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Training Log Archive: mikee

In the 31 days ending Aug 31, 2012:

activity	#	time	miles		km		+m	load
Bike	4	15:19:24	147.56	(9.6/h)	237.48	(15.5/h)	7172	3197.6
Roadbiking	4	10:08:18	136.03	(13.4/h)	218.92	(21.6/h)	4329	1807.2
Running	6	4:31:13	28.97	(9:22)	46.62	(5:49)	803	682.1
Orienteering	3	2:33:33	14.28	(10:45)	22.99	(6:41)	695	600.2
Bike Commute	1	1:20:00	23.61	(17.7/h)	38.0	(28.5/h)		160.0
Swimming	2	51:00	1.49	(34:12)	2.4	(21:15)		153.0
Various	1	1	4.31	()	6.93	()	386	0.0
Total	20	34:43:29	356.26	(5:51)	573.34	(3:38)	13385	6600.1
[1-5]	19	34:43:21

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Wednesday Aug 29, 2012 #

7 PM

Running 1:06:58 10.12 km (6:37 / km) +528m 5:15 / km
ahr:128 max:153 shoes: Asics Gel Nimbus 12

Monday Aug 27, 2012 #

12 PM

Running 40:00 [3] 8.0 km (5:00 / km) +25m 4:55 / km
shoes: Asics Grey 12

Lunch run with P.

Saturday Aug 25, 2012 #

Event: Nationalpark Bike-Marathon

7 AM

Bike race 8:11:00 [4] 138.0 km (16.9 kph) +4010m
shoes: Scott Spark 20

Nationalpark bike race.
The course goes all around the Swiss National Park, with a dip into Italy. In my first try last year the race was stopped because of really bad weather, this year it was better than predicted and I was wearing a bit too warm clothes.
Nevertheless I'm happy with my race, except for a flat tire (again!). I had good legs on the uphills but was suffering a bit in the flatter part towards the end (the last uphill went well again and I could catch many competitors again).
The Val Mora (between Val Mustair and Livigno) is beautiful and with the nice technical bike trail is worth a visit on its own.

Wednesday Aug 22, 2012 #

6 PM

Bike 1:08:51 24.5 km (21.4 kph) +619m
ahr:117 max:156 shoes: Scott Spark 20

After work. Another flat tire, getting sick of this.

Tuesday Aug 21, 2012 #

Swimming 30:00 [3] 1.4 km (21:26 / km)

After work. 1km sub 20', so pace still ok.

Sunday Aug 19, 2012 #

Event: Swiss Championships Long

12 PM

Orienteering race 1:11:39 8.98 km (7:59 / km) +450m 6:23 / km
ahr:170 max:182 shoes: VJ Integrator 11

Swiss Champs long - Sissacherflue - H 35 - (8/23)
Good run, except for the second but last where I lost 2'. But it didn't matter, I am 4' behind the 7th...

C • 39 - 40 2

Saturday Aug 18, 2012 #

Event: 8. Nationaler, Röserental

2 PM

Orienteering race 42:26 6.01 km (7:04 / km) +220m 5:58 / km
ahr:158 max:188 shoes: VJ Integrator 11

8. Nationaler OL - Schauenburg - H35 (7/24)
2' mistake to the first control: could not make out anything on the way to the first and 30m before the control I thought I knew where I was. Well two minutes later I was back there and saw the control. One more mistake in the technical area but but otherwise ok run.

Friday Aug 17, 2012 #

12 PM

Swimming 21:00 [3] 1.0 km (21:00 / km)

Lunch swim in Lützelflüh.
Am I so bad in counting or did I get so slow?

C • counting 2

5 PM

Bike 1:42:31 30.0 km (17.6 kph) +543m
ahr:140 max:171 shoes: Scott Spark 20

After work, including to work and to Lützelflüe and back during lunchtime.

Wednesday Aug 15, 2012 #

7 PM

Running 30:00 [1] 4.5 km (6:40 / km)
shoes: Asics Gel Nimbus 12

With renni from the Marzili in Bern up to Muri along the Aare. There we put our shows into the Wickelfisch an swam down back to the Marzili. Fun and very nice, the water was almost 21C.

Tuesday Aug 14, 2012 #

6 PM

Roadbiking 1:00:00 [3] 26.0 km (26.0 kph) +100m
shoes: BMC Carborazor

Work-Isrmoos

Running 58:00 [3] 8.0 km (7:15 / km) +200m 6:27 / km
shoes: Asics Gel Nimbus 12

With Chris a nice loop around Häutligen.

Monday Aug 13, 2012 #

12 PM

Running 36:00 [3] 8.0 km (4:30 / km) +25m 4:26 / km
shoes: Asics Grey 12

Lunch run. 5x1' fast to show my legs what running fast means.

Sunday Aug 12, 2012 #

Note

An easy hike around Brigels with my Goddoughter and her family and renni before watching Vic and Nino.

Saturday Aug 11, 2012 #

8 AM

Roadbiking 6:30:00 [3] 125.0 km (19.2 kph) +3350m
shoes: BMC Carborazor

Nice long ride over three of the big passes (grimsel, Furka, Oberalp. Tough uphill to Brigels in the end.

Meiringen (595m)
Grimsel (2165m)
Gletsch (1757m)
Furka(2429m)
Andermatt (1434m)
Oberalp (2044m)
Tavanasa (797m)
Brigels (1300m)

Thursday Aug 9, 2012 #

5 PM

Roadbiking 1:55:00 [3] 47.0 km (24.5 kph) +750m
shoes: BMC Carborazor

After work we visited a coworket, who lives out in the Kraut (Grabenweidli in Wasen i.E.). With Pädu & Pädu, one of them on the E-bike. We pushed the uphills quite strong.

Wednesday Aug 8, 2012 #

8 AM

Bike Commute 1:20:00 [2] 38.0 km (28.5 kph)
shoes: BMC Carborazor

To wok, after work to Pädu and back home in the evening.
Drafting Pädu on his e-bike, easy to do 40 Km/h this way.

12 PM

Running 40:15 [3] 8.0 km (5:02 / km) +25m 4:57 / km
shoes: Asics Grey 12

Lunch run with M.

Sunday Aug 5, 2012 #

10 AM

Bike 4:17:02 44.98 km (10.5 kph) +2000m
ahr:136 max:182 shoes: Scott Spark 20

With the Swiss Bike-O-Team from Brig up to Rosswald and then along the (former) Simplon Bike Race trail. Many technical trails on the downhill and along the hillsides. Fun! Got a flat tire 25m before we came back to the paved road...

Saturday Aug 4, 2012 #

5 PM

Note

Refreshing swim in the Aare in Bern after the wedding of Lena & Globi.

Friday Aug 3, 2012 #

11 AM

Orienteering 39:28 8.0 km (4:56 / km) +25m 4:51 / km
ahr:141 max:155 shoes: Asics Grey 12

Lunch run with P.

5 PM

Roadbiking 43:18 20.92 km (29.0 kph) +129m
ahr:138 max:172 shoes: BMC Carborazor

Work to Irene & Martin.

Wednesday Aug 1, 2012 #

6 AM

Various (balooning) 1 [0] 6.93 km ( / km) +386m / km

Just to save the gps track of todays balooning...

Besides getting up way to early it was a very nice baloon ride. Every 1st of August our baloon group and some friends try to baloon through the "Räbloch" a very narrow canyon close to the spring of the Emme. We were a total of about 10-12 baloons.

We didn't manage to go down into the canyon but we had some very nice views from above into it.

120801_Balooning_Räbloch

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