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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikee

In the 30 days ending Jun 30, 2014:

activity # timemileskm+mload
  Running14 12:22:15 71.05(10:27) 114.34(6:29) 33651919.7
  Orienteering11 9:13:04 39.93(13:51) 64.26(8:36) 19611817.3
  Climbing7 6:30:00246.0
  Bike Commute10 5:32:00 79.54(14.4/h) 128.0(23.1/h)360.4
  Various3 1:27:08 1.98 3.18241.4
  Bike1 1:24:48 15.1(10.7/h) 24.3(17.2/h) 525236.4
  Roadbiking1 1:18:59 20.19(15.3/h) 32.49(24.7/h) 510236.9
  Swimming1 25:00 0.75(33:32) 1.2(20:50)75.0
  Total46 38:13:14 228.53 367.78 63615133.1
  [1-5]32 28:48:57

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Monday Jun 30, 2014 #

12 PM

Running 42:30 [2] 8.0 km (5:19 / km) +25m 5:14 / km
shoes: Nike Zoom Vomero 3 (09)

Lunch run along the Emme with P&O.

Sunday Jun 29, 2014 #

12 PM

Orienteering race 16:11 intensity: (28 @1) + (7:27 @2) + (5:16 @3) + (3:00 @4) 2.06 km (7:51 / km) +33m 7:16 / km
ahr:140 max:159 shoes: VJ Integrator 14

6. Nat OL - H40 - dnf

Didn't make it to the first control. It was cold and raining. Already at the start I had cold hands. Was running too fast towards the first control trying to warm up and therefore had no clue where I was. Hands were getting increasingly cold so I had no clue how I should survive this and decided to turn around.

I already didn't like this terrain at the SOW 2011 which might have played a role with my motivation too.

Saturday Jun 28, 2014 #

2 PM

Orienteering race 46:35 intensity: (33 @1) + (6 @2) + (30 @3) + (32:04 @4) + (13:22 @5) 5.63 km (8:16 / km) +112m 7:31 / km
ahr:170 max:182 shoes: VJ Integrator 14

5. Nationaler - Foppa/Runca (19/47
Not happy, searching number 17 for 3' and giving away a top ten results.
However very nice terrain and a lot of fun.

Friday Jun 27, 2014 #

10 PM

Note

Back from Manchester at 10 pm

Wednesday Jun 25, 2014 #

6 PM

Running 1:16:31 intensity: (4 @0) + (54:26 @1) + (21:30 @2) + (31 @3) 10.51 km (7:17 / km) +45m 7:08 / km
ahr:117 max:142 shoes: Asics Kayano 13

Running in Manchester with O. Nice loop along the channels.

Tuesday Jun 24, 2014 #

4 PM

Note

Flight to Manchester.

Monday Jun 23, 2014 #

7 AM

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

11 AM

Running 43:53 intensity: (4:21 @1) + (39:32 @2) 7.73 km (5:41 / km) +92m 5:21 / km
ahr:124 max:136 shoes: Nike Zoom Vomero 3 (09)

Lunch run with P&O.

Sunday Jun 22, 2014 #

11 AM

Orienteering 2:08:27 intensity: (3:57 @1) + (32:12 @2) + (1:04:40 @3) + (27:38 @4) 13.65 km (9:24 / km) +635m 7:38 / km
ahr:142 max:161 shoes: VJ Integrator 12

(Re)running the second day of the classic-o-challenge up at the Moosalp. I did only the first four controls last year but this course got stuck in my mind and I wanted to finish it since then.

Dizzy head in the beginning, so I took it slow but it got better during the run and I felt surprisingly fine until the end. Fun and very nice terrain, I love this spot so much!

Results HAL 2.8.2013
C • Weckt 2

Saturday Jun 21, 2014 #

3 PM

Climbing 30:00 [0]

With renni in Zeneggen. We started a 3 pitch route 6b/6b/6a, I didn't feel well so we turned around after renni did the second pitch (I only did the first). I still enjoyed the climb, nice rock and good route.
6 PM

Running 1:24:50 intensity: (44 @1) + (9:00 @2) + (45:53 @3) + (29:13 @4) 9.01 km (9:25 / km) +879m 6:20 / km
ahr:147 max:162 shoes: VJ Integrator 12

Zeneggen - Moosalp after the climbing. Nice run.

Friday Jun 20, 2014 #

12 PM

Various 40:00 [3]

Squash with O. 2:5 - noch chance today, she was playing well and I was playing not so well...
7 PM

Climbing 1:00:00 [3]

With renni @ the Magnet

5b, 5b+
5c+, 5c+
6a/+, 6b
(7a), 5a
(6c+/7a), 6a
6b

Thursday Jun 19, 2014 #

8 AM

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

6 PM

Running 1:02:19 intensity: (4:02 @1) + (37:37 @2) + (15:47 @3) + (4:53 @4) 10.39 km (6:00 / km) +473m 4:53 / km
ahr:133 max:157 shoes: Asics Gel Nimbus 12

Bütikofen loop with Chris.

Wednesday Jun 18, 2014 #

8 AM

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

12 PM

Running 1:00:18 intensity: (1 @0) + (2:36 @1) + (20:39 @2) + (21:33 @3) + (15:29 @4) 9.46 km (6:23 / km) +450m 5:09 / km
ahr:140 max:170 shoes: Nike Zoom Vomero 3 (09)

Lunch run alone. Hilly loop - Schallenberg - Rachisberg - Busswil and up again.

Tuesday Jun 17, 2014 #

6 PM

Climbing 1:00:00 [0]

at Sumiswald, first with Oliva and Gian, later joined renni
5b+
5c+
(6b+)
(6a+)
(6b)
(6c)

Monday Jun 16, 2014 #

12 PM

Running 42:45 [3] 8.0 km (5:21 / km) +25m 5:16 / km
shoes: Nike Zoom Vomero 3 (09)

With P&O.
5 PM

Bike 1:24:48 intensity: (18:00 @2) + (1:06:48 @3) 24.3 km (17.2 kph) +525m
shoes: Scott Spark 20

Nice evening loop after work.

Sunday Jun 15, 2014 #

11 AM

Running warm up/down 12:14 [3] 1.68 km (7:18 / km) +5m 7:12 / km

Orienteering race 15:12 [4] 3.47 km (4:23 / km)
shoes: Salomon Speedcross 3

Wiggertaler OL, Stadt Zofingen - H40 (1/8)

Nice sprint but not too difficult. I had a clean run, legs rather tired from yesterday but still ok speed. Within one second with Chris and Arno...

Running warm up/down 11:08 [3] 1.82 km (6:07 / km) +1m 6:06 / km

Saturday Jun 14, 2014 #

3 PM

Running 1:41:50 [3] 13.16 km (7:44 / km) +600m 6:18 / km
shoes: Salomon Speedcross 3

Gohl - Lüderenalp along the trails of the Emmentaler Halbmarathon. Had enough up at the Lüderen and took a hitch down.

Very nice single trails might be worth to do this race once.

Friday Jun 13, 2014 #

7 AM

Bike Commute 17:00 [0] 6.5 km (22.9 kph)
shoes: BMC Carborazor

12 PM

Various (Squash) 40:00 [3]

With O, 3:3, (4:8)
Good, close game
5 PM

Roadbiking 1:18:59 [3] 32.49 km (24.7 kph) +510m
shoes: BMC Carborazor

Work-Niederwangen, nice evening ride
7 PM

Climbing 1:00:00 [0]

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

Thursday Jun 12, 2014 #

7 AM

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

12 PM

Running 42:00 [3] 8.0 km (5:15 / km) +25m 5:10 / km
shoes: Nike Zoom Vomero 3 (09)

With P&O
6 PM

Swimming 25:00 [3] 1.2 km (20:50 / km)

Outdoor pool Budo

Wednesday Jun 11, 2014 #

7 AM

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

7 PM

Running 1:09:52 [3] 10.68 km (6:32 / km) +480m 5:20 / km
shoes: Asics Kayano 13

A nice evening loop Färnstu-Flüe and up to the castle.

Tuesday Jun 10, 2014 #

7 AM

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

Monday Jun 9, 2014 #

10 AM

Orienteering 56:32 [3] 6.0 km (9:25 / km) +195m 8:06 / km
shoes: VJ Integrator 12

Last training in the Tirol. Map Starkenberg, partly the same as Saturday morning. Felt much better than the first days, looks like I slowly get used to the heat...

Sunday Jun 8, 2014 #

10 AM

Orienteering 15:00 [4] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: VJ Integrator 12

bussola relay with Csenge
First loop , I went out quite late because Csenge had searched the first control. I started with Marco and got caught by him twice on the first and third. Not so happy with this loop.
11 AM

Orienteering 22:00 [4] 3.54 km (6:13 / km) +139m 5:12 / km
shoes: VJ Integrator 12

Second loop - I went out as third after a good run by Csenge. I passed Chrischi without noticing it. I caught Csaba before the passage but did not see the second control after the passage, passed it and had to turn around. Lost contact with Csaba there and was caught by migrilli - of course no chance to follow him on the final climb... So we ended up third in the relay.
2 PM

Climbing 1:00:00 [0]

After taking the chairlift up and hiking for 15' we did a few clims up at "Latschenturm".
5b, 5c, 6a+ (toprope), 6b (? - toprope)

5 PM

Various (Alpine Rollercoaster.) 7:08 [0] 3.18 km (2:15 / km)

A fun downhill ride on the alpine rollercoaster in Hoch Imst.
http://www.attackpoint.org/sessiondata.jsp?session...

Saturday Jun 7, 2014 #

10 AM

Orienteering 52:35 intensity: (1:48 @1) + (27:13 @2) + (22:04 @3) + (1:30 @4) 6.0 km (8:46 / km) +199m 7:31 / km
ahr:136 max:160 shoes: VJ Integrator 12

"Grob-Fein OL" on the map Imst - Teilwiesen. Nice terrain again. Still to hot for me...
1 PM

Orienteering 1:08:16 intensity: (2:37 @1) + (9:34 @2) + (33:20 @3) + (22:45 @4) 5.76 km (11:51 / km) +145m 10:32 / km
ahr:144 max:166 shoes: VJ Integrator 12

Control picking at the very detailed map "Oetztal Bahnhof". Very nice and tricky terrain. Again 40' went ok, afterwards I was slowing down a lot.

Friday Jun 6, 2014 #

11 AM

Climbing 1:00:00 [0]

@ Tarrenz, Walchenbach
2 short and tough routes before we met the other people from bussola ok for our club weekend
- Sidewalk, 6a
- Kletterteam Imst, 6a+
2 PM

Orienteering 1:03:59 intensity: (29 @1) + (3:20 @2) + (22:00 @3) + (38:10 @4) 7.7 km (8:19 / km) +252m 7:09 / km
ahr:155 max:170 shoes: VJ Integrator 12

We started the bussola weekend with a nice training on the map Strad. Nice open terrain with very little undergrowth and a fine course.
Problems towards the end due to the heat and probably the freshly mown grass all around.

Thursday Jun 5, 2014 #

12 PM

Climbing 1:00:00 [0]

@Imst > Karres > Rote Wand > Goldfinger
with renni
- Yellow + Flower, 30m (5c, 6a)
- Take it easy, 30m, (6a)
- Let it be, 30m, (6b)
- Via Franz, 30m, (6a)
such nice rock and the weather was better than announced

Wednesday Jun 4, 2014 #

7 AM

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

12 PM

Running 40:00 [3] 6.8 km (5:53 / km) +240m 5:00 / km
shoes: Nike Zoom Vomero 3 (09)

Lunch run, alone up to the Schallenberg.

Tuesday Jun 3, 2014 #

7 AM

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

12 PM

Running 45:00 [2] 8.0 km (5:38 / km) +25m 5:32 / km
shoes: Nike Zoom Vomero 3 (09)

Monday Jun 2, 2014 #

7 AM

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

Bike to work month.

Sunday Jun 1, 2014 #

11 AM

Running warm up/down 7:05 intensity: (1 @0) + (1:14 @1) + (5:50 @2) 1.1 km (6:26 / km)
ahr:126 max:138 shoes: VJ Integrator 14

Orienteering 1:08:17 intensity: (3 @0) + (33 @1) + (14 @2) + (12:19 @3) + (55:08 @4) 8.45 km (8:05 / km) +201m 7:13 / km
ahr:162 max:176 shoes: VJ Integrator 14

4. Nat OL Longchamois - H40 - (11/38)
Not so happy with my race today. Too many mistakes:
1-2: thought I took a safe route but it was probably not... (3')
4-5: a bit shaky on this route (1')
5-6: took a wrong trail.... (2')
6-7: another wrong trail... (1')
8-9: didn't stick to my plan but wanted to save some altimeters - no clear attackpoint (2-3')

This is a bit too much, in particular the two wrong trails should not happen... Nevertheless I enjoyed this weekend very much, should do more orienteering in terrain like this, so much fun!

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