Training Log Archive: mikeeIn the 31 days ending Oct 31, 2015:
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Saturday Oct 31, 2015 #
Orienteering 23:46 4.77 km (4:59 / km) +55m 4:43 / km
ahr:161 max:175 shoes: Salomon Speedcross 3
I was unprepared in the beginning and was always behind (despite my slow legs). Second half felt better. Fun race and good course (except maybe the long leg)
Running warm up/down 9:15 1.33 km (6:58 / km) +3m 6:53 / km
ahr:117 max:147 shoes: Salomon Speedcross 3
Roadbiking 53:15 23.43 km (26.4 kph) +13m
ahr:111 max:154 shoes: BMC Carborazor
Friday Oct 30, 2015 #
Various (squash) 40:00 [3]
Against O, won 4:3, good game.
Climbing 1:00:00 [0]
5b, 5b, 5c
6b*, 5c
6b+*, 6a
(6b+), 5c
6a, 5c
Thursday Oct 29, 2015 #
Running 42:00 [3] 8.0 km (5:15 / km) +25m 5:10 / km
shoes: Asics Kayano 13
Wednesday Oct 28, 2015 #
Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11
Tuesday Oct 27, 2015 #
Strength (heeldrops) 5:00 [1]
Swimming 20:00 [3] 1.0 km (20:00 / km)
Strength (heeldrops) 5:00 [1]
Monday Oct 26, 2015 #
Strength (heeldrops) 5:00 [1]
Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11
Running 46:00 [3] 6.8 km (6:46 / km) +240m 5:45 / km
shoes: Asics Kayano 13
Sunday Oct 25, 2015 #
Running 49:53 8.41 km (5:56 / km) +81m 5:39 / km
ahr:138 max:173 shoes: Asics GT 2000 (15)
Strength (heeldrops) 5:00 [1]
Saturday Oct 24, 2015 #
Strength 25:00 [1]
Tuesday Oct 20, 2015 #
Swimming 20:00 [3] 1.0 km (20:00 / km)
Shoulder hurts a bit.
Sauna afterwards.
Monday Oct 19, 2015 #
Climbing 10:00 [0]
The routes felt much more difficult than graded.
5b, 5c, 6a, 5b, ((6b)), ((6b))
Sunday Oct 18, 2015 #
Orienteering race 37:00 [3] 3.5 km (10:34 / km) +155m 8:39 / km
shoes: VJ Integrator (15)
Terrain of the WOC 2014, middle and relay.
Very nice and technical. Technically very solid race, bit rough on the footing for me.
Worth the visit, better terrain than in CH, less registration fee and bringing home a bag full of food...
Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +100m 7:30 / km
shoes: VJ Integrator (15)
Saturday Oct 17, 2015 #
Orienteering race 17:39 [4] 2.3 km (7:40 / km) +105m 6:15 / km
shoes: Salomon Speedcross 3
Not too difficult but some tricky controls in a park. Fun to run an orienteering race again.
Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Salomon Speedcross 3
Tuesday Oct 13, 2015 #
Bike 2:00:00 [3] 29.0 km (14.5 kph) +500m
shoes: Scott Spark 20
Climbing 1:00:00 [3]
Twin caves
- Peripatos, 6b
- Limon Cello 5c
- Bebelino, 6a
Monday Oct 12, 2015 #
Climbing 1:00:00 [3]
Pretty Woman 5c
Efkaristo 6a
Fanis 6a+
Saime 6b
All 40m, so more than it looks like...
Sunday Oct 11, 2015 #
Climbing 1:00:00 [0]
Margarita (+ext) 5c (6a+)
Mini Einstein (+ext) 5b+ (6a)
Metaxos 6a+
Faka (+ext) 6a+ (6c+)
Saturday Oct 10, 2015 #
Climbing 1:00:00 [0]
Sitena 5c
Karia 6a+
Nimfes 6a+
Kisakas 6b+
5S 6c
Friday Oct 9, 2015 #
Running 39:00 [3] 6.0 km (6:30 / km)
shoes: Asics Kayano 13
Tuesday Oct 6, 2015 #
Climbing 1:00:00 [3]
AM: Doupiani - Ostria (5c/5c)
Nice, well protected two pitch route.
PM: Adrachti - a very impressive 40m needle
Via Scorpion (1st pitch only 6a+)
We had to wait until the other route was free.
Gordian Knot (6a+/5c+)
A nice line up the needle and a fun free hanging rappel.
Monday Oct 5, 2015 #
Bike 1:00:00 [1] 15.0 km (15.0 kph) +400m
shoes: Scott Spark 20
Running 38:00 [2] 4.5 km (8:27 / km) +200m 6:55 / km
shoes: Salomon Speedcross 3
Sunday Oct 4, 2015 #
Running 23:08 [0] 4.23 km (5:28 / km) +112m 4:50 / km
Thursday Oct 1, 2015 #
Various (hiking) 7:30:00 [1] 21.0 km (21:26 / km) +1573m 15:35 / km
We started by following the (mostly well) marked route but lost it at one point. What I did not know is that this route goes a different way up than the description I had found on the internet. So we traversed up a slope and got on the other (decribed but not marked) route which was nicer but also longer. We passed a 3 km long wide valley with lots of sheeps. From there up to another alp with sheeps and then on the ridge to the top of the Korab. With the detour in the beginning it took us 5h to get to the top.
The weather was mostly nice except for some (low) cloudes coming up from the valley.
We took the other path down which was much shorter and brough us back to the valley in 2.5h.