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Training Log Archive: mikee

In the 31 days ending Dec 31, 2015:

activity # timemileskm+mload
  Running16 16:41:26 85.03(11:47) 136.84(7:19) 52652794.2
  Climbing5 5:00:00396.0
  XC-Skiing (Skate)4 4:57:39 44.52(6:41) 71.64(4:09) 909902.0
  Swimming4 2:00:00 3.73(32:11) 6.0(20:00)360.0
  Orienteering2 1:28:15 5.34(16:31) 8.6(10:16) 427269.8
  Bike Commute2 1:10:00 16.78(14.4/h) 27.0(23.1/h)14.0
  Bike1 1:04:17 12.24(11.4/h) 19.7(18.4/h) 527229.4
  Various1 10:0010.0
  Total32 32:31:37 167.63 269.78 71274975.5
  [1-5]28 28:20:26

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Thursday Dec 31, 2015 #

11 AM

XC-Skiing (Skate) 2:11:01 intensity: (20:25 @2) + (1:06:36 @3) + (44:00 @4) 32.04 km (4:05 / km) +286m 3:55 / km
ahr:129 max:173

XC Skiing with renni and Valérie in Pontresina/Samedan.

Tuesday Dec 29, 2015 #

10 AM

Running 1:31:02 [3] 10.3 km (8:50 / km) +567m 6:56 / km
shoes: Salomon Speedcross 3 (15)

Sils Maria - Muot Ota (pt. 2329) - into Val Fex and back to Sils Maria

Followed by a visit to the Grond Café.
5 PM

Climbing 1:00:00 [0]

@Serlas with renni, Valérie, Seline & Mündi
5b, 5a up/down, 5b, 6b, 6b, (6b+), 5b, 5a

Monday Dec 28, 2015 #

11 AM

XC-Skiing (Skate) 1:21:32 intensity: (28 @0) + (4:35 @1) + (11:46 @2) + (37:48 @3) + (26:55 @4) 19.55 km (4:10 / km) +283m 3:53 / km
ahr:145 max:166

XC Skiing from Celerina - Samaden - Pontresina - Samaden - Pontresina.

Very well prepared trails given that there is no snow at all.
2 PM

XC-Skiing (Skate) 21:52 intensity: (35 @1) + (9:37 @2) + (11:06 @3) + (34 @4) 5.9 km (3:42 / km) +29m 3:37 / km
ahr:137 max:151

Pontresina - Celerina after the lunch breack.

Sunday Dec 27, 2015 #

11 AM

Running 3:09:45 intensity: (33:31 @2) + (1:17:04 @3) + (1:18:53 @4) + (17 @5) 19.02 km (9:59 / km) +1143m 7:40 / km
ahr:145 max:175 shoes: Salomon Speedcross 3 (15)

Pontresina - Val Roseg - Fuorcla Surley - Hahnensee
With the "Madulain Crew". Absolutely no snow on the northern side up to the Fuorclaon the other side some snow in the shade. Sledding down a short ski slope before the nice traverse (with icy patches) over to the Hahnensee.
4 PM

Running 28:14 intensity: (24 @1) + (15:30 @2) + (7:39 @3) + (4:41 @4) 4.3 km (6:34 / km) +15m 6:27 / km
ahr:141 max:164 shoes: Salomon Speedcross 3 (15)

Hahnensee - Youth Hostel St. Moritz after a Nussgipfel and something to drink.

Saturday Dec 26, 2015 #

3 PM

XC-Skiing (Skate) 1:03:14 intensity: (5:28 @1) + (15:51 @2) + (24:06 @3) + (17:49 @4) 14.16 km (4:28 / km) +311m 4:01 / km
ahr:141 max:167

St. Moritz Bad. Looping around the well prepared but short xc ski trails. Nice skiing but sad to see so little snow.

Friday Dec 25, 2015 #

2 PM

Running 1:43:26 intensity: (10 @0) + (27:54 @1) + (45:10 @2) + (20:00 @3) + (10:12 @4) 12.25 km (8:27 / km) +458m 7:07 / km
ahr:128 max:163 shoes: Salomon Speedcross 3

From my parents new home up to the Gisliflue and back. Nice warm day, with renni.

Thursday Dec 24, 2015 #

10 AM

Running warm up/down 13:34 intensity: (1:59 @1) + (4:23 @2) + (5:54 @3) + (1:18 @4) 1.84 km (7:22 / km) +2m 7:20 / km
ahr:134 max:162 shoes: Asics GT 2000 (15)

Orienteering 5:36 intensity: (1:08 @3) + (3:55 @4) + (33 @5) 1.1 km (5:05 / km) +37m 4:21 / km
ahr:165 max:179 shoes: Asics GT 2000 (15)

Heiliger Morgen Sprint - Münsingen - (Prologue)

Orienteering race 14:52 [3] 2.1 km (7:05 / km) +20m 6:45 / km
shoes: Asics GT 2000 (15)

Heiliger Morgen Sprint - Münsigen - (chase start)
Fun, as usual. Good start into the Holiday Season...

Tuesday Dec 22, 2015 #

12 PM

Running 44:00 [3] 6.8 km (6:28 / km) +240m 5:30 / km
shoes: Asics Kayano 13

With P&O
7 PM

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

Monday Dec 21, 2015 #

4 PM

Climbing 1:00:00 [3]

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

Sunday Dec 20, 2015 #

12 PM

Bike race (bike-o) 1:04:17 intensity: (7:05 @2) + (13:44 @3) + (43:15 @4) + (13 @5) 19.7 km (18.4 kph) +527m
ahr:148 max:175 shoes: Scott Spark 20

Bike-O-Winterserie - Mühlethurnen - Long - (xx/xx)
First bike o since 2012. Nice warm day so the riding was pleasant. The course was on the easier side o- and bike technically speaking, nevertheless it was fun.

Saturday Dec 19, 2015 #

2 PM

Running 1:10:02 intensity: (12 @0) + (1:32 @1) + (29:45 @2) + (24:29 @3) + (14:04 @4) 12.32 km (5:41 / km) +488m 4:45 / km
ahr:139 max:166 shoes: Asics Gel Nimbus 12

Bütikofen Loop, slightly extended.

First part with renni. 3x fastish in the second half.

Thursday Dec 17, 2015 #

12 PM

Running 40:00 [3] 6.8 km (5:53 / km) +240m 5:00 / km
shoes: Asics Kayano 13

With P&O.

Tuesday Dec 15, 2015 #

7 PM

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

Monday Dec 14, 2015 #

12 PM

Running 36:00 [3] 6.5 km (5:32 / km) +120m 5:04 / km
shoes: Asics Kayano 13

A short loop with P in the sun.
7 PM

Climbing 1:00:00 [0]

With renni at the O'bloc.
5b, 5b+, 6a, 6a, ((7a)) plus bouldering.

Sunday Dec 13, 2015 #

12 PM

Running 1:16:29 intensity: (3:38 @1) + (25:03 @2) + (24:38 @3) + (23:10 @4) 8.11 km (9:26 / km) +877m 6:07 / km
ahr:144 max:174 shoes: Salomon Speedcross 3

Oberdorf - Röti - Weissenstein
With renni, nice day above the fog (but slightly cloudy). A bit shorter than expectd.

Friday Dec 11, 2015 #

7 PM

Orienteering race 1:07:47 [3] 5.4 km (12:33 / km) +370m 9:21 / km
shoes: VJ Integrator (15)

Bern by Night - Lang - (33/40)
Started with mixed feelings because on my last BBN I tore a muscle fiber in my calf which set me back for several months.
Nevertheless I enjoyed the race. I had a technically mostly clean run but I got slow and tired towards the end.

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: VJ Integrator (15)

Thursday Dec 10, 2015 #

12 PM

Running 44:21 [3] 8.0 km (5:33 / km) +25m 5:28 / km
shoes: Asics Kayano 13

With P&O, the fog was to high, no sun today :-(.

Wednesday Dec 9, 2015 #

6 PM

Climbing 1:00:00 [3]

With Rolf and renni @ O'bloc
5b, 6a, 6a+, 4c, 6b, 6b, 6b+, (6a+)

Tuesday Dec 8, 2015 #

12 PM

Running 44:13 [3] 6.8 km (6:30 / km) +240m 5:32 / km
shoes: Asics Gel Nimbus 12

Lunch run with O. Out of the fog up into the sun with nice views of the alps.
7 PM

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

Sunday Dec 6, 2015 #

1 PM

Running long 1:56:19 intensity: (21 @0) + (28:13 @1) + (1:06:03 @2) + (15:54 @3) + (5:48 @4) 16.5 km (7:03 / km) +585m 5:59 / km
ahr:126 max:159 shoes: Asics Gel Nimbus 12

Long run with renni, towards Wynigen and then up to Kaltacher. Nice and sunny day.
4 PM

Various (blackroll) 10:00 [1]

plus stretching

Saturday Dec 5, 2015 #

2 PM

Climbing 1:00:00 [0]

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

Thursday Dec 3, 2015 #

12 PM

Running 47:30 [3] 6.8 km (6:59 / km) +240m 5:56 / km
shoes: Asics Kayano 13

Beautiful sunny day with views of the alps.

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

Wednesday Dec 2, 2015 #

7 AM

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

12 PM

Running 41:31 [3] 8.0 km (5:11 / km) +25m 5:07 / km
shoes: Asics Kayano 13

With P.

Tuesday Dec 1, 2015 #

7 PM

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

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