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Training Log Archive: mikee

In the 30 days ending Jun 30, 2017:

activity # timemileskm+mload
  Running14 13:14:36 77.71(10:13) 125.07(6:21) 39391834.6
  Bike5 9:08:31 75.0(8.2/h) 120.7(13.2/h) 3412927.2
  Roadbiking6 8:50:57 137.33(15.5/h) 221.0(25.0/h) 42351241.4
  Swimming11 7:23:13 10.76(41:12) 17.31(25:36)1365.7
  Bike Commute6 4:28:26 59.05(13.2/h) 95.03(21.2/h) 995508.7
  Strength4 1:00:0060.0
  Orienteering1 27:53 2.48(11:13) 4.0(6:58) 2683.7
  Total42 44:33:36 362.33 583.11 126086021.2
  [1-5]39 42:10:34

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Friday Jun 30, 2017 #

6 PM

Swimming 1:03:24 [3] 2.65 km (23:54 / km)
shoes: Mako eXtreme

OWS Thun

Thursday Jun 29, 2017 #

7 AM

Bike Commute 14:38 [3] 6.31 km (25.9 kph) +41m
shoes: Scott Addict 10

5 PM

Roadbiking intervals 1:40:22 intensity: (30:09 @1) + (24:32 @2) + (18:03 @3) + (27:38 @4) 38.17 km (22.8 kph) +1143m
ahr:136 max:172 shoes: Scott Addict 10

6x6' Hill intervals

Wednesday Jun 28, 2017 #

6 PM

Running 46:33 intensity: (23 @0) + (13:22 @1) + (30:31 @2) + (2:17 @3) 6.91 km (6:44 / km) +177m 5:58 / km
ahr:123 max:157 shoes: Asics GT 2000 (15)

City Trailrun in Burgdorf, with O

Swimming 50:00 [3] 1.6 km (31:15 / km)

150 warmup
4x50 legs
4x25 legs dolphin
2x200 crawl (3:08)
100 easy
400 crawl (6:29)
100 tech
150 warm down

Tuesday Jun 27, 2017 #

11 AM

Running 42:01 intensity: (34 @0) + (12:08 @1) + (21:48 @2) + (7:31 @3) 7.03 km (5:59 / km) +130m 5:28 / km
ahr:124 max:150 shoes: MIZUNO WAVE MUJIN 2

Lunch run with P&O

Monday Jun 26, 2017 #

7 AM

Bike Commute 18:23 [3] 6.65 km (21.7 kph) +42m
shoes: Scott Spark 20

5 PM

Bike 2:03:48 intensity: (6 @0) + (35:10 @1) + (30:38 @2) + (38:24 @3) + (19:08 @4) + (22 @5) 29.61 km (14.4 kph) +911m
ahr:133 max:176 shoes: Scott Spark 20

Sunday Jun 25, 2017 #

10 AM

Running 1:28:39 intensity: (11:59 @1) + (40:48 @2) + (11:28 @3) + (24:24 @4) 7.77 km (11:25 / km) +1129m 6:37 / km
ahr:140 max:173 shoes: Salomon Speedcross 3 (15)

Runnibg from Weggis to Kaltbad for checking the controlsites for the national race this fall.
6x5' fast (some were split because I had to make sure that renni and I take the same route). In between running back down to renni. Upper part steep with some iron stairs. Nice route and not too warm yet.

Saturday Jun 24, 2017 #

12 PM

Orienteering 27:53 [3] 4.0 km (6:58 / km) +26m 6:45 / km

Checking controls for the SPM.
C • Sperrgebiet 4
C • Streckenlängen 2

Friday Jun 23, 2017 #

7 AM

Bike 18:55 intensity: (12:14 @1) + (6:41 @2) 6.67 km (21.2 kph) +42m
ahr:114 max:127 shoes: Scott Spark 20

to work
12 PM

Swimming 18:37 [3] 1.0 km (18:37 / km)

A quick Km in Lützelflüh
6 PM

Bike 1:06:34 intensity: (16 @0) + (26:30 @1) + (22:49 @2) + (16:59 @3) 17.92 km (16.2 kph) +377m
ahr:124 max:154 shoes: Scott Spark 20

Back home over the Lueg.

Thursday Jun 22, 2017 #

6 AM

Running 1:08:54 intensity: (2 @0) + (18:20 @1) + (46:08 @2) + (4:24 @3) 9.97 km (6:55 / km) +283m 6:03 / km
ahr:125 max:148 shoes: MIZUNO WAVE MUJIN 2

Earlybird to work.
6 PM

Running 36:05 intensity: (2 @0) + (32 @1) + (8:08 @2) + (26:35 @3) + (48 @4) 7.07 km (5:06 / km) +38m 4:58 / km
ahr:144 max:163 shoes: Asics GT 2000 (15)

back home

Wednesday Jun 21, 2017 #

6 PM

Strength 15:00 [1]

7 PM

Swimming 50:00 [3] 1.9 km (26:19 / km)

Today we were in the outdoor pool. Nice!
200 warm up
4x50 tech
4x 50 pb
5x 100 (1:29-1:35)
100 easy
4x100 (25 fast in each)
100 dive/swim
200

Tuesday Jun 20, 2017 #

11 AM

Running 44:16 intensity: (18:00 @1) + (26:09 @2) + (7 @3) 7.78 km (5:41 / km) +19m 5:37 / km
ahr:121 max:148 shoes: Asics GT 2000 (15)

hot... with P&O

Sunday Jun 18, 2017 #

9 AM

Roadbiking 1:28:17 [4] 46.3 km (31.5 kph) +709m
shoes: Scott Addict 10

Biennathlon - Roadbiking (14/69)
Started steady in the uphill - saw Corsin ahead at the end of the climb so I pushed ahead to him. Continued together and the group grew larger and larger... On the downhill in the Twannbachschlucht I heard something behind but only saw Corsin when looking back. Turned out that two riders fell one had to go to the hospital (collar bone broken) - Corsin stopped and helped the others.
C • Wow 2

Swimming 36:00 [4] 1.5 km (24:00 / km)
shoes: Mako eXtreme

Biennathlon Swim (26/69)
legs cramping after 10', had to wait a couple minutes and continue easy.
11 AM

Bike Commute 1:35:25 [4] 28.07 km (17.7 kph) +913m
shoes: Scott Spark 20

Biennathlon Bike section (18/69)
Towards the end of the uphill I felt the effort from the roadbike part. Very nice course and trails.
12 PM

Running 55:38 [3] 9.28 km (6:00 / km) +332m 5:05 / km
shoes: Salomon Speedcross 3 (15)

Biennathlon - run (15/69)

I started together with Eva (2nd in the Whomens class) but could not keep up in the uphill. Legs cramping again but could keep it under control.
Also the run course is very nice.

Overall: 14/69 - very happy with my result!

It went very well, except for the cramps. I'm glad that at the Gigathlon the swim will always be my first discipline.

Friday Jun 16, 2017 #

11 AM

Swimming 11:29 [3] 0.6 km (19:08 / km)

Thursday Jun 15, 2017 #

7 AM

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

11 AM

Running 41:49 intensity: (3:09 @1) + (36:33 @2) + (2:07 @3) 7.78 km (5:22 / km) +21m 5:18 / km
ahr:128 max:147 shoes: Asics GT 2000 (15)

With P.

Wednesday Jun 14, 2017 #

7 AM

Swimming 50:00 [3] 1.6 km (31:15 / km)

Tuesday Jun 13, 2017 #

7 AM

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

11 AM

Running 42:45 intensity: (4:22 @1) + (36:34 @2) + (1:49 @3) 7.72 km (5:32 / km) +19m 5:28 / km
ahr:128 max:159 shoes: MIZUNO WAVE MUJIN 2

With P&O.

Monday Jun 12, 2017 #

7 AM

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

To work and back.
Spectating TDS on the way home.

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

Sunday Jun 11, 2017 #

10 AM

Roadbiking 2:06:51 intensity: (58:58 @1) + (51:31 @2) + (16:22 @3) 48.64 km (23.0 kph) +769m
ahr:121 max:158 shoes: Scott Addict 10

Biennathlon Roadbike route with renni

Bike 2:18:43 intensity: (1:00:01 @1) + (1:03:15 @2) + (14:18 @3) + (1:09 @4) 30.43 km (13.2 kph) +905m
ahr:114 max:164 shoes: Scott Spark 20

Biennathlon MTB route with O

Swimming 14:28 [3] 0.47 km (30:27 / km)

Short dip in the lake to check out the sighting for next week.

Saturday Jun 10, 2017 #

12 PM

Running 2:01:13 intensity: (2 @0) + (37 @1) + (47:50 @2) + (1:03:13 @3) + (9:31 @4) 18.23 km (6:39 / km) +734m 5:32 / km
ahr:142 max:169 shoes: MIZUNO WAVE MUJIN 2

Hilly loop, Färnstu - Heimiswil - Rachisberg - Fischermätteli - Flüe

Friday Jun 9, 2017 #

10 PM

Strength 10:00 [1]

Thursday Jun 8, 2017 #

11 AM

Running 44:50 intensity: (1 @0) + (16:55 @1) + (27:20 @2) + (34 @3) 6.87 km (6:31 / km) +127m 5:58 / km
ahr:118 max:141 shoes: Asics GT 2000 (15)

Easy lunch run with O.

Wednesday Jun 7, 2017 #

Swimming 50:00 [3] 1.7 km (29:25 / km)

150 warmup
4x100
2x3x100
100 easy
6x75
150
7 AM

Roadbiking 24:13 intensity: (54 @0) + (13:44 @1) + (9:35 @2) 7.13 km (17.7 kph) +48m
ahr:112 max:138 shoes: Scott Addict 10

1 PM

Roadbiking 1:18:55 intensity: (13:02 @1) + (37:27 @2) + (25:44 @3) + (2:42 @4) 37.37 km (28.4 kph) +530m
ahr:134 max:163 shoes: Scott Addict 10

To the mechanics and back home because the noise in the crankshaft had stopped after Sundays ride in the rain...

Monday Jun 5, 2017 #

10 AM

Roadbiking 1:52:19 intensity: (32:27 @1) + (49:41 @2) + (28:19 @3) + (1:52 @4) 43.4 km (23.2 kph) +1037m
ahr:127 max:164 shoes: Scott Addict 10

Hilly loop in the Emmental.

Swimming 39:56 [3] 2.3 km (17:22 / km)
shoes: Aquasphere Racer

Badi Burgdorf.
8 PM

Strength ( core & blackroll) 20:00 [1]

Sunday Jun 4, 2017 #

10 AM

Running 1:32:38 intensity: (10 @0) + (2:01 @1) + (23:20 @2) + (25:23 @3) + (41:44 @4) 16.25 km (5:42 / km) +828m 4:33 / km
ahr:150 max:174 shoes: Salomon Speedcross 3 (15)

Blüemlisalp Lauf - 3. Team Mixed (with renni)
Instead of only running the second part, I ran the first part "easy" with Irene (46') and the second part at race pace (47'). I was constantly passing runners, so it was quite fun! Legs felt very good as well.
C • Hast du mit dieser taktik n... 2

Saturday Jun 3, 2017 #

10 AM

Bike 3:20:31 intensity: (2:35:00 @1) + (37:10 @2) + (8:21 @3) 36.07 km (10.8 kph) +1177m
ahr:106 max:153 shoes: Scott Spark 20

Nice bike tour with renni. Thun-Blueme and back. Downhills a bit rough...
5 PM

Running 25:47 intensity: (9:59 @1) + (12:23 @2) + (3:25 @3) 4.57 km (5:38 / km) +87m 5:09 / km
ahr:123 max:153

Campsite in Frutigen to the Grantibrügg. I thought this was the suspension bridgebut this would habe been another two Km upstream, so I turned around.

Friday Jun 2, 2017 #

11 AM

Running 43:28 intensity: (32 @0) + (11:01 @1) + (18:20 @2) + (13:35 @3) 7.83 km (5:33 / km) +17m 5:29 / km
ahr:129 max:157 shoes: Asics GT 2000 (15)

Lunch run with O. 3x5' fastish.
6 PM

Swimming (open water) 59:19 [3] 1.98 km (29:55 / km)

Open water training.
Tested new wetsuit (Mako) ;-)

Thursday Jun 1, 2017 #

8 PM

Strength 15:00 [1]

At least this...

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