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Training Log Archive: mikee

In the 30 days ending Apr 30, 2010:

activity # timemileskm+mload
  Running17 12:13:47 82.39(8:54) 132.6(5:32) 18711954.6
  Orienteering5 5:59:45 25.89(13:54) 41.67(8:38) 18121245.4
  Bike Commute7 4:20:00 61.83(14.3/h) 99.5(23.0/h) 25260.0
  Bike3 3:58:07 51.92(13.1/h) 83.56(21.1/h) 655486.1
  Climbing5 3:10:0038.0
  Strength3 1:10:0070.0
  Total35 30:51:39 222.03 357.33 43634054.1
  [1-5]33 27:41:39

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Thursday Apr 29, 2010 #

11 AM

Running 55:49 [3] 9.44 km (5:55 / km) +380m 4:55 / km
shoes: Asics Kayano 08

Lunch run. Up to Pt. 852 and a second hill from Busswil (shorter but more uphill than a week ago - about the same time).
8 PM

Climbing (bouldering) 20:00 [0]

@ home

Strength (legs, core) 20:00 [1]

just a bit

Wednesday Apr 28, 2010 #

7 AM

Bike Commute 35:00 [1] 13.5 km (23.1 kph)
shoes: BMC Carborazor

12 PM

Running 39:32 intensity: (23 @1) + (10:26 @2) + (22:39 @3) + (6:04 @4) 7.79 km (5:04 / km) +25m 5:00 / km
ahr:143 max:158 shoes: Asics Kayano 08

Lunch run with Pädu.

Tuesday Apr 27, 2010 #

7 PM

Running 1:15:08 intensity: (11:21 @1) + (36:58 @2) + (17:51 @3) + (8:58 @4) 11.79 km (6:22 / km) +300m 5:39 / km
ahr:131 max:162 shoes: Nike Zoom Vomero 3 (09)

With Chris and Irene. Did the Färnstu twice.

Monday Apr 26, 2010 #

12 PM

Running 40:10 [3] 8.0 km (5:01 / km) +25m 4:57 / km
shoes: Asics Kayano 08

Lunch run with P&A.

Sunday Apr 25, 2010 #

9 AM

Bike (road) 1:12:42 intensity: (13 @1) + (4:39 @2) + (33:44 @3) + (34:04 @4) + (2 @5) 27.45 km (22.7 kph) +431m
ahr:150 max:175 shoes: BMC Carborazor

Burgdorf-Sumiswald-Fritzenflue-Eriswil to the o-meet.
12 PM

Orienteering 1:27:49 intensity: (18 @1) + (17 @2) + (19:27 @3) + (1:06:30 @4) + (1:17 @5) 10.27 km (8:33 / km) +507m 6:51 / km
ahr:162 max:176 shoes: VJ Integrator 08

Huttwiler OL - Ahorn - HAL (15/23)
Tried to take it as a long training and not to push too hard. In particular the uphill (500m). A few smaller mistakes. One route (13-14) might have been not ideal.
3 PM

Bike (road) 1:15:25 intensity: (17:21 @1) + (42:52 @2) + (14:58 @3) + (14 @4) 26.11 km (20.8 kph) +224m
ahr:128 max:150 shoes: BMC Carborazor

Back from the o-meet with Irene. This time Eriswil - Huttwil - Lueg - Burgdorf.

Saturday Apr 24, 2010 #

4 PM

Running 43:20 intensity: (40:52 @2) + (2:09 @3) + (19 @4) 9.45 km (4:35 / km) +94m 4:22 / km
ahr:114 max:151 shoes: Nike Zoom Vomero 3 (09)

Easy run along the Emme with Irene. Photo location scouting.
C • photolocation scouting ... 5

Thursday Apr 22, 2010 #

8 AM

Bike Commute 35:00 [1] 13.5 km (23.1 kph)
shoes: BMC Carborazor

12 PM

Running 40:22 intensity: (28 @1) + (12:02 @2) + (27:01 @3) + (51 @4) 7.77 km (5:12 / km) +25m 5:07 / km
ahr:141 max:152 shoes: Asics Kayano 08

Lunch run with Claudia.

Wednesday Apr 21, 2010 #

12 PM

Running 55:31 intensity: (28 @1) + (9:20 @2) + (28:36 @3) + (17:07 @4) 9.81 km (5:40 / km) +350m 4:48 / km
ahr:148 max:165 shoes: Asics Kayano 08

Lunch run, up to Pt. 852. Nice, warm sunny, good views. Do you want anything more?

Tuesday Apr 20, 2010 #

6 PM

Bike Commute 35:00 [1] 13.5 km (23.1 kph)
shoes: BMC Carborazor

Monday Apr 19, 2010 #

7 AM

Bike Commute 35:00 [1] 14.0 km (24.0 kph)
shoes: BMC Carborazor

12 PM

Running 41:23 [3] 8.0 km (5:10 / km) +25m 5:06 / km
ahr:136

Lunch run with P&A. Tired legs..

Sunday Apr 18, 2010 #

10 AM

Orienteering race 1:13:36 intensity: (24 @1) + (8 @2) + (7:47 @3) + (56:24 @4) + (8:53 @5) 9.75 km (7:33 / km) +450m 6:08 / km
ahr:166 max:181

Local race - Twannberg - HAL (4/14)
Happy with my race. Just a few minor wobbles otherwise good. It felt slow but probably slower than it actually was.
2 PM

Climbing 1:00:00 [0]

Climbing with Irene @ La Neuveville
5b (really?)
5b (really?, struggeling)
6a+ (nice! one bloc)
6b (nice! toprope)

Saturday Apr 17, 2010 #

6 PM

Running 46:35 intensity: (22:03 @1) + (22:19 @2) + (2:01 @3) + (12 @4) 7.3 km (6:23 / km) +222m 5:32 / km
ahr:119 max:150 shoes: Nike Zoom Vomero 3 (09)

Easy run with Irene.

Friday Apr 16, 2010 #

12 PM

Running 39:29 [3] 8.0 km (4:56 / km) +25m 4:52 / km
ahr:135 shoes: Asics Kayano 08

Lunch run with P&A.

Wednesday Apr 14, 2010 #

12 PM

Running 39:35 [3] 8.0 km (4:57 / km) +25m 4:52 / km
shoes: Asics Kayano 08

Lunch run with P&A.
6 PM

Bike Commute 35:00 [1] 13.5 km (23.1 kph) +25m
shoes: BMC Carborazor

8 PM

Strength (legs, core) 30:00 [1]

Climbing (bouldering) 30:00 [0]

Tuesday Apr 13, 2010 #

8 AM

Bike Commute 50:00 [1] 18.0 km (21.6 kph)
shoes: BMC Carborazor

To Lützelflüh before work. Back home afterwards.

Monday Apr 12, 2010 #

12 PM

Running 40:35 [3] 8.0 km (5:04 / km) +25m 5:00 / km
ahr:135 shoes: Asics Kayano 08

Lunch run with P&A.
6 PM

Bike Commute 35:00 [1] 13.5 km (23.1 kph)
shoes: BMC Carborazor

Saturday Apr 10, 2010 #

2 PM

Orienteering 1:33:55 intensity: (38:26 @1) + (30:04 @2) + (16:51 @3) + (8:34 @4) *** 8.2 km (11:27 / km) +375m 9:19 / km
ahr:124 max:170 shoes: VJ Sarva 08

checking out the forest for next years MOM (Swiss middle O Champs). Very nice! It's worth coming! ;-)

Thursday Apr 8, 2010 #

12 PM

Running 39:33 [3] 8.0 km (4:57 / km) +25m 4:52 / km
ahr:140 shoes: Asics Kayano 08

Lunch run with Pädu.

Tuesday Apr 6, 2010 #

12 PM

Running 40:00 [3] 8.0 km (5:00 / km) +25m 4:55 / km
shoes: Asics Kayano 08

Lunch run with P&C.

Monday Apr 5, 2010 #

4 PM

Bike 1:30:00 [1] 30.0 km (20.0 kph)
shoes: BMC Carborazor

Easy bike with Irene (2x) and Martin. Burgdorf - Kirchberg - Schönbühl - Hindelbank - Burgdorf

Sunday Apr 4, 2010 #

12 PM

Strength (legs, core) 20:00 [1]

Climbing (bouldering) 20:00 [0]

@home
1 PM

Running 1:11:45 intensity: (24:27 @1) + (34:21 @2) + (8:35 @3) + (4:22 @4) 9.75 km (7:22 / km) +300m 6:23 / km
ahr:126 max:168 shoes: Nike Zoom Vomero 3 (09)

With Irene: Färnstu-Flüe.

Saturday Apr 3, 2010 #

12 PM

Orienteering race (relay) 53:01 intensity: (3 @1) + (18 @2) + (2:57 @3) + (26:33 @4) + (23:10 @5) 6.94 km (7:38 / km) +300m 6:17 / km
ahr:172 max:180 shoes: VJ Integrator 08

Easter-relay. 4th leg - (22/60)
Except for one 1.5' mistake it was a good run. A lot of deep reentrants you had to cross. Very nice small map. A lot of fun!
Many good teams this year, last year we were 4th in the same relay with a worse team, funny how this changes.

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: VJ Integrator 08

6 PM

Note

My mistake on 11:

Am I so blind???

Friday Apr 2, 2010 #

3 PM

Climbing 1:00:00 [0]

Oberdorfer Klus with Irene
Sector: Camel
Camel Double Filter: 6 (5c+)
Camel Filter: 7- (6a+)
Camel ohne Filter 7+ (6c) - toprope
Camel Mild 7 (6b)
Camel Light 7+ (6c)

Except for the third all of them onsight.

Thursday Apr 1, 2010 #

8 PM

Orienteering 51:24 intensity: (27 @1) + (8 @2) + (6:12 @3) + (37:32 @4) + (7:05 @5) 6.5 km (7:54 / km) +180m 6:57 / km
ahr:168 max:179

Münchenbuchsee Nacht OL - H35 - (1/5)
First I wasn't sure if I should start but I'm glad I did. Started not going full and made a minor mistake to the first. Took a couple of "straight" routes not wanting to just run around on trails (5-6, 8-9). MP (winner M40 on the same course) caught me on 9 and I was speeding up to follow him. After 11 he made a minor mistake. I passed him and could stay ahead until the finish. The last part was a lot of fun, fighting 1:1. I can just imagine how much fun the NOM would have been with mass start...

Results
MP beats me by 4' on the same course:
Results M40 (same course)

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
ahr:139 max:152 shoes: VJ Integrator 08

to the start and back from the finish

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