Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikee

In the 31 days ending Dec 31, 2014:

activity # timemileskm+mload
  Running11 13:35:36 74.14(11:00) 119.32(6:50) 32742321.3
  Various6 8:38:23 16.55 26.64 10741266.3
  Climbing6 6:00:00744.0
  Strength23 3:25:00265.0
  XC-Skiing (Skate)2 2:09:37 18.75(6:55) 30.17(4:18) 106398.7
  Orienteering1 22:18 2.7(8:16) 4.34(5:08) 5789.0
  Swimming1 20:00 0.62(32:11) 1.0(20:00)60.0
  Total48 34:30:54 112.77 181.48 45115144.4
  [1-5]46 32:30:13

«»
3:50
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Dec 31, 2014 #

10 AM

Running 2:05:53 intensity: (2:00 @1) + (21:00 @2) + (42:06 @3) + (1:00:47 @4) 14.68 km (8:35 / km) +746m 6:50 / km
ahr:145 max:173 shoes: Salomon Speedcross 3

Trying to get over the Albulapass by running with Markus, Luki, Käspe, Gabriela and Martin. Strong winds and blowing snow made it cold and tough so I turned around woth Markus after an hour. The others made it one Kilometer further... Still a nice outing.

Tuesday Dec 30, 2014 #

10 AM

Various (XC-Classic) 2:18:06 intensity: (30:18 @1) + (44:30 @2) + (47:03 @3) + (16:15 @4) 18.37 km (7:31 / km) +420m 6:45 / km
ahr:123 max:159

Val Fex with renni, Stef, Martin and Markus.
Obviously I'm not the best in classic skiing... nice day, despite some light snow and no sun.
5 PM

Climbing 1:00:00 [0]

With renni in the Serlas in S-Chanf.
5c, 5c+
6a+, 5c
(6c), 5b
(6c)
6a+
10 PM

Strength 5:00 [1]

Monday Dec 29, 2014 #

11 AM

Running 1:35:44 intensity: (13:21 @2) + (32:51 @3) + (49:32 @4) 9.69 km (9:53 / km) +572m 7:38 / km
ahr:148 max:169 shoes: Salomon Speedcross 3

A nice run with the Madulain group.
St. Moritz - Alp da Staz - Muotas da Schlarigna - Pontresina
The highest part in knee deep snow. Fun!
4 PM

Various (Power Yoga) 30:00 [3]

Some Power Yoga guided by Gabriela.

Strength 5:00 [1]

Sunday Dec 28, 2014 #

9 AM

Various (skitouring) 3:50:17 intensity: (39:07 @1) + (2:20:32 @2) + (31:49 @3) + (18:49 @4) 8.27 km (27:51 / km) +654m 19:57 / km
ahr:129 max:167

With Gaudi, Fränzi, Cyrille, Pesche and Luna from the Julierpass to the Fuorcola Alva. Same way back.
Snow was ok in the upper part but a bit icy in the lower part. Some flat parts were not so ideal with the board...

Saturday Dec 27, 2014 #

1 PM

XC-Skiing (Skate) 1:10:34 intensity: (26 @0) + (2:24 @1) + (11:40 @2) + (35:26 @3) + (20:38 @4) 14.92 km (4:44 / km) +56m 4:39 / km
ahr:147 max:172

Again in Samedan, with renni. 3 loops
A bit of fresh snow but not enough to groome in other places.
5 PM

Climbing 1:00:00 [0]

With renni @ Serlas in S-Chanf.

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

Friday Dec 26, 2014 #

7 AM

Strength 10:00 [3]

3 PM

XC-Skiing (Skate) 59:03 intensity: (4 @0) + (4:53 @1) + (5:58 @2) + (25:17 @3) + (22:51 @4) 15.25 km (3:52 / km) +50m 3:49 / km
ahr:148 max:166

Back in Madulain. Almost no snow in the Engandin but we found a 2.5km track in Samedan with artificial snow. Nicely prepared but not the same as going form kilometers...

Thursday Dec 25, 2014 #

7 AM

Strength 10:00 [3]

2 PM

Running 1:04:47 intensity: (14:21 @1) + (33:06 @2) + (16:47 @3) + (33 @4) 8.89 km (7:17 / km) +360m 6:04 / km
ahr:128 max:152 shoes: Salomon Speedcross 3

Tricky run over the Chestenberg with renni. Haven't done this ridge in years but remember many of the passages.

Wednesday Dec 24, 2014 #

10 AM

Running warm up/down 23:14 intensity: (6:08 @1) + (15:54 @2) + (1:12 @3) 3.62 km (6:25 / km) +17m 6:17 / km
ahr:125 max:158 shoes: Asics Gel Nimbus 12

Orienteering 7:29 intensity: (24 @1) + (11 @2) + (19 @3) + (5:12 @4) + (1:23 @5) 1.62 km (4:38 / km) +5m 4:34 / km
ahr:166 max:180 shoes: Asics Gel Nimbus 12

Heiliger Morgen Sprint - Prolog

Orienteering 14:49 intensity: (19 @1) + (12 @2) + (56 @3) + (10:47 @4) + (2:35 @5) 2.73 km (5:26 / km) +52m 4:58 / km
ahr:166 max:178 shoes: Asics Gel Nimbus 12

Heiliger Morgen Sprint - Chasing Start

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Asics Gel Nimbus 12

Tuesday Dec 23, 2014 #

7 AM

Strength 10:00 [3]

Monday Dec 22, 2014 #

7 AM

Strength 10:00 [1]

11 AM

Running 1:08:43 intensity: (44 @1) + (35:28 @2) + (23:47 @3) + (8:44 @4) 9.69 km (7:05 / km) +539m 5:33 / km
ahr:138 max:171 shoes: Nike Zoom Vomero 3 (09)

Slightly longer lunch run with P&O.
7 PM

Climbing 1:00:00 [3]

With renni at the Magnet.

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

Sunday Dec 21, 2014 #

7 AM

Strength 10:00 [1]

Saturday Dec 20, 2014 #

11 AM

Strength 10:00 [1]

3 PM

Running long 1:45:55 intensity: (11 @0) + (4:01 @1) + (1:08:17 @2) + (24:25 @3) + (9:01 @4) 16.55 km (6:24 / km) +515m 5:32 / km
ahr:134 max:159 shoes: Asics Gel Nimbus 12

Nice long run, Rothöchi - Krauchtal (up on the other side) - Zimmerberg - (again through the Krauchtal) - Schleumen - Rüti - Burgdorf.

Friday Dec 19, 2014 #

7 AM

Strength 5:00 [1]

12 PM

Various (squash) 40:00 [3]

Nice close game, won 3:2.

Thursday Dec 18, 2014 #

7 AM

Strength 10:00 [1]

7 PM

Running 1:03:00 [3] 11.0 km (5:44 / km) +150m 5:22 / km
shoes: Asics Gel Nimbus 12

Hüntu loop with Chris and renni.

Wednesday Dec 17, 2014 #

7 AM

Strength 10:00 [1]

Tuesday Dec 16, 2014 #

Running 45:00 [3] 8.0 km (5:38 / km) +25m 5:32 / km

With P&O.
7 AM

Strength 10:00 [1]

Monday Dec 15, 2014 #

7 AM

Strength 10:00 [1]

Sunday Dec 14, 2014 #

3 PM

Climbing 1:00:00 [3]

With renni at the Magnet. Not my best day...

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

Saturday Dec 13, 2014 #

7 AM

Strength 10:00 [1]

2 PM

Running 2:01:00 [3] 19.2 km (6:18 / km) +300m 5:51 / km
shoes: Asics Gel Nimbus 12

Run with the NORSKA group. Moosseedorf-Schüppberg. Nice to run in the group.

Friday Dec 12, 2014 #

7 AM

Strength 10:00 [1]

12 PM

Various 40:00 [3]

Epic loss against O.
2:4, in none of the sets the difference was larger than two points.

I was half-dead in the end, still not fully recovered from my flu.

Thursday Dec 11, 2014 #

7 AM

Strength 10:00 [1]

12 PM

Running 45:00 [3] 8.0 km (5:38 / km) +25m 5:32 / km

With P&O. Finally some running, but still not at 100%
6 PM

Climbing 1:00:00 [3]

With renni in Sumiswald.
5c, 5b+
5c, 5b+
6b
6b
(6c+)
(6c)
(6b)

Wednesday Dec 10, 2014 #

7 AM

Strength 10:00 [1]

Tuesday Dec 9, 2014 #

7 AM

Strength 10:00 [1]

6 PM

Swimming 20:00 [3] 1.0 km (20:00 / km)

Took it easy.

Monday Dec 8, 2014 #

6 PM

Strength 5:00 [1]

7 PM

Note

Felt much better than yesterday and went to work, which was ok. Not 100% yet.

Sunday Dec 7, 2014 #

6 PM

Strength 5:00 [1]

Saturday Dec 6, 2014 #

7 AM

Note
(sick)

Classic flu. Wonder how lon it will take..
C • AP-Mitglieder im Schnitt 2-... 3

Thursday Dec 4, 2014 #

6 PM

Strength 10:00 [1]

Wednesday Dec 3, 2014 #

7 AM

Strength 10:00 [1]

Tuesday Dec 2, 2014 #

7 AM

Strength 10:00 [1]

8 PM

Various 40:00 [3]

with O
Nice game, but lost again... 3:4...

Monday Dec 1, 2014 #

12 PM

Running 45:20 [3] 8.0 km (5:40 / km) +25m 5:35 / km
shoes: Nike Zoom Vomero 3 (09)

Lunch run with P&O.
7 PM

Climbing 1:00:00 [3]

With Celine and renni at the Magnet

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

« Earlier | Later »