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Training Log Archive: mikee

In the 30 days ending Jun 30, 2013:

activity # timemileskm+mload
  Bike Commute15 9:05:00 130.8(14.4/h) 210.5(23.2/h) 25319.0
  Running9 7:09:57 47.7(9:01) 76.76(5:36) 9581244.8
  Orienteering5 5:43:14 28.65(11:59) 46.11(7:27) 9481071.0
  Bike2 3:40:00 36.89(10.1/h) 59.37(16.2/h) 1053480.0
  Climbing4 3:30:00378.0
  Roadbiking3 3:25:48 50.42(14.7/h) 81.14(23.7/h) 735490.4
  Various1 40:00120.0
  Swimming2 40:00 1.24(32:11) 2.0(20:00)120.0
  Total41 33:53:59 295.7 475.88 37194223.2
  [1-5]26 24:31:59

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Sunday Jun 30, 2013 #

10 AM

Orienteering race 49:22 intensity: (5 @2) + (52 @3) + (20:30 @4) + (27:55 @5) 7.57 km (6:31 / km) +342m 5:19 / km
ahr:174 max:181 shoes: VJ Integrator 12

Swiss Relay Champs - Stierenberg - H-135 with Chris and Willi - 1st leg

Good run, only minor mistakes. Had a slightly longer forking to the first, was lucky that the others were making some mistakes to the third and I could catch up again. Then MW and RG were pulling away but made a mistake to the 6th, so I was suddenly in front. Was caught again on the downhill to the 8th and thanks to the shorter forking was first on the passage. I was passed by a few runners on the last downhill but a few seconds behind the first is a good result.

Saturday Jun 29, 2013 #

3 PM

Orienteering 1:17:48 intensity: (1:48 @0) + (39:34 @1) + (31:58 @2) + (3:40 @3) + (48 @4) 7.89 km (9:52 / km) +204m 8:44 / km
ahr:117 max:151 shoes: VJ Integrator 12

Vetting controls for the AG-3days.

Friday Jun 28, 2013 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

Thursday Jun 27, 2013 #

7 AM

Roadbiking 1:08:50 intensity: (12 @0) + (19:05 @1) + (17:21 @2) + (22:23 @3) + (8:34 @4) + (1:15 @5) 25.1 km (21.9 kph) +453m
ahr:138 max:176 shoes: BMC Carborazor

To work and to Schlosswil after work.

Wednesday Jun 26, 2013 #

7 AM

Bike Commute 40:00 [3] 13.5 km (20.3 kph)
shoes: Specialized Source 11

12 PM

Running 40:00 [3] 8.0 km (5:00 / km) +25m 4:55 / km
shoes: Asics Grey 12

Lunch run with P.

Tuesday Jun 25, 2013 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

7 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)

Burgdorf, outdoor pool. 21C is too cold for me to swim more...

Monday Jun 24, 2013 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

12 PM

Running 39:30 [3] 8.0 km (4:56 / km) +25m 4:52 / km
shoes: Asics Grey 12

Lunch run with P. Sun&rain, almost March :-(.
8 PM

Climbing 30:00 [0]

A bit of bouldering in the attic.

Sunday Jun 23, 2013 #

12 PM

Running 1:21:27 [3] 11.64 km (7:00 / km) +520m 5:43 / km
shoes: Asics Gel Nimbus 12

Färnstu-Flüe with each single singletrails up and down in the flüe. Nice and fun!

Friday Jun 21, 2013 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

Thursday Jun 20, 2013 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

12 PM

Running 40:00 [3] 8.0 km (5:00 / km) +25m 4:55 / km
shoes: Asics Grey 12

Lunch run with P.
6 PM

Running 1:02:41 [3] 9.32 km (6:44 / km) +200m 6:05 / km
shoes: Asics Gel Nimbus 12

With Chris, Bütikofen loop.

Wednesday Jun 19, 2013 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

Tuesday Jun 18, 2013 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

Monday Jun 17, 2013 #

7 AM

Bike Commute 50:00 [0] 22.0 km (26.4 kph)
shoes: Specialized Source 11

Bike to work including bike to Lützelflüh during lunch.
12 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)

Lunch-Swim in Lützelflüh.

Sunday Jun 16, 2013 #

6 AM

Orienteering race 1:54:43 [4] 17.92 km (6:24 / km) +245m 5:59 / km
shoes: Salomon Speedcross 3

Jukola 7th leg. Good run, 2' mistake on one control plus slow on the long legs. Fun, as usual!
C • und 2

Saturday Jun 15, 2013 #

Event: Jämsä-Jukola 2013
 
9 AM

Orienteering 34:21 [2] 4.53 km (7:35 / km) +57m 7:08 / km
shoes: VJ Integrator 12

A short, beautiful loop up in the hill of Himos. This is perfect Finnish terrain!

Friday Jun 14, 2013 #

1 PM

Orienteering 1:07:00 [3] 8.2 km (8:10 / km) +100m 7:42 / km
shoes: VJ Integrator 12

Jukola training. Nice, good run.

Wednesday Jun 12, 2013 #

7 AM

Bike Commute 35:00 [3] 13.5 km (23.1 kph) +25m
shoes: Specialized Source 11

12 PM

Running 40:00 [3] 8.0 km (5:00 / km) +25m 4:55 / km
shoes: Asics Grey 12

Lunch run with P.

Tuesday Jun 11, 2013 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

C • Bike to Work 2

Monday Jun 10, 2013 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

12 PM

Running 41:00 [3] 8.0 km (5:08 / km) +25m 5:03 / km
shoes: Asics Grey 12

Lunch run with P.

Sunday Jun 9, 2013 #

Climbing 1:00:00 [3]

Again @ Neuhaus with renni
- Via Verde, 6a
- Fynstoub, 6a+
- Lindenstrasse, 6b+ onsight!
- (Piccolo 6c+ ) (2/3 of it...)
- Praline, 6a+

Saturday Jun 8, 2013 #

11 AM

Climbing 1:00:00 [3]

@Interlaken - Neuhaus with renni
This is a really nice area and we'd like to go back there.
- Friends, 5b
- Härzchäfer, 6a
- (Holzbock, 6b)
- Steinwalzer, 6b onsight!
- (Aha 6b)
- Geburi Wäg, 6a+
- (Fokus, 6b+)
- (Fokus, 6b+)

Friday Jun 7, 2013 #

6 PM

Roadbiking 55:00 [3] 22.5 km (24.5 kph) +150m
shoes: Specialized Source 11

Home from the bike shop with my new bike. Nice riding.

Thursday Jun 6, 2013 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: BMC Carborazor

12 PM

Various 40:00 [3]

2:5... tough fight...

Wednesday Jun 5, 2013 #

7 AM

Bike Commute 35:00 [0] 13.0 km (22.3 kph)
shoes: BMC Carborazor

bike to work
12 PM

Running 40:15 [3] 8.0 km (5:02 / km) +25m 4:57 / km
shoes: Asics Grey 12

Lunch run with P.
6 PM

Bike 2:10:00 [3] 31.37 km (14.5 kph) +853m
shoes: Scott Spark 20

Nice evening bike with renni. Up and down the Lueg.

Tuesday Jun 4, 2013 #

6 PM

Bike 1:30:00 [1] 28.0 km (18.7 kph) +200m
shoes: Scott Spark 20

Easy bike with O after work. Office - Ersigen (detour along some trails through the Bütikofen) - home.

Monday Jun 3, 2013 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: BMC Carborazor

Bike to work
11 AM

Running 45:04 [2] 7.8 km (5:47 / km) +88m 5:28 / km
shoes: Asics Grey 12

Lunch run with P&O.

Sunday Jun 2, 2013 #

12 PM

Climbing 1:00:00 [0]

With Höbi, renni and Judith at the Magnet.
5b,5b
5b, 6a+
6b, 5c
(7a), (6b+)
6c, 6b
(6b)
6b, 6b
(6b+), (6b)
6a+

4 PM

Roadbiking 1:21:58 [2] 33.54 km (24.6 kph) +132m
shoes: BMC Carborazor

With renni home from the Magnet. Nice, finally a taste of spring ;-).

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