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Training Log Archive: mikee

In the 30 days ending Nov 30, 2015:

activity # timemileskm+mload
  Running9 6:50:06 44.5(9:13) 71.62(5:44) 6701294.4
  Bike Commute6 3:30:00 41.94 67.542.0
  Climbing3 2:20:00196.0
  Swimming4 1:30:00 2.8(32:11) 4.5(20:00)270.0
  Various2 1:20:00240.0
  Orienteering1 1:15:00 3.73(20:07) 6.0(12:30) 150150.0
  Strength3 45:0045.0
  Total25 17:30:06 92.97 149.62 8202237.4
  [1-5]18 12:40:06

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Monday Nov 30, 2015 #

7 AM

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

12 PM

Running 41:31 [3] 8.0 km (5:11 / km) +25m 5:07 / km
shoes: Asics Kayano 13

With P, O and M

Friday Nov 27, 2015 #

12 PM

Various (squash) 40:00 [3]

4:3 - another win but not a good game from both sides. Many "unforced errors"

Tuesday Nov 24, 2015 #

6 PM

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

Monday Nov 23, 2015 #

7 AM

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

12 PM

Running 45:00 [3] 8.0 km (5:38 / km) +25m 5:32 / km
shoes: Asics Kayano 13

With P&O

Friday Nov 20, 2015 #

Various (Squash) 40:00 [3]

Against O.
4:2

Thursday Nov 19, 2015 #

12 PM

Running 43:00 [3] 8.0 km (5:23 / km) +25m 5:18 / km

With P, last nice fall day...

Climbing 1:00:00 [3]

With renni @ O'bloc, the new clymbing gym in Ostermundigen.
5b, 6a, 6a+, 6a, 6b+, 6a, (6b), 6a, (6b), 5c+

Wednesday Nov 18, 2015 #

7 AM

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

Tuesday Nov 17, 2015 #

7 PM

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

Strength (heeldrops) 10:00 [1]

Monday Nov 16, 2015 #

7 AM

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

12 PM

Running 42:00 [3] 8.0 km (5:15 / km) +25m 5:10 / km
shoes: Asics Kayano 13

With P & O (on the bike).

Sunday Nov 15, 2015 #

11 AM

Orienteering 1:15:00 [2] 6.0 km (12:30 / km) +150m 11:07 / km
shoes: VJ Integrator (15)

Hanging part of the controls for an NLZ training.

Thursday Nov 12, 2015 #

12 PM

Running 43:00 [3] 8.0 km (5:23 / km) +25m 5:18 / km
shoes: Asics Kayano 13

With P along the Emme

Wednesday Nov 11, 2015 #

7 AM

Bike Commute 35:00 [0]
shoes: Specialized Source 11

Tuesday Nov 10, 2015 #

12 PM

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

Monday Nov 9, 2015 #

12 PM

Running 43:00 [3] 8.0 km (5:23 / km) +25m 5:18 / km
shoes: Asics Kayano 13

With P.
8 PM

Strength (heeldrops) 5:00 [1]

Sunday Nov 8, 2015 #

10 AM

Running 1:02:35 intensity: (17 @1) + (5:59 @2) + (10:58 @3) + (20:04 @4) + (25:17 @5) 8.82 km (7:06 / km) +255m 6:12 / km
ahr:167 max:183 shoes: VJ Integrator (15)

Team-O-Championships with Willi and Chris - H 135 - (6/15)

Not our day, we already missed the second changeover due to a misunderstanding and lost more than 2' to the first "Kontrollposten". In the middle part we did poor planning and I had to run to much. In addition I made two mistakes, loosing another 2'. Second third went ok.

Nevertheless it was a nice day out on a warm november day.

In total I had 27' where I was carrying the SI-card - which was too much. No good planning...

Thursday Nov 5, 2015 #

12 PM

Running 44:00 [3] 8.0 km (5:30 / km) +25m 5:25 / km
shoes: Asics Kayano 13

With P&O
7 PM

Strength (physio) 30:00 [1]

Climbing (bouldering) 20:00 [0]

Wednesday Nov 4, 2015 #

4 AM

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

Tuesday Nov 3, 2015 #

7 PM

Swimming 30:00 [3] 1.5 km (20:00 / km)

Monday Nov 2, 2015 #

12 PM

Running 46:00 [3] 6.8 km (6:46 / km) +240m 5:45 / km

Lunch run wirh P&O. Nice view from the Schallenberg.
7 PM

Climbing 1:00:00 [0]

With renni in Sumiswald
5b, 5c
5c, 6a+
(6b), 5c
6b+, 6a+
6b, (6b)

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