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Training Log Archive: mikee

In the 30 days ending Apr 30, 2009:

activity	#	time	miles		km		+m		load
Running	13	10:29:15	77.69	(8:06)	125.03	(5:02)	810		2029.8
Bike Commute	10	6:25:00	72.7		117.0				385.0
Orienteering	4	4:08:10	19.95	(12:27)	32.1	(7:44)	840	50c	964.8
Climbing	2	2:00:00							24.0
Bike	1	1:55:00	21.75	(11.3/h)	35.0	(18.3/h)	250		405.0
Inlineskate	1	40:00	6.84	(10.3/h)	11.0	(16.5/h)			80.0
Total	22	25:37:25	198.92		320.13		1900	50c	3888.6
[1-5]	20	23:37:25

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Thursday Apr 30, 2009 #

Bike Commute 35:00 [1]

Running 1:02:00 [3] 10.5 km (5:54 / km) +250m 5:17 / km
ahr:135 shoes: Nike Zoom Vomero 3 (09)

"Summer loop" Bütikofen - Färnstu
With Chris and Trix.
http://connect.garmin.com/activity/4477590

Wednesday Apr 29, 2009 #

Running 38:30 [3] 8.0 km (4:49 / km) +25m 4:44 / km
shoes: Asics Kayano 07

Lunch run with P&A.

My plan was to go biking in the evening right after work. Unfortunately it was raining hard this mornin so I decided to do a lunch run instead. It looks like biking needs more motivation, planning etc. than running. Let's see if this will change...

Monday Apr 27, 2009 #

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

Lunch run with P&A.

Sunday Apr 26, 2009 #

Bike 55:00 [3] 20.0 km (21.8 kph)
shoes: Scott MC 20

To the bike-o training and back.

Bike (bike-o) 1:00:00 [4] 15.0 km (15.0 kph) +250m
shoes: Scott MC 20

Biek-o Training with Chrise and Rolf. Bäriswil süd

We did 4x3 controls mass or chasing start. It was a lot of fun seeing the others and comparing directly the route choices.

Friday Apr 24, 2009 #

Bike Commute 35:00 [1] 13.0 km (22.3 kph)

to work & back.

Wednesday Apr 22, 2009 #

Bike Commute 35:00 [1] 13.0 km (22.3 kph)

Tuesday Apr 21, 2009 #

Bike Commute 40:00 [1] 13.0 km (19.5 kph)

To work and back.

Monday Apr 20, 2009 #

Climbing 1:00:00 [0]

With Irene and Rolf @ the Magnet.
5b, 5b, 5c+, 6a+, 6b, 6a, 6a, (6b+), (6b), (6a)

Sunday Apr 19, 2009 #

Event: Hindelbanker OL

Orienteering race 1:02:00 [3] *** 7.5 km (8:16 / km) +120m 7:39 / km
50c shoes: VJ Integrator 08

Hindelbanker OL O50
Considering yesterdays effort I decided to run the "50 control" class they offered to their 50th anniversary. It was fun but I could not keep my concentration up and made several smaller mistakes.
Kept a low pace throughout the race.
Quickroute

Saturday Apr 18, 2009 #

Event: Grand-Prix von Bern

Running race 1:03:15 [5] 10.0 mi (6:20 / mi) +150m 6:03 / mi
ahr:178 shoes: Asics Kayano 07

GP Bern 266th
I'm happy with my run despite missing the goal by 15" ;-). I had a good feeling for the 'right' pace and could evenly pace the run.
This is such a great race in the City of Bern with a great athmosphere.

C • nice 3

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Asics Kayano 07

A good warm up (20') and a short warm down.

Wednesday Apr 15, 2009 #

Running 1:00:00 [3] 10.0 km (6:00 / km) +125m 5:39 / km
shoes: Asics Kayano 07

Easy run with Irene and Chris. Hüntu loop.

Tuesday Apr 14, 2009 #

Running tempo 12:00 [4] 3.1 km (3:52 / km)
ahr:168 shoes: Asics Kayano 08

12' race pace to calibrate the speed for next saturday.

Running 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics Kayano 08

Rest of the run.

Bike Commute 40:00 [1] 13.0 km (19.5 kph)

Saturday Apr 11, 2009 #

Orienteering race (Relay) 58:11 [5] 8.0 km (7:16 / km) +300m 6:07 / km
shoes: VJ Integrator 08

Norska Staffel - 1st leg - (1/24) - 4th total
The field off the start runners was not that good as other years which allowed me running in the first group. After the first long climb the group shrank down to six people and at the spectator control just four of us were left. At the fifth to the last the other three ran away 90 degree different from the control so I knew that ther was a fork and I was trying to take the last ones safely. I managed with only a small wobble and I came back first. It turned out that the others were searching one control for more than four minues, so I won by three and a half minutes.
It was a fun event withe a very good race and satisfying result!
Overall we became fourth thanks to several mispunch by other teams.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Integrator 08

Thursday Apr 9, 2009 #

Bike Commute 40:00 [1] 13.0 km (19.5 kph)

to&from work

Orienteering race (night) 1:01:00 [3] 6.2 km (9:50 / km) +190m 8:32 / km
ahr:151 shoes: VJ Integrator 08

Münchenbuchser Nacht OL - H35 - (4/5)
I had rather tired legs today and already yesterday, so my goal was to run easy but clean. I managed the first but not the second. While trotting along my thoughts started to drift off and I did a couple of stupid mistakes. And I got stuck terribly in a green on the way to the first.
Never mind it was a fun night-o session in the full moon. I could not resist and had to stop and howl at the moon. - No, just joking, I didn't stop while howling at the moon ;-).

Results

C • Vollmond 1

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Integrator 08

Wednesday Apr 8, 2009 #

Bike Commute 40:00 [1] 13.0 km (19.5 kph)

Running 56:12 [3] 10.0 km (5:37 / km) +120m 5:18 / km
ahr:128 shoes: Nike Zoom Vomero 3 (09)

Hüntu loop with Chris.

Tuesday Apr 7, 2009 #

Running intervals 24:10 [5] 4.0 mi (6:03 / mi)
shoes: Asics Kayano 08

4x 1600m (roughly) 90" rest
6.01 164
6.02 171
6.05 173
6.03 175
Nice, 1 month ago I ran the 2nd and third >6.10 and now I had the feeling that I could even add another one. On the other hand in 11 days I want to run almost this pace over 10 miles, that's going to be tough!

C • 3:45er am GP 3

Running warm up/down 33:00 [2] 6.4 km (5:09 / km)

warm up/down, etc...

Bike Commute 40:00 [1] 13.0 km (19.5 kph)

To work and back.

Monday Apr 6, 2009 #

Running 39:13 [3] 8.0 km (4:54 / km) +25m 4:50 / km
ahr:137 shoes: Asics Kayano 08

Lunch run with P&A.

Bike Commute 40:00 [1] 13.0 km (19.5 kph)

Into work and back.

Sunday Apr 5, 2009 #

Inlineskate 40:00 [2] 11.0 km (16.5 kph)
ahr:112 shoes: Rollerblade

Easy with Irene to the Cafe Fischer and back.

Saturday Apr 4, 2009 #

Event: Swiss Championships Night (AG)

Orienteering race 51:59 [5] *** 7.4 km (7:01 / km) +230m 6:05 / km
ahr:176 max:184 shoes: VJ Integrator 08

Swiss Night-O champs - H35 (2/14) - Buerwald
After a good start and a careful route to #7 (quite a bingo control) I crossed Lauren (starting 3' ahead) on my way out. He caught up on the way to #8. He ran a bit faster than I but made several smaller mistakes which let me catch up or pass him again.
Results
Quickroute

C • super..... 1

Orienteering warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: VJ Integrator 08

Befor/after the race.

Friday Apr 3, 2009 #

Climbing 1:00:00 [0]

@ the Magnet in Niederwangen.
5b+, 5b, 5c+, 5c+, (6b+ just one wrong foothold), 5b+, (6b), (5b+), (6b+)

Thursday Apr 2, 2009 #

Running 51:00 [3] 10.7 km (4:46 / km) +50m 4:39 / km
ahr:150 shoes: Asics Kayano 08

Lunch run with P&C. Along the emme down to the 4th bridge this time. P seems to be very motivated and pushed on the way back which was too fast for the "easy" training I had planned.
Never mind, one rest day and I'll be ready for night-o champs!

Bike Commute 40:00 [1] 13.0 km (19.5 kph)

Into work and back.

Wednesday Apr 1, 2009 #

Running intervals 27:00 [5] 7.0 km (3:51 / km) +40m 3:45 / km

3x9' between 3:45-4:00. It felt much tougher than a couple weeks ago.
km ahr
2.4 166 (slightly down)
2.3 175 (slightly up)
2.3 176 (slightly up)

Running warm up/down 30:25 5.8 km (5:15 / km)

Warm up/down and running between the intervals.

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