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Training Log Archive: mikee

In the 31 days ending May 31, 2012:

activity # timemileskm+mload
  Bike8 15:01:22 117.55(7.8/h) 189.18(12.6/h) 64191903.7
  Roadbiking7 11:25:57 180.57(15.8/h) 290.6(25.4/h) 31581791.5
  Running10 8:36:25 53.96(9:34) 86.84(5:57) 18781319.8
  Swimming10 6:55:00 10.5(39:31) 16.9(24:33)1245.0
  Orienteering5 3:27:42 21.55(9:38) 34.68(5:59) 794827.0
  Inlineskate4 2:50:07 34.05(12.0/h) 54.8(19.3/h) 239367.1
  Climbing2 2:00:0024.0
  Bike Commute2 1:15:00 16.16(12.9/h) 26.0(20.8/h)75.0
  Total40 51:31:33 434.34 699.0 124887553.2
  [1-5]38 49:31:32

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Wednesday May 30, 2012 #

Running 39:00 [3] 8.0 km (4:53 / km) +25m 4:48 / km
shoes: Asics cheap (30$)

Lunch run with P.
7 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)
shoes: Aquasphere Racer

Tuesday May 29, 2012 #

8 AM

Bike Commute 35:00 [1] 13.0 km (22.3 kph)
(rest day) shoes: Scott Spark 20

Monday May 28, 2012 #

11 AM

Bike 2:26:28 intensity: (1:35:23 @1) + (22:03 @2) + (24:34 @3) + (4:28 @4) 30.43 km (12.5 kph) +692m
ahr:112 max:160 shoes: Scott Spark 20

With renni from Lac des Rousses following MTB trail #25 around the Risoux. First part mostly on forest roads, second part on nice singletrails. Partly very tricky, with many rocks and roots. Fun!

Swimming 10:00 [3] 0.5 km (20:00 / km)
shoes: Aquasphere Racer

A quick jump into the Lac des Rousses to make the Neoprene wet ;-).

Sunday May 27, 2012 #

11 AM

Orienteering race 45:37 intensity: (7 @1) + (14 @2) + (4:43 @3) + (39:57 @4) + (36 @5) 7.54 km (6:03 / km) +241m 5:13 / km
ahr:167 max:179 shoes: VJ Integrator 11

Pfingststaffel 6th leg
Ok run, a few small mistakes with a total of roughly 3'. Not as good as yesterday, could not keep up the concentration.

I left in 6th position and could hand over to Migrilli in 5th position, he caught one team so we finished 4th. 2nd best ranking ever for you club.
4 PM

Bike 1:56:33 intensity: (42:19 @1) + (47:07 @2) + (24:52 @3) + (2:15 @4) 22.72 km (11.7 kph) +730m
ahr:122 max:153 shoes: Scott Spark 20

Bike ride with Biit through the o-terrain and over to the Risoux. Tough downhil on the way back and a very muddy downhill just at the end.

Saturday May 26, 2012 #

10 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)

Outdoor pool (22C), just a bit too cold for me.
Much tougher than with the wetsuit.
9 PM

Orienteering race (night) 1:17:57 [4] 12.11 km (6:26 / km) +376m 5:34 / km
shoes: VJ Integrator 11

Pfingststaffel - 1st leg
Good run, could keep up with a very fast train until the 12th control where I lost 30" because I went to the wrong forking. Then the train was gone... A bit later Biit Z. caught me but I could not keep his speed. Finished the course alone which was significantly slower than before. Fun race and happy with my performance.
I handed over to Migrilli in 32nd position, 15' behind Fäbu H. and the other fast guys. Migrilli showed his class and we ended the first day in roughly 8th position. Good to have an European Champ in the team ;-).

Friday May 25, 2012 #

7 PM

Bike 1:30:09 intensity: (16:11 @1) + (22:18 @2) + (27:36 @3) + (23:10 @4) + (54 @5) 16.85 km (11.2 kph) +882m
ahr:137 max:231 shoes: Scott Spark 20

With Röfe and Sabe up to the Bantiger.

Monday May 21, 2012 #

12 PM

Running 38:35 [3] 8.0 km (4:49 / km) +25m 4:45 / km
shoes: Asics cheap (30$)

Lunch run with P before going for a business trip for the next two and a half days.

Sunday May 20, 2012 #

10 AM

Bike 3:27:58 intensity: (1:20:15 @1) + (1:26:20 @2) + (32:45 @3) + (8:38 @4) 30.68 km (8.9 kph) +1484m
ahr:116 max:159 shoes: Scott Spark 20

Very nice bike tour with Guide Röfe, Sabe, Mätthu, Chrise, Eliane and Renni.
Naters - Bel Alp and back.
7 PM

Inlineskate 51:58 intensity: (9:11 @1) + (29:19 @2) + (9:10 @3) + (4:18 @4) 15.8 km (18.2 kph) +83m
ahr:129 max:160 shoes: Rollerblade

With Röfe, Sabe and Renni.

Saturday May 19, 2012 #

10 AM

Swimming 1:00:00 [3] 3.3 km (18:11 / km)
shoes: Aquasphere Racer

Nice swim with the Neo in the outdoor pool. For the first 2km I had the 8 lane 50m pool all for myself ;-). The water was 18°C today.

Friday May 18, 2012 #

10 AM

Running 1:56:58 intensity: (23:17 @1) + (1:10:51 @2) + (20:43 @3) + (2:07 @4) 17.81 km (6:34 / km) +680m 5:31 / km
ahr:128 max:160 shoes: Asics Gel Nimbus 12

Long run from home - Heimiswil - Rachisberg - Home.
Temperature a bit cold but perfect for running. Tired legs and body from yesterday.
7 PM

Inlineskate 26:45 intensity: (1 @0) + (9:27 @1) + (16:43 @2) + (34 @3) 8.6 km (19.3 kph) +28m
ahr:121 max:142 shoes: Rollerblade

Once around Burgdorf with Renni.

Thursday May 17, 2012 #

12 PM

Orienteering race 56:08 intensity: (22 @1) + (5 @2) + (2:13 @3) + (44:16 @4) + (9:12 @5) 10.34 km (5:26 / km) +150m 5:04 / km
ahr:170 max:184 shoes: VJ Integrator 11

UBOL - Relay wit Gianna - Röfe - Csenge and myself
We had a very good start wih Rolf comming back in fourth position. Csenge lost a bit (against the Swiss Junior team girls...) and I could leave with a bunch of guys from the a local Junior team.
My run was so so, I attribute part of it to the map. The green was not mapped well in all places and sometimes it was difficult to know here exactly to look for the control. Missed Nr. 1 and a few in the PHI in the back of the map (very green area). Most important was that I could keep Jeggi in distance which saves me a place in the first team at the Pfingststaffel (with Migrilli ;-)).
I hope they'll choose a better map next time...
C • Congratulation 1

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Integrator 11

Roadbiking 3:14:20 intensity: (28:57 @1) + (56:04 @2) + (52:44 @3) + (56:35 @4) 76.44 km (23.6 kph) +1400m
ahr:136 max:168 shoes: BMC Carborazor

With Renni, Sabe and Röfe from the UBOL relay up to the Gurnigel and back down to Belp where we took the train home. Nice ride with good views of the still snow covered alps.

Wednesday May 16, 2012 #

7 PM

Swimming 45:00 [3] 1.6 km (28:07 / km)
shoes: Aquasphere Racer

With Neoprene in the outdoor pool (16°C).
100 warm up
800 "diagonal"
200
6x25 fast/ 25 slow
200

Tuesday May 15, 2012 #

8 AM

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

took it easy.

Monday May 14, 2012 #

12 PM

Running 38:05 [3] 8.0 km (4:46 / km) +25m 4:41 / km
shoes: Asics cheap (30$)

Lunch run with P.
7 PM

Inlineskate 35:00 [1] 12.0 km (20.6 kph) +25m
shoes: Rollerblade

With renni for dinner @ the Cafe Fischer in Ersigen.

Sunday May 13, 2012 #

Note

Now 3 days easy...
11 AM

Bike warm up/down 20:43 intensity: (9:20 @1) + (8:34 @2) + (2:30 @3) + (19 @4) 5.05 km (14.6 kph) +118m
ahr:118 max:151 shoes: Scott Spark 20

Bike 1:06:25 intensity: (38 @1) + (5:59 @2) + (17:43 @3) + (41:26 @4) + (39 @5) 16.93 km (15.3 kph) +560m
ahr:157 max:175 shoes: Scott Spark 20

Bike-O Middle SM (6/12)
Good race, only a few hesitations and maybe a wrong route. Got caught by Urs half way through (he finished 3rd) and could keep up for a while. Fun course and many nice trails.

Saturday May 12, 2012 #

10 AM

Running 1:03:49 intensity: (3:41 @1) + (40:35 @2) + (15:42 @3) + (3:51 @4) 9.48 km (6:44 / km) +407m 5:33 / km
ahr:132 max:159 shoes: Asics Gel Nimbus 12

Around my new favorite loop (Färnstu - Summerhus - Flüe).
4 PM

Running warm up/down 14:58 intensity: (1:07 @1) + (13:51 @2) 2.02 km (7:25 / km) +58m 6:29 / km
ahr:125 max:148 shoes: Salomon 07

Orienteering race (sprint) 10:44 intensity: (12 @1) + (26 @2) + (3:07 @3) + (6:56 @4) + (3 @5) 2.29 km (4:41 / km) +27m 4:26 / km
ahr:161 max:180 shoes: Salomon 07

Simones Goldsprint in Burgdorf

Running warm up/down 15:44 intensity: (8:48 @1) + (6:56 @2) 1.57 km (10:01 / km) +3m 9:56 / km
ahr:112 max:135 shoes: Salomon 07

Friday May 11, 2012 #

6 PM

Roadbiking 54:43 [3] 28.7 km (31.5 kph) +34m
shoes: BMC Carborazor

HR - Solothurn , visiting V+M+C.
9 PM

Orienteering race 17:16 [4] 2.4 km (7:12 / km)
shoes: Asics Gel Nimbus 12

City-Night-Sprint-O in the nice Old Town of Solothurn.
Fun!
10 PM

Roadbiking 46:42 [3] 21.98 km (28.2 kph) +135m
shoes: BMC Carborazor

Home after the O.

Thursday May 10, 2012 #

5 PM

Bike 1:16:25 intensity: (35:04 @1) + (11:51 @2) + (20:03 @3) + (9:27 @4) 19.58 km (15.4 kph) +575m
ahr:125 max:166 shoes: Scott Spark 20

First ride with my new bike. I had a flat tire.
I think that the rim tape was not positioned properly. A bit disappointing for such an expensive bike.
Afterwards I was not sure if I had fixed it properly and I had only one spare tire, so I headed home early.

Wednesday May 9, 2012 #

7 PM

Swimming 55:00 [3] 2.4 km (22:55 / km)

200 warm up
100pb - 200c - 300pb - 400c - 300pb - 200c - 100pb
600c

Tuesday May 8, 2012 #

5 PM

Swimming 30:00 [3] 1.2 km (25:00 / km)

Neoprene Test Swim in the Strandbad in Thun
I tested 5 different Neoprene Wetsuits, each 200-300m. Bought one.
Expensive week, got my new MTB yesterday ;-).
7 PM

Roadbiking 2:00:51 intensity: (40:00 @2) + (53:54 @3) + (26:34 @4) + (23 @5) 55.7 km (27.7 kph) +249m
ahr:136 max:175 shoes: BMC Carborazor

Home - work & after work: Thun - Burgdorf
After the Neoprene Test-Swim I rode from Thun to Burgdorf, it was raining lightly in the beginning but was getting worse when I got to Münsingen. I tried to catch a train there but it just left when I arrived. So I decided to continue the remaining hour in the rain...

Monday May 7, 2012 #

Running 39:00 [3] 8.0 km (4:53 / km) +25m 4:48 / km
shoes: Asics cheap (30$)

Lunch run with P. A bit tired legs but ok.
7 PM

Climbing 1:00:00 [0]

With rolf and sabe @ the gym.
5b, 5c, 5c, 6a+, 6b+, 6b, 6b+

Sunday May 6, 2012 #

10 AM

Inlineskate 56:24 intensity: (53 @1) + (7:51 @2) + (32:14 @3) + (15:26 @4) 18.4 km (19.6 kph) +103m
ahr:139 max:161 shoes: Rollerblade

"Projekt 1/3": The goal today was to do 1/3 of one day of the Gigathlon. Since we are not yet sure who does which legs I decided to do all, including the Inlineskat, which I haven't done for sooo long. Renni was joining me for part of the course where it was possible for her.

Still a bit wet in the beginning so I had to go carefully. I was surprised how good it went.
Home - Aefligen - Kirchberg - Bütikofen - Pool - and home after the Swim.
C • gigathlon! 3

Swimming 20:00 [3] 1.0 km (20:00 / km)

Just a quick dive in the water ;-) Tired arms from yesterday.

Bike 1:08:43 intensity: (15:29 @1) + (21:09 @2) + (25:20 @3) + (6:45 @4) 19.64 km (17.1 kph) +532m
ahr:125 max:156 shoes: Scott MC 20

A nice loop over the Färnstu - Bickigen - Kaltacher - and the nice Flüehpath.

Roadbiking 1:33:35 intensity: (21:03 @1) + (49:19 @2) + (21:46 @3) + (1:27 @4) 35.24 km (22.6 kph) +529m
ahr:127 max:155 shoes: BMC Carborazor

With Renni: Kaltacher - Lueg - Affoltern - Sumiswald - Egg - Rüegsbach - HR - Bu.

Running 1:05:00 [3] 9.0 km (7:13 / km) +250m 6:20 / km
ahr:145 shoes: Asics Gel Nimbus 12

Färnstu - Sommerhaus - Flüe
Renni joining me on the bike.
Still good strength in the legs, I could go on like that ;-).

It was a lot of fun today, lucky with the weather I only got wet once during the bike.

Saturday May 5, 2012 #

10 AM

Swimming 1:00:00 [3] 1.3 km (46:09 / km)

Gigathlon Campus - Swimming
30' Technical Training
30' Video Analysis
1 PM

Bike 1:47:58 intensity: (30:35 @1) + (38:48 @2) + (24:38 @3) + (13:13 @4) + (44 @5) 27.3 km (15.2 kph) +846m
ahr:127 max:175 shoes: Scott MC 20

Gigathlon Campus Olten - Bike
We biked the end of the second day bike leg. We stopped a few times to wait for slower bikers.

Friday May 4, 2012 #

6 PM

Roadbiking 1:10:18 intensity: (20:32 @1) + (14:46 @2) + (22:34 @3) + (12:26 @4) 30.52 km (26.0 kph) +411m
ahr:137 max:164 shoes: BMC Carborazor

A short but nice loop after work: Lützelflüe - Affoltern - Lueg - Kaltacher - Burgdorf.

Thursday May 3, 2012 #

6 PM

Running 1:15:16 intensity: (28 @1) + (33:23 @2) + (26:33 @3) + (14:52 @4) 12.97 km (5:48 / km) +380m 5:04 / km
ahr:140 max:171 shoes: Asics Gel Nimbus 12

Bütikofen Loop with extension over the Flüe. Wow, this Path over the Flüe is so nice to run. Had a head to head race with a couple Mountainbikers, they were not very good though. Armsünderweg as a desert ;-).
C • a desert 2

Wednesday May 2, 2012 #

7 PM

Swimming 50:00 [3] 1.6 km (31:15 / km)

I took it quite easy today.
I feel rather tired, I think I need to take it easy for a day or two.

Tuesday May 1, 2012 #

7 AM

Roadbiking 1:45:28 intensity: (25:25 @1) + (30:53 @2) + (30:25 @3) + (18:45 @4) 42.0 km (23.9 kph) +400m
ahr:108 max:164 shoes: BMC Carborazor

Home - Work - Gym - Railwaystaition.
7 PM

Climbing 1:00:00 [0]

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

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