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Training Log Archive: mikee

In the 30 days ending Sep 30, 2006:

activity	#	time	miles		km		+m	load
Bike	6	11:11:30	121.79	(10.9/h)	196.0	(17.5/h)	3820	1744.5
Running	7	5:14:56	36.72	(8:35)	59.1	(5:20)	455	932.9
Orienteering	4	4:56:11	19.82	(14:57)	31.9	(9:17)	1320	1100.6
Total	17	21:22:37	178.33	(7:12)	287.0	(4:28)	5595	3777.9

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Friday Sep 29, 2006 #

Note

Ok, really lazy week. Was just not motivated to train... tomorrow I'll help my brother to move but on Sunday I'll break my bad streak at the national race in Hoch-Ybrig. I don't expect much, I don't like this kind of terrain but it will be good to go out and run!

Sunday Sep 24, 2006 #

Bike 1:13:00 [3] 25.0 km (20.5 kph) +350m
ahr:161 shoes: Scott MC 20

Bike-O relay champs.
Not as good as yesterday. Tired legs and goofed up a bit in the middle (3 wrong route choices, lost my map on a downhill, ...). Fun anyway!

Saturday Sep 23, 2006 #

Bike (Bike-O) 1:34:30 [3] 44.0 km (27.9 kph) +350m
ahr:171 shoes: Scott MC 20

Bike-O Swiss Champs. I'm pretty happy with my race though I was hoping for a slightly better placing. Worng routechoices cost me a minute or two but otherwise clean ride.
Results

Thursday Sep 21, 2006 #

Running 46:00 [2] 6.8 km (6:46 / km) +100m 6:18 / km
ahr:120 shoes: Asics Kayano 06

Easy run with Irene.

Wednesday Sep 20, 2006 #

Running 39:39 [3] 8.0 km (4:57 / km) +25m 4:53 / km
ahr:139 shoes: Asics 05

Lunch-run with Pädu.

Sunday Sep 17, 2006 #

Bike 4:30:00 [2] 60.0 km (13.3 kph) +1600m
shoes: Scott MC 20

Course planning for the Gigathlon. I was actually out for 7h in pouring rain. Lots of stopping, tracking back etc.. distance just a rough guess.

Saturday Sep 16, 2006 #

Orienteering race 1:08:00 [4] 5.2 km (13:05 / km) +330m 9:56 / km

Freiburger OL, local race. 10y old map with large areas of fallen trees that were not maped. It was not really fun not to know when and where you would end up in one of these areas. Searched one control almost 5' (this was my fault not the map..).
Results

C • Route zu P 9 2

Friday Sep 15, 2006 #

Bike 1:24:00 [3] 27.0 km (19.3 kph) +500m
ahr:147 shoes: Scott MC 20

Biking with Rolf up to the Lueg. Downhill part at night with the headlamp... wheeeeeee

Thursday Sep 14, 2006 #

Running 1:10:30 [3] 11.0 km (6:25 / km) +255m 5:45 / km
ahr:129

Ran with Irene the Büttikofen Loop.

Wednesday Sep 13, 2006 #

Running 38:15 [3] 8.0 km (4:47 / km) +25m 4:42 / km
shoes: Asics 05

Lunch-run along the Emme.

Sunday Sep 10, 2006 #

Orienteering race 38:00 [4] **** 4.8 km (7:55 / km) +180m 6:40 / km
ahr:173 shoes: VJ Integrator 06/1

Middle distance Swiss Champs, HE, Qualification
Lost too much already early in the race, last 1/3rd just jogging.
Results

Orienteering 34:11 [3] 5.0 km (6:50 / km) +180m 5:48 / km
ahr:171 shoes: VJ Integrator 06/1

Middle distance, B-Final.
Better than this morning but lost again 2' on one control plus several smaller ones. Not happy with my performance today!
Results

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: VJ Integrator 06/1

Warm up morning & afternoon.

Friday Sep 8, 2006 #

Bike 1:20:00 [3] 20.0 km (15.0 kph) +600m
ahr:138 max:178 shoes: Scott MC 20

Biking with Rolf. From Zollikofen up to the Bantiger, enjoying the view and into the singletrail downhills while it was getting dark. Lots of fun!
Route

Thursday Sep 7, 2006 #

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Asics 05

Before/between/after Intervals

Running intervals 17:02 [5] 4.8 km (3:33 / km)
shoes: Asics 05

6x~800m, 90" recorvery
First two a bit too fast.

Time AHR MAXHR
02:47 158 174
02:48 167 179
02:50 170 182
02:50 172 184
02:52 174 184
02:55 171 184

Wednesday Sep 6, 2006 #

Running 39:00 [3] 8.0 km (4:53 / km) +25m 4:48 / km
shoes: Asics 05

Run with P&A along the Emme.

Monday Sep 4, 2006 #

Running 39:30 [3] 8.0 km (4:56 / km) +25m 4:52 / km
ahr:138 shoes: Asics 05

A gentle jog along the Emme. It's nice and warm again!

Sunday Sep 3, 2006 #

Orienteering race 1:13:00 [4] ***** 7.2 km (10:08 / km) +380m 8:01 / km
shoes: VJ Integrator 06/1

6. Nat OL, Sunnbüel, HE, Chase-start
Again, part of the race was in very technical terrain. Today I made several mistakes, some in the technical areas and also some wrong route choices. Got passed by a few guys which were physically much stronger than I.
Here a sniplet:

Results

C • heieiei 3

Saturday Sep 2, 2006 #

Orienteering warm up/down 15:00 [2] 1.5 km (10:00 / km) +25m 9:14 / km
shoes: VJ Integrator 06/1

Warm-up/model event.

Orienteering 48:00 [4] ***** 5.2 km (9:14 / km) +225m 7:35 / km
ahr:174 shoes: VJ Integrator 06/1

5.Nat OL, WRE Oeschinen, HE
This was a very nice and very technical terrain. I had a very good race with just a couple minor wobbles.

Results

Friday Sep 1, 2006 #

Bike 1:10:00 [3] 20.0 km (17.1 kph) +420m
ahr:135 shoes: Scott MC 20

Biking home from work over the Lueg.
It finally felt like 'warm' today (hey, it's only September!). And I had a beautiful view of the alps too! Nice!
View

Ok, it doesn't look so good because the picture was only taken with my mobile phone.
Route

C • fancy schmancy 2

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