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Training Log Archive: mikee

In the 30 days ending Sep 30, 2013:

activity	#	time	miles		km		+m	load
Running	12	8:55:04	56.49	(9:28)	90.91	(5:53)	1734	1384.4
Bike Commute	6	3:30:00	50.33	(14.4/h)	81.0	(23.1/h)		42.0
Orienteering	4	3:11:22	17.76	(10:46)	28.59	(6:42)	897	666.4
Climbing	3	2:30:00						30.0
Various	2	2:10:00						210.0
Roadbiking	1	57:19	14.97	(15.7/h)	24.09	(25.2/h)	258	86.6
Total	25	21:13:45	139.55		224.59		2889	2419.5
[1-5]	16	15:13:20

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Monday Sep 30, 2013 #

7 AM

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

12 PM

Running 36:35 [3] 8.0 km (4:34 / km) +25m 4:30 / km
shoes: Asics Grey 12

Lunch run, alone, a bit speedy.

Saturday Sep 28, 2013 #

3 PM

Roadbiking 57:19 24.09 km (25.2 kph) +258m
ahr:122 max:156 shoes: BMC Carborazor

To the Lindentäli, back over some hills.

4 PM

Climbing (bouldering) 30:00 [0]

@ Lindentäli

Friday Sep 27, 2013 #

7 PM

Running warm up/down 12:05 [2] 2.05 km (5:54 / km) +43m 5:21 / km
shoes: VJ Integrator 12

Orienteering race (night-o) 1:09:45 [3] 10.77 km (6:28 / km) +322m 5:38 / km
shoes: VJ Integrator 12

biel-seeland night-o HAL
Good to get out but neither a very nice forest nor a good performance from my side. Never mind, I enjoyed the nice warm evening and it was good to get some exercise.

Running warm up/down 11:05 [2] 2.03 km (5:27 / km) +13m 5:17 / km
shoes: VJ Integrator 12

Thursday Sep 26, 2013 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Scott Spark 20

Wednesday Sep 25, 2013 #

7 AM

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

Tuesday Sep 24, 2013 #

11 AM

Running 1:00:23 9.41 km (6:25 / km) +332m 5:27 / km
ahr:145 max:166 shoes: Salomon Speedcross 3

Very special Lunch run. On the way to a customer I took the chance and went for a run on the La Vue des Alpes. A gorgous day with very nice view of the alps. I followed the nice singletrail along the ridge to Tête de Ran and a bit further. Back on larger trails on the backside of the ridge.

Monday Sep 23, 2013 #

7 PM

Climbing 1:00:00 [0]

@ Magnet with renni
5b, 5c
6a, 5c
6a, 5c+
6b/b+, 5c+
6a, 6a, 6a, (6b)

Sunday Sep 22, 2013 #

11 AM

Running warm up/down 13:46 1.58 km (8:42 / km) +185m 5:29 / km
ahr:149 max:159 shoes: VJ Integrator 12

Orienteering race 38:47 5.43 km (7:08 / km) +299m 5:36 / km
ahr:171 max:181 shoes: VJ Integrator 12

Swiss Middle Distance Champs - Blaseflue - H40 (5/39) - Routegadget
Typical nice Emmentaler terrain and good course. Happy with my race. 7-8 I loose 30" due to the wrong route and 13-14 I make a 1' mistake.

C • 1-2 3

Saturday Sep 21, 2013 #

1 PM

Running 39:37 6.22 km (6:22 / km) +263m 5:15 / km
ahr:128 max:153 shoes: Asics Kayano 13

Easy run. Strange loop, did not think before where I really want to go...

Friday Sep 20, 2013 #

7 AM

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

Thursday Sep 19, 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.

Wednesday Sep 18, 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, alone.

Tuesday Sep 17, 2013 #

12 PM

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

Lunch run with P. (glad we did not go yesterday, weather much better today...)

8 PM

Various (Squash) 40:00 [3]

With O 4:3, very tight as usual.

Monday Sep 16, 2013 #

7 PM

Climbing 1:00:00 [0]

With renni @ Magnet.
5a
5c+, 5b
5c+, 6a+
5c+, (6b/b+)
6b, 6a+
(6b)

Saturday Sep 14, 2013 #

5 PM

Running 2:10:47 17.82 km (7:20 / km) +746m 6:04 / km
ahr:132 max:170 shoes: Asics Gel Nimbus 12

Nice long run with renni with quite some hills.
Färnstu - Hohlweg - Heimiswil - Rachisberg - Busswil - Burgdorf

Wednesday Sep 11, 2013 #

8 AM

Running 49:46 8.8 km (5:39 / km) +27m 5:34 / km
ahr:130 max:146 shoes: Salomon Speedcross 3

AM run along the river Po in Turin. Nice and warm but I'm not made for morning runs, I was struggeling a lot...

Sunday Sep 8, 2013 #

12 PM

Orienteering race 1:02:43 9.48 km (6:37 / km) +226m 5:55 / km
ahr:161 max:173 shoes: VJ Integrator 12

LOM - Le Cernil - H40 (12/56)

Biggest mistake to the 5th, exactly the same place like at WMOC.... not finding the right trail... Otherwise ok, on the 7th I loose 1' in the circle and to the 11th I probably did not have the best route. Last 10' I started to feel a bit dizzy but otherwise I felt fine.

Saturday Sep 7, 2013 #

Event: 8. Nationaler OL A / LOM

6 PM

Orienteering race 20:07 [3] 2.9 km (6:56 / km) +50m 6:23 / km
shoes: Salomon Speedcross 3

8. Nationaler OL - Colombier - H40 (8/40)
Ok run, except to the fifth where I did not see that my planned route was going over two fences... 20-30" lost. Otherwise fine but not feeling fit.

Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Salomon Speedcross 3

Monday Sep 2, 2013 #

12 PM

Running 40:30 [3] 8.0 km (5:04 / km) +25m 4:59 / km
shoes: Asics Grey 12

Lunch run with P.

6 PM

Note

My blood shows Borrelia-burgdorferi antibodies. Might explain my recent dizziness. Three weeks Antibiotics, I hope this helps...

C • ... 4

Sunday Sep 1, 2013 #

10 AM

Various (hiking) 1:30:00 [1]

Hiking with Chris and Renni (Trix had to go home because Michelle was rather sick). From Kandersteg up to Oeschinensee and "Unter Bergli" and back to the Gondola down to Kandersteg.

3 PM

Note

Finished the day with a visit to "Aeschlimann's" Bakery in Zollbrück with Céline, Trix, Chris and renni. Despite the name it has nothing to do with the Family Aeschlimann...

This is a "Geheimtipp" (or a must?) for all going to the MOM...

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