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Training Log Archive: mikee

In the 31 days ending Mar 31, 2016:

activity # timemileskm+mload
  Running17 12:38:58 75.57(10:03) 121.62(6:14) 26251678.2
  Orienteering6 6:06:56 32.63(11:15) 52.51(6:59) 15891264.4
  Swimming9 4:27:34 9.13(29:18) 14.7(18:12)802.7
  Climbing3 3:00:0036.0
  Bike2 2:57:19 25.68(8.7/h) 41.32(14.0/h) 1215371.2
  Roadbiking3 2:53:39 42.32(14.6/h) 68.11(23.5/h) 1042374.1
  Bike Commute3 1:45:00 25.17(14.4/h) 40.5(23.1/h)21.0
  Strength2 1:15:0075.0
  Indoorcycling1 1:00:04 15.53(15.5/h) 25.0(25.0/h)156.0
  Various1 40:00120.0
  Total40 36:44:30 226.04 363.77 64714898.5
  [1-5]34 31:57:47

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Thursday Mar 31, 2016 #

7 PM

Climbing 1:00:00 [0]

With rolf & renni @ the Magnet

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

Tuesday Mar 29, 2016 #

6 AM

Swimming 21:47 [3] 1.15 km (18:57 / km)

Monday Mar 28, 2016 #

10 AM

Running warm up/down 15:12 intensity: (2:08 @1) + (11:13 @2) + (1:51 @3) 2.08 km (7:19 / km) +83m 6:06 / km
ahr:126 max:145 shoes: VJ Integrator (15)

Orienteering race 1:03:09 intensity: (28 @1) + (39 @2) + (33:48 @3) + (28:14 @4) 9.29 km (6:48 / km) +293m 5:52 / km
ahr:156 max:172 shoes: VJ Integrator (15)

3 Jours de Paques en Bourgogne - H40 - 3rd place in the total of the three days.

A clean run with only minor wobbles. Nevertheless Nik passed me in the overall (today he took me more than three minutes) Nice an fast forest today with many compass stretches.

Sunday Mar 27, 2016 #

11 AM

Running warm up/down 17:49 intensity: (4 @0) + (9:19 @1) + (7:19 @2) + (1:07 @3) 2.45 km (7:17 / km) +79m 6:16 / km
ahr:126 max:146 shoes: VJ Integrator (15)

Orienteering race 1:09:35 intensity: (18 @0) + (15 @1) + (30 @2) + (46:41 @3) + (21:51 @4) 9.62 km (7:14 / km) +341m 6:09 / km
ahr:155 max:169 shoes: VJ Integrator (15)

3J de Paques en Bourgogne - 2nd stage
Again an ok run, missed the route choice to the sixth (1:30 lost?) and went to the 11th before the 10th. Otherwise fine. Tired legs after yesterday...

Saturday Mar 26, 2016 #

11 AM

Roadbiking 1:51:43 intensity: (26:16 @1) + (49:52 @2) + (35:35 @3) 44.41 km (23.9 kph) +765m
ahr:129 max:155 shoes: BMC Carborazor

From our B&B to the competition site. Nice loop over the hills and along a channel in beautiful weather.
3 PM

Running warm up/down 5:03 [3] 0.79 km (6:25 / km) +31m 5:22 / km
shoes: VJ Integrator (15)

Orienteering race 35:55 [4] 5.21 km (6:54 / km) +146m 6:03 / km
shoes: VJ Integrator (15)

3J de Paques in the Bougogne. Nice open woods where you had to go straight most of the time. High speed orienteering...
I lost 1' at the 4th and probably another minute on the long leg (where I did not go straight...). Fun!

Friday Mar 25, 2016 #

10 AM

Bike 1:20:20 intensity: (30:57 @1) + (17:36 @2) + (31:25 @3) + (22 @4) 15.91 km (11.9 kph) +672m
ahr:123 max:160 shoes: Scott Spark 20

Up and Downhill Färnstu-Flüe. Fun to bike on the singletrails.

Thursday Mar 24, 2016 #

9 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

12 PM

Running intervals 54:02 intensity: (27 @0) + (2:41 @1) + (19:45 @2) + (9:02 @3) + (21:08 @4) + (59 @5) 10.29 km (5:15 / km) +105m 5:00 / km
ahr:148 max:176 shoes: Asics GT 2000 (15)

Lunch intervals with O & P
1-2-2-1 (-1) x 800m (goal was 3:05/800m)
2:57 (too fast...)
6:07
6:13
3:05
3:11

6 PM

Swimming 31:46 [3] 1.75 km (18:09 / km)

1000m steady (18:13)
2x250m (4:11/4:15)
250m cool down

Wednesday Mar 23, 2016 #

7 AM

Roadbiking 17:30 [3] 6.5 km (22.3 kph) +26m
shoes: BMC Carborazor

6 PM

Roadbiking 44:26 [2] 17.2 km (23.2 kph) +251m
ahr:86 max:86 shoes: BMC Carborazor

Easy loop after work. A bit rainy

Tuesday Mar 22, 2016 #

6 AM

Swimming 27:51 [3] 1.6 km (17:24 / km)

AM Swim

600m warm up
100-150-200-200-150-100
100 cool down

Monday Mar 21, 2016 #

7 AM

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

11 AM

Running 43:39 intensity: (5 @1) + (26:35 @2) + (13:22 @3) + (3:37 @4) 7.76 km (5:37 / km) +33m 5:30 / km
ahr:138 max:167

Easy Lunch run with P&O.

Sunday Mar 20, 2016 #

9 AM

Running 14:44 [3] 1.54 km (9:34 / km) +129m 6:45 / km

Orienteering race 49:20 intensity: (29 @1) + (16 @2) + (35:54 @3) + (12:41 @4) 8.45 km (5:50 / km) +197m 5:14 / km
ahr:155 max:171 shoes: VJ Integrator 14

1st National race - Lindenberg - H40 (16/37

Ok race, in a fast and not too difficult competition. Luckily the bramles were still on the ground from the snow this winter, which made it a fast and pleasant run.

Running 30:11 intensity: (23:14 @1) + (6:57 @2) 4.43 km (6:49 / km) +9m 6:45 / km
ahr:114 max:131

Running down to Muri with Valérie after the race.

Saturday Mar 19, 2016 #

7 PM

Running 9:02 intensity: (9 @0) + (8:01 @1) + (20 @2) + (32 @3) 1.29 km (7:01 / km) +37m 6:08 / km
ahr:112 max:151 shoes: Asics Kayano (15)

Orienteering 57:54 intensity: (32 @1) + (10 @2) + (5:44 @3) + (47:19 @4) + (4:09 @5) 8.33 km (6:57 / km) +269m 5:59 / km
ahr:167 max:178 shoes: VJ Integrator (15)

Night o championships - H40 - Meggerwald - (7/22)

Happy with my race, no big mistakes just some minor wobbles.

Running 25:07 intensity: (15:00 @1) + (10:07 @2) 5.01 km (5:01 / km) +17m 4:56 / km
ahr:105 max:137 shoes: Asics Kayano (15)

Running back to the competition center with renni.

Friday Mar 18, 2016 #

6 PM

Swimming 36:45 [3] 2.0 km (18:23 / km)

2 Km steady.

Thursday Mar 17, 2016 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

11 AM

Running 1:08:02 intensity: (8:43 @1) + (36:07 @2) + (23:12 @3) 9.89 km (6:53 / km) +393m 5:44 / km
ahr:134 max:158 shoes: Asics GT 2000 (15)

With P&O, longish lunch run: Schallenberg-Rachisberg-Busswil

Wednesday Mar 16, 2016 #

6 PM

Running 31:54 intensity: (4 @0) + (24:54 @1) + (6:56 @2) 4.72 km (6:46 / km) +117m 6:01 / km
ahr:115 max:126

Easy PM run with renni.

Strength 30:00 [1]

Physio & core

Tuesday Mar 15, 2016 #

6 AM

Swimming 26:52 [3] 1.5 km (17:55 / km)

AM Swim
500m
5x100m
500m
12 PM

Running 33:36 intensity: (29 @0) + (2:32 @1) + (4:40 @2) + (12:27 @3) + (11:54 @4) + (1:34 @5) 6.09 km (5:31 / km) +7m 5:29 / km
ahr:152 max:179 shoes: Asics GT 2000 (15)

Interval with our GP Coach Vali (1'-2'-4'-2'-1')

Monday Mar 14, 2016 #

7 PM

Climbing 1:00:00 [0]

With renni @ the Magnet
5a+, 5c
6a, 5b+
6c*, 6b+
6b+*, 6a+*
6b*, 6a*

good day...

Sunday Mar 13, 2016 #

11 AM

Bike 1:36:59 intensity: (26:05 @1) + (30:28 @2) + (39:27 @3) + (59 @4) 25.41 km (15.7 kph) +543m
ahr:132 max:164 shoes: Scott Spark 20

Färnstu-Lueg
They prepared the Färnstu trail very nicely for biking, now it's easy to get down without having to get out if your clips. Then mostly on roads up to the lueg and down the nice ridge trail towards Hasle. Fun to be out and only a bit cold feet towards the end.

Saturday Mar 12, 2016 #

12 PM

Running 1:22:58 intensity: (1 @0) + (13:34 @1) + (40:02 @2) + (28:14 @3) + (1:07 @4) 11.5 km (7:13 / km) +510m 5:54 / km
ahr:134 max:162 shoes: Asics GT 2000 (15)

Hilly loop up and down the Binzberg. With Valérie.

Friday Mar 11, 2016 #

6 PM

Swimming 36:28 [3] 2.0 km (18:14 / km)

Thursday Mar 10, 2016 #

11 AM

Running intervals 51:42 intensity: (6:09 @1) + (29:00 @2) + (8:14 @3) + (8:19 @4) 8.88 km (5:49 / km) +29m 5:44 / km
ahr:136 max:171

Lunch intervals with P&O
4x800m @ 3:05

Wednesday Mar 9, 2016 #

7 PM

Indoorcycling 1:00:04 intensity: (4:13 @1) + (28:34 @2) + (14:31 @3) + (12:46 @4) 25.0 km (25.0 kph)
ahr:142 max:167 shoes: BMC Carborazor

4x5' fast.

Tuesday Mar 8, 2016 #

6 AM

Swimming 28:00 [3] 1.5 km (18:40 / km)

AM Swim.
500m
6x100m
400m

Monday Mar 7, 2016 #

11 AM

Running 43:13 intensity: (2:07 @1) + (26:44 @2) + (5:17 @3) + (9:05 @4) 7.82 km (5:32 / km) +32m 5:25 / km
ahr:138 max:166 shoes: Asics Kayano 13

Lunch run with P&O&M&J, busy day...
6 PM

Climbing 1:00:00 [0]

With renni @ the Magnet

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

Sunday Mar 6, 2016 #

2 PM

Running 1:33:04 intensity: (3 @0) + (3:19 @1) + (56:54 @2) + (32:48 @3) 15.62 km (5:58 / km) +524m 5:06 / km
ahr:136 max:158 shoes: Salomon Speedcross 3

Belp-Lisiberg and back, with Rolf.

Saturday Mar 5, 2016 #

7 PM

Running warm up/down 37:00 intensity: (9:36 @1) + (26:00 @2) + (1:24 @3) 5.0 km (7:24 / km) +71m 6:55 / km
ahr:118 max:155 shoes: VJ Integrator (15)

Orienteering 1:31:03 intensity: (49 @1) + (8:00 @2) + (57:27 @3) + (24:47 @4) 11.62 km (7:50 / km) +343m 6:50 / km
ahr:149 max:172 shoes: VJ Integrator (15)

Oberaargauer Nacht OL - HAL - (4/10)

Very nice and tricky night o with rain, snow and even some fog. A bit a shaky first control followed by a good first half. Searched #12 for about 4' passing it twice by about 15m... Last third I got slower, getting tired and cold.

Friday Mar 4, 2016 #

12 PM

Various (Squash) 40:00 [3]

4:2
Very tight, intense game.
7 PM

Swimming 36:35 [3] 2.0 km (18:18 / km)

500 warm up
5x100
2x200
600 cool down
cramps towards the end

Thursday Mar 3, 2016 #

11 AM

Running 1:00:21 intensity: (8:03 @1) + (42:01 @2) + (9:08 @3) + (1:09 @4) 8.73 km (6:55 / km) +359m 5:44 / km
ahr:130 max:161

Lunch run with O.
8 PM

Strength (Core & Physio & blackroll) 45:00 [1]

Wednesday Mar 2, 2016 #

12 PM

Running 42:19 intensity: (8 @0) + (2:42 @1) + (26:06 @2) + (8:32 @3) + (4:51 @4) 7.74 km (5:28 / km) +59m 5:16 / km
ahr:138 max:166 shoes: Asics Kayano 13

Lunch run with Pädu.

Tuesday Mar 1, 2016 #

6 AM

Swimming 21:30 [3] 1.2 km (17:55 / km)

AM swim.

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