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Training Log Archive: mikee

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+m	load
Running	17	12:42:12	91.71	(8:19)	147.59	(5:10)	1250	2368.1
Orienteering	6	6:54:04	20.07		32.3		1175	1107.9
Climbing	4	4:00:00						48.0
Bike Commute	2	1:20:00	16.16	(12.1/h)	26.0	(19.5/h)		80.0
Total	22	24:56:16	127.93		205.89		2425	3604.0
[1-5]	22	20:56:16

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Tuesday Mar 31, 2009 #

Running 44:00 [3] 9.1 km (4:50 / km) +50m 4:42 / km
ahr:147 shoes: Asics Kayano 08

Lunch run with Pädu. A bit longer than usual because he signed up for the GP as well and wants to build up a bit.

I am feeling much better than yesterday but not yet 100%. Planning to do an interval tomorrow.

Monday Mar 30, 2009 #

Note
(sick)

The weekend payed it's toll: today I feel sick. Not enough sleep and two days out in the rain/cold... Let's see if a good night of sleep will help.
Positive note: my foot doesn't hurt anymore!

Sunday Mar 29, 2009 #

Event: 2. Nationaler OL (AG)

Orienteering 1:30:00 [1]
shoes: VJ Integrator 08

Linnerberg Nat A.
Control setting and picking up after the event.
I'm really glad everything went well! We got a lot of good responses on our courses it seems that the people really liked it. For many it was tough though, steep terrain and very wet and soft ground.

C • Coole Bahn 10

Saturday Mar 28, 2009 #

Orienteering 1:15:00 [1]
shoes: VJ Sarva 08

Setting controls for tomorrow.

Note

Foot felt fine today after afew days of discomfort.. I hope it will stay this way so that i can restart the training next week.

Wednesday Mar 25, 2009 #

Note
(injured) (rest day)

Left foot started to hurt yesterday during the end of the run. Somewhere in the middle of the ball of the foot. I'll give it a few days rest and hope it is nothing serious.
After a bit of googleing it looks like this is Morton's Neuroma.

Tuesday Mar 24, 2009 #

Running 50:21 [3] 9.5 km (5:18 / km) +130m 4:58 / km
shoes: Asics Kayano 08

Lunch run. First bit with Claudia but she turned around because her Tetanus shot from two days ago hurt. I went on for the slightly longer loop.

Climbing 1:00:00 [0]

Some bouldering @ the Alte Spital in Solothurn. With Alexandra and met Roman.

Monday Mar 23, 2009 #

Running 38:19 [3] 8.0 km (4:47 / km) +25m 4:43 / km
ahr:139 shoes: Asics Kayano 08

Lunch run with Adrien.

Sunday Mar 22, 2009 #

Event: 1. Nationaler OL (SO)

Orienteering race 1:08:15 [4] 9.8 km (6:58 / km) +360m 5:53 / km
ahr:172 shoes: VJ Integrator 08

1st National Race - Martinsflue - H35
This was a good run on a beautiful day in a fast and tricky forest. I had a good feeling and was in full control most of the time. There are ony a few minor wobles:
#3: misread teh knoll with the spur, 20",
12-13: route? no idea if this is ideal,
16-17: stupid one, I was reading the control the wrong way around, realized it when I was on the lower trail 30",
18-19: could be that the map is a bit sketchy there, I had the feeling that the open was not mapped propperly, 20",
21-22 route and execution not good, didn't prepare this one properly, should have pepared it 20-21 instead of trying to stay ahead of Seline... (1'?).
A total of 2-3' is ok for this forest.

Map
Results

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Integrator 08

Friday Mar 20, 2009 #

Orienteering race (Night) 53:19 [3] **** 7.2 km (7:24 / km) +200m 6:30 / km
ahr:161 shoes: VJ Integrator 08

Berner Nacht Ol - Frienisberg - HAL
Good run, no big mistakes, while approaching #4 I was unsure because the green was much bigger than on the map. Took some challenging routes in order to practise.
This was a lot of fun!

Thursday Mar 19, 2009 #

Running 38:30 [3] 8.0 km (4:49 / km) +25m 4:44 / km
ahr:138 shoes: Asics Kayano 08

Lunch run along the Emme.

Bike Commute 40:00 [1] 13.0 km (19.5 kph)

To work and back.

Wednesday Mar 18, 2009 #

Bike Commute 40:00 [1] 13.0 km (19.5 kph)

First time after this long winter. Still a bit cold in thee morning but very enjoyable on the way home.

Tuesday Mar 17, 2009 #

Running tempo 27:00 [4] 7.0 km (3:51 / km)
shoes: Asics Kayano 08

3x9' slightly below 4'/km.

Running 30:00 [3] 4.7 km (6:23 / km)
shoes: Asics Kayano 08

Warm up/down and running between intervals.

Monday Mar 16, 2009 #

Running 39:40 [3] 8.0 km (4:58 / km) +25m 4:53 / km
ahr:136 shoes: Asics Kayano 08

Lunch run with P&A.

Climbing 1:00:00 [0]

@ the Magnet with Rolf.
Bouldering while waiting for Rolf, 5b+, 5c+, (6b+), (6c), 6a, 5c
Rolf did a 7a onsight!

Sunday Mar 15, 2009 #

Running 1:34:00 [3] 16.0 km (5:53 / km) +450m 5:09 / km
ahr:140 max:171 shoes: Asics Kayano 07

Burgdorf-Rothöchi-Glöri-Schneiteberg-Burgdorf

Nice, longish run. Legs a bit tired towards the end.

Laufroute 132502 - powered by Runmap

Saturday Mar 14, 2009 #

Orienteering 1:04:30 [4] 7.3 km (8:50 / km) +390m 6:58 / km
ahr:168 shoes: VJ Integrator 08

Testrunning H35 @ Linnerberg. Nice day and I like the woods. A bit more fallen trees than we expected so the times will be in the upper range from what we were aiming for. On one leg I tested an alternative rout, I wonder how it will compare to the other ones.

Running 16:40 [3] 1.8 km (9:16 / km) +150m 6:32 / km
shoes: VJ Integrator 08

Running to the start.

Thursday Mar 12, 2009 #

Running 38:24 [3] 8.0 km (4:48 / km) +25m 4:44 / km
ahr:143 shoes: Asics Kayano 08

Lunch run with Claudia.

Wednesday Mar 11, 2009 #

Running 39:50 [3] 8.0 km (4:59 / km) +25m 4:54 / km
ahr:136 shoes: Asics Kayano 08

Lunch run with P&A.

Climbing 1:00:00 [0]

Bouldering with Rolf and Irene @ the Alte Spital in Solothurn.

Tuesday Mar 10, 2009 #

Running intervals 15:00 [5] 4.0 km (3:45 / km)
shoes: Asics Kayano 08

15x1' @ 3:45 roughly

Running warm up/down 28:00 [3] 5.09 km (5:30 / km)
shoes: Asics Kayano 08

Warm up/donw and jogging between the intervals.

Monday Mar 9, 2009 #

Note

busy

Sunday Mar 8, 2009 #

Note

lazy

Saturday Mar 7, 2009 #

Orienteering race (night) 1:03:00 [4] 8.0 km (7:53 / km) +225m 6:54 / km
ahr:157 shoes: VJ Integrator 08

Oberaargauer Nacht OL. "Oenzberg" HAL (8/14) Results
Good start, to 9 I mad a small mistake because I had taped my cluesheet over part of the map (forgot my cluesheet holder). Small mistakes to 10 and 11 plus abigger one to 12. To 16 I got stuck in an area with fallen trees (which you could copy from a map in the changing room but I did not see this map..). Searching #20 in the circle.
All in all not so good. Too many small mistakes but it was a very good exercise, 28 controls in 60': you had to stay focussed all the time! FUN!

Friday Mar 6, 2009 #

Running 38:21 [3] 8.0 km (4:48 / km) +25m 4:43 / km
ahr:146 shoes: Nike Air ZOOM Elite 06

Lunch run with Adrien. Fresh snow, this winter will never end..

Climbing 1:00:00 [0]

Climbing @ the Magnet with Rolf and Irene.
5b+, 5c, 6a, 6a, (6c), (6b), 5c, 6b

Wednesday Mar 4, 2009 #

Running 38:38 [3] 8.0 km (4:50 / km) +25m 4:45 / km
ahr:140 shoes: Nike Air ZOOM Elite 06

Lunch run with P&A.

Tuesday Mar 3, 2009 #

Running intervals 24:29 [4] 6.4 km (3:50 / km)
shoes: Nike Air ZOOM Elite 06

4x ~1600m - 2' rest
6:02 165 177
6:01 174 182
6:11 176 183
6:15 176 183
first couple to fast and had to pay for it on the last one...

Running 36:00 [3] 6.0 km (6:00 / km) +40m 5:48 / km
shoes: Nike Air ZOOM Elite 06

Warm up/down and jogging between the intervals.

Monday Mar 2, 2009 #

Running 40:00 [3] 8.0 km (5:00 / km) +25m 4:55 / km
ahr:141 shoes: Nike Air ZOOM Elite 06

Lunch run with Adrien. Wet from above and ground...

Sunday Mar 1, 2009 #

Running 1:15:00 [3] 12.0 km (6:15 / km) +230m 5:42 / km

Longish run. Tired legs from yesterday and hamsrings hurt. Nice and warm.

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