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Training Log Archive: mikee

In the 31 days ending Jul 31, 2006:

activity	#	time	miles		km		+m	load
Orienteering	11	11:20:15	46.17		74.3		2295	2323.0
Bike	3	10:50:00	95.07	(8.8/h)	153.0	(14.1/h)	2640	1950.0
Running	12	8:52:50	56.86	(9:22)	91.5	(5:49)	1245	1553.5
Various	1	1:00:00						180.0
Total	24	32:03:05	198.09		318.8		6180	6006.5

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Monday Jul 31, 2006 #

Running 47:30 [3] 7.0 km (6:47 / km) +240m 5:48 / km
ahr:128 shoes: Asics Kayano 06

Easy run in Oslo to the top of a nearby hill in a park. With Pädi, Vögi and Christoph.

Sunday Jul 30, 2006 #

Orienteering race 1:09:00 [4] **** 7.3 km (9:27 / km) +370m 7:32 / km
ahr:168 shoes: VJ Integrator 06/1

Nordvestgallopen 4th stage.
Vangen Aust. I wanted too much today. Started to fast and made some small booms in the beginning. ran to the 11th instead to the 3rd (2') plus another one at the 5th (1.5'). Afterwards I got soon tired (started to fast) and lost time due to small wobbles. Very tired at the end.

Results from the Nordvestgallopen

Saturday Jul 29, 2006 #

Orienteering race 59:00 [4] **** 6.9 km (8:33 / km) +350m 6:49 / km
ahr:170 shoes: VJ Integrator 06/1

Nordvestgaloppen 3rd stage.
Vangen Aust
Very good race! 1' each at 2nd and 10th otherwise clean.

Friday Jul 28, 2006 #

Various 1:00:00 [3]

4h hiking. Rainy but very nice.

Thursday Jul 27, 2006 #

Orienteering race 1:09:00 [4] **** 7.8 km (8:51 / km) +230m 7:43 / km
ahr:167 shoes: VJ Integrator 04

Nordvestgallopen 2nd stage.
Tverrfiellet, much better than yesterday. Boomed one control to the 6th otherwise rather clean.

Wednesday Jul 26, 2006 #

Event: Nordvestgaloppen

Orienteering race 1:13:00 [4] **** 8.0 km (9:08 / km) +230m 7:59 / km
ahr:170 shoes: VJ Integrator 04

Nordvestgaloppen 1st stage
Tverrfiellet
Not my day! 2' boom to the 7th, 7' to the 12th plus I forgot to punch the refreshment control! argh!!!

Tuesday Jul 25, 2006 #

Orienteering 56:00 [3] 8.0 km (7:00 / km) +230m 6:07 / km
shoes: VJ Integrator 04

Vangen Vest (Stryn), Training for Nordvestgaloppen.
Had some problems in the beginning but got used to the terrain with the time.

Monday Jul 24, 2006 #

Orienteering 36:00 [2] ****

Bjorndalsaetra, Kongsberg. (1:12'500).
Easy training before breakfast. Very nice terrain right beside our house.

Running 1:16:00 [3] 10.0 km (7:36 / km) +440m 6:14 / km
ahr:147 shoes: VJ Integrator 04

From the Geyteryghytta up to the top of some mountain. Some tricky footing plus crossing a knee deep ice water stream .

Sunday Jul 23, 2006 #

Orienteering 30:00 [3] **** 4.5 km (6:40 / km) +100m 6:00 / km
shoes: VJ Integrator 04

Gamlegrendasen (Kongsberg), very fast training was always focussed.

Saturday Jul 22, 2006 #

Orienteering 1:20:00 [2] **** 8.0 km (10:00 / km) +200m 8:53 / km
ahr:130 shoes: VJ Integrator 04

Korset (Kongsbeg). Hanging Markers plus shadowing Irene, rather easy.

Orienteering 41:00 [4] **** 5.0 km (8:12 / km) +180m 6:57 / km
ahr:165 shoes: VJ Integrator 04

Briksmyr, Middle distance training. Good training.

Friday Jul 21, 2006 #

Orienteering 1:20:00 [3] **** 8.0 km (10:00 / km)
shoes: VJ Integrator 04

O-Training Gmlegrendasen (Kongsberg, Norway)
Careful orienteering plus picking up some controls.

Tuesday Jul 18, 2006 #

Bike 2:30:00 [3] 35.0 km (14.0 kph) +540m
ahr:138 shoes: Scott MC 20

HR-Lützelflüe-Schiffmatt-Geissrüegge-Moosegg-Lützelflüe-HR-Burgdorf
with Dänu and Patrick.

Monday Jul 17, 2006 #

Running 38:30 [3] 8.0 km (4:49 / km) +25m 4:44 / km
shoes: Asics 05

The usual run along the Emme.

Sunday Jul 16, 2006 #

Running 1:04:00 [3] 9.0 km (7:07 / km) +175m 6:29 / km
ahr:128 shoes: Asics Kayano 06

Run with Irene. It was hot today and I felt tired.

Thursday Jul 13, 2006 #

Running 41:00 [3] 9.0 km (4:33 / km) +55m 4:25 / km
shoes: Asics 05

Lunch-time run along the Emme. 3x5' race pace.

Wednesday Jul 12, 2006 #

Running 40:12 [3] 8.0 km (5:02 / km) +25m 4:57 / km
ahr:142 shoes: Asics 05

We ran rather easy today because of the heat. However again a very refreshing dive in the Emme afterwards.

Tuesday Jul 11, 2006 #

Bike 2:20:00 [3] 35.0 km (15.0 kph) +400m
ahr:133 shoes: Scott MC 20

HR-Moosegg-Emmenmatt-HR-Burgdorf. After work with Dänu.

Monday Jul 10, 2006 #

Running 39:00 [3] 8.0 km (4:53 / km) +25m 4:48 / km
ahr:138 shoes: Asics 05

Run along the Emme.

Sunday Jul 9, 2006 #

Event: 4. Swiss National race (Davoser OL)

Orienteering race 1:12:00 [4] 7.6 km (9:28 / km) +360m 7:40 / km
shoes: VJ Integrator 04

4. Nationaler OL Davos, Drusetschawald, HE. 22/28
This was a very enjoyable race in the tricky Drusetschawald. Unfortunateley my performance was rather poor. Made a wrong route choice to the 2nd (1') but continued well until after about 60' I startet to make mistake after mistake (some 6' all together). Too bad because I navigated well in the tricky sections but made mistakes in less demanding areas. Looks like I have to practice to keep the concentration up for the whole race.
Results

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: VJ Integrator 04

Warm up/down, running to the start.

Saturday Jul 8, 2006 #

Orienteering race 15:15 [4] 3.2 km (4:46 / km) +45m 4:27 / km
shoes: Asics Kayano 06

Davoser Stadt Sprint
City-race in Davos: 15' Skore-O. Got them all except for 2 (3 points) but was 15" late (-4 points).
Results

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Kayano 06

Warm up/cool down.

Thursday Jul 6, 2006 #

Running 1:04:00 [3] 10.5 km (6:06 / km) +185m 5:36 / km
ahr:130 shoes: Asics Kayano 06

Run with Trix and Chris. Rothöchi.

Tuesday Jul 4, 2006 #

Running 45:00 [2] 6.0 km (7:30 / km) +50m 7:12 / km
shoes: Asics Kayano 06

Easy run with Irene. Did 10x30" sprint to show my legs what fast running would mean.

Monday Jul 3, 2006 #

Running 37:38 [3] 8.0 km (4:42 / km) +25m 4:38 / km
ahr:142 shoes: Asics 05

Run during lunchtime with P&A. Tired legs from yesterday. We took a swim in the refreshing Emme afterwards.

Sunday Jul 2, 2006 #

Bike 6:00:00 [3] 83.0 km (13.8 kph) +1700m
ahr:140 shoes: Scott MC 20

Very nice bike ride with Irene and Rolf. Rolf and I started in Burgdorf while Irene took the train to Wiler, in order to save about one hour of riding time. We went from Burgdorf - Lueg - Affoltern - Wiler. From here all along a typical 'Emmantal' ridge, mostly on tricky singletrails to Fritzenflue - Ahorn - Hochänzi - Napf (1407m.ü.M.). Here we took a break and had very delicous Aelplermakkaronen. Started the downhill part but after 10 Km I missed a trail and didn't realize it until 100 altimeter down. So we ended up riding down to Truabschachen in the valley on paved roads and not as planned on the ridge. From Truebschachen we took the nice trails along Ilfis and Emme down to Langnau-Lützelflüe-HR-Burgdorf.

Saturday Jul 1, 2006 #

Note

The mechanics at Rolf's Bike-Shop is a genious. He fixed my bike by drilling out the broken thread where the derailleur is fixed and inserting a bushing with a new thread.

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