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Training Log Archive: mikee

In the 31 days ending Aug 31, 2007:

activity	#	time	miles		km		+m	load
Bike	5	12:39:00	80.47	(6.4/h)	129.5	(10.2/h)	3955	2596.0
Running	11	7:58:55	55.86	(8:34)	89.9	(5:20)	800	1434.3
Orienteering	6	6:06:55	23.55	(15:35)	37.9	(9:41)	1545	1288.7
Inlineskate	4	4:32:00	50.95	(11.2/h)	82.0	(18.1/h)	280	683.0
Various	1	41:00	4.04	(10:09)	6.5	(6:18)		123.0
Strength	1	15:00						15.0
Total	22	32:12:50	214.87		345.8		6580	6139.9

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Thursday Aug 30, 2007 #

Running 1:05:00 [3] 11.0 km (5:55 / km) +250m 5:18 / km
ahr:132 shoes: Asics Kayano 06

Büttkofen-Färnstu Loop with Chris and Irene.

Sunday Aug 26, 2007 #

Bike race (Bike-O) 1:25:00 [4] 22.0 km (15.5 kph) +500m
ahr:142 shoes: Scott MC 20

Pfäffiker Bike-O HAK

I could not resist and had to challenge my brother at the bike-o. Despite my tired leg he had no chance and I even won the class (well it was men short only).

Results

Saturday Aug 25, 2007 #

Various race (canoe) 41:00 [3] 6.5 km (6:18 / km)

Walensee-Adventurerace
Canoe section

Inlineskate race 1:01:00 [3] 20.0 km (19.7 kph)
shoes: Rollerblade

Rollerblade section

Bike race 17:00 [4] 2.5 km (8.8 kph) +130m

short transition on the bike to the o-section

Orienteering race 35:00 [4] 4.2 km (8:20 / km) +180m 6:52 / km
shoes: Salomon 07

o-section - not very difficult ;-).

Bike race 3:37:00 [4] ** 25.0 km (6.9 kph) +1100m
shoes: Scott MC 20

Bike-section

I bonked after about 4h into the race. We had to stop for a few minutes, I had to cool my head and eat something (I thought I had eaten enough...?). While before I was towing Irene a lot, afterwards we were more or less equally fast.

The race finished up with a tirolienne across the Alpamare (a water fun park). Afterwards we had free entry though we were too tired to have fun in the park.
We enjoyed the race very much and had a lot of fun.

We finished 4th out of 6 in the mixed strong class and could even leave some men teams behind.
Results

C • nice!! 2

Thursday Aug 23, 2007 #

Running 40:08 [3] 8.0 km (5:01 / km) +25m 4:56 / km
ahr:139 shoes: Nike Air ZOOM Elite 06

Lunch run.

Wednesday Aug 22, 2007 #

Orienteering race 46:18 [4] 7.0 km (6:37 / km) +200m 5:47 / km
ahr:172 shoes: VJ Integrator 07

Evening race "Düttisberg" 3/18

This map is 5' from home but never ran an o-course on it. I had a good run but felt a bit tired legs still. Just a few minor mistakes (none more than 30").
Results

Bike 30:00 [3] 8.0 km (16.0 kph) +100m
shoes: Scott MC 20

Bike to the O-race and back.

Monday Aug 20, 2007 #

Running 39:15 [3] 8.0 km (4:54 / km) +25m 4:50 / km
shoes: Nike Air ZOOM Elite 06

Lunch run with Pädu.

Saturday Aug 18, 2007 #

Running 52:15 [3] 8.6 km (6:05 / km) +200m 5:27 / km
ahr:141 shoes: Asics Kayano 06

We visited Höbi and Karin today so I took a run with Höbi while Irene ran with Karin afterwards. We ran up the Eitenberg and back along the Reuss. Nice to be 'back', haven't run here for years.

Friday Aug 17, 2007 #

Inlineskate 1:15:00 [2] 21.0 km (16.8 kph) +120m
ahr:119 shoes: Rollerblade

Burgdorf-Münchenbuchsee (we were invited for dinner at Irenes Cousine). A lot of up and down...

Thursday Aug 16, 2007 #

Running 40:55 [3] 8.0 km (5:07 / km) +25m 5:02 / km
ahr:137 shoes: Nike Air ZOOM Elite 06

Lunch run with P&A.

Wednesday Aug 15, 2007 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Sarva

Running to the start.

Orienteering race 20:12 [4] ** 3.2 km (6:19 / km) +15m 6:10 / km
ahr:176

Evening race in Oberburg "Emmen-Schachen"
First part was in urban terrain, second in the (easy) forest. Made one mistake just after entering the forest where I didn't dare to take the direct route (it was so green...) and ran around on trails. Lost probably 30" there.
Legs were tired (no wonder after my training lately...).

Tuesday Aug 14, 2007 #

Inlineskate 1:18:00 [3] 25.0 km (19.2 kph) +90m
ahr:129 shoes: Rollerblade

Another try at Inlineskating. Same route as last week plus added a loop from Aeflige to Utzensdorf, unfortunately on bad roads (a lot of split on it).

C • gigathlon.... 3

Monday Aug 13, 2007 #

Running 41:00 [3] 8.0 km (5:08 / km) +25m 5:03 / km
shoes: Nike Air ZOOM Elite 06

Lunch-run with P&A

Sunday Aug 12, 2007 #

Bike 4:30:00 [3] 42.0 km (9.3 kph) +1400m
ahr:120 shoes: Scott MC 20

With Irene from Wolhusen - Schwarzenberg - Stäfeli - Trockenmattsattel - Hüenerhubel - Usserberg - Ränggloch - Reussbühl.
Nice day and good trails on the uphill. The downhill was a very poor trail, first very steep (pushing downhill...) and then many small land slides across the trail where we had to carry the bike. We still had a lot of fun!

Saturday Aug 11, 2007 #

Event: R'ADYS Mountain Marathon

Running warm up/down 38:00 [3] 7.5 km (5:04 / km)
shoes: Asics Kayano 06

Warm up/down before and after the intervals

Running intervals 15:00 3.8 km (3:57 / km)
shoes: Asics Kayano 06

3x 10x(15" fast 15" slow). "Intermitting" intervals, interesting havent tried this before...

Friday Aug 10, 2007 #

Inlineskate 58:00 [2] 16.0 km (16.6 kph) +70m
ahr:112 shoes: Rollerblade

With Irene: Burgdorf - Kirchberg - Aefligen - Kirchberg - Büttikofen - Burgdorf.
First time Inlineskating since 2003. First I felt rather unsafe but got back into it after some time.
Looks like you need some muscles that aren't used to work. Can't really push my HR on the Skates...

Strength (core) 15:00 [1]

Thursday Aug 9, 2007 #

Running 57:47 [3] 9.0 km (6:25 / km) +200m 5:47 / km
ahr:123 shoes: Asics Kayano 06

Run with Chris. Büttikofen-Färnstu.

Wednesday Aug 8, 2007 #

Running 40:00 [3] 8.0 km (5:00 / km) +25m 4:55 / km
shoes: Nike Air ZOOM Elite 06

Again with Pädu during Lunchtime. My legs were even heavier than yesterday, looks like I'm very slow at recovering...

Tuesday Aug 7, 2007 #

Running 39:35 [3] 8.0 km (4:57 / km) +25m 4:52 / km
shoes: Nike Air ZOOM Elite 06

Lunch run with Pädu along the Emme. Not too hot but still a bit humid. Legs still feel a bit tired but as we were not pushing too much it was ok.

Sunday Aug 5, 2007 #

Bike 2:20:00 [3] 30.0 km (12.9 kph) +725m
ahr:130 shoes: Scott MC 20

Instead of the second day of the Bündnerweekend I decided to go for a bike trip. Took the lift up to the Hörnli then down to the Urdensee, Urdenen and up to the Ochsenalp. Finished up with biking through the O-area and saw both Mom and Dad in action.

Saturday Aug 4, 2007 #

Orienteering race 1:26:25 [4] **** 8.5 km (10:10 / km) +450m 8:02 / km
ahr:167 shoes: VJ Integrator 07

Bündnerweekend (local race) Arosa. HAL (26/30)
Nice race in the wonderful Arosa area. The beginning went ok until about half way through where I started to make some mistakes and lost time with a route choice through a very poorly runnable area.

Results

My legs were completeley waste at the final uphill. I will skip the local race tomorrow and do some biking instead.

Friday Aug 3, 2007 #

Note

Travel day Trentino -> Chur

Thursday Aug 2, 2007 #

Orienteering 1:29:00 [3] ***** 8.0 km (11:08 / km) +400m 8:54 / km
ahr:146 shoes: VJ Integrator 07

O-Training Mt Penegal.
Just ran a course for my own in this wonderful area. Very tired legs towards the end.

Wednesday Aug 1, 2007 #

Orienteering 1:30:00 [3] ***** 7.0 km (12:51 / km) +300m 10:35 / km
shoes: VJ Integrator 07

O Training Mt Penegal (Val di Non, Trentino)
On our way back from Slovenia we decided to stop in the Val di Non to get some more O-Training in. This is such a beautiful area, not only for orienteering!
First part of the training Irene and I set streamers for Chris and Trix, second half I ran close to race pace. I felt good and was able to navigate well in this technical area.

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