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Training Log Archive: mikee

In the 31 days ending Dec 31, 2013:

activity # timemileskm+mload
  Running12 12:48:48 72.65(10:35) 116.91(6:35) 35722269.3
  Various3 5:50:04 9.41 15.14 2359935.3
  XC-Skiing (Skate)2 4:37:47 30.42(9:08) 48.96(5:40) 749859.7
  Climbing3 3:00:0036.0
  Orienteering2 1:24:31 8.55(9:53) 13.76(6:08) 362339.0
  Total21 27:41:10 121.03 194.78 70424439.3
  [1-5]18 24:41:07
averages - sleep:7.7

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Tuesday Dec 31, 2013 #

10 AM

Various (Ski Touring) 3:16:27 intensity: (2:13:40 @2) + (44:03 @3) + (18:44 @4) 10.39 km (18:55 / km) +1218m 11:55 / km
ahr:124 max:160

With Gaudi, Simon, Mich, Tom and Renni

First up to Piz Arpiglia, then we wanted to ski down on the other side. Perfect powder and we enjoyed the downhill until a small avalanch went off. Nothing big but we decided to turn around, so we went up again and down the same way we climbed up.

Monday Dec 30, 2013 #

10 AM

XC-Skiing (Skate) 2:24:19 intensity: (11:12 @1) + (29:12 @2) + (1:25:28 @3) + (18:27 @4) 23.92 km (6:02 / km) +282m 5:42 / km
ahr:142 max:166

Today I had the slowest ski ever. Fresh snow and cold temperature made it almost impossible to glide. Madulain-Val Bever-Pontresina.

Afterwards Sauna in the Sauna with the most beautiful view and a yummy cake at the Cafe Grond.

Sunday Dec 29, 2013 #

11 AM

Climbing 1:00:00 [0]

With renni, Guck, Michi, Tom & Gaudi @ Parc Serlas in S-Chanf

5a, 4c
5a, 5b
6a+,
5c+
6a
6b (?)
6b
6b+
6a

Saturday Dec 28, 2013 #

11 AM

Various (Alpine Skitouring) 1:53:37 [3] 4.75 km (23:55 / km) +1141m 10:52 / km

From Madulain up to Alp Belvair. After boarding down renni joined me and we did the same again. Beautiful day and nice to test my new splitboard.

Friday Dec 27, 2013 #

11 AM

XC-Skiing (Skate) 2:13:28 intensity: (4:24 @1) + (11:20 @2) + (38:05 @3) + (1:19:39 @4) 25.05 km (5:20 / km) +467m 4:52 / km
ahr:148 max:172

We started in Pontresina and first we went into the Stazerwald where the trees were very nicely covered with snow. Then back to Pontresina and all the way up to the Morteratsch Glacier (or what is left of it). After a yummy Apfelstrudel back to Pontresina and home by train.

Thursday Dec 26, 2013 #

2 PM

Running 1:12:38 intensity: (22 @1) + (12:11 @2) + (25:23 @3) + (33:00 @4) + (1:42 @5) 7.91 km (9:11 / km) +245m 7:57 / km
ahr:151 max:178 shoes: Salomon Speedcross 3

Easy start into the week. With the people from our Madulain camp we ran a loop from Madulain, mostly in knee to waist deep snow. Very tough for the first runners...

Tuesday Dec 24, 2013 #

10 AM

Running 14:32 intensity: (31 @1) + (10:40 @2) + (3:21 @3) 2.4 km (6:04 / km) +29m 5:43 / km
ahr:135 max:148 shoes: Salomon Speedcross 3

Orienteering 11:43 intensity: (17 @1) + (13 @2) + (32 @3) + (10:10 @4) + (31 @5) 2.38 km (4:56 / km) +30m 4:38 / km
ahr:166 max:175 shoes: Salomon Speedcross 3

Heiliger Morgen Sprint - Prologue

Orienteering 11:16 intensity: (4 @1) + (11 @2) + (17 @3) + (7:39 @4) + (3:05 @5) 2.46 km (4:35 / km) +2m 4:34 / km
ahr:170 max:177 shoes: Salomon Speedcross 3

Heiliger Morgen Sprint - Final (2nd in my heat)

Running 7:58 intensity: (2 @0) + (7:56 @2) 1.31 km (6:06 / km) +1m 6:04 / km
ahr:136 max:139 shoes: Salomon Speedcross 3

Saturday Dec 21, 2013 #

2 PM

Running 2:10:09 [3] 20.84 km (6:15 / km) +759m 5:17 / km
ahr:143 max:173

Lonjogg with the NORSKA runners organized by renni and me. Nice loop up to the Lueg and back, weather not as good as two weeks ago but we could still get a few sun rays and a glimpse of the alps.

Friday Dec 20, 2013 #

12 PM

Various (squash) 40:00 [3]

With O, won 4:2.

Wednesday Dec 18, 2013 #

Running 43:00 [3] 7.0 km (6:09 / km) +150m 5:33 / km
shoes: Asics Grey 12

Lunch run, Brandis loop. By myself.

Monday Dec 16, 2013 #

12 PM

Running 54:00 [3] 8.0 km (6:45 / km) +250m 5:50 / km
slept:8.5 shoes: Asics Grey 12

Lunch run Schallenberg extended with P&O.
7 PM

Climbing 1:00:00 [0]

With renni at the Magnet
5c, 5b
5c, 5b+
6a+, 5c+
6b+*, 5b+
(6c), (6b+)
6a, 5b

Sunday Dec 15, 2013 #

2 PM

Running 1:27:19 intensity: (1:00 @1) + (38:05 @2) + (31:42 @3) + (16:32 @4) 13.0 km (6:43 / km) +498m 5:38 / km
ahr:140 max:171 slept:8.5 shoes: Salomon Speedcross 3

Longish run: Färnstu-Flüe

Saturday Dec 14, 2013 #

Note
slept:10.0

Thursday Dec 12, 2013 #

12 PM

Running 45:00 [3] 6.5 km (6:55 / km) +250m 5:48 / km
shoes: Asics Grey 12

Lunch run with P&O, Schallenberg loop.

Tuesday Dec 10, 2013 #

12 PM

Running 43:00 [3] 8.0 km (5:23 / km) +25m 5:18 / km
slept:6.5 shoes: Asics Grey 12

Lunch run with P&O.

Monday Dec 9, 2013 #

12 PM

Running 40:15 [3] 6.5 km (6:12 / km) +250m 5:12 / km
slept:7.5 shoes: Asics Grey 12

Lunch run, by myself. Schallenberg, again a beautiful day with good views.

Sunday Dec 8, 2013 #

11 AM

Running 2:22:57 intensity: (1 @0) + (1:09 @1) + (47:58 @2) + (1:00:49 @3) + (33:00 @4) 22.46 km (6:22 / km) +665m 5:33 / km
ahr:141 max:167 slept:8.0 shoes: Salomon Speedcross 3

Lueg loop, perfect views, nice trails.

Testing for the Norska longjogg, a bit too long...?

Saturday Dec 7, 2013 #

Note
slept:10.0

Friday Dec 6, 2013 #

Event: Bern by Night II
 
7 PM

Orienteering race (night-o) 1:01:32 [4] 8.93 km (6:53 / km) +330m 5:49 / km
slept:6.0 shoes: VJ Integrator 12

BBN 2. Contest - Scherligraben - Long (25/25)
Ok run but a bit slow. Looks like I should start something that deserves the term training...

Thursday Dec 5, 2013 #

12 PM

Running 48:00 [3] 7.0 km (6:51 / km) +250m 5:49 / km
slept:6.0 shoes: Asics Grey 12

Schallenberg loop with P&O. The others were slow today so I went back and forth on the uphills.

Not as beautiful as last Tuesday but still good view.

Wednesday Dec 4, 2013 #

Note
slept:8.0

Tuesday Dec 3, 2013 #

12 PM

Running 40:00 [3] 6.0 km (6:40 / km) +200m 5:43 / km
slept:6.0 shoes: Asics Grey 12

Lunch run wirh P&O, Schallenberg. Perfect views of the alps and nice and warm in the sun.

Monday Dec 2, 2013 #

7 PM

Climbing 1:00:00 [0]
slept:7.5

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

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