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Training Log Archive: mikee

In the 31 days ending Dec 31, 2009:

activity # timemileskm+mload
  Running8 7:43:40 49.71(9:20) 80.0(5:48) 13401278.0
  Climbing7 6:45:0081.0
  Bike Commute6 3:15:00 36.66 59.0195.0
  Strength4 2:50:00122.0
  Orienteering1 21:40 2.11(10:15) 3.4(6:22)108.3
  Various1 10:0030.0
  Total21 21:05:20 88.48 142.4 13401814.3
  [1-5]17 13:20:20

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Thursday Dec 31, 2009 #

Running 45:00 [2] 7.2 km (6:15 / km) +120m 5:46 / km
shoes: Nike Zoom Vomero 3 (09)

Caloryburning run before the feast. Nice, easy with Irene. Great sunset.

Wednesday Dec 30, 2009 #

Strength (legs) 20:00 [1]

Climbing (bouldering) 45:00 [0]

between strength and afterwards

Various warm up/down (rope jumping) 10:00 [3]

Tuesday Dec 29, 2009 #

Running intervals 1:08:00 intensity: (58:00 @2) + (10:00 @4) 11.8 km (5:46 / km) +120m 5:29 / km
ahr:133 shoes: Nike Zoom Vomero 3 (09)

With Brunners and Irene in the Erdmannlistein. 2x 5' fast.

Monday Dec 28, 2009 #

Climbing (bouldering) 1:00:00 [0]

Finishing the wall, setting routes and climbing.

C • Climbing wall 1

Sunday Dec 27, 2009 #

Climbing 1:00:00 [0]

A bit of scewing routes and climbing after constructing 15 square meters of boulderwall on our galery. Nice!

Thursday Dec 24, 2009 #

Orienteering 16:00 [5] 2.4 km (6:40 / km)
ahr:171 shoes: VJ Sarva 08

Heiligmorgensprint I
Organized by Matthias Niggli, Start & finish in Simone's parents driveway. Starting three of us together (with Raphi Z, Jonas ?) with start and finish the same and three loops in between. I won this part with 3" ahead of Raphi.

http://connect.garmin.com/activity/20928050

Orienteering 5:40 [5] 1.0 km (5:40 / km)
ahr:175 shoes: VJ Sarva 08

Heiligmorgensprint II
Chase start for the second loop, Raphi beat me because I ran past one control (no flag, just a "Fähnli" hanging there) and an inferior route. And he could push a bit more in the end.

I heard that Chlöde ran it in 4:20...

http://connect.garmin.com/activity/20928051

Very nice training and a lot of fun!

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: VJ Sarva 08

Running to Luder's house and back plus some more warm up/down.

Monday Dec 21, 2009 #

Running 42:00 [3] 8.0 km (5:15 / km) +25m 5:10 / km
shoes: Asics Kayano 08

Easy lunch run with Pädu through the snow.

Climbing 1:00:00 [0]

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

Sunday Dec 20, 2009 #

Strength 1:00:00 [0]

Carrying our Christmas present down from M.s flat up to our flat: a bouldering wall...

Bike Commute 20:00 [1] 7.0 km (21.0 kph)
shoes: Scott MC 20

Easy bike home through the snow with Irene after returning the bus to the office.

Saturday Dec 19, 2009 #

Running long 2:12:00 [3] 21.0 km (6:17 / km) +700m 5:23 / km
shoes: VJ Sarva 08

With the Norska guys (including a 15 times world champ) from Tägertschi -Hürnberg - Lochberg - Häultigen back to C&T. Very nice to run through the white landscape and the powder on the ground. A bit cold though..
My legs were dead at the end. I dont't know if it was because of not running too much lately or because of getting jome after 3am last night...

Thursday Dec 17, 2009 #

Bike Commute 35:00 [1]
shoes: Scott MC 20

Snow, took my SUB today.

Wednesday Dec 16, 2009 #

Bike Commute 35:00 [1] 13.0 km (22.3 kph)
shoes: BMC Carborazor

Better than nothing.

Tuesday Dec 15, 2009 #

Bike Commute 35:00 [1] 13.0 km (22.3 kph)
shoes: BMC Carborazor

Monday Dec 14, 2009 #

Bike Commute 35:00 [1] 13.0 km (22.3 kph)
shoes: BMC Carborazor

Saturday Dec 12, 2009 #

Climbing 1:00:00 [0]

With Cyril @ the alte Spital in Solothurn.

Friday Dec 11, 2009 #

Event: Bern by Night II
 

Wednesday Dec 9, 2009 #

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

Busy week, glad I got a lunch run in.

Monday Dec 7, 2009 #

Climbing 1:00:00 [0]

Part 4: Climbing
5b, 5c, 5c, 6a, 6a+, 6b, (6b+), (6c), 6b+, 7a+ ;-) that's at least what it's rated...

Note

Part 5: Roman-Irish spa

now I'm relaxed..

Sunday Dec 6, 2009 #

Running 50:00 intensity: (35:00 @2) + (15:00 @4) 8.0 km (6:15 / km) +200m 5:33 / km
shoes: Nike Zoom Vomero 3 (09)

Wellness weekend in Morschach part 1: jogging with Irene, uphills a bit faster.

Climbing 1:00:00 [0]

Part 2: Climbing in the Swiss Holiday Park
5b, 5a+, 5b+, 6a, 6a, 6b+, 6b+, 6c, 6c, (7a), (7a/b), 6b+
well, the rating is probably a bit soft..

Note

Part 3: Sauna :-)

Saturday Dec 5, 2009 #

Strength (Move) 1:00:00 [1]

Helping my brother to move his flat. Sore muscles the day after, so this counts as training...

Thursday Dec 3, 2009 #

Bike Commute 35:00 [1] 13.0 km (22.3 kph)
shoes: BMC Carborazor

Bike to work and back.

Wednesday Dec 2, 2009 #

Running 57:00 [3] 11.0 km (5:11 / km) +150m 4:51 / km
shoes: Asics Kayano 07

Hüntu loop with Chris.

Tuesday Dec 1, 2009 #

Strength 30:00 [1]

Core

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