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Training Log Archive: mikee

In the 30 days ending Jun 30, 2012:

activity # timemileskm+mload
  Bike6 11:03:08 106.29(9.6/h) 171.05(15.5/h) 26171678.6
  Roadbiking3 9:59:25 142.62(14.3/h) 229.53(23.0/h) 38111674.4
  Running8 9:54:29 54.14(10:59) 87.13(6:49) 16121506.7
  Orienteering8 8:24:38 38.6(13:04) 62.12(8:07) 9781571.5
  Inlineskate5 7:20:27 86.69(11.8/h) 139.51(19.0/h) 692969.0
  Swimming7 5:25:57 11.42(28:33) 18.37(17:45) 12962.8
  Bike Commute3 1:40:00 25.48(15.3/h) 41.0(24.6/h)230.0
  Total32 53:48:04 465.23(6:56) 748.72(4:19) 97228593.0

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Saturday Jun 30, 2012 #

4 AM

Note

Gigathlon 2012 course
Wow, wasn't sure if I would really finish this, but it's done!
32h 13' 42"
193 starter, 90 finisher, 71st place
results

A very big thank to renni and Michi S who supported me this weekend!

An also a thank you to everybody who came to cheer or followed from home.
C • WOW 5
5 AM

Inlineskate 2:10:33 [3] 52.0 km (23.9 kph) +80m
shoes: Rollerblade

I started way to fast, but I guess everybody else did so too ;-).
I fell about half way through because I took a water bottle from an other competitor and boing, I was lying on the ground. Hip and left rib hurt, but luckily not too bad.

Swimming race 1:59:09 [3] 9.0 km (13:14 / km)
shoes: Aquasphere Racer

My longest swim ever... (however, time includes changeover) I had no clue how long I was in the water but I think I must have missed some of the good currents in the river, my time should be a bit better.

Second discipline, second (and last!) mishap: in the changeover I put my leg into the arm of the wetsuit and ratsch - a hole in it... then we forgot to properly tighten the neck - got some chafing on the back of my neck.

Bike 3:52:17 [3] 54.0 km (13.9 kph)
shoes: Scott Spark 20

Bike section with some very nice parts (technically) but also very muddy at other parts. It was getting hot!

Roadbiking 4:48:36 [3] 105.0 km (21.8 kph) +1720m
shoes: BMC Carborazor

Loong roadbike section. very hot towards the end (30°C or more). Got problems with my stomach, could not eat in the last third.

Running 3:34:57 [3] 24.0 km (8:57 / km) +750m 7:45 / km
shoes: Asics Gel Nimbus 12

Now it was getting tough, my energy lever had drained because I could not eat for three hours. I was going very slow between Km 5 and 10. But luckily it got colder (a nice short rain shower) and my stomach got empty so I could swallow two gels. 15' later It was going much better.

Friday Jun 29, 2012 #

Event: Gigathlon 2012
 

Thursday Jun 28, 2012 #

Inlineskate 25:00 [1] 6.0 km (14.4 kph)
shoes: Rollerblade

An easy Rnline with renni.

Wednesday Jun 27, 2012 #

5 PM

Roadbiking 1:00:00 [2] 25.0 km (25.0 kph) +301m
shoes: BMC Carborazor

An easy loop after work.

Tuesday Jun 26, 2012 #

5 PM

Bike 1:25:00 [3] 23.73 km (16.8 kph) +499m
shoes: Scott Spark 20

An easy loop up to the Lueg after work.

Monday Jun 25, 2012 #

12 PM

Running 38:00 [3] 8.0 km (4:45 / km) +25m 4:41 / km
shoes: Asics cheap (30$)

Lunch run with P.

Sunday Jun 24, 2012 #

Event: 6. Nationaler, St. Gallen
 
11 AM

Orienteering race 15:16 [4] 3.39 km (4:31 / km) +15m 4:25 / km
shoes: Asics Gel Nimbus 12

National race, sprint in St. Gallen (3rd place, M35).

Happy with my race, one wrong route and one hesitation, but otherwise fine.
But the best is that my foot hold up ;-))).

Running warm up/down 22:44 [2] 4.01 km (5:40 / km) +13m 5:34 / km
shoes: Asics Gel Nimbus 12

Warm up and cool down.

Saturday Jun 23, 2012 #

12 PM

Bike 1:16:34 intensity: (36:47 @1) + (10:42 @2) + (24:31 @3) + (4:34 @4) 15.5 km (12.1 kph) +662m
ahr:112 max:155 shoes: Scott Spark 20

Instead of the national race I went for a bike loop to rest my foot. I did a loop up to the start, and a bit around the area. Some nice and fun trails, maybe better biking than o-ing in this terrain ...?

Thursday Jun 21, 2012 #

Note

My foot gets better and better each day, I think I could run on it today but I want to give it as much rest as possible to be ready for the Gigathlon. Therefore I canceled the National race on Saturday. However, I will try to run on Sunday.
I will be in Appenzell and testing some AMRD, if anyone is interested in doing a run with AMRD, please contact me. However, you should have your own GPS watch and a start time after 13:00.
C • AMRD 3
8 AM

Bike Commute 35:00 [1] 13.0 km (22.3 kph)
shoes: Scott Spark 20

Wednesday Jun 20, 2012 #

5 PM

Bike 1:33:54 intensity: (28:11 @1) + (32:01 @2) + (21:21 @3) + (12:21 @4) 26.97 km (17.2 kph) +418m
ahr:122 max:166 shoes: Scott Spark 20

To work in the morning and back after work over the Lueg. A heavy thunderstorm hit while I was on the bike - tested my rain gear...
7 PM

Swimming 40:00 [3] 1.6 km (25:00 / km)

200 m warm up
4 x 50m legs + 100m crawl
50 - 100 - 150 - 200 - 150 - 100 - 50

Tuesday Jun 19, 2012 #

8 AM

Bike Commute 30:00 [3] 13.0 km (26.0 kph)
shoes: Scott Spark 20

Monday Jun 18, 2012 #

Note
(injured) (rest day)

Rest day. Foot swollen but it doesn't look too bad.
8 AM

Bike Commute 35:00 [3] 15.0 km (25.7 kph)
shoes: BMC Carborazor

Sunday Jun 17, 2012 #

12 AM

Orienteering 1:59:04 [4] 16.13 km (7:23 / km) +257m 6:50 / km
(injured) shoes: VJ Integrator 11

Jukola 3rd leg (long night) - 446 (leg) - 246 (changeover) - 249 (team)
Quickroute
Bad start, searched the first control 4' because I took off 30° wrong and did not stop when I could not match the terrain and map.
3rd control: the tracks lead me to the wrong forking, the boulder was almost invisible because it was exactly under the control circle which almost not cut out. Therefore it took some time to relocate.
Then I had a good stretch until the 14th. Here, I followed a path but should have turned onto a long clearing. The path was muddy and difficult to run I did not pay attention to the map, could relocate quickly but another minute or two lost. After 16 I followed some guys on a path until I realized that they went in the wrong direction, another two. This was followed by the best moment during this night, when I climbed the hill just after I left the trail half way to 17 I was followed by a chain of probably 25 lights. I continued over the hill and through the marshes as the train driver. When I shortly stopped on the hill before 17 the same guys that misled me before passed me, I turned right and followed the hill and was all by myself punching #17. At least one third of the train must have had the same forking...
I continued ok until I sprained my ankle heavily on the way to #20. I had to limp to #21 and could run a bit on the run over. From here on I was almost only walking when I was off-trail therefore I lost probably 7-8' on the rest of the course.
Over all it was not a good performance, I was not running on my own but trying too much to catch a (to) fast train. The sprained ankle gave the run the rest.

Now, half a day later the foot is a bit swollen, but I feared worse. No running for the next few days but I'm still positive for the Gigathlon which is in two weeks.

Saturday Jun 16, 2012 #

Event: Jukola 2012
 

Friday Jun 15, 2012 #

11 AM

Inlineskate 1:03:16 intensity: (26:40 @1) + (22:07 @2) + (11:41 @3) + (2:48 @4) 16.48 km (15.6 kph) +131m
ahr:118 max:162 shoes: Rollerblade

First with renni to the Luukki beach, from there roughly half an hour fast along the bike trail.

Swimming 15:00 [2] 0.6 km (25:00 / km)

A short loop in the Luukinjärvi

Thursday Jun 14, 2012 #

10 AM

Orienteering 54:00 intensity: (7:28 @1) + (24:06 @2) + (16:33 @3) + (5:53 @4) 5.94 km (9:06 / km) +111m 8:19 / km
ahr:135 max:170 shoes: VJ Integrator 11

O-Training on the Salmi map.

Wednesday Jun 13, 2012 #

9 AM

Orienteering 1:12:10 intensity: (11:31 @1) + (41:45 @2) + (16:20 @3) + (2:34 @4) 7.11 km (10:09 / km) +130m 9:18 / km
ahr:131 max:224 shoes: VJ Integrator 11

O-Training - Pirrtimäki
Picking up controls. Not very fast or motivated.
4 PM

Swimming 25:48 [3] 1.21 km (21:21 / km) +7m 20:45 / km
shoes: Aquasphere Racer

A short swim in the Kaitajärvi before we had dinner in a beautiful spot at the lake.

Tuesday Jun 12, 2012 #

11 AM

Bike 1:37:30 intensity: (1:11:04 @1) + (18:32 @2) + (6:08 @3) + (1:46 @4) 26.57 km (16.4 kph) +348m
ahr:100 max:240

With renni and Pesche with rented bikes from Oitta to Solvalla through beautiful forsest. A constant up and down.
2 PM

Swimming 36:00 [3] 1.96 km (18:20 / km) +5m 18:06 / km
shoes: Aquasphere Racer

From Oitta in the Bodominjärvi.

Monday Jun 11, 2012 #

4 PM

Orienteering 50:32 intensity: (4:04 @1) + (29:58 @2) + (14:45 @3) + (1:45 @4) 6.09 km (8:18 / km) +92m 7:43 / km
ahr:80 max:157 shoes: VJ Integrator 11

Iltarasti on the Pirrtimäki map.

Sunday Jun 10, 2012 #

10 AM

Orienteering race 1:18:59 intensity: (40 @1) + (31 @2) + (20:32 @3) + (56:58 @4) + (18 @5) **** 10.99 km (7:11 / km) +146m 6:44 / km
ahr:160 max:175 shoes: VJ Integrator 11

Suunto Games second day. (7/20)(Total: 5/14) (Routegadget)
Already when I saw the control description I had a smile on my face: 10km 12 controls - When I turned the map: almost 2km through over rocky hills and through marshy valleys to the firs control! Longest leg was close to 3Km ;-)).
Lots of fun and a good race!

Running 1:42:43 intensity: (6:45 @1) + (1:18:38 @2) + (16:13 @3) + (1:07 @4) 14.07 km (7:18 / km) +174m 6:52 / km
ahr:133 max:157 shoes: VJ Integrator 11

Ran home with Pesche and Sandra from Solvalla through great Finish woods. It would be great to have this here.
3 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)
shoes: Aquasphere Racer

With renni in the Kaitalampi.

Saturday Jun 9, 2012 #

Event: Suunto Games
 
10 AM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: VJ Integrator 11

Orienteering race 43:08 intensity: (1:23 @1) + (58 @2) + (7:18 @3) + (30:02 @4) + (3:27 @5) 6.02 km (7:10 / km) +115m 6:32 / km
ahr:164 max:182 shoes: VJ Integrator 11

SUUNTO Games - 1st day - middle distance.
Fun race in great finish terrain! Searched one control and made a missed a turn on an obligatory passage because I was (pre)reading the map.
12 PM

Inlineskate 1:59:11 intensity: (49:13 @1) + (50:30 @2) + (14:50 @3) + (4:38 @4) 29.04 km (14.6 kph) +321m
ahr:124 max:159 shoes: Rollerblade

Home from Solvalla with renni.
Lots of up and down. What was great is that it was 29km on Bike path!

Friday Jun 8, 2012 #

5 PM

Orienteering 1:11:29 intensity: (8:20 @1) + (28:07 @2) + (24:12 @3) + (10:50 @4) 6.45 km (11:05 / km) +112m 10:12 / km
ahr:136 max:163 shoes: VJ Integrator 11

Wednesday Jun 6, 2012 #

12 PM

Running 39:00 [3] 8.0 km (4:53 / km) +25m 4:48 / km
shoes: Asics cheap (30$)

Lunch run with P&M.
7 PM

Swimming 50:00 [3] 2.0 km (25:00 / km)
shoes: Aquasphere Racer

Gigathlon swimm class.

Tuesday Jun 5, 2012 #

6 PM

Bike 1:17:53 intensity: (24:51 @2) + (24:24 @3) + (28:38 @4) 24.28 km (18.7 kph) +690m
ahr:122 max:172 shoes: Scott Spark 20

A short bike loop up to the Lueg after work.

Monday Jun 4, 2012 #

Running 40:09 [3] 8.0 km (5:01 / km) +25m 4:56 / km
shoes: Asics cheap (30$)

Lunch run with P.

Sunday Jun 3, 2012 #

12 PM

Running 2:01:56 intensity: (42:17 @1) + (1:03:40 @2) + (15:44 @3) + (15 @4) 18.05 km (6:45 / km) +600m 5:48 / km
ahr:125 max:150 shoes: Asics Gel Nimbus 12

First an easy loop with renni. Then I continued on a longish run in the Emmenthaler hills.

Saturday Jun 2, 2012 #

4 PM

Roadbiking 4:10:49 intensity: (19:13 @1) + (1:13:36 @2) + (1:49:50 @3) + (48:10 @4) 99.53 km (23.8 kph) +1790m
ahr:129 max:160 shoes: BMC Carborazor

Luzern - Sarnen - Giswil - Glaubenbüelen - Schüpfheim
Then I took the train home and made another short loop with renni.
Glaubenbüelen from this side is steep, an average of 10% climb over 12 km.

Friday Jun 1, 2012 #

7 PM

Inlineskate 1:42:27 intensity: (22:29 @1) + (45:42 @2) + (29:02 @3) + (5:14 @4) 35.99 km (21.1 kph) +160m
ahr:130 max:170 shoes: Rollerblade

First part with renni, (Bu - Kirchberg - Aefligen - Alchenflüh) then we split up an I went to Schönbühl and back. Nice going but my back got tired after a good hour. Need some more of this for the Gigathlon.

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