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Training Log Archive: mikee

In the 31 days ending Aug 31, 2009:

activity	#	time	miles		km		+m	load
Roadbiking	8	13:32:00	226.49	(16.7/h)	364.5	(26.9/h)	4670	2588.0
Bike	5	9:33:00	102.84	(10.8/h)	165.5	(17.3/h)	3400	1852.0
Orienteering	7	6:26:08	23.67	(16:19)	38.1	(10:08)	1330	1490.8
Running	9	4:37:01	30.01	(9:14)	48.3	(5:44)	745	693.9
Various	3	4:10:00	6.71		10.8		685	270.0
Bike Commute	4	2:20:00	33.55	(14.4/h)	54.0	(23.1/h)	25	210.0
Swimming	3	38:59	0.9		1.45			123.9
Total	22	41:17:08	424.18		682.65		10855	7228.6

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Monday Aug 31, 2009 #

Running 39:45 [3] 8.0 km (4:58 / km) +25m 4:54 / km
shoes: VJ Integrator 08

Lunch run with Pädu.

Saturday Aug 29, 2009 #

Event: S2 Challenge

Swimming race 6:59 [4] 0.35 km (19:57 / km)

S2-Challenge: five stages, I competed with Irene as a couple. I did swim-roadbike-MTB and irene did inlineskat and run in between. We finished 25th of the 80 starters and are happy with it.

My swim was ok. We started every 12" and I had to pass three breast stroke swimmers in the first lane (we were zig-zaging in a regular pool). Afterwards I could swim my own rhythm until I got slowed down in the last lane by a slower simmer which I could not pass.

The race started with the least significant part: swimming. Did it really matter if you were 1' slower of faster over a 6-7h race...? Apparently it did, the best 5 person team was not the one first in the finish but the second one. They did not have chasing start, the swimming time time were just addet at the end.

Roadbiking race 2:32:00 [4] 75.0 km (29.6 kph) +1150m
shoes: BMC Carborazor

Road bike section. (29/81)
My first race on the road, I had no idea how fast to go (or not to go). The first uphill to the Moosegg I tried not to go to hard, afterwards it took some time until I got together with a guy who had roughly the same speed and we teamed up well. A few kilometers before the second uphill he escaped with a faster group but I lost the contact with them. The second uphill went well (and I caught the other guy again). The downhill to the finish was fun, there was a guy from a 5 person team powering and I was just tailing behind him and flying towards the changeover where I handed over to Irene.

http://connect.garmin.com/activity/12139450

Bike long 2:09:00 [4] 41.0 km (19.1 kph) +1150m
ahr:158 shoes: Scott MC 20

Bike section (12/80)
Irene had a very good run, I was surprised that she came back so early. I started well and got into a good rhythm. I was passing many bikers, mostly single athletes but also quite some couples were among them. I got a bit scared when my front wheel slipped in a fast downhill section on a gravel road. I could catch the bike again and continued a bit more careful...

Overall we're happy with our performance and it was a lot of fun.

http://connect.garmin.com/activity/12139487

Resulst

Friday Aug 28, 2009 #

Bike Commute 35:00 [1] 13.5 km (23.1 kph)
shoes: Scott MC 20

Thursday Aug 27, 2009 #

Bike Commute 35:00 [1] 13.5 km (23.1 kph)
shoes: BMC Carborazor

to work and back

Wednesday Aug 26, 2009 #

Roadbiking 52:00 [3] 24.0 km (27.7 kph) +100m
ahr:141 shoes: BMC Carborazor

From the office to the o-event (HR - Oberburg - Hindelban - Urtenen). including bike to work in the morning.

Orienteering race 42:11 [4] *** 6.8 km (6:12 / km) +50m 5:59 / km
ahr:169 shoes: VJ Integrator 08

Hindelbanker Abend OL - A
Didn't start too motivated but speed up a bit during the race. Some parts were very nice and runnable but some were quite ugly as well...

Roadbiking 35:00 [3] 16.5 km (28.3 kph) +100m
ahr:132 shoes: BMC Carborazor

Biking home from the o-event. Rather easy.

Sunday Aug 23, 2009 #

Roadbiking 1:10:00 [3] 35.0 km (30.0 kph) +450m
shoes: BMC Carborazor

A short loop with Rolf. Fun to bike with someone else.
Bu-Lueg-Affoltern-Sumiswald-Bu

Saturday Aug 22, 2009 #

Bike race (bike-o) 2:09:00 [4] 36.0 km (16.7 kph) +800m
ahr:157 shoes: Scott MC 20

Dachsener Bike-O, Cholfirst, HAL (7/12)
This was a very nice but tough bike-o. Many tricky singletrails, fun downhills and tough climbs.
Technically ok, except for three mistakes: to six I was reading 6-7 and took a wrong turn (1' lost). 6-7 I changed the origninally planned route because a small trail seemed to have some wood on the ground. Took a worse route instead... (anothe 1.5' lost). The worst one was to 19 where I missed a small trail and got onto an unmapped trail. It felt wrong but since I hadn't seen the other one so I thought I must be right. When I didn't find the control I followed my trail until I got to the road on the other side, found the right trail and had to bike back up.
Physically I didn't feel at my best. I have a slight cold and my legs felt tired. It was a lot of fun anyways!
Results
Garmin Track

Bike warm up/down 30:00 [2] 8.0 km (16.0 kph) +150m
shoes: Scott MC 20

Biking to the start (15') and the commute from Brugg to Birr because I didn't feel like waiting for the train.

Thursday Aug 20, 2009 #

Bike Commute 35:00 [3] 13.5 km (23.1 kph)

Wednesday Aug 19, 2009 #

Running intervals 50:00 10.5 km (4:46 / km) +25m 4:42 / km
shoes: Asics Kayano 08

warm up (10')
15x1' fast, 1' rest
cool down (10')

Roadbiking 1:00:00 [3] 28.0 km (28.0 kph) +100m
shoes: BMC Carborazor

Burgdorf-Bern

Various 10:00 [3] 1.8 km (5:33 / km) +-15m 5:48 / km

Swimming in the Aare (Marzili)

C • hehe, na ja das geht ja wie... 3

Bike Commute 35:00 [1] 13.5 km (23.1 kph) +25m

Sunday Aug 16, 2009 #

Swimming 22:00 [3] 1.1 km (20:00 / km)

@ the outdoor pool in Burgdorf. Isn't it nice to swim with the smell of freshly fried french fries in the air?

Roadbiking 2:28:00 [3] 63.0 km (25.5 kph) +1070m
ahr:146 shoes: BMC Carborazor

Nice ride to my Brother in Aarburg
Hot, but feels ok on the bike, except on the uphills.
Burgdorf - Lueg - Huttwil - Zell - Ebersecken - Pfaffnau - Vordemwald - Aarburg

Friday Aug 14, 2009 #

Roadbiking 1:50:00 [3] 44.5 km (24.3 kph) +750m
ahr:135 shoes: BMC Carborazor

After work: HR - Lützelflüh - Obergoldbach - Biglen - Utzingen - Oberburg - Burgdorf.
Including bike to work in the morning.

http://connect.garmin.com/activity/11185391

Thursday Aug 13, 2009 #

Running warm up/down 30:00 [2] 5.3 km (5:40 / km)
shoes: Asics Kayano 07

Before/after/in Between the intervals

Running intervals 17:52 [4] 5.0 km (3:34 / km) +20m 3:30 / km

5x1km on the trail along the Emme. Felt tough, need to learn to run fast again.

3:42
3:46
3:52
3:46
3:46

During the 3rd one all of a sudden a dog jumped at me. It was walking very slowly beside its women until I was precisely beside them, then it did a jump in my direction. I think I hit its head with my foot, maybe this teaches it something.

Wednesday Aug 12, 2009 #

Running 39:24 [3] 8.0 km (4:56 / km) +25m 4:51 / km
ahr:135 shoes: Asics Kayano 08

Lunch run with P&C.

Tuesday Aug 11, 2009 #

Roadbiking 2:00:00 [3] 50.0 km (25.0 kph) +600m
shoes: BMC Carborazor

After work: HR - Moosegg - Emmenmatt - Arnisäge - Hammegg - Schwanden - Lützelflüh - HR - Bu
So much fun with my new bike!

Sunday Aug 9, 2009 #

Roadbiking 1:05:00 [3] 28.5 km (26.3 kph) +350m
ahr:130 shoes: BMC Carborazor

Inauguration of my brand new BMC Carborazor which Rolf brought me yesterday. Feels nice and fast! 28" wheels on it which I will use for the S2 Challenge.
Short loop only, need to recover from last week.
Bu-Lueg-Wynigen-Niederösch-Kirchberg-Bu

Saturday Aug 8, 2009 #

Orienteering race 47:19 [4] ***** 3.2 km (14:47 / km) +220m 11:00 / km
ahr:163 shoes: VJ Integrator 08

Swiss-o-week - day 6 - Gibel

Again on the same map because the stage on the Lidernen had to be canceled due to high risk of thunderstorm. The weather turned out to be good, at least in the Muotathal.

Rehabilitation for yesterday. Today I knew what was expecting me and I had the right concept. I missed three control by roughly a minute. The first one (control 4) was completely stupid, probably the easiest control on the whole course right beside a trail. Just did not see it the first time. The second one (control 8) I was almost right, had the right attackpoint but just did not go far enough. The last mistake (control 12) ws only a minor one, I had problems interpreting the controus and first looked in the wrong spot.

The second time on the podium. 5th place in total. Nice ending of this SOW!
Results
Overall Results

Bike 1:35:00 [3] 35.0 km (22.1 kph) +350m
shoes: Scott MC 20

Stoos - Moorschach - Schlattli - Gibel (12 km 300m)

after the race:
Gibel - Schlattli - Muotathal (9km)

after taking a shower and eating lunch:
Muotathal - Schwyz (taking another "shower" on the way there...) (15km)

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +100m 5:00 / km
shoes: VJ Integrator 08

To the start.

Note

This is how it was on day 2:

C • en ächte pflotsch 2

Friday Aug 7, 2009 #

Orienteering race 58:53 [4] ***** 3.3 km (17:51 / km) +200m 13:42 / km
ahr:158 shoes: VJ Integrator 08

Swiss-O-Week - Stage 5 - Gibel

Argh! Very tricky terrain and very green and rocky as well. Completeley messed this one up. After an ok start I took the straight route to 4 instead of just running around and taking it from the trail. Messed the next one up as well because I did not slow down after the fast passage. Then ok until the 11th, on the 12th I still don't know exactly what happened... lost 7' on this one had to relocate twice...

I'm very reluctant with the ***** rating in technical intensity, but this one is certainly worth it!

Bike 50:00 [2] 13.0 km (15.6 kph) +300m
ahr:110 shoes: Scott MC 20

Stoos - Schlattli - Gibel (event center)

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +100m 8:00 / km
shoes: VJ Integrator 08

To the start.

Note

Whole Quickroute

Thursday Aug 6, 2009 #

Bike 1:35:00 [3] 17.5 km (11.1 kph) +650m
ahr:144 shoes: Scott MC 20

Biking from Stoos to the Eventcenter. A bit longer than expected because of a technical part.

Running 15:00 [3] 1.0 km (15:00 / km) +200m 7:30 / km
shoes: VJ Integrator 08

Running up to the start because I was late.

Orienteering race 1:26:00 [4] **** 9.0 km (9:33 / km) +180m 8:41 / km
ahr:161 shoes: VJ Integrator 08

Swiss-o-week - day 4 - Seenalp
downhill orienteering (1000m down). Not my specialty... Loose 20' to the first with an almost clean run.

C • Nice job!!! 4

Bike 45:00 [2] 15.0 km (20.0 kph)
shoes: Scott MC 20

From the eventcenter to Muotathal and further to Schlattli.

Swimming 10:00 [3]

Finishing the day with a short swim in the pool up at the Stoos.

Wednesday Aug 5, 2009 #

Various (Hike) 1:30:00 [1]

Rest day, we hiked from the Klingenstock to tge Fronalpstock. Very nice, beautiful views!

Tuesday Aug 4, 2009 #

Orienteering race 1:06:30 [4] ***** 7.2 km (9:14 / km) +290m 7:41 / km
shoes: VJ Integrator 08

Swiss-o-week - stage 3 - Glattalp
great terrain, first part fast and easy second half in tricky karst. Happy with my run loose a bit on a couple of the karst controls but not too bad. 1'30" because the lake was bigger than mapped and i had to run around. And I'm just too slow running through the karst.

Various (Hiking) 2:30:00 [1] 9.0 km (16:40 / km) +700m 12:00 / km

Hiking up to the starrt and back down again.

Monday Aug 3, 2009 #

Orienteering race 1:09:30 [3] **** 6.4 km (10:52 / km) +320m 8:41 / km
shoes: VJ Integrator 08

Swiss-o-week - stage 2 - Schwialppass
Rainy and slippery, mostly over meadows some karst. Not m. Best day, lost on a few routechoices plus a lot on the downhill sections...

Running warm up/down 40:00 [1] 4.0 km (10:00 / km) +250m 7:37 / km
shoes: VJ Integrator 08

Up to the start.

Sunday Aug 2, 2009 #

Event: Swiss O Week!

Orienteering race (City) 15:45 [5] *** 2.2 km (7:10 / km) +70m 6:11 / km

Swiss-o-week - stage 1 - Schwyz
City-o, good run. A couple small wobbles otherwise clean. Goal for this week fulfilled: on the podium ;-).

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

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