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Training Log Archive: mikee

In the 31 days ending Jul 31, 2012:

activity # timemileskm+mload
  Roadbiking5 10:51:49 156.6(14.4/h) 252.03(23.2/h) 30171482.0
  Bike3 8:44:00 75.5(8.6/h) 121.5(13.9/h) 16901461.9
  Running6 8:38:47 46.77(11:05) 75.27(6:54) 22581567.3
  Bike Commute4 2:20:00 32.62(14.0/h) 52.5(22.5/h)210.0
  Inlineskate1 2:16:59 24.85(10.9/h) 40.0(17.5/h) 30411.0
  Swimming2 1:53:42 2.86(39:47) 4.6(24:43)341.1
  Orienteering2 1:06:54 6.11(10:57) 9.83(6:49) 221255.0
  Strength1 20:0020.0
  Climbing1 20:004.0
  Total20 36:32:11 345.31 555.73 72165752.3
  [1-5]20 36:11:28

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Tuesday Jul 31, 2012 #

5 PM

Bike 2:15:16 intensity: (29:58 @1) + (30:05 @2) + (31:28 @3) + (43:14 @4) + (31 @5) 37.5 km (16.6 kph) +850m
ahr:137 max:178 shoes: Scott Spark 20

First with Pädu and Dänu up to the Lueg. From there over the Wyniger Berge to Wynigen with some not so nice tails (on the map but overgrown...).
Then along the Planetenweg to Burgdorf.

Monday Jul 30, 2012 #

12 PM

Running 38:40 [3] 8.0 km (4:50 / km) +25m 4:46 / km

Lunch run with P.

Sunday Jul 29, 2012 #

8 AM

Running 1:49:18 intensity: (1:03 @1) + (11:22 @2) + (22:10 @3) + (1:10:05 @4) + (4:38 @5) 11.4 km (9:36 / km) +1460m 5:51 / km
ahr:161 max:180 shoes: Salomon Speedcross 3

Beatenbucht - Niederhorn with the Laufgruppe Aemme
The weather was better than I expected, we had some very nice views of the surrounding mountains and the lake of Thun.

Saturday Jul 28, 2012 #

6 PM

Strength (core) 20:00 [1]

Climbing (bouldering) 20:00 [0]

Wednesday Jul 25, 2012 #

6 PM

Bike 1:54:34 intensity: (30:00 @1) + (27:40 @2) + (33:36 @3) + (23:18 @4) 32.0 km (16.8 kph) +700m
ahr:133 max:171 shoes: Scott Spark 20

Bike home from work, connecting all the singletrails I know...
Finally was able to completeley bike the "Killerhill" (short, steep, technical uphill) in the beginning. I had to try 6 times today until I made it.
C • Well done 1

Tuesday Jul 24, 2012 #

8 AM

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

6 PM

Running 1:02:33 intensity: (57 @1) + (22:41 @2) + (24:15 @3) + (14:40 @4) 10.31 km (6:04 / km) +150m 5:39 / km
ahr:141 max:168 shoes: Asics Gel Nimbus 12

Like in the old days, Bütikofen loop with Chris, followed by a B5 salad...

Sunday Jul 22, 2012 #

9 AM

Running 58:26 intensity: (9:40 @1) + (31:31 @2) + (11:23 @3) + (5:52 @4) 9.57 km (6:06 / km) +228m 5:27 / km
ahr:134 max:166 shoes: Asics Gel Nimbus 12

With Chris and Trix and their two girls in the Chariot from Isenmoos - Häutligen - Ursellen - Tägertschi - Isenmoos. I had the honor to push the two girls in the uphills.
C • Chariot 2
3 PM

Roadbiking 1:19:05 intensity: (43 @0) + (17:49 @1) + (23:45 @2) + (23:49 @3) + (12:59 @4) 29.33 km (22.3 kph) +463m
ahr:130 max:167 shoes: BMC Carborazor

From C&T back home to Burgdorf.

Saturday Jul 21, 2012 #

10 AM

Roadbiking 45:00 [2] 10.66 km (14.2 kph) +420m
shoes: BMC Carborazor

With renni from Lausanne Station up to Chalet-à-Gobet to spectate the relay.
Just a bit too slow to watch the start of the whomen.
3 PM

Roadbiking 2:30:04 [2] 62.04 km (24.8 kph) +344m
shoes: BMC Carborazor

After an exciting relay with a very good ending for the women and another fourth place for the men we biked to Murten where we took dinner and went back home by train. Very nice bike ride.

Wednesday Jul 18, 2012 #

8 AM

Bike Commute 35:00 [3] 13.0 km (22.3 kph)
shoes: BMC Carborazor

12 PM

Running 39:50 [3] 8.0 km (4:59 / km) +25m 4:54 / km
shoes: Asics cheap (30$)

Lunch run with P.

Tuesday Jul 17, 2012 #

12 PM

Orienteering race 41:44 intensity: (24 @1) + (22 @2) + (4:10 @3) + (31:16 @4) + (5:32 @5) 5.14 km (8:07 / km) +189m 6:51 / km
ahr:167 max:180 shoes: VJ Integrator 11

Swiss-5-Days stage 3 - Cold de la Givrine (5/24)

Before watching the WOC race we could run on the map right next to it. Typical Jura forest with some green areas. Fun and challenging.
I had a pretty good run, except for one detour (too lazy to climb a hill) and the second to the last control (probably the easiest one). Speed still a bit limited due to my rib but it's getting much better.

Sunday Jul 15, 2012 #

8 AM

Orienteering race 25:10 intensity: (29 @1) + (16 @2) + (10:01 @3) + (14:24 @4) 4.68 km (5:22 / km) +32m 5:12 / km
ahr:158 max:176 shoes: Salomon Speedcross 3

Swiss-5-Days - stage 1 - sprint
Still tired legs and rib hurt too much to run full speed. Despite going at a slow pace I made two bigger mistakes, it looks like I have to run fast to stay concentrated...

Thursday Jul 12, 2012 #

5 PM

Roadbiking 2:20:00 intensity: (1:30:00 @1) + (50:00 @2) 57.0 km (24.4 kph) +190m
ahr:98 max:155 shoes: BMC Carborazor

To work, after work with Vinz to Solothurn and after dinner back home.

Tuesday Jul 10, 2012 #

7 AM

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

6 PM

Swimming 25:00 [3] 1.4 km (17:51 / km)

A short swim to restart training. Not much fun, rib hurt with each stroke. Cut it short.

Thursday Jul 5, 2012 #

8 AM

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

Tuesday Jul 3, 2012 #

Note

What I did not consider was that if you train for a month over the weekend afterwards you have to clean clothes and gear for a month too ;-).
Also here thanks a lot to renni for her help!

Sunday Jul 1, 2012 #

7 AM

Roadbiking 3:57:40 [3] 93.0 km (23.5 kph) +1600m
shoes: BMC Carborazor

Quite some hills in the beginning (Hauenstein - Salhöchi - Staffelegg), followed by a smoother ride in well known area. After 15' it started to pour down like crazy, luckily the hail storm only hit the inline leg and they had cleaned the road until we came.

Swimming 1:28:42 [3] 3.2 km (27:43 / km)
shoes: Aquasphere Racer

Not much to say about this one, it was wet, also from above ;-).

Inlineskate 2:16:59 [3] 40.0 km (17.5 kph) +30m
shoes: Rollerblade

First part was good, found a good train and we moved fast. During my lunchbreak (single and couples are served a hot meal per day) I met Michi G and Pusti. Second part was tricky, it started to rain again and the road was getting wet. I was going very careful, just not to whip out again! Observed a fall of two team of five girls in a roundabout.

Running 3:30:00 [3] 28.0 km (7:30 / km) +370m 7:02 / km
shoes: Asics Gel Nimbus 12

Again, running was the toughest discipline of the day. It started well, up the 1000er Stägeli, I felt that I still had strong legs. But on the flatter second part I had problems finding a good stride to move quickly. Stomach mucking up again (but not as bad as yesterday.

Bike 4:34:10 [3] 52.0 km (11.4 kph) +140m
shoes: Scott Spark 20

Just when I arrived in the changeover it started to rain again. The bike leg was therefore very muddy and you had to push the bike some parts in the uphills. We almost messed up the whole race by not taking the right clothes, I only took a light rainjacket but started to get coldish already in the uphill. I was scared of the downhill and ask at the refreshment post if they had some additional clothes. Fortunately an other athlete gave me his old rainjacked and this helped me to warm up again. It also stopped to rain, which helped as well. On the second refreshment post I saw a couple of athletes sitting in there and warming up - I would probably have been one of them!
It was getting dark on the last downhill section, luckily I had my lupine with me, it was scaring to see whith what kind of lamps some athletes were on their way (well they walked down..)! It was also helped that I had biked the last part of this section because some times it was difficult to find the way.
I finally arrived happy but tired in Olten!

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