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Training Log Archive: mikee

In the 31 days ending Jan 31, 2016:

activity # timemileskm+mload
  Running16 19:44:27 108.85(10:53) 175.18(6:46) 50602936.9
  Climbing4 4:00:00216.0
  XC-Skiing (Skate)1 2:49:31 18.62(9:06) 29.97(5:39) 485448.3
  Swimming5 2:01:29 3.95(30:47) 6.35(19:08)364.5
  Various2 1:20:00240.0
  Indoorcycling1 1:00:14 15.53(15.5/h) 25.0(24.9/h)119.3
  Total28 30:55:41 146.95 236.5 55444325.0
  [1-5]25 27:39:40

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Saturday Jan 30, 2016 #

2 PM

Running 1:59:10 intensity: (4 @0) + (4:37 @1) + (1:13:00 @2) + (35:53 @3) + (5:36 @4) 18.2 km (6:33 / km) +593m 5:38 / km
ahr:136 max:165 shoes: Salomon Speedcross 3 (15)

Noeska Longjogg, from our place.
Nice run with 11 people, good company and fun.

Friday Jan 29, 2016 #

12 PM

Various (Squash) 40:00 [3]

2:5, again a loss...

Climbing 1:00:00 [3]

With Rolf @ the Magnet. Not my day...
5a, 5b
5c+, 5a+
(6b+)
(6b+)
(6c)
((6c))
6a+

Thursday Jan 28, 2016 #

6 PM

Running 37:07 intensity: (3 @0) + (12:56 @1) + (9:39 @2) + (7:17 @3) + (7:12 @4) 6.03 km (6:09 / km) +109m 5:39 / km
ahr:133 max:172 shoes: Asics Gel Nimbus 12

Evening run with renni after returning from Hamburg. 2x a bit faster. Unfortunately renni sprained her ankle during the second effort.

Tuesday Jan 26, 2016 #

7 PM

Swimming 20:40 [3] 1.1 km (18:47 / km)

Monday Jan 25, 2016 #

12 PM

Running 46:06 intensity: (10 @0) + (14:41 @1) + (20:22 @2) + (10:34 @3) + (19 @4) 6.61 km (6:58 / km) +258m 5:50 / km
ahr:128 max:161 shoes: Asics Kayano 13

Lunch run with P&O. Enjoying spring (...) and the beautiful view of the alps.

Sunday Jan 24, 2016 #

1 PM

Running 2:08:42 intensity: (4 @0) + (21:14 @1) + (1:24:07 @2) + (22:26 @3) + (51 @4) 18.19 km (7:05 / km) +591m 6:05 / km
ahr:129 max:163 shoes: Salomon Speedcross 3 (15)

Pre running the course from next saturday (Norska Longjogg we organize). First half with renni.

Saturday Jan 23, 2016 #

2 PM

Running 1:28:19 intensity: (27 @1) + (40:29 @2) + (23:17 @3) + (24:06 @4) 12.06 km (7:19 / km) +615m 5:50 / km
ahr:146 max:174 shoes: Salomon Speedcross 3 (15)

Hilly run Färnstu-Flüe.

Friday Jan 22, 2016 #

12 PM

Various (Squash) 40:00 [3]

Against O.
Lost bitterly 1:5...

Wednesday Jan 20, 2016 #

11 AM

Running 40:56 intensity: (3:47 @1) + (21:52 @2) + (15:17 @3) 6.26 km (6:32 / km) +145m 5:51 / km
ahr:135 max:155 shoes: Asics Kayano 13

Lunch run.

Tuesday Jan 19, 2016 #

7 PM

Swimming 18:29 [3] 1.0 km (18:29 / km)

Short swim.

Monday Jan 18, 2016 #

11 AM

Running 42:36 intensity: (10 @0) + (2 @1) + (25:59 @2) + (14:53 @3) + (1:32 @4) 7.79 km (5:28 / km) +25m 5:23 / km
ahr:139 max:164 shoes: Asics Kayano 13

With P&O.
6 PM

Climbing 1:00:00 [0]

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

Sunday Jan 17, 2016 #

11 AM

XC-Skiing (Skate) 2:49:31 intensity: (10 @0) + (16:49 @1) + (49:11 @2) + (1:20:21 @3) + (23:00 @4) 29.97 km (5:39 / km) +485m 5:14 / km
ahr:142 max:168 shoes: Madshus 14

XC-Skiing with Valérie in Les Rasses.
Nice area but the weather was a bit on the cold/snowy side. Tracks rather soft, good workout anyway.

Saturday Jan 16, 2016 #

2 PM

Running 2:19:33 intensity: (2 @0) + (2:46 @1) + (53:59 @2) + (1:14:59 @3) + (7:47 @4) 21.38 km (6:32 / km) +695m 5:37 / km
ahr:142 max:167

Norska Longjogg from Moosseedorf (Stefan).
Nice Loop throug the Grauholz.

Friday Jan 15, 2016 #

1 PM

Running 46:36 intensity: (3 @0) + (1:26 @1) + (17:22 @2) + (25:28 @3) + (2:17 @4) 6.56 km (7:06 / km) +262m 5:55 / km
ahr:141 max:171 shoes: Asics Kayano 13

Lunch run with O.

Thursday Jan 14, 2016 #

6 PM

Running 1:05:31 intensity: (5 @0) + (13:02 @1) + (50:21 @2) + (2:03 @3) 10.0 km (6:33 / km) +158m 6:04 / km
ahr:125 max:142 shoes: Asics Gel Nimbus 12

Easy run through the snow with renni. Nice to be out.
Hüntu winter loop.

Tuesday Jan 12, 2016 #

6 PM

Climbing 1:00:00 [0]

With renni @ O'Bloc
5b+, 5c, 6a, 6b, 5c+, 6a, 6a, 6a, 6a, 6b

Monday Jan 11, 2016 #

12 PM

Running 44:10 intensity: (15:05 @0) + (26 @1) + (19:23 @2) + (9:08 @3) + (8 @4) 7.79 km (5:40 / km) +26m 5:35 / km
ahr:113 max:150 shoes: Asics Kayano 13

With P&O.
7 PM

Swimming 28:19 [3] 1.55 km (18:16 / km)

Sunday Jan 10, 2016 #

2 PM

Running 1:05:01 intensity: (10:26 @2) + (33:01 @3) + (21:34 @4) 11.08 km (5:52 / km) +275m 5:13 / km
ahr:142 max:167 shoes: Salomon Speedcross 3

Bütikofen loop with a detour to the mailbox.

Raining all the way.

Saturday Jan 9, 2016 #

10 AM

Running 1:42:29 [3] 15.81 km (6:29 / km) +253m 6:00 / km
shoes: Asics GT 2000 (15)

1. Berner Brüggelouf

Social run with more than 150 Runners across 21 bridges in Bern.
Took it easy with Oliva and Jann.

Raining most of the time but still fun.
2 PM

Swimming 24:01 [3] 1.2 km (20:01 / km)

Short swim to loosen the legs & Sauna afterwards.

Thursday Jan 7, 2016 #

12 PM

Running 44:07 intensity: (7:00 @1) + (25:00 @2) + (6:12 @3) + (5:55 @4) 7.85 km (5:37 / km) +49m 5:27 / km
ahr:130 max:164 shoes: Asics Kayano 13

Lunch run with P&O in the snow.

Tuesday Jan 5, 2016 #

7 PM

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

Monday Jan 4, 2016 #

12 PM

Running 43:12 intensity: (5 @0) + (1 @1) + (31:06 @2) + (12:00 @3) 7.8 km (5:32 / km) +50m 5:22 / km
ahr:138 max:164 shoes: Asics Kayano 13

Lunch run with P&O.
6 PM

Climbing 1:00:00 [0]

With renni @ the Magnet
5a, 5c
5c, 6a
6a+, 5b
6c*, 5b
(6b+), 6a-+
3x 6a+

Sunday Jan 3, 2016 #

4 PM

Indoorcycling 1:00:14 intensity: (12:03 @1) + (37:17 @2) + (10:54 @3) 25.0 km (24.9 kph)
ahr:130 max:149 shoes: BMC Carborazor

Easy rolling on the stationary bike.

Friday Jan 1, 2016 #

11 AM

Running 2:10:52 intensity: (38:47 @2) + (54:42 @3) + (37:23 @4) 11.74 km (11:09 / km) +955m 7:55 / km
ahr:125 max:164 shoes: Salomon Speedcross 3 (15)

Zuoz-Capana d'Es-Cha-La Punt with Gaudi and renni. Someting you normally would do by skis this time if the year... Again beautiful weather snd good views. Nice start into the year.

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