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Training Log Archive: mikee

In the 31 days ending Jan 31, 2013:

activity # timemileskm+mload
  Running13 12:16:17 77.43(9:31) 124.61(5:55) 20901976.8
  Climbing7 5:40:0068.0
  Various6 5:36:45 8.03 12.93 1172810.7
  Orienteering5 4:06:15 22.37(11:00) 36.01(6:50) 1377944.8
  Strength2 40:0040.0
  Total29 28:19:17 107.84 173.55 46393840.2
  [1-5]24 22:38:51

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Wednesday Jan 30, 2013 #

4 PM

Running 42:55 intensity: (1:09 @1) + (28:27 @2) + (12:40 @3) + (39 @4) 8.07 km (5:19 / km) +41m 5:11 / km
ahr:137 max:153 shoes: Asics Gel Nimbus 12

Business trip to Leipzig/Merseburg. Found the time for a short run in Merseburg just when it was getting dark. It was raining cats and dogs...

Monday Jan 28, 2013 #

12 PM

Running 41:00 [3] 8.0 km (5:08 / km) +25m 5:03 / km
shoes: Asics Grey 12

Lunch run with Mathias.

Sunday Jan 27, 2013 #

2 PM

Climbing 1:00:00 [0]

With renni @ the Magnet
Originally the plan today was to go xc-skiing but this morning we both didn't feel well (me headache, renni coughing), so we stayed in bed for another two hours...
Instead, in the afternoon we went climbing, arms a bit tired from friday but still some nice climbs

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

Saturday Jan 26, 2013 #

2 PM

Running long 2:14:10 intensity: (9 @0) + (19:17 @1) + (1:13:36 @2) + (33:49 @3) + (7:19 @4) 19.13 km (7:01 / km) +700m 5:56 / km
ahr:132 max:176 shoes: Salomon Speedcross 3

Longjogg with the NORSKA people, quite a crowd today (15).
Very nice loop from Boll over the Bantiger and Dentenberg.

Friday Jan 25, 2013 #

12 PM

Various 40:00 [3]

With Olivia. 1:4 :-(.
7 PM

Climbing 1:00:00 [0]

With röfe & renni @ the Magnet

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

Wednesday Jan 23, 2013 #

12 PM

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

Lunch run in the sun with P. Nice!

Tuesday Jan 22, 2013 #

8 PM

Climbing (bouldering) 20:00 [0]

4x3 loops

Strength (core) 20:00 [1]

3x core set
4x100 swampjumps (100 for renni)

Monday Jan 21, 2013 #

12 PM

Running 41:45 [3] 8.0 km (5:13 / km) +25m 5:08 / km

Lunch run with P.
Tired from yesterday.

Sunday Jan 20, 2013 #

Event: Treslag Staffel
 
11 AM

Orienteering race (relay) 39:14 intensity: (1:26 @1) + (7 @2) + (1:57 @3) + (13:43 @4) + (22:01 @5) 6.57 km (5:58 / km) +194m 5:12 / km
ahr:171 max:183 shoes: VJ Integrator 12

Treslag, 1st leg, Güllehau (28/50
Good run, had the shortest forking on the first control so it helped a bit that the faster guys were passing me again after control three. Had the longer forkings twice a bit later. No major mistake.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Integrator 12

1 PM

Orienteering race (relay) 45:50 intensity: (12 @2) + (1:23 @3) + (20:35 @4) + (23:40 @5) 8.14 km (5:38 / km) +136m 5:12 / km
ahr:173 max:184 shoes: VJ Integrator 12

Treslag - 4th leg - Bowald (MP)
Shame on me. Punched a wrong control. No excuses, should have noticed it because I was leaving a trail 30° wrong and I did not check the control number. Just stupid. I feel sorry for the team.
Otherwise also only ok run. Searched one control for a minute or two plus a few other wobbles.

Saturday Jan 19, 2013 #

11 PM

Various (hike) 40:00 [1] 3.0 km (13:20 / km) +150m 10:40 / km

Unplanned hike. After the general assembly of our club we wanted to sleep at my brother's. However the road up to where he lives was completely iced due to rain falling on the cold road. So they closed it down and no bus was running. The wisest thing we could do is to hike up to his place (could have been nice if it wasn't almost midnight...).

Friday Jan 18, 2013 #

Event: Bern by Night 3
 
7 PM

Orienteering race (night) 1:03:13 [4] 9.19 km (6:53 / km) +501m 5:24 / km
shoes: VJ Integrator 12

BBN 3 - Rothöchi
Fun and good run, except for one control where I lost 4'. The worst thing is that it was the second time I had to punch this control...

Wednesday Jan 16, 2013 #

12 PM

Running 39:30 [3] 8.0 km (4:56 / km) +25m 4:52 / km
shoes: Asics Grey 12

Lunch run with P.

Tuesday Jan 15, 2013 #

12 PM

Various (squash) 40:00 [3]

With O. Lost 3:4 sets.
7 PM

Climbing 1:00:00 [0]

With renni @ the Magnet, rolf & sabe were there too but we hardly saw them. Too many people on Tuesday.
5c, 5c, 5c+, 6a, 6b, (6c+/7a), 6b+, (6c), (6c)

Monday Jan 14, 2013 #

12 PM

Running 57:00 [3] 10.0 km (5:42 / km) +330m 4:54 / km
shoes: Asics Grey 12

Lunch run, alone. A bit longer than usual.

Sunday Jan 13, 2013 #

10 AM

Orienteering 6:50 [4] 1.0 km (6:50 / km)
shoes: Salomon Speedcross 3

We could join the Aargauer Kader for two sprints in Burgdorf.
Sprint #1: 30" Mistake, too much.

Orienteering 13:30 [4] 1.6 km (8:26 / km) +50m 7:18 / km
shoes: Salomon Speedcross 3

Sprint#2: 1' mistake because I didn't read the control description properly.

Running 25:00 [3] 4.0 km (6:15 / km)
shoes: Salomon Speedcross 3

Warm up & cool down. Running from home to the assembly and back.

Saturday Jan 12, 2013 #

2 PM

Orienteering 1:17:38 [3] 9.5 km (8:10 / km) +496m 6:29 / km
shoes: Salomon Speedcross 3

Shadowing Anina in an o-training at the Rothöchi.

Friday Jan 11, 2013 #

12 PM

Various (Squash) 40:00 [3]

With O. 1:4 sets, but most were close. Have to work on my mental strength in the decisive moments ;-).

Thursday Jan 10, 2013 #

7 PM

Strength (core) 20:00 [1]

3x
100 swampjumps
core set

Climbing (bouldering) 20:00 [0]

3x3 loops

Wednesday Jan 9, 2013 #

12 PM

Running 40:42 [3] 8.0 km (5:05 / km) +25m 5:01 / km
shoes: Asics Grey 12

Lunch run with P.

Tuesday Jan 8, 2013 #

7 PM

Climbing 1:00:00 [0]

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

Monday Jan 7, 2013 #

12 PM

Running 40:25 [3] 8.0 km (5:03 / km) +25m 4:58 / km
shoes: Asics Grey 12

Lunch run with P.

Sunday Jan 6, 2013 #

10 AM

Running 2:04:23 intensity: (3 @0) + (2:14 @1) + (1:05:20 @2) + (44:55 @3) + (11:51 @4) 18.85 km (6:36 / km) +450m 5:54 / km
ahr:138 max:181 shoes: Asics Gel Nimbus 12

With the bussola people from Homberg all along the ridge to Marco & Maja where we refreshed ourselves with spaghetti.
C • Lauf ich vielleicht mal nac... 2

Friday Jan 4, 2013 #

12 PM

Various (Squash) 40:00 [3]

With Olivia, lost 1:4 sets, one was very close.
6 PM

Climbing 1:00:00 [0]

With renni @ the Magnet
5b, 5a
5c, (6b+?)
6c, 5b
6b+, 6a
6c, (7a??)
6b, (6b+)

Wednesday Jan 2, 2013 #

12 PM

Running 1:37:57 intensity: (14 @0) + (1:19 @1) + (46:48 @2) + (38:10 @3) + (11:24 @4) + (2 @5) 14.57 km (6:43 / km) +419m 5:53 / km
ahr:139 max:176 shoes: Salomon Speedcross 3

Val Fex with Seline and Andi.
Falk skied up, Irene hiked 2/3 up and Michi, Angelika and Matti did the shortest loop. We all met for lunch and dessert in the Café Grond.

Nice ending of a beautiful week. Back to work and no snow land.

Tuesday Jan 1, 2013 #

11 AM

Various (skitouring) 2:16:45 intensity: (2:00:05 @2) + (16:10 @3) + (30 @4) 9.93 km (13:46 / km) +1022m 9:06 / km
ahr:125 max:156

Nice ski tour with Seline, Mündi, Simon, Tom, Michi, Michi and Michi (me).
From Buffalora up to Piz Daint and back down on the other side to Tschierv where we watched the Tour de Ski.
(logging uphill part only)

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