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Training Log Archive: mikee

In the 31 days ending Jul 31, 2013:

activity # timemileskm+mload
  Various4 14:10:00 39.15 63.0930.0
  Orienteering11 11:32:26 56.62(12:14) 91.12(7:36) 19422489.9
  Running12 6:16:59 38.6(9:46) 62.12(6:04) 812830.8
  Climbing2 1:15:0015.0
  Bike Commute1 35:00 8.08(13.8/h) 13.0(22.3/h)7.0
  Swimming1 30:00 0.93(32:11) 1.5(20:00)90.0
  Total24 34:19:25 143.38 230.74 27544362.8
  [1-5]21 32:28:50

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Monday Jul 29, 2013 #

7 AM

Bike Commute 35:00 [0] 13.0 km (22.3 kph)
shoes: Specialized Source 11

12 PM

Running 43:00 [3] 8.0 km (5:23 / km) +25m 5:18 / km
shoes: Asics Grey 12

Lunch run with O. Pouring rain but very nice and cold.

Sunday Jul 28, 2013 #

Note

Fri 16:00 - Sun 18:00
Boden - Burgdorf
Driving 2750Km Km, 28h driving time. The best was Lunch with Cecilia and Christian in Linköping!

Friday Jul 26, 2013 #

9 AM

Running warm up/down 6:57 intensity: (2 @0) + (1:28 @1) + (5:27 @2) 1.16 km (5:59 / km) +4m 5:53 / km
ahr:124 max:136 shoes: VJ Integrator 12

Orienteering race 1:03:16 intensity: (17:10 @3) + (46:06 @4) 9.62 km (6:35 / km) +218m 5:54 / km
ahr:160 max:171 shoes: VJ Integrator 12

5th day O-Ringen
Technically a good run, legs just toast..
Chasing start, didn't see anyonethe whole run.

Thursday Jul 25, 2013 #

9 AM

Running warm up/down 13:02 intensity: (3:01 @1) + (6:16 @2) + (3:45 @3) 2.12 km (6:09 / km) +80m 5:11 / km
ahr:133 max:145 shoes: VJ Integrator 12

Orienteering race 32:26 intensity: (21 @1) + (9 @2) + (3:39 @3) + (28:10 @4) + (7 @5) 4.49 km (7:13 / km) +82m 6:37 / km
ahr:165 max:178 shoes: VJ Integrator 12

Wednesday Jul 24, 2013 #

8 AM

Running warm up/down 15:49 intensity: (7:13 @1) + (8:36 @2) 2.3 km (6:52 / km) +96m 5:41 / km
ahr:123 max:146 shoes: VJ Integrator 12

Orienteering race 1:13:24 intensity: (28 @1) + (11 @2) + (17:02 @3) + (55:43 @4) 9.2 km (7:59 / km) +287m 6:54 / km
ahr:159 max:174 shoes: VJ Integrator 12

Monday Jul 22, 2013 #

12 PM

Running warm up/down 19:23 intensity: (8:03 @1) + (11:20 @2) 3.0 km (6:28 / km) +26m 6:12 / km
ahr:127 max:148 shoes: VJ Integrator 12

Orienteering race 1:00:49 intensity: (8 @0) + (23 @1) + (12 @2) + (15:20 @3) + (44:15 @4) + (31 @5) 8.55 km (7:07 / km) +153m 6:32 / km
ahr:161 max:179 shoes: VJ Integrator 12

O-ringen 2nd stage - M40
Again overall a good race. I lost 1.5' to the 5th and another 2' to the 6th and stupidly some more time in the "easier" part.

Sunday Jul 21, 2013 #

10 AM

Running warm up/down 29:17 intensity: (20:25 @1) + (7:30 @2) + (1:10 @3) + (12 @4) 4.33 km (6:46 / km) +33m 6:31 / km
ahr:115 max:156 shoes: VJ Integrator 12

Orienteering race 1:02:40 intensity: (24 @1) + (35 @2) + (16:38 @3) + (45:03 @4) 8.68 km (7:13 / km) +257m 6:17 / km
ahr:161 max:174 shoes: VJ Integrator 12

O-Ringen 1st stage - M40
I was happy with my race after the finish. Found out later, that I lost 2' to the first due to a bad routechoice and another minor mistake (1') to the second. Incredible time of the first (Mathias N).

Saturday Jul 20, 2013 #

Event: O-Ringen 2013
 

Climbing 30:00 [0]

Two routes close to the O-ringen Campsite.

Friday Jul 19, 2013 #

2 PM

Orienteering 56:08 intensity: (2 @0) + (5:31 @1) + (21:45 @2) + (22:28 @3) + (6:22 @4) 5.71 km (9:50 / km) +119m 8:54 / km
ahr:137 max:163 shoes: VJ Integrator 12

O-training Gruvberget.

Thursday Jul 18, 2013 #

10 AM

Various (Hiking) 5:30:00 [1] 21.0 km (15:43 / km)

Syöten National Park.

Wednesday Jul 17, 2013 #

4 PM

Running 59:27 intensity: (7 @0) + (3:29 @1) + (46:40 @2) + (8:57 @3) + (14 @4) 9.3 km (6:23 / km) +85m 6:07 / km
ahr:131 max:151 shoes: VJ Integrator 12

After half a day of driving we arrived at Syöte. I went for a very nice run in the hiking area. Beautiful woods, marshes and lakes.

Tuesday Jul 16, 2013 #

11 AM

Various (Canoeing) 4:30:00 [1] 24.0 km (11:15 / km)

Second day of our trip. Some nice rapids but towards the end it was getting boring because the landscape was not as interesting as in the beginning and in addition we were getting tired...

Monday Jul 15, 2013 #

7 AM

Orienteering 1:03:10 intensity: (1:41 @1) + (20:35 @2) + (31:31 @3) + (9:23 @4) 6.0 km (10:32 / km) +79m 9:53 / km
ahr:140 max:163 shoes: VJ Integrator 12

Early morning O-training on a map from Sabe where they had a long distance training during the WOC preparation camp. Beautiful area and very tricky, particularly without any controls out there.
3 PM

Various (Canoing) 3:30:00 [1] 18.0 km (11:40 / km)

Canoing down the Jongunjoki with renni, Sabe and Röfe. Very nice river winding through finish forests. We missed our planned stop, so we went double the distance of what was planned for today and decided to do it in two instead of three days.

Saturday Jul 13, 2013 #

8 AM

Running 27:28 intensity: (9 @0) + (7:25 @1) + (13:14 @2) + (6:03 @3) + (37 @4) 3.65 km (7:31 / km) +189m 5:59 / km
ahr:128 max:151 shoes: VJ Integrator 12

Orienteering race 1:18:47 intensity: (25 @1) + (2:18 @2) + (32:45 @3) + (43:19 @4) 9.55 km (8:15 / km) +241m 7:20 / km
ahr:154 max:168 shoes: VJ Integrator 12

Kainuu-O-week 4th stage - M35
Nice tricky terrain. I thought that I had a good race but the result shows me the I didn't..?
Searching one control in the green area and I got a branch in my right eye on the third last control which made running slow and mapreading difficult.

Running 22:14 intensity: (9:14 @1) + (12:49 @2) + (11 @3) 3.17 km (7:01 / km) +41m 6:35 / km
ahr:120 max:140 shoes: VJ Integrator 12

Friday Jul 12, 2013 #

11 AM

Running 46:29 intensity: (7 @0) + (14:45 @1) + (28:23 @2) + (2:32 @3) + (42 @4) 6.66 km (6:59 / km) +140m 6:19 / km
ahr:129 max:159 shoes: Salomon Speedcross 3

Running to the WOC middle arena from the camping and back.

Thursday Jul 11, 2013 #

2 PM

Orienteering race 1:30:08 intensity: (31 @1) + (1:00 @2) + (24:03 @3) + (1:04:34 @4) 10.63 km (8:29 / km) +288m 7:28 / km
ahr:157 max:172 shoes: VJ Integrator 12

Kainuu-O-Week 3rd stage - M35
Very tricky terrain in the beginning and very nasty in the end. I ran out of energy and had to go very slow the last few controls, otherwise just a few small mistakes.

Wednesday Jul 10, 2013 #

10 AM

Running 13:33 intensity: (13 @1) + (10:20 @2) + (2:35 @3) + (25 @4) 2.43 km (5:35 / km) +43m 5:08 / km
ahr:132 max:152 shoes: VJ Integrator 12

Orienteering 53:55 intensity: (26 @1) + (1:56 @2) + (10:45 @3) + (38:30 @4) + (2:18 @5) 9.1 km (5:56 / km) +120m 5:34 / km
ahr:163 max:179 shoes: VJ Integrator 12

Kainuu-O-Week 2nd stage
Again, beautifull open woods and very tricky green areas. Not my day, lost 1' to the first and ran from 4 back to the third (while actually reading 3-4 again but making a 180° mistake). Another two mistake made it even worse...

Sunday Jul 7, 2013 #

Event: Kainuu Orienteering Week (WOC spectator race)
 
3 PM

Orienteering 57:43 intensity: (22 @1) + (11 @2) + (22 @3) + (17:51 @4) + (38:57 @5) 9.59 km (6:01 / km) +98m 5:43 / km
ahr:175 max:183 shoes: VJ Integrator 12

1st stage Kainuu-O-Week - M40A
Beautiful open terrain and some tricky controls in the green. Good run, only two smaller mistakes and one not so ideal route.

Friday Jul 5, 2013 #

12 PM

Various (Squash) 40:00 [3]

Very tight today 4:4 sets and 9:10 points for me when the light went out.

Wednesday Jul 3, 2013 #

12 PM

Running 40:20 [3] 8.0 km (5:03 / km) +25m 4:58 / km
shoes: Asics Grey 12

Lunch run with P, a bit of rain.

Tuesday Jul 2, 2013 #

6 PM

Swimming 30:00 [3] 1.5 km (20:00 / km)

Burgdorf, outdoor pool.

Monday Jul 1, 2013 #

12 PM

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

Lunch run with P. We caught O shortly before the end.
7 PM

Climbing (bouldering) 45:00 [0]

Lindenthal with renni. The Lindenthal season started today (climbing only allowed from July 1st to January 31st). Very nice evening, very worn hands afterwards.

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