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Training Log Archive: mikee

In the 30 days ending Apr 30, 2019:

activity # timemileskm+mload
  Roadbiking10 37:36:14 602.12(16.0/h) 969.02(25.8/h) 144224239.0
  Running11 10:34:17 61.44(10:19) 98.88(6:25) 20051539.5
  Bike Commute9 4:13:14 61.22(14.5/h) 98.52(23.3/h) 345134.6
  Bike1 3:16:18 23.74(7.3/h) 38.2(11.7/h) 1292308.6
  Orienteering3 3:10:35 17.41(10:57) 28.02(6:48) 938608.3
  Swimming5 3:07:27 5.45(34:23) 8.78(21:22)562.3
  Total36 61:58:05 771.38(4:49) 1241.42(3:00) 190017392.5
  [1-5]28 58:03:36

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MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Monday Apr 29, 2019 #

7 AM

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

12 PM

Running 38:55 intensity: (20:53 @1) + (16:21 @2) + (1:41 @3) 6.17 km (6:18 / km) +127m 5:43 / km
ahr:120 max:144

Sunday Apr 28, 2019 #

10 AM

Orienteering 1:12:59 intensity: (1:18 @1) + (6:46 @2) + (21:55 @3) + (41:52 @4) + (1:08 @5) 11.29 km (6:28 / km) +350m 5:36 / km
ahr:158 max:179

Bucheggberger OL - HAL
Good run, clean, except for a couple of route choices.

Saturday Apr 27, 2019 #

11 AM

Roadbiking 1:06:12 intensity: (12 @0) + (23:25 @1) + (20:11 @2) + (9:04 @3) + (13:16 @4) + (4 @5) 25.56 km (23.2 kph) +626m
ahr:131 max:175 shoes: Scott Addict 10

2x10x30“/30“

Running 26:57 intensity: (19:35 @1) + (7:13 @2) + (9 @3) 4.39 km (6:09 / km) +10m 6:05 / km
ahr:118 max:141 shoes: Saucony Peregrine ISO (19)

Easy with renni

Friday Apr 26, 2019 #

12 PM

Swimming 20:13 [3] 1.1 km (18:23 / km)

Bike Commute 30:00 [3] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

Thursday Apr 25, 2019 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +25m
shoes: Scott Spark 900 (2017)

11 AM

Running intervals 58:55 intensity: (9 @0) + (3:53 @1) + (18:03 @2) + (18:01 @3) + (15:16 @4) + (3:33 @5) 11.17 km (5:16 / km) +52m 5:09 / km
ahr:146 max:178 shoes: Asics Kayano (15)

Lunch intervals 7x800m

Wednesday Apr 24, 2019 #

7 AM

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

7 PM

Swimming 50:50 [3] 2.03 km (25:06 / km)

Tuesday Apr 23, 2019 #

7 AM

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

11 AM

Running 38:14 intensity: (26 @0) + (13:31 @1) + (22:55 @2) + (1:22 @3) 6.07 km (6:18 / km) +123m 5:43 / km
ahr:122 max:148 shoes: Asics Kayano (15)

With O.

Monday Apr 22, 2019 #

9 AM

Roadbiking 5:17:53 intensity: (4:04 @0) + (3:24:54 @1) + (1:30:40 @2) + (17:27 @3) + (48 @4) 127.45 km (24.1 kph) +1532m
ahr:114 max:164 shoes: Scott Addict 10

With renni to Münsingen and with trix around the lake Thun, including the beautiful climb up to the Beatenberg.
C • Zäune mit 2 Strichen 4

Sunday Apr 21, 2019 #

11 AM

Running 1:11:11 intensity: (46 @0) + (4:26 @1) + (24:12 @2) + (19:27 @3) + (16:30 @4) + (5:50 @5) 14.18 km (5:01 / km) +92m 4:52 / km
ahr:146 max:178 shoes: Asics Gel Pursue 5 (19)

6x1km between 3:43 and 3:53. Felt ok, a bit warm tough. New shoes gave me blisters...

Saturday Apr 20, 2019 #

3 PM

Roadbiking 1:05:19 intensity: (3:12 @0) + (56:39 @1) + (5:23 @2) + (5 @3) 28.05 km (25.8 kph) +128m
ahr:103 max:131 shoes: Scott Addict 10

Easy loop with Irene including a stop at the Fischer Café in Ersigen.

Friday Apr 19, 2019 #

9 AM

Roadbiking 6:07:18 intensity: (1:15:00 @1) + (2:12:01 @2) + (2:33:03 @3) + (7:14 @4) 152.06 km (24.8 kph) +2934m
ahr:113 max:169 shoes: Scott Addict 10

Loop around the Napf. As close as possible on paved roads. Many meters climb. Nice!

Thursday Apr 18, 2019 #

12 PM

Running 41:36 intensity: (36 @1) + (39:17 @2) + (1:43 @3) 7.66 km (5:26 / km) +23m 5:21 / km
ahr:133 max:140

Wednesday Apr 17, 2019 #

2 PM

Roadbiking 3:11:57 intensity: (1 @0) + (28:55 @1) + (1:24:51 @2) + (1:06:25 @3) + (7:34 @4) + (4:11 @5) 82.19 km (25.7 kph) +1434m
ahr:137 max:224 shoes: Scott Addict 10

With Sabe & Röfe
Starting from Thurnen, doing a loop (after which we dropped Sabe at home) and then heading back towards Birgdorf with Rolf.
7 PM

Swimming 49:43 [3] 2.53 km (19:41 / km)

My bruised rib hurts while swimming. Not so fun.

Sunday Apr 14, 2019 #

10 AM

Orienteering 1:20:13 intensity: (5:39 @1) + (30:38 @2) + (36:49 @3) + (7:07 @4) 9.71 km (8:16 / km) +518m 6:31 / km
ahr:141 max:171 shoes: VJ Integrator (15)

1. Nationaler OL - Ahorn
Not my day, mistakes already to the first control, then a not so ideal route choice the fourth and Gile already caught me (4', but he was winning today).
Again wrong route to the 5th and even worse to the 6th. Decided to switch to a slower pace and enjoy the day...

Saturday Apr 13, 2019 #

11 AM

Running warm up/down 14:52 intensity: (1:31 @1) + (3:01 @2) + (10:20 @3) 2.4 km (6:12 / km) +34m 5:47 / km
ahr:140 max:156 shoes: VJ Integrator (15)

Warm up

Orienteering 37:23 intensity: (27 @1) + (8 @2) + (1:46 @3) + (32:27 @4) + (2:35 @5) 7.02 km (5:20 / km) +70m 5:04 / km
ahr:166 max:177 shoes: VJ Integrator (15)

Swiss Middle Distance Championchip H45 10/60
Good run, several small uncertainities and direction mistakes but no big losses.
2 PM

Roadbiking 1:17:24 intensity: (8:29 @1) + (30:40 @2) + (36:21 @3) + (1:54 @4) 38.51 km (29.9 kph) +294m
ahr:137 max:166 shoes: Scott Addict 10

MOM -> home

Friday Apr 12, 2019 #

7 AM

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

Thursday Apr 11, 2019 #

7 AM

Bike Commute 13:14 [0] 5.52 km (25.0 kph) +25m
shoes: Scott Addict 10

5 PM

Roadbiking 1:23:31 intensity: (1 @0) + (15:07 @1) + (23:47 @2) + (26:45 @3) + (11:51 @4) + (6:00 @5) 37.13 km (26.7 kph) +500m
ahr:141 max:196 shoes: Scott Addict 10

Wednesday Apr 10, 2019 #

7 PM

Swimming 48:23 [3] 2.13 km (22:46 / km)

Tuesday Apr 9, 2019 #

7 AM

Bike Commute 30:00 [0] 13.5 km (27.0 kph) +49m
shoes: Specialized Source 11

12 PM

Running 44:00 intensity: (2 @0) + (1:20 @1) + (35:26 @2) + (7:12 @3) 7.89 km (5:35 / km) +21m 5:30 / km
ahr:131 max:159 shoes: Asics Kayano (15)

Easy + 9x15“

Monday Apr 8, 2019 #

7 AM

Bike Commute 30:00 [0] 13.5 km (27.0 kph) +49m
shoes: Specialized Source 11

12 PM

Running 44:14 [3] 7.85 km (5:38 / km) +22m 5:34 / km
shoes: Asics Kayano (15)

Lunch run with P.

Sunday Apr 7, 2019 #

8 AM

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

Saturday Apr 6, 2019 #

10 AM

Running 2:06:06 intensity: (8 @0) + (30:35 @1) + (50:57 @2) + (43:57 @3) + (29 @4) 16.55 km (7:37 / km) +777m 6:10 / km
ahr:131 max:162 shoes: Salomon Speedcross 4 (17)

Finishing the week with a nice run to Giverola and up to Cadiretes. Down on nice singletrails. Trailfun with Christian and Valérie.

Friday Apr 5, 2019 #

10 AM

Roadbiking 6:37:28 intensity: (1:45 @0) + (2:44:18 @1) + (2:48:12 @2) + (1:02:22 @3) + (51 @4) 168.16 km (25.4 kph) +2541m
ahr:121 max:164 shoes: Scott Addict 10

Thursday Apr 4, 2019 #

9 AM

Roadbiking 6:27:13 intensity: (29 @0) + (2:04:31 @1) + (2:29:22 @2) + (1:41:30 @3) + (9:38 @4) + (1:43 @5) 171.43 km (26.6 kph) +2953m
ahr:126 max:187 shoes: Scott Addict 10

Turo de L‘Homme.

Wednesday Apr 3, 2019 #

10 AM

Running 2:09:17 [3] 14.57 km (8:52 / km) +725m 7:06 / km
shoes: Salomon Speedcross 4 (17)

Radical Trail along the coastline from Lloret de Mar to Tossa de Mar.

Tuesday Apr 2, 2019 #

10 AM

Bike 1:35:36 intensity: (40:00 @1) + (39:56 @2) + (15:40 @3) 18.2 km (11.4 kph) +792m
ahr:112 max:154

MTB from Tossa. Nice trails, fun day!

Bike 1:40:42 intensity: (1:07:15 @1) + (25:49 @2) + (7:38 @3) 20.0 km (11.9 kph) +500m
ahr:109 max:156

Monday Apr 1, 2019 #

10 AM

Roadbiking 5:01:59 intensity: (3:00:13 @1) + (1:51:19 @2) + (10:27 @3) 138.47 km (27.5 kph) +1480m
ahr:114 max:156 shoes: Scott Addict 10

Rocacorba & san Grau

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