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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikee

In the 30 days ending Sep 30, 2018:

activity # timemileskm+mload
  Running12 16:35:18 83.08(11:59) 133.71(7:27) 53642602.5
  Bike5 9:27:54 93.93(9.9/h) 151.17(16.0/h) 53301004.9
  Roadbiking2 5:15:31 102.73(19.5/h) 165.33(31.4/h) 1595955.8
  Bike Commute9 4:30:00 61.52(13.7/h) 99.0(22.0/h) 33654.0
  Orienteering4 4:16:11 20.16(12:43) 32.44(7:54) 788672.4
  Swimming4 1:52:57 3.47(32:35) 5.58(20:15)338.9
  Inlineskate2 1:52:27 27.08(14.4/h) 43.57(23.2/h) 25337.4
  Various1 1:00:0012.0
  Climbing1 1:00:0012.0
  Total33 45:50:18 391.96 630.8 134385989.7
  [1-5]21 36:02:56

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Sunday Sep 30, 2018 #

9 AM

Running 1:25:31 intensity: (44:26 @2) + (40:52 @3) + (13 @4) 8.47 km (10:06 / km) +346m 8:23 / km
ahr:138 max:161 shoes: Salomon Speedcross 4 (17)

Nice loop from Bettelberg with Sabe.

Bike 31:39 [0] 11.02 km (20.9 kph) +31m
ahr:86 max:110

Downhill with Trottibike.

Saturday Sep 29, 2018 #

9 AM

Running 4:38:15 intensity: (43 @1) + (54 @2) + (1:42:04 @3) + (2:54:34 @4) 36.21 km (7:41 / km) +1930m 6:04 / km
ahr:160 max:174 shoes: Salomon Speedcross 4 (17)

Swiss Trail Tour - One Day Tour

Thursday Sep 27, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

12 PM

Running 45:13 intensity: (1 @0) + (18:24 @1) + (23:33 @2) + (3:15 @3) 6.58 km (6:52 / km) +239m 5:49 / km
ahr:123 max:158 shoes: MIZUNO WAVE MUJIN 2

With M& O

Wednesday Sep 26, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

5 PM

Climbing 1:00:00 [0]

It‘s been a while... with renni @ O‘bloc
5a, 5b, 6a, 6a, 6a+, 5c+, 5b

Tuesday Sep 25, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

5 PM

Swimming 21:40 [3] 1.15 km (18:50 / km)

Monday Sep 24, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

11 AM

Running 38:27 intensity: (1 @0) + (10:41 @1) + (27:09 @2) + (36 @3) 6.21 km (6:11 / km) +133m 5:36 / km
ahr:123 max:150 shoes: MIZUNO WAVE MUJIN 2

Lunch run with O.

Saturday Sep 22, 2018 #

9 AM

Orienteering 38:19 intensity: (2:08 @0) + (23:07 @1) + (13:04 @2) 3.84 km (9:59 / km) +57m 9:18 / km
ahr:109 max:136 shoes: VJ Integrator (15)

Setting controls and shadowing kids.

Orienteering 46:38 intensity: (2:34 @1) + (17:30 @2) + (26:34 @3) 7.13 km (6:33 / km) +89m 6:10 / km
ahr:139 max:158 shoes: VJ Integrator (15)

Training by myself in the beautiful woods of Les Breuleux.
2 PM

Orienteering 1:06:55 intensity: (12:35 @1) + (14:44 @2) + (10:32 @3) + (25:50 @4) + (3:14 @5) 8.05 km (8:19 / km) +106m 7:48 / km
ahr:146 max:182 shoes: VJ Integrator (15)

Mass starts (2x) plus picking up controls.

Friday Sep 21, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +25m
shoes: Specialized Source 11

11 AM

Swimming 23:07 [3] 1.23 km (18:52 / km)

Thursday Sep 20, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +25m
shoes: Specialized Source 11

11 AM

Running 41:27 intensity: (5 @0) + (11:03 @1) + (27:27 @2) + (2:52 @3) 6.4 km (6:29 / km) +133m 5:52 / km
ahr:126 max:145 shoes: MIZUNO WAVE MUJIN 2

Easy with P&O.

Wednesday Sep 19, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +30m
shoes: Scott Addict 10

12 PM

Running 44:53 intensity: (12 @0) + (2:09 @1) + (21:26 @2) + (18:47 @3) + (2:19 @4) 6.98 km (6:26 / km) +251m 5:27 / km
ahr:138 max:166 shoes: MIZUNO WAVE MUJIN 2

First run after my cold, the effort felt to high for the speed.

Tuesday Sep 18, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +30m
shoes: Scott Addict 10

Monday Sep 17, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +30m
shoes: Scott Addict 10

Saturday Sep 15, 2018 #

Note
(sick)

A few days in Prag and a nasty cold prevents training.
We had our bikes stolen on the campsite in Prag as well. They were nicely attached to a tree right beside our campervan and were removed at night while we were sleeping. Bummer...

Tuesday Sep 11, 2018 #

10 AM

Running 1:58:02 intensity: (1 @0) + (27:59 @1) + (1:10:15 @2) + (19:47 @3) 15.28 km (7:43 / km) +694m 6:18 / km
ahr:128 max:156 shoes: Salomon Speedcross 4 (17)

Decin-Tisa
A nice long run in a beautiful area.

Monday Sep 10, 2018 #

11 AM

Various 1:00:00 [0]

Hiking in swiss bohemia. Prebischertor and up a gorge with two ferry passages. Nice hike!

Sunday Sep 9, 2018 #

10 AM

Running 15:40 intensity: (4:12 @1) + (11:28 @2) 2.32 km (6:45 / km) +63m 5:57 / km
ahr:121 max:131 shoes: VJ Integrator (15)

Orienteering 1:08:18 intensity: (33 @1) + (10:41 @2) + (44:11 @3) + (12:53 @4) 9.16 km (7:27 / km) +403m 6:07 / km
ahr:150 max:169 shoes: VJ Integrator (15)

Manufaktura CP - INOV-8 Cup
M45 (3/64)
Good run on a nice but (technically) not too demanding course.

Saturday Sep 8, 2018 #

2 PM

Orienteering 36:01 intensity: (8 @0) + (13 @1) + (3:48 @2) + (29:01 @3) + (2:51 @4) 4.26 km (8:27 / km) +134m 7:18 / km
ahr:148 max:166 shoes: VJ Integrator (15)

Manufaktura CP - INOV-8 Cup (CZ)
M45 (6/70)
Nice terrain and ok run. Not prepared enough on some controls and a few hesitations in the circles.

Friday Sep 7, 2018 #

4 PM

Running 51:49 intensity: (15 @0) + (27:38 @1) + (21:10 @2) + (2:46 @3) 6.19 km (8:22 / km) +249m 6:58 / km
ahr:117 max:149 shoes: Salomon Speedcross 4 (17)

An easy run from the campsite where we stay for the weekend for a chzec o-race. Checking out some sandstone formations.

Thursday Sep 6, 2018 #

12 PM

Bike 2:08:06 [0] 41.13 km (19.3 kph) +3205m
shoes: Scott Spark RC 700 World Cup

Day pass in the Bike Park of Spindleruv. Doing 6x the Freeride Trail and once the Touristic. It was a lot of fun and you do the difficult passages easier each time. Good training for bike handling.

Wednesday Sep 5, 2018 #

11 AM

Running 1:57:05 intensity: (12 @0) + (27:35 @1) + (49:44 @2) + (39:34 @3) 13.32 km (8:47 / km) +842m 6:41 / km
ahr:130 max:152 shoes: Salomon Speedcross 4 (17)

Pec Pod Snezkou - Snezka and back.
Legs surprisingly fresh already. Nevertheless taking it easy.

Tuesday Sep 4, 2018 #

11 AM

Bike 2:06:47 intensity: (34:34 @0) + (1:02:33 @1) + (29:37 @2) + (3 @3) 23.27 km (11.0 kph) +974m
ahr:99 max:140 shoes: Scott Spark RC 700 World Cup

Pec Pod Snetzkou to Lucni bouda (Wiesenbaude). Had to cycle all the way up because the chairlift was broken. Wanted to continue to the top of Snetzkou but it was not allowed on the bike (National Park). Going up tomorrow on foot/cable car.

Sunday Sep 2, 2018 #

8 AM

Inlineskate 36:00 [3] 14.83 km (24.7 kph) +6m
shoes: Rollerblade

Roadbiking 2:20:03 [3] 74.12 km (31.8 kph) +366m
shoes: Scott Addict 10

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

11 AM

Bike 1:42:00 [3] 33.68 km (19.8 kph) +365m
shoes: Scott Spark RC 700 World Cup

Running 49:11 [3] 9.85 km (5:00 / km) +13m 4:58 / km
shoes: Salomon Speedcross 4 (17)

Saturday Sep 1, 2018 #

6 AM

Roadbiking 2:55:28 intensity: (5:38 @1) + (41:35 @2) + (1:13:28 @3) + (47:31 @4) + (7:16 @5) 91.21 km (31.2 kph) +1229m
ahr:154 max:221 shoes: Scott Addict 10

9 AM

Swimming 48:10 [3] 2.2 km (21:51 / km)
shoes: Mako eXtreme

Inlineskate 1:16:27 [3] 28.74 km (22.6 kph) +18m
shoes: Rollerblade

Bike 2:59:22 [3] 42.06 km (14.1 kph) +756m
shoes: Scott Addict 10

2 PM

Running 1:49:45 [3] 15.9 km (6:54 / km) +472m 6:01 / km
shoes: Salomon Speedcross 4 (17)

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