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Training Log Archive: mikee

In the 30 days ending Jun 30, 2006:

activity	#	time	miles		km		+m	load
Orienteering	9	8:32:58	40.39		65.0		1540	2021.9
Running	10	7:48:07	53.25	(8:47)	85.7	(5:28)	1067	1329.1
Bike	4	6:51:00	67.11	(9.8/h)	108.0	(15.8/h)	1940	1233.0
Total	23	23:12:05	160.75		258.7		4547	4584.0

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Friday Jun 30, 2006 #

Bike 56:00 [3] 14.0 km (15.0 kph) +300m
shoes: Scott MC 20

Bad luck today: my derailleur got caught in the wheel probably because I got a branch into it during the previous downhill. The rear hanger is bent now, unfortunately it's not exchangable. We'll see what the mechanics can do...
Could fix it temporarily to ride to the next train station and take the train home...not what I was planning for!

Thursday Jun 29, 2006 #

Running intervals 14:45 [4] 3.5 km (4:13 / km) +70m 3:50 / km
shoes: Asics Kayano 06

3x5' fast, hilly.
Planned to do 4 but my legs were so tired after 3 that I decided to stop.

Running 37:00 [3] 7.5 km (4:56 / km) +120m 4:34 / km
shoes: Asics Kayano 06

Rest of the training.

Wednesday Jun 28, 2006 #

Running 38:37 [3] 8.0 km (4:50 / km) +25m 4:45 / km
ahr:142 shoes: Asics 05

Run along the Emme with P&A.

Tuesday Jun 27, 2006 #

Bike 1:45:00 [3] 28.0 km (16.0 kph) +500m
ahr:130 shoes: Scott MC 20

Very nice biking with Irene over the Lueg. I made some detours and track backs, so it was a good exercise for both of us.

Monday Jun 26, 2006 #

Running 37:55 [3] 8.0 km (4:44 / km) +25m 4:40 / km
ahr:141 shoes: Asics 05

The usual run along the Emme with Pädu.

Sunday Jun 25, 2006 #

Orienteering 49:30 [4] *** 9.0 km (5:30 / km) +150m 5:05 / km
ahr:182 shoes: VJ Integrator 06/1

5-er Staffel (5 man relay), Hardwald 1st leg. I finished 45th out of 184 (7' behind Baptiste).
Very fast race, lost 1-2' overall. Happy with the performance, considering the wedding last night..
But the nice thing was that our team won place after place and we finished just within our goal (top 10).

Thursday Jun 22, 2006 #

Running 1:12:00 [2] 9.1 km (7:55 / km) +270m 6:53 / km
ahr:127 shoes: Asics Kayano 06

Nice run with Irene and Chris. Büttikofen-Färnstu.

Wednesday Jun 21, 2006 #

Orienteering 45:00 [4] *** 5.6 km (8:02 / km) +230m 6:40 / km
shoes: VJ Integrator 06/1

Abend OL Lochberg. Ran 2/3 on a reasonable speed, the rest was just downhill and not really interesting, so I just jogged to the finish.

Tuesday Jun 20, 2006 #

Bike 2:15:00 [3] 36.0 km (16.0 kph) +590m
ahr:137 shoes: Scott MC 20

Hasle-Rüegsau - Geissrüggen - Hasle-Rüegsau - Burgdorf.
After work with Dänu. Including bike to work in the morning.

Monday Jun 19, 2006 #

Running 38:50 [3] 8.0 km (4:51 / km) +25m 4:47 / km
ahr:142 shoes: Asics 05

Lunch-run with Pädu and Adrien. It's getting hot during Lunchtime...

Sunday Jun 18, 2006 #

Bike 1:55:00 [3] 30.0 km (15.7 kph) +550m
shoes: Scott MC 20

Bike with Irene and Rolf.

Saturday Jun 17, 2006 #

Running 7:30 [5] 2.0 km (3:45 / km) +125m 2:51 / km
shoes: Asics Kayano 06

Hills: 5x400m 25m climb.

Running 43:00 [3] 6.8 km (6:19 / km) +130m 5:46 / km
shoes: Asics Kayano 06

Warm up - cool down.

Thursday Jun 15, 2006 #

Running 1:11:00 [3] 10.8 km (6:34 / km) +250m 5:54 / km
ahr:131 shoes: Asics Kayano 06

Run with Chris, Trix and Irene. Büttikofen.

Wednesday Jun 14, 2006 #

Running 38:30 [3] 8.0 km (4:49 / km) +25m 4:44 / km
shoes: Asics 05

Lunch-run with P&A.

Monday Jun 12, 2006 #

Note

Travel day back to Switzerland.

Sunday Jun 11, 2006 #

Orienteering race 1:21:28 [4] **** 10.1 km (8:04 / km) +350m 6:52 / km
ahr:165 shoes: VJ Integrator 04

Bulgaria Cup 3rd day. 13/24.
Same map as yesterday but today I could not push at all. Felt tired after 6 races in 8 days... I was lucky and could keep my place.
Overall Results

Saturday Jun 10, 2006 #

Orienteering race 1:28:00 [4] **** 12.0 km (7:20 / km) +370m 6:21 / km
ahr:167 shoes: VJ Integrator 04

2nd day Bulgaria Cup, WRE, M21E. 10/24. "Ясна поляна"
This was a good run, on a tough an challenging course. I lost a bit on route choices plus 1' on one control but totherwise ok. Lost a contact lens (again!), fortunately the left one. I still can't get used to run with glasses, must try a different model.

Results

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