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Training Log Archive: mikee

In the 31 days ending Dec 31, 2007:

activity # timemileskm+mload
  Running16 17:48:40 105.2(10:10) 169.3(6:19) 41152988.0
  Climbing5 5:00:00396.0
  XC-Skiing (Skate)1 1:20:00 12.43(6:26) 20.0(4:00) 120240.0
  Total21 24:08:40 117.63 189.3 42353624.0
  [1-5]19 21:08:40

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Monday Dec 31, 2007 #

Note

Ok, this is my review 2007 and goals for 2008:

Comparison 2004/2005/2006/2007

Hours spent

2004200520062007
Running 157h141h 112h125h
Orienteering 108h*71h 59h54h
Biking& var. 30h 15h 95h48h
SUM 293h 232h 266h227h

*36h Rogaining

Goals I set Jan 07:
    Run 110h by May 1st (including O), this equals an average of 5h per week.

I did only 100 but I'm happy with it, it was good to set such a measurable goal, it made me follow a plan.
    1-2 Quality session per week (intervals, hills, off-trail, orienteering (race))
I did this for the first part of the season (May) afterwards Gigathlon took too much time to train well
    2 strength training per week (climbing counts as strength training).
Hmm not ok, I have to work on this...
    Focus on the weekend May 12th/13th (sprint champs and middle distance champs).
I had to go to the US the week before which made this goal obsolete. But I focused on the US team trials the week before where I had a good run (Sat, Middle) and a very good run (physically and technically) on Sunday.

Goals 2008 will follow....

Running long 2:15:00 [3] 19.5 km (6:55 / km) +590m 6:01 / km
ahr:133 shoes: Asics Kayano 07

Nice, long run with Chris, Trix and Irene. Burgdorf - Oberburg - Oschwand - Wasengegg - Biembach.

Sunday Dec 30, 2007 #

Running 1:05:00 [3] 11.0 km (5:55 / km) +150m 5:32 / km
shoes: Asics Kayano 07

Before Brunch with Chris, Trix and Irene.

Friday Dec 28, 2007 #

Climbing 1:00:00 [3]

Climbing with Rolf and Irene @ the Magnet:
5b, 5b+, 5b+, 6a, (6b), (6b+), (6a+), (6a+)
somehow not my best day..

Thursday Dec 27, 2007 #

Running 1:00:00 [3] 10.0 km (6:00 / km) +330m 5:09 / km
ahr:135 shoes: Nike Air ZOOM Elite 06

Lunch-time run with Chris: Schallenberg-Höchi-Rüegsau.

Wednesday Dec 26, 2007 #

XC-Skiing (Skate) 1:20:00 [3] 20.0 km (4:00 / km) +120m 3:53 / km
ahr:160

XC sking with Irene, Chris and Trix in Heimeschwand. There was just about enough snow left for skiining but the conditions were still pretty good.

Tuesday Dec 25, 2007 #

Running 1:10:00 [2] 10.7 km (6:33 / km) +270m 5:49 / km
ahr:135

With Irene: Büttikofen Färnstu.

Sunday Dec 23, 2007 #

Running 1:28:00 [2] 11.4 km (7:43 / km) +360m 6:40 / km
ahr:132 shoes: Asics Kayano 06

longish run with Irene: Färnstu-Flüe.

Saturday Dec 22, 2007 #

Climbing 1:00:00 [0]

with Irene @ the Magnet: 5a+,5b, 5b+, 6a, 6b, (6b), 6b, (6b), (6a), (5b+)

Wednesday Dec 19, 2007 #

Running 40:58 [3] 8.0 km (5:07 / km) +25m 5:03 / km
ahr:132 shoes: Nike Air ZOOM Elite 06

Lunch run with P&A&B.

Monday Dec 17, 2007 #

Running 40:10 [3] 8.0 km (5:01 / km) +25m 4:57 / km
shoes: Nike Air ZOOM Elite 06

Lunch-run with P&A.

Sunday Dec 16, 2007 #

Running 1:00:00 [3] 8.8 km (6:49 / km) +330m 5:44 / km
ahr:127 shoes: Asics Kayano 06

Morning run in Mägenwil with Irene before heading for my Grandma's 90th birthday.
C • Maiengrün? 2

Thursday Dec 13, 2007 #

Running 1:16:00 [3] 12.0 km (6:20 / km) +400m 5:26 / km
ahr:139 shoes: Asics Kayano 06

Ran home from work: HR-Rachisberg-Busswil-Flüe-Burgdorf.

Wednesday Dec 12, 2007 #

Running 38:16 [3] 8.0 km (4:47 / km) +25m 4:43 / km
ahr:142 shoes: Nike Air ZOOM Elite 06

Lunch run with Pädu.

Monday Dec 10, 2007 #

Climbing 1:00:00 [0]

Nice climbing @ the Magnet with Irene and Rolf:
5a+, 5c, 5c+, 6a, (6b), 6b, (6b+), (6b+/6c), (6a+)

Running 41:16 [3] 8.0 km (5:10 / km) +25m 5:05 / km
ahr:141 shoes: Nike Air ZOOM Elite 06

Lunch run with Pädu and Benjamin.

Sunday Dec 9, 2007 #

Running long 2:10:00 [3] 18.0 km (7:13 / km) +410m 6:29 / km
ahr:134 shoes: Asics Kayano 06

with Chris, Trix and Irene. Rothöchi.

Friday Dec 7, 2007 #

Climbing 1:00:00 [3]

Climbing with Irene and Rolf at the Magnet - not my best day:
5b (up/down), 5c, 5c+, 6a, 6b*, (6b - already completely tired out) + some bouldering.

Thursday Dec 6, 2007 #

Running 45:00 [3] 7.5 km (6:00 / km) +330m 4:55 / km
shoes: Nike Air ZOOM Elite 06

Lunch run with Dänu. Up to the Schallenberg.

Wednesday Dec 5, 2007 #

Running 39:00 [3] 8.0 km (4:53 / km) +25m 4:48 / km
shoes: Nike Air ZOOM Elite 06

Lunch run with Benjamin and Claudia.

Tuesday Dec 4, 2007 #

Running 1:00:00 [2] 9.6 km (6:15 / km) +160m 5:46 / km
shoes: Nike Air ZOOM Elite 06

With Irene, Chris and Trix. From Oberburg to the Füe and back.

Monday Dec 3, 2007 #

Climbing 1:00:00 [0]

with Rolf and Irene @ the Magnet
5a (up/down), 5b (up/down), 5c, 6a+, 6b, 6b, (6b+), 6a

Sunday Dec 2, 2007 #

Running 1:20:00 [3] 10.8 km (7:24 / km) +660m 5:40 / km
shoes: Asics Kayano 06

Running on well known trails: with Urs from Ennetbaden up to the Burghorn and back. Windy and clowdy but still very nice view of the Alps from up there.

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