [3] 2.2 km (23:13 / km)

Tuesday Feb 5, 2019 #

11 AM

Running 54:10 intensity: (4 @0) + (16:25 @1) + (27:13 @2) + (10:28 @3) 7.64 km (7:06 / km) +209m 6:14 / km
ahr:126 max:159 shoes: MIZUNO WAVE MUJIN 2

Again a nice sunny run. Slightly longer than usual.

Monday Feb 4, 2019 #

12 PM

Running 48:51 intensity: (24 @0) + (10:11 @1) + (29:59 @2) + (8:17 @3) 6.59 km (7:24 / km) +243m 6:15 / km
ahr:129 max:146 shoes: MIZUNO WAVE MUJIN 2

With O. Snow and sunny ;-).
5 PM

Swimming 31:35 [3] 0.52 km (1:00:10 / km)

250 warm up
750 (30x25) legs
150 warm down

Saturday Feb 2, 2019 #

1 PM

Running 2:14:57 [3] 22.08 km (6:07 / km) +497m 5:30 / km
shoes: Salomon Speedcross 4 (17)

NORSKA Longjogg.

Friday Feb 1, 2019 #

12 PM

Swimming 43:10 [3] 1.3 km (33:12 / km)

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