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Training Log Archive: mikee

In the 31 days ending Mar 31, 2007:

activity	#	time	miles		km		+m	load
Running	20	16:43:04	110.6	(9:04)	178.0	(5:38)	2960	2948.4
Orienteering	5	5:17:28	25.1	(12:39)	40.4	(7:51)	1790	1266.6
Various	1	1:00:00						180.0
Total	22	23:00:32	135.71		218.4		4750	4395.0

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Thursday Mar 29, 2007 #

Running 39:09 [3] 8.0 km (4:54 / km) +25m 4:49 / km
ahr:146 shoes: Asics 05

Lunch run with P&A. Felt bad today.
Woke up with a sore throat but otherwise I felt ok. Too high HR for the effort during the run. After the training feeling tired and worn out, I hope I'm not getting really sick...

Wednesday Mar 28, 2007 #

Running 1:06:00 [2] 9.0 km (7:20 / km) +120m 6:52 / km
ahr:116

Easy run with Irene.

Sunday Mar 25, 2007 #

Event: 1. National Race / Basler Einzel OL

Orienteering race 1:21:48 [4] 9.9 km (8:16 / km) +550m 6:28 / km
ahr:176 shoes: VJ Integrator 06/1

1st National race - Schönmatt/Schauenburg - HAL (12/31)
Nice race with some snow on the ground which made it easy to find the controls because I was starting late. I had a so so race with several small mistakes. Some slightly wrong route choices and some larger wobbles in the control room made me loose 3-4 times 45-60". Not too bad but too much to be happy with it...
Irene said I am too creative with my route choices, I should try to keep it simpler... maybe she's right...?
Results

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)

Warm up and running back from the finish.

Friday Mar 23, 2007 #

Orienteering (night) 1:12:00 [4] 8.0 km (9:00 / km) +300m 7:35 / km
ahr:169 shoes: VJ Integrator 06/1

Bieler Nacht OL
Fun race with 5-10cm wet snow on the ground which made it a tough running. Tried not to push too hard because of the race on Sunday. Total of about 4-5' mistakes - some were looking for contols in indistinct green areas...

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Integrator 06/1

Running to the start for warm up.

Thursday Mar 22, 2007 #

Running 39:14 [3] 8.0 km (4:54 / km) +25m 4:50 / km
ahr:141 shoes: Asics 05

Lunch-run with Pädu.

Wednesday Mar 21, 2007 #

Running 1:04:00 [3] 10.0 km (6:24 / km) +120m 6:02 / km
ahr:128 shoes: Nike Air ZOOM Elite 06

Hüntu Loop with Chris and Irene.

Monday Mar 19, 2007 #

Running 41:04 [3] 8.0 km (5:08 / km) +25m 5:03 / km
shoes: Asics 05

Lunch-run with P&A.

Sunday Mar 18, 2007 #

Running 15:00 [3] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: VJ Integrator 06/1

Running to the start and back from the finish.

Orienteering race 1:14:30 [4] *** 8.5 km (8:46 / km) +600m 6:29 / km
ahr:169 shoes: VJ Integrator 06/1

Local Race in Olten, "Engelburg /Säli"
I had tired legs from the last few days, so I wasn't pushing too much. Technically I took 2 wrong route choices plus I searched one control in the circle (not sure if the map there is 100% ok).
Both route choices were actually rather obvious but I didn't take enough time to study them. I have to work on that and pay attention at the neational race next week where there will be many route coices.

C • route choices 2

Saturday Mar 17, 2007 #

Orienteering 11:42 [5] 3.0 km (3:54 / km) +10m 3:50 / km
shoes: Nike Air ZOOM Elite 06

J+S coach refresher course. The 'active' part were a total of 4 sprint courses (1-3-1.7 km) where on two you were the 'athlete' and on 2 you were the coach and had to observe your 'athlete'. This is my athlete part.
Map: "Erstfeld": urban terrain not too technical but some routechoices.

Orienteering 15:00 [3] 2.9 km (5:10 / km) +20m 5:00 / km
shoes: Nike Air ZOOM Elite 06

"Coach" part of the training.

Running warm up/down 15:30 [2] 2.2 km (7:03 / km) +20m 6:44 / km
shoes: Nike Air ZOOM Elite 06

Warm down after the sprints.

Friday Mar 16, 2007 #

Running long 1:55:00 [3] 18.0 km (6:23 / km) +450m 5:41 / km
ahr:137 shoes: Nike Air ZOOM Elite 06

Ran home from work via Lueg. I underestimated the downhill part, so it got a bit longer than planned. Never mind, it was a very nice run. I could enjoy the last daylight of today and probably the last run in warm weather for a while. They are predicting snow for next week...

Route

Thursday Mar 15, 2007 #

Running intervals 22:00 [5] 4.8 km (4:35 / km) +240m 3:40 / km

5x800m (roughly) +40m climb
Otzenberg loop: first slightly falling (300m) then a steep climb sloping off at the end.
2'00" jogging down between loops (-40m)
I felt incredibly good today: the goal was to do 5 loops between 3:40-3:50, I did 6x 3:40 +/-2"...

time ahr mhr
3:40 160 178
3:42 165 182
3:38 167 185
3:39 169 185
3:40 170 186
3:41 171 185

http://www.gmap-pedometer.com/?r=739339

Running warm up/down 36:00 [3] 6.0 km (6:00 / km) +155m 5:19 / km
shoes: Asics 05

Warm up/down and between intervals.

Wednesday Mar 14, 2007 #

Running 1:00:00 [3] 10.0 km (6:00 / km) +125m 5:39 / km
ahr:127 shoes: Nike Air ZOOM Elite 06

Hüntu loop with Irene.

Monday Mar 12, 2007 #

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

Lunch run with Pädu.

Sunday Mar 11, 2007 #

Orienteering race 1:02:28 [4] 8.1 km (7:43 / km) +310m 6:28 / km
shoes: VJ Integrator 06/1

Soubären OL (local race) - Schalenrain
Not my best performance in not the best terrain and not the best map... Rather thorny area and the green wasn't always properly mapped. Anyway, it was a nice run on a very nice sunny day!
I had a bit tired legs on the uphill and I didn't push too hard.
Results

Saturday Mar 10, 2007 #

Running 1:25:00 [2] 11.3 km (7:31 / km) +430m 6:19 / km
ahr:131 shoes: Nike Air ZOOM Elite 06

Easy run with Irene: Färnstu-Flüe

Friday Mar 9, 2007 #

Running 47:30 [3] 8.5 km (5:35 / km) +280m 4:48 / km
ahr:143 shoes: Asics 05

Lunch run with some climb.

route

Thursday Mar 8, 2007 #

Running 17:19 [5] 4.8 km (3:36 / km)
shoes: Asics 05

6x~800m, 90" recorvery

Time AHR MAXHR
2:47 161 178
2:57 164 180
2:50 171 184
2:57 171 183
2:53 172 185
2:55 173 185

Running warm up/down 35:00 [3] 6.4 mi (5:28 / mi)
shoes: Asics 05

Warm up/down and running between intervals.

Running warm up/down 36:00 [3] 6.0 km (6:00 / km) +155m 5:19 / km
shoes: Asics 05

Warm up/running between intervals

Note

Nice! Google Maps updated their data for Switzerland now you can scan through whole Switzerland at high resolution!
My interval loop today:
http://www.gmap-pedometer.com/?r=739339

C • high-res 1

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