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Training Log Archive: mikee

In the 31 days ending May 31, 2014:

activity # timemileskm+mload
  Running11 7:35:47 49.11(9:17) 79.04(5:46) 11731223.4
  Roadbiking4 5:28:52 84.76(15.5/h) 136.41(24.9/h) 1642818.7
  Climbing3 3:00:00204.0
  Bike3 2:45:52 27.65(10.0/h) 44.5(16.1/h) 1248488.8
  Orienteering3 2:33:57 11.83(13:01) 19.03(8:05) 599526.5
  Bike Commute4 2:25:00 32.62(13.5/h) 52.5(21.7/h) 9429.0
  Various2 1:20:00240.0
  Swimming2 1:00:00 1.86(32:11) 3.0(20:00)180.0
  Total28 26:09:28 207.84 334.49 47563710.4
  [1-5]23 21:43:01

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Saturday May 31, 2014 #

2 PM

Running warm up/down 6:01 intensity: (1:02 @1) + (3:08 @2) + (1:39 @3) + (12 @4) 0.86 km (7:02 / km) +58m 5:15 / km
ahr:138 max:160 shoes: VJ Integrator 14

Orienteering race 39:14 intensity: (19 @1) + (10 @2) + (51 @3) + (30:01 @4) + (7:53 @5) 4.68 km (8:23 / km) +123m 7:25 / km
ahr:170 max:178 shoes: VJ Integrator 14

Swiss Middle Distance Champs (10/38)

Very nice and challenging terrain. Happy with my race and result.

Wednesday May 28, 2014 #

12 PM

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

Monday May 26, 2014 #

12 PM

Running 44:00 [3] 8.0 km (5:30 / km) +25m 5:25 / km
shoes: Asics Grey 12

With P&O along the Emme.

Saturday May 24, 2014 #

12 PM

Bike warm up/down 22:54 intensity: (7:39 @2) + (11:33 @3) + (3:42 @4) 6.0 km (15.7 kph) +209m
ahr:130 max:161 shoes: Scott Spark 20

1 PM

Roadbiking 1:11:14 intensity: (25 @1) + (1:32 @2) + (6:51 @3) + (54:22 @4) + (8:04 @5) 33.88 km (28.5 kph) +623m
ahr:166 max:179 shoes: BMC Carborazor

Belpathlon with renni.
She started with the inline section and I followed with the roadbike section. Two loops over the Belpberg. On the first loop I had a good group after the initial climb and could draft a lot. On the second loop we were a group of three that harmonized well.
2 PM

Bike 52:50 intensity: (1:10 @2) + (14:08 @3) + (37:32 @4) 14.49 km (16.5 kph) +427m
ahr:157 max:174 shoes: Scott Spark 20

Immediately after the roadbiking I did the two Bike loops. Nice section with a fine downhill. Very heavy legs on the last uphill...

Renni finished with the running section, a bit handicapped after her fall on the inline...

Overall we finished 12th of abouth 20 couple teams. Fun and nice event!

Friday May 23, 2014 #

12 PM

Various (squash) 40:00 [3]

2:4 ... another loss...
7 PM

Climbing 1:00:00 [0]

with rolf and renni @ the magnet
5c,5b
5c+, 5b
5c+
(6c)
(6b+)
6a

Thursday May 22, 2014 #

12 PM

Running 45:00 [2] 6.0 km (7:30 / km) +150m 6:40 / km
shoes: Asics Grey 12

Lunch run with O, easy.

Tuesday May 20, 2014 #

6 PM

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

Monday May 19, 2014 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)

12 PM

Running 45:00 [2] 8.0 km (5:38 / km) +25m 5:32 / km
shoes: Asics Grey 12

Lunch run with P&O.

Sunday May 18, 2014 #

10 AM

Roadbiking 17:38 intensity: (40 @1) + (16:39 @2) + (19 @3) 2.63 km (8.9 kph) +187m
ahr:129 max:140 shoes: BMC Carborazor

Neuchatel Railwaystation to the event center.

Running warm up/down 6:29 intensity: (27 @1) + (4:54 @2) + (1:08 @3) 1.19 km (5:28 / km) +4m 5:22 / km
ahr:131 max:148 shoes: VJ Integrator 12

Orienteering race 45:06 intensity: (19 @1) + (7 @2) + (7:30 @3) + (36:39 @4) + (31 @5) 5.89 km (7:40 / km) +279m 6:12 / km
ahr:166 max:181 shoes: VJ Integrator 12

Jura 3er Staffel 4th on the leg, 7th in total
I was on the "mass start" but started 3' after the first because we did not have a runner on the "zero" leg. Could not follow the three young guys event to the start point... Had a stable race but was a bit handicapped running off-trail due to dizziness in my head (again "Lageschwindel"). Fell pretty hard on the ground before the 5th and broke my compass. Made only one mistake due to this on the 10th control (1').

Renni and Rolf both also had stable races and we ended up 7th over all.

2 PM

Roadbiking 2:44:41 intensity: (1:13 @0) + (43:45 @1) + (1:11:41 @2) + (39:16 @3) + (8:46 @4) 72.53 km (26.4 kph) +497m
ahr:128 max:159 shoes: BMC Carborazor

Neuchatel - Burgdorf
With Rolf, first half also with renni. Nice day and we enjoyed the tailwind.

Saturday May 17, 2014 #

4 PM

Bike 1:30:08 intensity: (4 @0) + (19:28 @1) + (22:02 @2) + (28:38 @3) + (19:56 @4) 24.01 km (16.0 kph) +612m
ahr:128 max:170 shoes: Scott Spark 20

Nice short loop in the evening up to the Lueg.

Friday May 16, 2014 #

12 PM

Various (squash) 40:00 [3]

Good game but I lost 3:4.
7 PM

Climbing 1:00:00 [3]

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

Wednesday May 14, 2014 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)

Monday May 12, 2014 #

6 PM

Roadbiking 1:15:19 intensity: (20:53 @1) + (31:39 @2) + (13:38 @3) + (9:09 @4) 27.37 km (21.8 kph) +335m
ahr:125 max:160 shoes: BMC Carborazor

Short loop after work.

Saturday May 10, 2014 #

Event: GP Bern
 
3 PM

Running warm up/down 18:49 intensity: (15:25 @2) + (2:13 @3) + (1:11 @4) 2.96 km (6:21 / km) +44m 5:55 / km
ahr:133 max:164 shoes: Asics Kayano 13

Running race 1:07:39 intensity: (9 @2) + (20 @3) + (5:03 @4) + (1:02:07 @5) 16.29 km (4:09 / km) +266m 3:50 / km
ahr:179 max:185 shoes: Asics Kayano 13

My slowest GP ever but there comes nothing from nothing...

It was a well paced race trying to keep my HR below 180 for the first two thirds as good as possible. Several runners from the second startblock were passing me which gave me the feeling that I was loosing towards the end which was not true (gaining 30 Places from the first split to the end). Aargauerstalden was tough had to fight. Legs held up surprisingly well.

Previous times/Places
2014 1:07:39 630 (hotish..)
2011 1:03:14 397
2009 1:03:15 266 (warm)
2008 1:05:04 360 (hot!)
2006 1:03.05 368

This year the 380th place was at 1:05, so it was a rather slow year due to the temperature.

Running warm up/down 8:51 intensity: (2 @1) + (6:56 @2) + (1:53 @3) 1.18 km (7:28 / km) +14m 7:03 / km
ahr:136 max:147 shoes: Asics Kayano 13

Friday May 9, 2014 #

7 PM

Climbing 1:00:00 [0]

With rolf and renni @ the Magnet

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

Thursday May 8, 2014 #

12 PM

Running 45:00 [2] 6.0 km (7:30 / km) +150m 6:40 / km
shoes: Asics Grey 12

Easy last training before the GP

Tuesday May 6, 2014 #

12 PM

Running 45:00 [2] 8.0 km (5:38 / km) +25m 5:32 / km
shoes: Asics Grey 12

With P&O
C • GP 2
7 PM

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

Monday May 5, 2014 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

12 PM

Running 39:15 [3] 6.8 km (5:46 / km) +240m 4:54 / km
shoes: Asics Grey 12

Schallenberg loop. Alone

Sunday May 4, 2014 #

2 PM

Orienteering 1:09:37 intensity: (10 @0) + (3:40 @1) + (21:16 @2) + (32:41 @3) + (11:50 @4) 8.47 km (8:13 / km) +197m 7:22 / km
ahr:140 max:162 shoes: VJ Integrator 12

O-Training "Birchi" with renni. Two loops, no trails, and i forgot my compass at home... I was surprised how well it went and the woods were better than I was expecting.
Fun o-training.

Bike Commute 40:00 [0] 12.0 km (18.0 kph) +94m
ahr:104 max:144 shoes: Specialized Source 11

Friday May 2, 2014 #

11 AM

Running 44:43 intensity: (18:45 @1) + (23:34 @2) + (2:24 @3) 5.76 km (7:45 / km) +147m 6:53 / km
ahr:123 max:149 shoes: Asics Grey 12

Lunch run with O.

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