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Training Log Archive: mikee

In the 31 days ending May 31, 2016:

activity # timemileskm+mload
  Roadbiking9 16:01:02 227.53(14.2/h) 366.18(22.9/h) 58602211.6
  Running20 14:30:51 85.04(10:14) 136.86(6:22) 39132086.5
  Swimming9 5:49:57 9.76(35:52) 15.7(22:17)1049.8
  Orienteering3 1:54:31 7.81(14:40) 12.56(9:07) 759378.9
  Strength1 40:0040.0
  Various2 22:27 1.43 2.34.5
  Total35 39:18:48 331.56 533.59 105325771.5
  [1-5]34 38:48:58

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Tuesday May 31, 2016 #

12 PM

Running 59:44 intensity: (1:08 @0) + (37:40 @1) + (6:47 @2) + (6:25 @3) + (7:44 @4) 8.14 km (7:21 / km) +349m 6:03 / km
ahr:119 max:170

Flat/hill intervalls. 1:30 flat, then 2:15 uphill. 4x

Monday May 30, 2016 #

11 AM

Running 41:56 intensity: (3 @0) + (2:39 @1) + (37:06 @2) + (2:08 @3) 7.74 km (5:25 / km) +22m 5:20 / km
ahr:126 max:150 shoes: Asics GT 2000 (15)

With P&O
6 PM

Swimming 59:11 [3] 3.1 km (19:05 / km)

Long swim. Feet and calfs cramping towards the end.

Saturday May 28, 2016 #

11 AM

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

Easy in Burgdorf

Roadbiking 1:42:50 intensity: (9:15 @1) + (13:40 @2) + (51:18 @3) + (28:37 @4) 36.32 km (21.2 kph) +869m
ahr:147 max:168 shoes: BMC Carborazor

Burgdorf - Oberdorf - Weissenstein - Oberdorf.

Oberdorf - Weissenstein: 37:30, (5km 600m) Ithought it would be much slower than running.
3 PM

Running 37:00 intensity: (22 @1) + (26 @2) + (17:18 @3) + (18:54 @4) 3.36 km (11:02 / km) +609m 5:47 / km
ahr:159 max:170 shoes: Salomon Speedcross 3

Oberdorf - Weissenstein (diretissima)

Various 12:27 [0] 2.3 km (5:25 / km)
ahr:88 max:98

(down with the gondola)

Roadbiking 9:00 [3] 5.01 km (33.4 kph) +10m
shoes: BMC Carborazor

Oberdorf - Solothurn.

Friday May 27, 2016 #

Swimming 1:00:00 [3] 2.0 km (30:00 / km)
shoes: Aquasphere Racer

Open water swimming class @ Badi Weyermannshaus a "lake like" pool. Several exercises but not too much swimming.

Thursday May 26, 2016 #

11 AM

Running hills 52:04 intensity: (4 @0) + (9:30 @1) + (23:05 @2) + (7:16 @3) + (9:09 @4) + (3:00 @5) 6.7 km (7:47 / km) +323m 6:16 / km
ahr:138 max:178 shoes: Asics GT 2000 (15)

Lunch hill reps
4x3x45"
With P&O.
5 PM

Roadbiking 1:59:45 intensity: (1:02:55 @1) + (26:04 @2) + (16:35 @3) + (14:11 @4) 45.22 km (22.7 kph) +709m
ahr:125 max:173 shoes: BMC Carborazor

Moosegg with renni.

Wednesday May 25, 2016 #

6 AM

Running 57:51 intensity: (14:28 @1) + (32:38 @2) + (10:45 @3) 8.09 km (7:09 / km) +306m 6:01 / km
ahr:128 max:158

Early morning run before a full day of seminar.
Moosegg-Blasenfluh-Blasen-Moosegg.

Very nice view of the alps, defenitely worth getting up!
7 PM

Swimming 50:00 [3] 1.55 km (32:15 / km)

Swim class
150 warm up
3x (50 legs + 50 legs fast + 100 easy back) (w/fins & board)
400m (6:38)
100m (1:40)
100m (1:32)
2x50m easy with board (front/back)
100m cool down

Monday May 23, 2016 #

11 AM

Running 45:07 intensity: (25 @0) + (18:56 @1) + (17:22 @2) + (8:24 @3) 7.69 km (5:52 / km) +21m 5:47 / km
ahr:125 max:154

Lunch run with O.

Sunday May 22, 2016 #

9 AM

Running 37:17 intensity: (45 @1) + (20:49 @2) + (15:43 @3) 4.65 km (8:01 / km) +292m 6:06 / km
ahr:135 max:157 shoes: Salomon Speedcross 3

Scuol - Sent, to check the Model Event controls. This is a beauty of a terrain and map. If you have the chance, do the Schällenursli OL on the rest day of JWOC.

With Ursli.
C • looking forward to it! 1

Running 1:07:37 intensity: (15 @1) + (20:50 @2) + (23:11 @3) + (23:21 @4) 9.26 km (7:18 / km) +527m 5:41 / km
ahr:149 max:173 shoes: Salomon Speedcross 3

Took a detour on the way back to get a climb-training in.

500m up and flying 700m down to Scuol.

Nice, fun and beautiful views of the surrounding snow covered mountains.

Saturday May 21, 2016 #

Note

Last checks for the JWOC sprint. Some unexpected changes... Better now than in 6 Weeks!

Too busy, no time for training.

Friday May 20, 2016 #

11 AM

Running 40:04 intensity: (7:44 @1) + (18:47 @2) + (13:33 @3) 6.49 km (6:10 / km) +273m 5:06 / km
ahr:131 max:159 shoes: Asics GT 2000 (15)

Lunch run.
Mixed feelings: Throat ok, head still a bit congested, calf/tendon still sore from the GP.

Wednesday May 18, 2016 #

8 PM

Strength (Physio & Core) 40:00 [1]
(sick)

Just some strength, no swim. I got a cold on Monday evening, sore throat and "stuffed" head

Monday May 16, 2016 #

11 AM

Swimming 20:07 [3] 1.1 km (18:17 / km)

Biennathlon "Test"
Strandbad Nidau in the 14°C "warm" pool, with Olivia.

Roadbiking 1:41:24 [3] 43.21 km (25.6 kph) +782m
shoes: BMC Carborazor

Biennathlon "Test" - roadbike section with Rolf (I won't do this one but the mountain bike)
Nice loop from Biel - Lamboing - Nods - Lignieres - Lamboign - Twann - Biel.

Running 1:13:53 [3] 10.29 km (7:11 / km) +352m 6:08 / km
shoes: Salomon Speedcross 3

Biennathlon "test" - running loop with Olivia and Rolf
Very nice loop up towards Magglingen. Still tired calfs, happy to do it very easy...

R&O will do the Biennathlon as a couple (roadbike - swimm - MTB - run), I'll do it in the single category (swimm - MTB - run).

Nice course and fun day.

Sunday May 15, 2016 #

12 PM

Roadbiking 54:08 intensity: (14 @0) + (7:54 @1) + (37:37 @2) + (8:23 @3) 27.61 km (30.6 kph) +138m
ahr:130 max:146 shoes: BMC Carborazor

Flat spinning, first time with the aerobars. Need to change the position a bit but feels good.

Swimming 29:00 [3] 1.5 km (19:20 / km)

Wasy swim & sauna.

Saturday May 14, 2016 #

3 PM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Asics Kayano (15)

4 PM

Running race 1:04:43 intensity: (14 @1) + (17 @2) + (5:09 @3) + (37:49 @4) + (21:14 @5) 16.21 km (4:00 / km) +184m 3:47 / km
ahr:171 max:179 shoes: Asics Kayano (15)

GP Bern (Overall: 451 / AK: 66 / 9269)
As always a very nice athmosphere and a pleasure to run this race.

I did a very evenly paced race and finished in about the time I expected. The cool temperatures but still dry weather made for perfect running weather.
Happy with my race and result.

Previous times
2016 1:04:50 451
2015 1:09:18 894 (warm, humid, injured)
2014 1:07:39 630 (hotish..)
2011 1:03:14 397
2009 1:03:15 266 (warm)
2008 1:05:04 360 (hot!)
2006 1:03.05 368

Thursday May 12, 2016 #

12 PM

Running 30:49 intensity: (10 @0) + (25:53 @1) + (4:46 @2) 5.23 km (5:53 / km) +16m 5:48 / km
ahr:116 max:126 shoes: Asics GT 2000 (15)

Last easy loop with O before the GP Bern.
C • GP 2

Wednesday May 11, 2016 #

12 PM

Running 44:08 intensity: (2:00 @0) + (12:03 @1) + (25:44 @2) + (4:21 @3) 7.78 km (5:40 / km) +19m 5:36 / km
ahr:122 max:153 shoes: Asics GT 2000 (15)

Lunch run with P.

Tuesday May 10, 2016 #

12 PM

Running 39:28 intensity: (4 @0) + (13:48 @1) + (25:36 @2) 6.14 km (6:26 / km) +148m 5:44 / km
ahr:120 max:139 shoes: Asics GT 2000 (15)

Easy lunch run with P&O.

Monday May 9, 2016 #

5 PM

Swimming 21:29 [3] 1.3 km (16:32 / km)

Outdoor in Burgdorf, 50m pool, 19C, so I swam in the wetsuit, this feels so easy and fast... Fun!

Sunday May 8, 2016 #

9 AM

Roadbiking 2:28:36 intensity: (1:24 @0) + (1:02:33 @1) + (1:21:09 @2) + (2:05 @3) + (22 @4) + (1:03 @5) 60.88 km (24.6 kph) +680m
ahr:119 max:204 shoes: BMC Carborazor

Easy ride today frim Chexbres to Câtel St. Denis - Bulle - Fribourg.

Nice weekend with some Km on the bike. Now an easy week, tapering for the GP Bern.
5 PM

Various (blackroll) 10:00 [0]

Saturday May 7, 2016 #

9 AM

Roadbiking 1:38:57 intensity: (44 @0) + (34:40 @1) + (27:31 @2) + (36:02 @3) 35.21 km (21.4 kph) +824m
ahr:125 max:147 shoes: BMC Carborazor

Up to Torgon on a nice, quiet road. Same way back.



A short fun loop at the top.
12 PM

Running warm up/down 14:29 intensity: (3:42 @1) + (9:15 @2) + (1:32 @3) 1.74 km (8:18 / km) +115m 6:15 / km
ahr:125 max:147 shoes: VJ Integrator (15)

1 PM

Orienteering 38:28 intensity: (23 @1) + (2:05 @2) + (22:54 @3) + (13:06 @4) 3.46 km (11:06 / km) +297m 7:46 / km
ahr:154 max:168 shoes: VJ Integrator (15)

CO Valais - Monthey - H40 (1/7)
Nice, tricky forest and a challenging Middle course. Mostly ok but wrong route on the long one (+1'). Tough on the uphills.

Running 32:52 intensity: (11:26 @1) + (15:28 @2) + (5:29 @3) + (29 @4) 4.01 km (8:11 / km) +125m 7:05 / km
ahr:126 max:161

A short loop with Darrel after the event.

Friday May 6, 2016 #

9 AM

Roadbiking 3:26:22 intensity: (27 @0) + (59:34 @1) + (50:06 @2) + (1:35:16 @3) + (59 @4) 74.31 km (21.6 kph) +1521m
ahr:130 max:162

Roadbiking with Rolf and Darrel from Villeneuve to Col de la Croix and back. Well, we stopped 50m below the col because the road was still snow covered.

Perfect day for biking and a great day out.


The end of the road, Col de la Croix.
C • Cool, was habt ihr denn da ... 2
5 PM

Running 7:20 intensity: (4:29 @1) + (2:51 @2) 0.87 km (8:27 / km) +42m 6:49 / km
ahr:117 max:138

Orienteering 20:16 intensity: (15 @1) + (10 @2) + (8:19 @3) + (11:32 @4) 3.52 km (5:46 / km) +128m 4:52 / km
ahr:158 max:169

Sprint in Lausanne H40 (1/12)
Fun but tough.


Concentration at the start.

Thursday May 5, 2016 #

1 PM

Running 6:35 intensity: (8 @0) + (2:35 @1) + (2:39 @2) + (1:13 @3) 1.03 km (6:24 / km) +62m 4:55 / km
ahr:120 max:143

Orienteering race 55:47 intensity: (22 @0) + (1:04 @1) + (2:55 @2) + (31:05 @3) + (20:21 @4) 5.58 km (10:00 / km) +334m 7:42 / km
ahr:153 max:171 shoes: VJ Integrator (15)

Le Bouveret, HAL, (19/34)

Nice course in a tricky terrain. One larger mistake and several dmaller ones. Uphill a bit tired legs and downhill very careful, I'm just not used to run in rough terrain.

Wednesday May 4, 2016 #

7 PM

Swimming 50:00 [3] 2.0 km (25:00 / km)

Swim class, a tough one
150 warm up
3x 100 technique
21x50 start every minute (44s each 50m except towards the end 46-48s)
200 back, easy
150 technique
150 cool down

Tuesday May 3, 2016 #

11 AM

Running intervals 1:03:05 intensity: (9:28 @1) + (21:02 @2) + (13:40 @3) + (18:07 @4) + (48 @5) 11.7 km (5:23 / km) +107m 5:09 / km
ahr:142 max:176 shoes: Asics GT 2000 (15)

Lunch intervals with P&O
3x800m (2:57)
1x1600m (5:57)
3x90" hill / 90" down

Monday May 2, 2016 #

12 PM

Running 42:49 intensity: (10 @0) + (1:54 @1) + (27:32 @2) + (12:23 @3) + (50 @4) 7.74 km (5:32 / km) +22m 5:27 / km
ahr:133 max:162 shoes: Asics GT 2000 (15)

With P&O.
6 PM

Swimming 30:10 [3] 1.65 km (18:17 / km)

500m
5x100m
650m

Sunday May 1, 2016 #

9 AM

Roadbiking 2:00:00 [3] 38.42 km (19.2 kph) +329m
shoes: BMC Carborazor

Supporting Röfe during the Aargauer Marathon. He did a great race (2:43:54)!

This is the part I was actually biking and not waiting.

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