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Training Log Archive: mikee

In the 31 days ending May 31, 2010:

activity # timemileskm+mload
  Running13 10:58:57 65.41(10:04) 105.26(6:16) 18931756.4
  Various4 10:05:01 19.33(31:18) 31.11(19:27) 15001 /1c100%615.0
  Orienteering6 5:24:03 23.74(13:39) 38.21(8:29) 12251201.7
  Bike1 4:00:00 49.71(12.4/h) 80.0(20.0/h)240.0
  Climbing3 2:20:0028.0
  Strength1 25:0025.0
  Total24 33:13:01 158.19 254.58 46181 /1c100%3866.2
  [1-5]21 30:53:00

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Monday May 31, 2010 #

9 AM

Climbing 1:00:00 [0]

Close to the camping, we bouldered at the "Happy Boulders" from 9 till noon.
After that, we got ready for the driving to Palm Springs. Got too hot for climbing anyway.
(c) by renni

Sunday May 30, 2010 #

7 PM

Various (hike) 6:00:00 [1] 11.0 mi (32:44 / mi) +600m 27:59 / mi

Jess and Max had planned a hike up to Bishop Pass, and because it was too hot for climbing during the day, we decided to join them for as long as we could without crampons and iceaxes. The snow was soft the whole way, so we ended up at the pass with them.
(c) by Renni (me=lazy)

Saturday May 29, 2010 #

3 PM

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

Met up with Jess and Max in Bishop. After lunch we put up the tents and then went in a bit higher - and therefore cooler - area, the "Buttermilks" for some bouldering.
(c) by renni

Friday May 28, 2010 #

7 AM

Running 35:47 intensity: (2:23 @1) + (29:34 @2) + (3:50 @3) 5.74 km (6:14 / km) +72m 5:52 / km
ahr:132 max:147 shoes: Asics Kayano 08

Early morning run around the Wawona Meadow loop. This time I did the whole loop...

Thursday May 27, 2010 #

9 AM

Running 1:03:02 intensity: (3:43 @1) + (44:45 @2) + (5:26 @3) + (9:08 @4) 10.06 km (6:16 / km) +111m 5:56 / km
ahr:133 max:166 shoes: Asics Kayano 08

Morning run "around" the Wawona Meadow loop. After about 3/4 we were getting worried that we are still running in the same direction and turned around...
12 PM

Various (hike) 4:00:00 [1] 12.3 km (19:30 / km) +900m 14:17 / km

Hike up to the upper Yosemite Falls. Nice hike, but changing weather: snow, rain, sun....

Wednesday May 26, 2010 #

11 AM

Running long 2:05:17 [2] 16.21 km (7:44 / km) +460m 6:46 / km
shoes: Asics Kayano 08

We ran the outer loop at Mariposa Grove, stop and go, looking at the tall trees. After the not so spectacular view from the Wawona Point (fog) we ran back to our hotel.

Sunday May 23, 2010 #

10 AM

Bike (tandem) 4:00:00 [1] 80.0 km (20.0 kph)

With Irene, Sonja and Rick from SF across the Golden Gate Bridge to Sausolito (breakfast @ Fred's Place) and then continuing to Tiburon. The Ferry looked crowded, so we decided to bike back as well. Fun!

Saturday May 22, 2010 #

Event: Grand Prix Bern
 

Wednesday May 19, 2010 #

6 AM

Running 35:36 intensity: (41 @1) + (4:01 @2) + (25:21 @3) + (5:33 @4) 6.6 km (5:23 / km) +8m 5:21 / km
ahr:145 max:155

Early morning run before the conference. Though, had to sweat out the beers from last night....

Sunday May 16, 2010 #

1 AM

Various (sitting) 1 [0] 1.0 km (1 / km)

;-) see map
C • ??? 3
5 PM

Running race 1:48:44 intensity: (28 @1) + (11 @2) + (24:43 @3) + (1:22:58 @4) + (24 @5) **** 15.14 km (7:11 / km) +600m 6:00 / km
ahr:162 max:180 shoes: VJ Integrator 08

US TT - blue - Jackie Jones Mtn.
This was a good race. I made almost no mistakes apart from a few wobbles in the circle and maybe one wrong routechoice (5). AP tells me not a single second mistakes... Speed was ok, started not too fast on purpous but could keep this speed up to the end (also thanks to the canadian guy I caught at the butterfly and who was a bit faster than I (in particular on the uphills).
C • congrats ... 6

Blue B Long - Splits

Saturday May 15, 2010 #

Event: 2010 US Team Trials for WOC
 
12 PM

Orienteering warm up/down 13:24 intensity: (14 @1) + (5:47 @2) + (6:11 @3) + (1:12 @4) 2.16 km (6:13 / km) +32m 5:47 / km
ahr:140 max:171 shoes: VJ Integrator 08

Orienteering race 42:16 intensity: (21 @1) + (9 @2) + (1:04 @3) + (14:56 @4) + (25:46 @5) 5.57 km (7:36 / km) +117m 6:52 / km
ahr:174 max:189 shoes: VJ Integrator 08

US Team Trials (middle) - blue - Rockhouse Mountain
Ok race, missed 14 by a minute or so otherwise I had a good feeling and flow. Maybe some wobbles in the circle. Nice area, good map, good course.
Nice to meet Katja and Giovanni. Had dinner with them and some others.
C • Fliissig 2
3 PM

Orienteering race 13:52 intensity: (17 @1) + (7 @2) + (56 @3) + (4:07 @4) + (8:25 @5) *** 2.65 km (5:14 / km) +32m 4:56 / km
ahr:172 max:185 shoes: VJ Integrator 08

Nice sprint in a park. I was not ready, started badly by searching for the first control. Then always behind and not checking control numbers... mp on #6.
C • Ou nei ... 1

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


Blue Middle - Splits

Friday May 14, 2010 #

5 PM

Orienteering 51:10 intensity: (45 @1) + (8:33 @2) + (25:52 @3) + (16:00 @4) **** 5.24 km (9:46 / km) +168m 8:25 / km
ahr:145 max:165 shoes: VJ Integrator 08

After work I decided to head down to the Hogencamp map again and try another area. Again, very tough going through dense vegetation and rocky areas. I hope it won't be that way the next twoo days! Still, I enjoyed the training very much!

Thursday May 13, 2010 #

10 AM

Orienteering 55:07 intensity: (2:15 @1) + (3:37 @2) + (21:53 @3) + (25:32 @4) + (1:50 @5) **** 5.7 km (9:41 / km) +263m 7:52 / km
ahr:156 max:179 shoes: VJ Integrator 08

O-Training on the Surebridge map. Fun!

Running 13:49 intensity: (9 @1) + (6:42 @2) + (5:49 @3) + (1:05 @4) + (4 @5) 1.81 km (7:38 / km) +21m 7:12 / km
ahr:139 max:183 shoes: VJ Integrator 08

running back to the car.
1 PM

Orienteering 1:09:21 intensity: (26 @1) + (5:47 @2) + (26:26 @3) + (35:43 @4) + (59 @5) **** 6.2 km (11:11 / km) +163m 9:53 / km
ahr:156 max:176 shoes: VJ Integrator 08

Second o-session on the Hogencamp map. Part of it was really nasty (green, rocky). Beginning an the end was good.

Tuesday May 11, 2010 #

7 PM

Running 1:05:00 [3] 11.0 km (5:55 / km) +250m 5:18 / km
shoes: Nike Zoom Vomero 3 (09)

with Irene, Chris and Trix.

Monday May 10, 2010 #

6 PM

Running 44:06 intensity: (12:27 @1) + (22:41 @2) + (7:34 @3) + (1:24 @4) 7.0 km (6:18 / km) +170m 5:37 / km
ahr:128 max:156 shoes: Nike Zoom Vomero 3 (09)

Düttisberg - Hüntu - Sommerhaus - Schütz.
Easy O2-jogg to freshen up the brain. First part with Irene.

Saturday May 8, 2010 #

11 PM

Various (dancing (walz)) 5:00 intensity: (1:00 @1) + (1:00 @2) + (1:00 @3) + (1:00 @4) + (1:00 @5) ***** 0.1 km (50:00 / km)
ahr:199 spiked:1/1c

with renni ;-)

Friday May 7, 2010 #

4 PM

Running 1:07:15 intensity: (1:50 @1) + (52:38 @2) + (3:11 @3) + (9:10 @4) + (26 @5) 11.5 km (5:51 / km) +125m 5:33 / km
ahr:133 max:176 shoes: Nike Zoom Vomero 3 (09)

Hüntu-loop with Irene. 3x3' fast (mostly uphills), rest quite easy.

Wednesday May 5, 2010 #

12 PM

Running 38:50 [3] 8.0 km (4:51 / km) +25m 4:47 / km
shoes: Asics Kayano 08

Lunch run with P.

Tuesday May 4, 2010 #

Strength (core, legs) 25:00 [1]

including 400 swampjumps

Climbing (bouldering) 20:00 [0]

@home

Monday May 3, 2010 #

12 PM

Running 38:50 [3] 8.0 km (4:51 / km) +25m 4:47 / km
shoes: Asics Kayano 08

Lunch run with P&A&C.

Sunday May 2, 2010 #

11 AM

Running warm up/down 7:15 intensity: (14 @1) + (2:00 @2) + (4:01 @3) + (1:00 @4) 1.12 km (6:28 / km) +25m 5:49 / km
ahr:141 max:163 shoes: VJ Integrator 08

Running to the start from home. Funny, the start is closer to our flat than it is from the event center...

Orienteering race 1:18:53 intensity: (14 @1) + (4 @2) + (6:11 @3) + (53:35 @4) + (18:49 @5) 10.71 km (7:22 / km) +450m 6:05 / km
ahr:170 max:181 shoes: VJ Integrator 08

Hindelbanker OL - Düttisberg - HAL (6/15)
1st not ideal, to the 6th I missed a small trail (not on the map), to 19 I took a 90° wrong bearing leaving the control.
Otherwise good.

Running 5:26 intensity: (1:31 @2) + (3:17 @3) + (38 @4) 1.08 km (5:01 / km) +1m 5:00 / km
ahr:142 max:159

back from the finnish.

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