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Training Log Archive: mikee

In the 30 days ending Apr 30, 2006:

activity	#	time	miles		km		+m	load
Orienteering	10	12:00:34	54.87	(13:08)	88.3	(8:10)	2995	2334.3
Bike	5	7:04:00	57.17	(8.1/h)	92.0	(13.0/h)	2345	1346.0
Running	8	6:43:25	45.55	(8:51)	73.3	(5:30)	885	1200.3
Climbing	3	3:00:00						180.0
Total	22	28:47:59	157.58		253.6		6225	5060.5

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Sunday Apr 30, 2006 #

Bike race 1:25:00 [4] 20.0 km (14.1 kph) +600m
ahr:170 shoes: Scott MC 20

Giga OL, 1st leg: Bike-O. Finished 3rd.
I did reasonably well, not pushing too much because of the later O-leg.

Orienteering race 1:36:00 [4] *** 11.7 km (8:12 / km) +400m 7:00 / km
ahr:165 shoes: VJ Integrator 04

Giga OL, 4th leg, Foot-O.
First and last part in urban terrain, rest on the map Rütihof.
Legs were tired on the uphills but otherwise felt still good. Right hamstring cramped up after half the distance (probably due to the biking earlier) had to stretch for a minute and run carefully afterwards.

Note

Irene did also well on the 2nd and 3rd Foot-O legs. Thanks to a wrong control of Biit we ended up 2nd (out of 4 ;-)).
Results

Thursday Apr 27, 2006 #

Running warm up/down 30:00 [2] 5.8 km (5:10 / km)
shoes: Addidas

Warm up/down and running between series.

Running intervals 20:00 [4] 5.3 km (3:46 / km)
shoes: Addidas

4x5' interval.

Running 1:00:00 [3] 9.0 km (6:40 / km) +255m 5:50 / km
shoes: Addidas

Easy run in the evening with Irene and Chris from Oberburg.

Wednesday Apr 26, 2006 #

Bike 1:20:00 [3] 24.0 km (18.0 kph) +430m

Biking home from work (via Lueg).

Tuesday Apr 25, 2006 #

Running 48:00 [3] 9.0 km (5:20 / km) +135m 4:58 / km
shoes: Addidas

Lunch-run with P&A.

Climbing 1:00:00 [1]

Climbing with Rolf at the Magnet
5b, 5b, 5c, 6a+, (6c), (6c+), 6b, (6c), (6a)

Monday Apr 24, 2006 #

Running 50:00 [3] 9.0 km (5:33 / km) +130m 5:11 / km
shoes: Addidas

Lunch-run with P&A.

Friday Apr 21, 2006 #

Orienteering 35:00 [3] 3.0 km (11:40 / km) +195m 8:48 / km
ahr:129 shoes: VJ Integrator 04

Taverne, hanging markers.

Orienteering 33:00 [3] 3.0 km (11:00 / km) +235m 7:54 / km
shoes: VJ Integrator 04

Picking up markers.

Thursday Apr 20, 2006 #

Orienteering 25:00 [2] 3.0 km (8:20 / km) +40m 7:49 / km
shoes: VJ Integrator 04

Arcegno
Hanging markers for the relay.

Wednesday Apr 19, 2006 #

Orienteering 20:00 [2] 3.0 km (6:40 / km) +90m 5:48 / km
ahr:130 shoes: VJ Integrator 04

Tesserete, Hanging markers (Höku OL)

Orienteering 15:00 [3] 2.0 km (7:30 / km) +40m 6:49 / km
shoes: VJ Integrator 04

Short relay.

Tuesday Apr 18, 2006 #

Orienteering 40:00 [2] 4.0 km (10:00 / km) +160m 8:20 / km
ahr:125 shoes: VJ Sarva

Arcegno Vielpo-OL
Hanging markers.

Orienteering 35:00 [3] 3.5 km (10:00 / km) +200m 7:47 / km
shoes: VJ Sarva

Running the Vielpo OL ('many-controls O')
Stopping several times to help some kids.

Orienteering 55:00 [4] 6.0 km (9:10 / km) +465m 6:36 / km
shoes: VJ Integrator 04

Arcegno (southern part), Star Relay (relay where you have to get back to start/finish after each single control). Lots of climb, nice hill training...

Monday Apr 17, 2006 #

Orienteering 1:00:00 [1] 5.0 km (12:00 / km) +200m 10:00 / km
shoes: VJ Integrator 04

O-Camp Arcegno
Map-walk with the advanced group, plus some shadowing of Jan and Sonja.

Sunday Apr 16, 2006 #

Note

Good news: my knee is much better today, I can walk without pain. I'm positiv that I'll be able to run again tomorrow or Tue.

I'll be in the Ticino next week, training camp with our youth group. I'm sure I'll get some decent technical training for myself too!

Saturday Apr 15, 2006 #

Orienteering race 55:12 [4] **** 10.0 km (5:31 / km) +290m 4:49 / km
ahr:172 shoes: VJ Integrator 04

Easter-Relay.
Good and fun race, except for the end. Started with a couple of wobbles in the first controls but continued clean and had very good legs. Calf felt fine all the way. 10' before the end I hit my knee badly against a tree stump. Could only walk for one control but felt better for the rest. After the race the knee started to hurt again and swoll badly. Looks like no running for at least a couple of days. I seem to have bad luck this year...

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

Warm up.

Friday Apr 14, 2006 #

Bike 1:05:00 [2] 10.0 km (9.2 kph) +350m
ahr:128 shoes: Scott MC 20

Easy bike with Irene. We went up the Färnstu and a bit in Büttikofen. Beautiful day, having a lots of fun.

C • outch! 1

Thursday Apr 13, 2006 #

Orienteering race 1:20:00 [3] 11.0 km (7:16 / km) +180m 6:43 / km
ahr:150 shoes: VJ Integrator 04

Night-O, Münchenbuchser Nacht OL, HAL
Strange day:
- forgot my headlamp at home and had to borrow one
- my Si-Card was taken by someone in the changing room, so I ran with my old one (got a free coffee and cake by the person after the run!)
- almost missed my start due to the first two incidences
- ran rather easy and stopped for stretching my calf 3 times
- after 2/3 my calf started hurt more, and since the rest was mostly trail running I decided to quit, 2' later my (borrowed) headlamp started to jitter (loose contact), so I had to press the connector permanently to see something

Despite all of the above I enjoed the night-O very much!

Well I'm DNF, still here you find the Results

Wednesday Apr 12, 2006 #

Running 45:00 [3] 8.4 km (5:21 / km) +60m 5:10 / km
shoes: Addidas

Lunch-run, ran 3x5' fast with stretching break at the end. The fast parts went surprisingly well just a small onset of pain at the end.

Tuesday Apr 11, 2006 #

Running 32:00 [3] 5.8 km (5:31 / km) +25m 5:24 / km
ahr:128

'Therapy' run, increasing velocity, stopping when calf hurts and subsequent stretching (stopped 7x, max speed 15km/h for 1').

Note

Went to see the doctor today. My claf 'strain' was diagnosed as Chronic Muscle Tear. Since it's not a severe case I should try self-treatment first. As a therapy I should run with increasing speed until the pain sets on and subsequent stretching of the muscle to stretch the 'scarred' muscle fibres.

Monday Apr 10, 2006 #

Climbing 1:00:00 [1]

With Irene and Rolf.
5b+, 5b, 5b+, 6b*, (6c), (6c), 6b, 6a+
*onsight

Saturday Apr 8, 2006 #

Event: Swiss Night-O Championships

Orienteering race 1:27:52 [4] **** 13.1 km (6:42 / km) +100m 6:28 / km
ahr:176 max:188 shoes: VJ Integrator 06/1

Swiss Night-O Champs (maybe it's the last one?), HAL
Results
Mass start with 3 loops. Started very well on the first loop getting away and not seeing anyone on the first loop, but apparently on the parallel loops they were faster. So I also ran almost alone on the second loop when I was getting problems with my digesting track.. (had to stop twice to get rid of the 'problem'). On the last loop must have passed some runners (which I was not aware of) despite my calf cramping up. I made several small mistakes (5-6' total), mostly in the control circle but overal I quite happy with my race.

Thursday Apr 6, 2006 #

Running 1:10:00 [3] 11.0 km (6:22 / km) +255m 5:42 / km
shoes: Asics 05

Training with Chris, Trix and Irene. Büttikofen-Färnstu.
My calf cramped up again, it looks like the problems are still going on...

Tuesday Apr 4, 2006 #

Bike 1:10:00 [2] 8.0 km (6.9 kph) +240m
ahr:108 shoes: Scott MC 20

Very easy but fun bike with Irene. Up the Flüe and down the Jakobsweg.

Monday Apr 3, 2006 #

Running 38:25 [3] 8.0 km (4:48 / km) +25m 4:44 / km
shoes: Addidas

Lunch-run with P&A. Calf cramping up a bit but not the same pain as last week. Getting better!

Climbing 1:00:00 [1]

Climbing with Rolf und Irene.
5b+, 5c, 6a, (6c), (6c), 6a+, (6b+)

Sunday Apr 2, 2006 #

Event: 3rd Swiss National race (Mémorial Claude Marina)

Orienteering race 1:23:30 [4] **** 10.0 km (8:21 / km) +400m 6:58 / km
ahr:166 max:179 shoes: VJ Integrator 04

3rd National Race ANCO, HAL Results
I had a technically good race but my legs were totally wasted from yesterday. Could not push at all and had very low av. HR. My calf was ok, it started hurting a bit after about 1/3 of the distance but I think it's getting ok again.

Saturday Apr 1, 2006 #

Bike race 2:04:00 [4] *** 30.0 km (14.5 kph) +725m
ahr:171 shoes: Scott MC 20

Thömus Bike-O. Results
Race with mass-start, 2 forked loops in the beginning and a butterfly-loop.
I'm happy with my race, made 3 mistakes, two wrong route-choices 2x1' and once I didn't see the 'right' trail and followed a wrong one (not on the map) 2-3'. Could keep up quite well for about 75' and started to get tired afterwards. Went hypoglycemic for the last 5-10' but managed to get back somehow (lost 2' on the last 10' on Michael Seger).

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