Training Log Archive: mikeeIn the 31 days ending Aug 31, 2014:
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Saturday Aug 30, 2014 #
Running 2:55:00 [3] 20.0 km (8:45 / km) +1150m 6:48 / km
shoes: Salomon Speedcross 3
Relaxing in tge Hotpot afterwards.
Nice to see the Hasliberg some 25 years after skiing here...
Thursday Aug 28, 2014 #
Running 42:00 [3] 8.0 km (5:15 / km) +25m 5:10 / km
shoes: Nike Zoom Vomero 3 (09)
Tuesday Aug 26, 2014 #
Running 42:30 [3] 8.0 km (5:19 / km) +25m 5:14 / km
shoes: Nike Zoom Vomero 3 (09)
Swimming 30:00 [3] 1.5 km (20:00 / km)
Sunday Aug 24, 2014 #
Orienteering race 1:30:56 9.94 km (9:09 / km) +269m 8:04 / km
ahr:159 max:175 shoes: VJ Integrator 14
Running warm up/down 18:22 2.19 km (8:24 / km) +22m 8:00 / km
ahr:128 max:164 shoes: VJ Integrator 14
Friday Aug 22, 2014 #
Various (squash) 45:00 [3]
3:4 (10:8 when the lights went out...)
Thursday Aug 21, 2014 #
Running 42:45 [3] 8.0 km (5:21 / km) +25m 5:16 / km
shoes: Nike Zoom Vomero 3 (09)
Tuesday Aug 19, 2014 #
Climbing 1:00:00 [3]
5a+, 5b+
5b+, 6a
(6c)
(6c)
(6b), 6a
Monday Aug 18, 2014 #
Running 40:50 [3] 8.0 km (5:06 / km) +25m 5:02 / km
shoes: Nike Zoom Vomero 3 (09)
Sunday Aug 17, 2014 #
Orienteering 1:06:46 8.73 km (7:39 / km) +302m 6:31 / km
ahr:169 max:181 shoes: VJ Integrator 14
Wow, tough terrain with lots of blueberry bushes. Nice, tough and challenging.
I did the first leg and had a good start. Loosing a bit on the long (6-7) because I got stuck in the green but luckily the train was also loosing a bit there and came from behind before the 8th. Trying to hang on to it but had to realize soon that my speed was not good enough to keep up. Loosing a bit 14-15 in the green but otherwise finished rather clean.
These deep blueberry bushes are just too tough for me... not enough strength in my legs?
Saturday Aug 16, 2014 #
Running 29:35 [2] 4.65 km (6:22 / km) +14m 6:16 / km
shoes: Asics Gel Nimbus 12
Thursday Aug 14, 2014 #
Running 1:02:51 10.18 km (6:10 / km) +250m 5:30 / km
ahr:139 max:164 shoes: Asics Gel Nimbus 12
Wednesday Aug 13, 2014 #
Running 41:50 [3] 8.0 km (5:14 / km) +25m 5:09 / km
shoes: Nike Zoom Vomero 3 (09)
Monday Aug 11, 2014 #
Running 43:10 [3] 8.0 km (5:24 / km) +25m 5:19 / km
shoes: Nike Zoom Vomero 3 (09)
Sunday Aug 10, 2014 #
Orienteering race 55:24 7.99 km (6:56 / km) +352m 5:41 / km
ahr:162 max:174 shoes: VJ Integrator 12
Chasing start, went out 3' behind Kurt and 2' ahead of Markus. Markus caught me after half the course and I had no chance to keep up with him. Good run, no larger mistakes, just a few wobbles.
Total I was 3rd, long time I've been on a podium...
Saturday Aug 9, 2014 #
Orienteering race 1:01:41 8.71 km (7:05 / km) +399m 5:46 / km
ahr:160 max:179 shoes: VJ Integrator 12
Nice course and luckily already many paths through the green stuff. 13-14 not the ideal route because I was scared to go through the green, which wan't that bad as on the map. Otherwise good run.
Friday Aug 8, 2014 #
Orienteering race 24:34 5.15 km (4:46 / km) +112m 4:18 / km
ahr:173 max:182 shoes: Salomon Speedcross 3
Nice (long) Sprint in Lenzburg. Wrong route on the long one (+40") otherwise fine. Fun!
Wednesday Aug 6, 2014 #
Running warm up/down 5:09 0.74 km (6:59 / km) +15m 6:20 / km
ahr:120 max:130 shoes: Salomon Speedcross 3
Running race 23:32 4.17 km (5:38 / km) +377m 3:53 / km
ahr:173 max:179 shoes: Salomon Speedcross 3
A bit tired legs today, in particular on the first steep uphill. Could hold a good pace until the end.
Last stage for me. This was a fun event and I'm tempted to run again tomorrow but I need a rest day and pack my stuff before the Aargauer 3-Tage OL...
Running warm up/down 27:23 3.57 km (7:40 / km) +39m 7:16 / km
ahr:113 max:134 shoes: Salomon Speedcross 3
Tuesday Aug 5, 2014 #
Running race 32:08 5.27 km (6:06 / km) +536m 4:02 / km
ahr:177 max:183 shoes: Salomon Speedcross 3
A bit longer than yesterday but again it was fun! Happy with my race despite that I could not hang on to Sabe until the end...
Running warm up/down 35:00 [1] 6.0 km (5:50 / km)
shoes: Salomon Speedcross 3
Monday Aug 4, 2014 #
Running warm up/down 18:34 2.72 km (6:49 / km) +130m 5:30 / km
ahr:127 max:143 shoes: Salomon Speedcross 3
Running race 19:14 3.46 km (5:34 / km) +338m 3:44 / km
ahr:178 max:185 shoes: Salomon Speedcross 3
Decided to run the first three (maybe four) stages of the cup. 1st day was very short and steep.
Started a whee bit too fast and had to let pass a few runners in the last third. Nevertheless happy with my run and it was fun to meet many familiar orienteering faces.
Running warm up/down 22:58 3.48 km (6:36 / km)
ahr:117 max:134 shoes: Salomon Speedcross 3
Friday Aug 1, 2014 #
Orienteering 1:17:22 8.6 km (9:00 / km) +306m 7:38 / km
ahr:154 max:171 shoes: VJ Integrator 12
Classic orienteering in a challenging (physically, technically and mentally) terrain. Physically because it was wet, deep ground with many fallen tree and undergrowth. Technically because of detailed terrain and poor visibility and mentally because you had to fight to come ahead...
Two major time losses: 3-4 not having the ideal route through the green area and 9-10 because I did not read the number of streams I crossed properly.
Nice, tough, fun!