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Training Log Archive: mikee

In the 31 days ending Dec 31, 2012:

activity # timemileskm+mload
  Running15 14:06:41 80.68(10:30) 129.84(6:31) 33552362.7
  XC-Skiing (Skate)5 11:20:42 80.24(8:29) 129.14(5:16) 19172195.1
  Climbing8 8:00:0096.0
  Various4 2:25:00385.0
  Orienteering2 1:25:26 7.13(11:59) 11.48(7:27) 374313.8
  Total31 37:17:49 168.05 270.45 56465352.5
  [1-5]23 29:17:22

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Monday Dec 31, 2012 #

2 PM

Climbing 1:00:00 [0]

With renni & Angelika @ Serlas in S-chanf
5b, 5a, (6c), 6a, 6c, (6c), (7a), 6b, (6c+) & a bit of bouldering

Sunday Dec 30, 2012 #

Note

Snowraid with Markus
Fun event but I was dead tired afterwards.
10 AM

XC-Skiing (Skate) warm up/down 16:42 intensity: (1 @0) + (1:05 @1) + (2:33 @2) + (8:03 @3) + (5:00 @4) 1.12 km (14:55 / km) +16m 13:55 / km
ahr:134 max:148

Snowraid Prologue - a fun multisport event with the people from our "camp".

Warm-up and first Skiing section, including a downhill on the Ski-Slope.
C • Fun event?? 2

Running 36:33 intensity: (24 @1) + (1:16 @2) + (5:53 @3) + (28:44 @4) + (16 @5) 6.55 km (5:35 / km) +409m 4:15 / km
ahr:159 max:177 shoes: Salomon Speedcross 3

Prologue.
Running section. Madulain - Madulain.

XC-Skiing (Skate) 2:51:48 intensity: (1:02 @1) + (22:51 @2) + (1:02:27 @3) + (1:25:28 @4) 29.0 km (5:55 / km) +575m 5:23 / km
ahr:149 max:173

Snowraid - xc-skiing part
2nd part: Zuoz-Zernez, including a detour on to the o-map and to Sasuana, Chinuos-chel and a few parts running through the snow with the xc-shoes on and the skis in the hands.

Running 1:00:00 [3] 8.3 km (7:14 / km) +350m 5:58 / km
shoes: Salomon Speedcross 3

Running part of the Snowraid
1. Madulain-Zuoz (200m climb) - including the sledding down part
3. Zernez - up the sledding hill - in cluding the sledding down part.

Saturday Dec 29, 2012 #

10 AM

Running 1:48:20 intensity: (2:19 @1) + (1:24:51 @2) + (20:27 @3) + (43 @4) 11.3 km (9:35 / km) +305m 8:27 / km
ahr:134 max:160 shoes: Salomon Speedcross 3

Up Val Chamuera, with Seline and Andi. We wanted to get up to Serlas but it was more snow plowing than running so we had to turn around before that.

Friday Dec 28, 2012 #

10 AM

Running 58:06 intensity: (5 @0) + (5:23 @1) + (13:10 @2) + (30:45 @3) + (8:43 @4) 6.21 km (9:21 / km) +405m 7:03 / km
ahr:138 max:162 shoes: Salomon Speedcross 3

The goal was to run up to Hanensee but the area was closed due to risk of avalanches (they were releasing avalanches while we were running on the oposide side of the valley. Instead we ran up to the first station of the Signalbahn and sledding down on sledding saucers.
1 PM

XC-Skiing (Skate) 2:16:44 intensity: (13:56 @2) + (1:01:25 @3) + (1:01:23 @4) 28.58 km (4:47 / km) +253m 4:35 / km
ahr:144 max:167

After a short break we were skiing down from St.Moritz Bad to Madualain with a detour into the Val Bever.

Thursday Dec 27, 2012 #

10 AM

XC-Skiing (Skate) 2:35:47 intensity: (12:15 @1) + (20:39 @2) + (28:40 @3) + (1:31:39 @4) + (2:34 @5) 32.49 km (4:48 / km) +498m 4:27 / km
ahr:153 max:176

Madulain - Morteratsch - Pontresina
With Corsin, Guck, Markus, Käspe, Stef.
2 PM

Climbing 1:00:00 [0]

With renni @ Serlas in S-chanf
5b, 5c+, 5c, 6a+, (6b+), (6b), (6b), 6a+*

Wednesday Dec 26, 2012 #

2 PM

XC-Skiing (Skate) 1:35:08 intensity: (2:08 @1) + (17:34 @2) + (29:51 @3) + (45:35 @4) 20.0 km (4:45 / km) +284m 4:26 / km
ahr:150 max:174

Madulain - Zernez , the usual "Trainingcamp-opening". Some fresh snow on the track made it tough going.

Monday Dec 24, 2012 #

10 AM

Running warm up/down 5:28 intensity: (2 @0) + (28 @1) + (4:07 @2) + (51 @3) 0.35 km (15:37 / km) +9m 13:50 / km
ahr:129 max:149 shoes: Salomon Speedcross 3

Orienteering 4:32 intensity: (1:10 @1) + (45 @2) + (1:19 @3) + (1:18 @4) 0.27 km (16:59 / km)
ahr:129 max:164 shoes: Salomon Speedcross 3

Heilig Morgen Sprint, four controls in a Labyrint, renni and I ended 3rd and earned one bonus second.

Orienteering 13:37 intensity: (40 @1) + (6 @2) + (15 @3) + (12:02 @4) + (34 @5) 2.89 km (4:42 / km)
ahr:165 max:176 shoes: Salomon Speedcross 3

Heiliger Morgen Sprint - 1st International Mixed Relay.
First loop, against many of the national team and local Juniors. No chance, ended 2nd but last, despite the 1s I could go earlier than the others ;-).

Orienteering 13:17 intensity: (3:04 @1) + (4:54 @2) + (47 @3) + (4:32 @4) 2.02 km (6:35 / km) +24m 6:13 / km
ahr:138 max:172 shoes: Salomon Speedcross 3

2nd loop after renni came back. Caught Ursli on the 1st but fell and hit my leg on a root on the way to the 3rd. Could barely run afterwards and just jogged back.
My leg will be sore for a few days but I hope that xc-skiing sould be possibel in a couple of days.

Sunday Dec 23, 2012 #

2 PM

Running 1:03:01 intensity: (10 @0) + (10:48 @1) + (34:45 @2) + (14:22 @3) + (2:56 @4) 8.23 km (7:40 / km) +343m 6:20 / km
ahr:130 max:155 shoes: Salomon Speedcross 3

With Trix and Chris Bu - Färnstu - Flüe. Nice loop, a bit muddy.

Friday Dec 21, 2012 #

12 PM

Various (squash) 40:00 [3]

Lunch Squash with O.
Hmm, well, I lost quite clear today. 4:1 or even 5:1. I stopped counting...

Thursday Dec 20, 2012 #

6 PM

Climbing 1:00:00 [0]

With Sabe, renni and Rolf at the Magnet

5b, 5c
5b, 5c
6b, 6a+
(6c), 6a+
6b/+, 6b+
6b+, (6b)
6a, 6b

Wednesday Dec 19, 2012 #

12 PM

Running 39:47 [3] 8.0 km (4:58 / km) +25m 4:54 / km
shoes: Asics Grey 12

Lunch run with P.

Monday Dec 17, 2012 #

12 PM

Running 40:30 [3] 8.0 km (5:04 / km) +25m 4:59 / km
shoes: Asics Grey 12

Lunch run with P.

Sunday Dec 16, 2012 #

2 PM

Climbing 1:00:00 [0]

With renni, rolf and sabe at the Magnet.
5c, 5b
5c+, 5b
5c, 6a+
(6c+\7a)
6b+, 5c
6b, 6a
(6b+), (6b)

Friday Dec 14, 2012 #

Event: Bern by Night 2
 
7 PM

Orienteering race 54:00 [4] 6.3 km (8:34 / km) +350m 6:42 / km
shoes: VJ Integrator 12

BBN 2 - Thörishaus
Again strong field and a lot of fun.
I had a pretty good run. The snow made it rather easy due to all the tracks.
Luckily we made it to the finish before the rain hit.

Running warm up/down 25:00 [3] 2.5 km (10:00 / km) +100m 8:20 / km
shoes: VJ Integrator 12

Thursday Dec 13, 2012 #

12 PM

Various (squash) 40:00 [3]

With Olivia. 3:3 in sets, it was 8:7 for her in the decisive set when the light went out (thus our time was over).
6 PM

Running 1:00:18 intensity: (1:17 @1) + (30:32 @2) + (23:45 @3) + (4:44 @4) 9.1 km (6:38 / km) +176m 6:03 / km
ahr:138 max:156 shoes: Salomon Speedcross 3

Winter loop with Chris. Very icy.

Wednesday Dec 12, 2012 #

12 PM

Running 40:45 [3] 8.0 km (5:06 / km) +25m 5:01 / km
shoes: Asics Grey 12

Lunch run with Pädu.
Bitter cold but beautiful weather. I can't believe that in two days this white wonder is going to be washed away by the rain.
7 PM

Climbing 1:00:00 [0]

With rolf and renni @ the Magnet
5b, 5a, 5c+, 6a, 6b+, (6c/c+), 6c/c+, 6b+, (6c), (6c)

Today I had problems concentrating Katherine Choong was climbing right beside me..

Monday Dec 10, 2012 #

12 PM

Running 41:30 [3] 8.0 km (5:11 / km) +25m 5:06 / km
shoes: Asics Grey 12

Lunch run with P. First snow, then sun, then snow, then snow and sun. Fun!

Sunday Dec 9, 2012 #

11 AM

XC-Skiing (Skate) 1:44:33 intensity: (3 @0) + (6:41 @1) + (36:37 @2) + (41:43 @3) + (19:29 @4) 17.95 km (5:50 / km) +291m 5:23 / km
ahr:139 max:162

Marbach with renni.
First loop up to Wald was very soft and difficult going, second loop down the valley was nicely packed and fast fun skiing. Fun!

Saturday Dec 8, 2012 #

12 PM

Running 1:12:36 intensity: (6 @0) + (31 @1) + (30:31 @2) + (27:53 @3) + (13:32 @4) + (3 @5) 11.01 km (6:36 / km) +467m 5:26 / km
ahr:139 max:238 shoes: Salomon Speedcross 3

Winterwonderrun. Bütikofen-Färnstu through the snow covered landscape.
And even the sun came out a few times. Awesome!
4 PM

Climbing 1:00:00 [0]

With renni @ the Magnet.
5a. 5b, 5c, 5c+, 5c+, 6a+, (6c+), (6c+), 6b/b+, 6b, (6b+), 6a
Once Ueli Steck was climbing right beside us. Irene had problems concentrating because he was climbing without his shirt;-).
C • Do you 3

Friday Dec 7, 2012 #

12 PM

Various (Squash) 40:00 [3]

With Olivia. Won my first set today (but lost three as well).

Wednesday Dec 5, 2012 #

12 PM

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

Lunch run with Pädu.
6 PM

Climbing 1:00:00 [0]

With renni @ the Climbox in Langnau
5c+, 5b, 5c+, 5c, (6a+), 6a+, (6a+), 6a+, (6c)
Routes are rated tougher than at the Magnet.
C • Climbing 4

Tuesday Dec 4, 2012 #

8 PM

Various (core) 25:00 [1]

Iwas already up in the attic and wanted to do a core/bouldering session when Irene came home and asked if we want to go climbing tomorrow. So I skipped the bouldering and only did the core stuff.
Including 2x100 swampjumps.

Monday Dec 3, 2012 #

12 PM

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

Lunch run with Mathias.

Sunday Dec 2, 2012 #

12 PM

Climbing 1:00:00 [0]

@ the Forum in Sumiswald with renni

5a, 5c, 6a, 5c, 6b, 6b, (6b+), (6c), 6a, (6c)
C • Vergässe 2
4 PM

Note

Sauna @ the Forum

Saturday Dec 1, 2012 #

2 PM

Running 1:54:47 intensity: (2:35 @1) + (25:49 @2) + (50:09 @3) + (36:14 @4) 18.29 km (6:17 / km) +641m 5:20 / km
ahr:143 max:179 shoes: Salomon Speedcross 3

Longjogg with NORSKA from Max (with Max, Res, Brünu, Gile and Tinu)
Nice loop in the snow but without sun.

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