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Training Log Archive: mikee

In the 31 days ending Dec 31, 2011:

activity # timemileskm+mload
  Running10 10:43:35 67.73(9:30) 109.01(5:54) 19211718.7
  Climbing6 5:45:0069.0
  XC-Skiing (Skate)3 5:08:23 38.0(8:07) 61.15(5:03) 440925.2
  Orienteering3 3:14:49 18.09(10:46) 29.11(6:42) 613579.7
  Various1 3:00:00 2.8(1:04:22) 4.5(40:00) 1250540.0
  Indoorcycling3 2:55:15 41.38(14.2/h) 66.6(22.8/h)410.8
  Bike1 1:33:44 16.08(10.3/h) 25.88(16.6/h) 877281.2
  Swimming3 1:22:00 2.24(36:39) 3.6(22:47)246.0
  Total28 33:42:46 186.32 299.85 51014770.5
  [1-5]22 27:57:46

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Saturday Dec 31, 2011 #

11 AM

Climbing 1:00:00 [0]

With Renni & Michi G @ the gym in S-chanf
5a, 5b, 5a+, 6b, 6b, 6c, (6b), 5c+
5 PM

XC-Skiing (Skate) 1:35:00 [3] 20.5 km (4:38 / km) +140m 4:29 / km
ahr:156

With Michi up to the freshly snow covered Val Bever while it was getting dark. Back through the night with the moon shining. Fun and surprisingly good going.

Friday Dec 30, 2011 #

10 AM

Running 1:34:00 [2] 14.0 km (6:43 / km) +210m 6:15 / km
ahr:133

Pontresina - Val Roseg nice, during snowfall.
With Seline, Michi, Chäspe, Markus, renni , Noemi and Angelika.

Swimming 22:00 [3] 1.0 km (22:00 / km)

A quick swim in an overcrowded pool before the Sauna.
2 PM

Note

Sauna and a visit to the Cafe Puntschella rounded off this nice day.

Thursday Dec 29, 2011 #

11 AM

Climbing 1:00:00 [0]
(rest day)

Rest day, "only" climbing in S-chanf with Renni, Michi&Angelika and Seline&Andi.
5a???, 5b, 6a, 6a, 6b, (6b), 6b, (6c), (6b), 6b

Wednesday Dec 28, 2011 #

10 AM

XC-Skiing (Skate) 1:43:23 [3] 18.15 km (5:42 / km) +150m 5:28 / km
ahr:147

Madulain - St.Moritz

Running 37:19 [4] 3.6 km (10:22 / km) +360m 6:55 / km
ahr:153

St. Moritz - Hahnensee. Tough footing but fun!

Tuesday Dec 27, 2011 #

10 AM

Various (skitouring) 3:00:00 [3] 4.5 km (40:00 / km) +1250m 16:45 / km

From Zuoz up to Piz Griatschouls.
Perfect weather but too warm for December. Sweating on the uphill and heavy snow on the downhill.
Tougher than I expected.
C • Wow 1

Monday Dec 26, 2011 #

2 AM

XC-Skiing (Skate) 1:50:00 [3] 22.5 km (4:53 / km) +150m 4:44 / km
ahr:150

Madulain-Zernez just after arriving in the Engadin. First time on skis since almost two years. Fun! Calf ok for skiing ;-).

Sunday Dec 25, 2011 #

12 PM

Note

Sauna!

Saturday Dec 24, 2011 #

10 AM

Orienteering (sprint) 1:04:29 intensity: (30:00 @1) + (16:31 @2) + (6:59 @3) + (10:35 @4) + (24 @5) 8.87 km (7:16 / km) +150m 6:42 / km
ahr:136 max:178 shoes: Asics Gel Nimbus 12

Heiligmorgensprint in Burgdorf
three loops of roughly 1 km in the city of Burgdorf. Fun!
The toughest part was to run three time to the start up at the castle (roughly 25m climb).
Unfortunately my right calf, which already hurt on Thuresday started to hurt again. Good to have a break from running, hopefully I will be able to ski next week.
Including warm up/down.
C • Gefällt mir 2

Friday Dec 23, 2011 #

6 PM

Indoorcycling 1:10:11 intensity: (21:12 @1) + (22:48 @2) + (17:03 @3) + (9:08 @4) 28.0 km (23.9 kph)
ahr:128 max:163 shoes: BMC Carborazor

5x5' strength (slow cadence)
8 PM

Climbing (bouldering) 45:00 [0]

at home plus some pullups

Thursday Dec 22, 2011 #

6 PM

Running 1:19:40 intensity: (54 @1) + (1:00:43 @2) + (16:12 @3) + (1:44 @4) + (7 @5) 14.5 km (5:30 / km) +80m 5:21 / km
ahr:135 max:176

With Chris, trying to avoid the slushy trails.

Wednesday Dec 21, 2011 #

12 PM

Running 40:30 [3] 8.0 km (5:04 / km) +25m 4:59 / km
shoes: Asics cheap (30$)

Lunch run with P&A.

Tuesday Dec 20, 2011 #

6 AM

Swimming 30:00 [3] 1.3 km (23:05 / km)

Early morning swim.
7 PM

Climbing 1:00:00 [0]

With Rolf @ the Magnet
5b, 5c+
5b, 5c+
6a,6a
(6b+), 5a+
(6b+), 5c+
(6a+)

Monday Dec 19, 2011 #

12 PM

Running 40:15 [3] 8.0 km (5:02 / km) +15m 4:59 / km
shoes: Asics cheap (30$)

Lunch run through the winterwonderland...

Sunday Dec 18, 2011 #

12 PM

Running long 1:52:37 intensity: (48 @1) + (26:31 @2) + (49:41 @3) + (35:37 @4) 17.38 km (6:29 / km) +600m 5:32 / km
ahr:143 max:165 shoes: Asics Gel Nimbus 12

Nice long loop Bu-Färnstu - Heimiswil - Rachisberg - Bu.
Snow on the ground and from above.

Thursday Dec 15, 2011 #

7 PM

Indoorcycling intervals 1:00:06 intensity: (15:39 @1) + (5:10 @2) + (13:13 @3) + (23:36 @4) + (2:28 @5) 21.7 km (21.7 kph)
ahr:138 max:175 shoes: BMC Carborazor

3x10' Intervals

Wednesday Dec 14, 2011 #

12 PM

Running 39:30 [3] 8.0 km (4:56 / km) +25m 4:52 / km
shoes: Asics cheap (30$)

Lunch run with P&A.

Tuesday Dec 13, 2011 #

6 AM

Swimming 30:00 [3] 1.3 km (23:05 / km)

Early morning swim.
7 PM

Climbing 1:00:00 [0]

With Rolf and Sabine @ the Magnet
5c, 5b, 5b+, 6a, 6b+, 6b+*, (6b), (6b)

Monday Dec 12, 2011 #

12 PM

Running 39:17 [3] 8.0 km (4:55 / km) +25m 4:50 / km
shoes: Asics cheap (30$)

Lunch run with P.

Saturday Dec 10, 2011 #

1 PM

Running 2:00:27 intensity: (11:46 @1) + (1:22:41 @2) + (22:04 @3) + (3:56 @4) 19.53 km (6:10 / km) +556m 5:24 / km
ahr:132 max:160 shoes: Asics Gel Nimbus 12

Longjogg with the Norska guys from Max's place. With a delicious dinner afterwards.

Friday Dec 9, 2011 #

Event: Bern by Night II
 
7 PM

Orienteering 1:00:20 [4] 9.24 km (6:32 / km) +263m 5:43 / km
shoes: VJ Integrator 11

Bern by Night II - Uetligenwald
The usual high-class field, so it went off fast in the beginning. Unfortunately the second control was set in a wrong place (I think) and I searched almost 8'... fortunately I was not the only one. After roughly 30' I felt that I was not in shape and had to slow down a bit.

Wednesday Dec 7, 2011 #

6 PM

Indoorcycling 44:58 intensity: (11:43 @1) + (28:11 @2) + (4:27 @3) + (37 @4) 16.9 km (22.6 kph)
ahr:125 max:151 shoes: BMC Carborazor

First time on the "roll". More or less easy to get going while watching Müller-Giaccobo...
C • Wel au! 2

Tuesday Dec 6, 2011 #

7 PM

Climbing 1:00:00 [0]

WithRolf @ the Magnet
5b
5c, 5b
5c+, 5b
(6b+), (5c)
6b+, 5c+
(6b+), 5b (3xup/down)

Monday Dec 5, 2011 #

12 PM

Running 40:00 [3] 8.0 km (5:00 / km) +25m 4:55 / km
shoes: Asics cheap (30$)

Lunch run with P&A.

Sunday Dec 4, 2011 #

12 PM

Bike 1:33:44 [3] 25.88 km (16.6 kph) +877m
shoes: Scott MC 20

With Chrise from Bachs. The official start of my Gigathlon training.

Saturday Dec 3, 2011 #

2 PM

Orienteering 1:10:00 [3] 11.0 km (6:22 / km) +200m 5:50 / km
shoes: VJ Sarva 08

Haggis Trophy of the OL Norska - A text-o with various dead ends and tricks. Part of it was in the "Hürnberg with controls from the famous "Hülsemann" loop (which every Norska member knows by heart). So I had some disadvantage in this... Still, nice and fun.

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