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Training Log Archive: mikee

In the 31 days ending Jul 31, 2016:

activity # timemileskm+mload
  Roadbiking9 14:10:21 220.49(15.6/h) 354.84(25.0/h) 51961861.5
  Bike9 12:45:42 107.32(8.4/h) 172.71(13.5/h) 52601628.6
  Running10 9:25:50 42.68(13:15) 68.69(8:14) 48391598.1
  Orienteering6 5:50:34 21.81(16:04) 35.1(9:59) 1744927.7
  Swimming8 4:45:17 8.95(31:52) 14.41(19:48)855.8
  Various2 2:30:0078.0
  Total41 49:27:44 401.25 645.75 170396949.8
  [1-5]40 47:50:01

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Sunday Jul 31, 2016 #

12 PM

Bike 2:07:17 intensity: (5:19 @0) + (1:05:04 @1) + (54:32 @2) + (2:22 @3) 29.99 km (14.1 kph) +821m
ahr:113 max:143

Bike around Burgdorf, fun.

Saturday Jul 30, 2016 #

6 AM

Swimming 1:10:00 [3] 3.3 km (21:12 / km)

Inferno Swim part: Thun-Oberhofen, accompaigned by the SLRG. Same start time as the Inferno (6:30).

Happy to have done this, some waves and headwind. We had to stop three times due to slower swimmers.
9 AM

Running 2:09:29 intensity: (3:28 @1) + (23:11 @2) + (1:02:43 @3) + (39:30 @4) + (37 @5) 12.72 km (10:11 / km) +1524m 6:22 / km
ahr:151 max:177

Beatenbucht-Niederhorn wirh renni and O.
First part direct to Beatenberg (steep) then to the Känzeli a very nice trail through the cliffs. In the end I made a detour to the Burgfeldstand (2063müM)
4 PM

Roadbiking 47:26 [3] 25.35 km (32.1 kph) +145m
shoes: Scott Addict 10

Ride home from the bike shop with my new roadbike.
It feels fast (or maybe it was the tailwind...?).

Friday Jul 29, 2016 #

5 PM

Swimming 19:29 [3] 1.0 km (19:29 / km)

Easy swim to loosen my legs for the weekend...

Thursday Jul 28, 2016 #

11 AM

Running 43:03 intensity: (1:01 @0) + (5:12 @1) + (31:37 @2) + (5:13 @3) 7.79 km (5:31 / km) +20m 5:27 / km
ahr:126 max:158 shoes: Asics GT 2000 (15)

Lunch run along the Emme with P&O.

Wednesday Jul 27, 2016 #

12 PM

Running intervals 55:20 intensity: (10:16 @1) + (18:11 @2) + (17:25 @3) + (8:45 @4) + (43 @5) 7.31 km (7:34 / km) +360m 6:04 / km
ahr:138 max:178 shoes: Asics GT 2000 (15)

Lunch-Intervals
3x4x40"
+ 3x 70" steep
5 PM

Roadbiking 49:30 intensity: (4:23 @1) + (7:28 @2) + (30:11 @3) + (7:28 @4) 24.41 km (29.6 kph) +191m
ahr:144 max:172

HR - Bern

Roadbiking 46:06 intensity: (4:00 @1) + (34:25 @2) + (7:41 @3) 21.9 km (28.5 kph) +258m
ahr:118 max:148 shoes: BMC Carborazor

Bern Burgdorf

Tuesday Jul 26, 2016 #

6 PM

Swimming 28:38 [3] 1.6 km (17:54 / km)

@Langnau
300
4x100m
3x100m
600n

Monday Jul 25, 2016 #

11 AM

Running 42:48 [3] 7.73 km (5:32 / km) +22m 5:27 / km
shoes: Asics GT 2000 (15)

Lunch run with P&O along the Emme.

Sunday Jul 24, 2016 #

2 PM

Swimming 28:26 [3] 1.5 km (18:57 / km)

Easy recovery swim to loosen the legs.

Saturday Jul 23, 2016 #

8 AM

Orienteering 1:02:49 intensity: (1:03 @1) + (28:05 @2) + (33:22 @3) + (19 @4) 7.12 km (8:50 / km) +262m 7:27 / km
ahr:141 max:161 shoes: VJ Integrator (15)

SOW stage 6, nice terrain an good course.
Mostly clean run but it was to early and my energy level is finally empty.
Looking forward to some easy days.

Friday Jul 22, 2016 #

10 AM

Bike 3:41:13 intensity: (1:23:15 @1) + (1:10:30 @2) + (1:02:37 @3) + (4:51 @4) 42.19 km (11.4 kph) +1355m
ahr:125 max:166 shoes: Scott Spark 20

Started in Pontresina with sunshine. Arrived in Sils Maria and as expected saw the long queue in front of the gondola, so I started climbing by bike. Half way up renni called me and told mebthat the race was cancelled due to an upcommin thunderstorm. Continued up to the assembly area and further on to the finish (quite some pushing the bike here). From the finish I wanted to cross over towards the corvatsch gondola. Not the best idea because it was not so good biking and the storm hit. I luckily had good rain gear with me and made it safely down to Surlej.
From there back to Pontresina in the rain...

Thursday Jul 21, 2016 #

8 AM

Swimming 24:38 [3] 1.25 km (19:42 / km)

Easy AM swim.
11 AM

Running warm up/down 9:43 intensity: (1 @0) + (2:47 @1) + (6:31 @2) + (24 @3) 1.33 km (7:18 / km) +87m 5:30 / km
ahr:127 max:141 shoes: VJ Integrator (15)

Orienteering 1:03:44 intensity: (7 @0) + (21 @1) + (5:12 @2) + (41:56 @3) + (16:08 @4) 7.01 km (9:06 / km) +302m 7:29 / km
ahr:152 max:164 shoes: VJ Integrator (15)

SOW stage 4 - Just Beautiful!
Surfing between hills on marshes, so nice! Not too tricky (and the late start helped as well) but I enjoyed every moment. Technically fine, no big mistakes.

Wednesday Jul 20, 2016 #

8 AM

Roadbiking long 4:43:26 intensity: (26 @0) + (1:00:56 @1) + (1:23:58 @2) + (2:17:26 @3) + (40 @4) 106.14 km (22.5 kph) +2211m
ahr:135 max:160 shoes: BMC Carborazor

Pontresina - Albula - Tiefencastel - Julier - Pontresina

With Rolf, Sabe, Darrel, Mätthu, Rob, and other orienteers who turned around on the Albula.

Nice long ride with pleasent company in a magnificent environment.

C • Krasser Ruhetag ;-) 1
2 PM

Running 28:30 intensity: (2:30 @1) + (21:32 @2) + (4:28 @3) 3.9 km (7:19 / km) +74m 6:41 / km
ahr:131 max:146 shoes: Salomon Speedcross 3 (15)

Easy run with renni through the beautiful forest towards Val Rosegg.

Tuesday Jul 19, 2016 #

9 AM

Roadbiking 31:29 intensity: (2:17 @1) + (29:12 @2) 7.71 km (14.7 kph) +258m
ahr:128 max:139 shoes: BMC Carborazor

Pontresina-Diavolezza

Orienteering 1:09:19 intensity: (12 @1) + (3:45 @2) + (37:11 @3) + (28:11 @4) 7.37 km (9:24 / km) +354m 7:35 / km
ahr:156 max:174 shoes: VJ Integrator (15)

SOW - stage 3 -M35
Too rough terrain for me right now, lost a lot of time scrambling through the rocks, technically mostly fine.
1 PM

Roadbiking 1:22:44 intensity: (12:09 @1) + (14:48 @2) + (55:13 @3) + (34 @4) 32.05 km (23.2 kph) +681m
ahr:140 max:163 shoes: BMC Carborazor

Diavolezza-Bernina Pass-la Rösa- back up to Bernina Pass and down to Pontresina.

Monday Jul 18, 2016 #

7 AM

Bike 15:00 [3] 5.0 km (20.0 kph) +90m
shoes: Scott Spark 20

12 PM

Orienteering 47:20 intensity: (2:05 @2) + (24:38 @3) + (20:37 @4) 4.73 km (10:00 / km) +259m 7:51 / km
ahr:157 max:170 shoes: VJ Integrator (15)

After 4 hours helping register on-site entries I got to the start a bit to late. After punch starting I even took the wrong map. Since I knew that I'm still not 100% fit I didn't care much when I realized it and just enjoyed the beautiful forest and good course.
2 PM

Bike 15:00 [3] 5.0 km (20.0 kph) +90m
shoes: Scott Spark 20

Sunday Jul 17, 2016 #

Note
(sick)

Last days I wasn't feeling well. I mostly felt weak and tired andI was caughing a lot. I already had packed my o-gear for today but after getting up this morning and still caughing a lot I decided to rest another day.
4 PM

Bike 31:37 [3] 9.25 km (17.6 kph) +178m
shoes: Scott Spark 20

Very easyloop on the bike through the stazerwald.

Saturday Jul 16, 2016 #

Event: Swiss-O-Week 2016
 

Thursday Jul 14, 2016 #

8 AM

Various 1:30:00 [0]
shoes: VJ Integrator (15)

Setting controls for the relay. Very nice open forest.
2 PM

Orienteering 45:16 intensity: (3:43 @1) + (16:30 @2) + (23:29 @3) + (1:34 @4) 3.95 km (11:28 / km) +303m 8:17 / km
ahr:140 max:162 shoes: VJ Integrator (15)

O-Training Susch-Lavin
Part of the W20 course, including running to the start. Beautiful terrain.

Not 100% healthy have to rest the next day(s?)

Wednesday Jul 13, 2016 #

7 AM

Orienteering 1:02:06 [1] 4.92 km (12:37 / km) +265m 9:57 / km
shoes: VJ Integrator (15)

Putting out SI-Boxes and checking others for MiddleQ.
2 PM

Bike 1:44:15 intensity: (32 @0) + (33:35 @1) + (25:00 @2) + (43:40 @3) + (1:28 @4) 25.62 km (14.7 kph) +850m
ahr:128 max:164 shoes: Scott Spark 20

Scuol-Sent (via Vastur) - Sinestra and back (directly because the rain came).

Tuesday Jul 12, 2016 #

9 AM

Various 1:00:00 [1]
shoes: VJ Integrator (15)

Setting controls for Middle Qual. Beautiful terrain.
11 AM

Running 44:29 intensity: (24:18 @1) + (18:40 @2) + (1:31 @3) 6.77 km (6:34 / km) +252m 5:32 / km
ahr:120 max:142 shoes: Salomon Speedcross 3 (15)

Around Scuol, easy.
3 PM

Swimming 38:30 [3] 2.0 km (19:15 / km)

Outdoor pool in the rain. Had the pool almost for myself.

Monday Jul 11, 2016 #

9 AM

Bike 2:37:56 intensity: (28:12 @1) + (21:53 @2) + (1:33:30 @3) + (14:21 @4) 33.33 km (12.7 kph) +1395m
ahr:141 max:173 shoes: Scott Spark 20

Scuol- Ofenpass via The beautiful valley of S-charl.
Afterwards patroling controls for the long.

Sunday Jul 10, 2016 #

Note

Lots of walking for JWOC Sprint and National race.

Saturday Jul 9, 2016 #

Event: JWOC 2016 - Engadin, Switzerland
 

Friday Jul 8, 2016 #

Note

Not feeling well and quite a lot of preparation to be done.

Thursday Jul 7, 2016 #

10 AM

Running 1:08:43 intensity: (9:26 @2) + (13:23 @3) + (45:18 @4) + (36 @5) 6.28 km (10:56 / km) +850m 6:31 / km
ahr:150 max:176 shoes: Salomon Speedcross 3 (15)

Scuol-Motta Naluns
straight up, run/hike.

Tuesday Jul 5, 2016 #

7 AM

Bike 21:05 [3] 6.7 km (19.1 kph) +44m
shoes: Scott Spark 20

12 PM

Running 42:11 intensity: (2 @0) + (1:08 @1) + (39:36 @2) + (1:25 @3) 7.77 km (5:26 / km) +20m 5:21 / km
ahr:132 max:147 shoes: Asics GT 2000 (15)

Lunch run with P&M.
5 PM

Bike 1:12:19 intensity: (2 @0) + (28:06 @1) + (24:25 @2) + (19:46 @3) 15.63 km (13.0 kph) +437m
ahr:124 max:154 shoes: Scott Spark 20

Bike home over some hills.

Monday Jul 4, 2016 #

12 PM

Swimming 28:36 [3] 1.5 km (19:04 / km)

Lunch swim in Lützelflüh.

Sunday Jul 3, 2016 #

9 AM

Roadbiking 2:30:11 intensity: (11 @0) + (47:51 @1) + (1:20:02 @2) + (22:07 @3) 61.39 km (24.5 kph) +935m
ahr:124 max:156 shoes: BMC Carborazor

With Valérie from Burgdorf to Mülenen, mosly on nice quiet roads.

Running 1:41:34 intensity: (29 @1) + (21 @2) + (25:10 @3) + (1:15:34 @4) 7.08 km (14:21 / km) +1630m 6:40 / km
ahr:161 max:171 shoes: Salomon Speedcross 3 (15)

Mülenen - Niesen
pushing a bit
Nice run up, quite steep so I was hiking quite a bit. Views towards Thun were good but the alps were hidden in clouds.
The stairs along the cable car look impressive, would love to run the Niesenlauf once.
C • Scheint mir sehr seriös dei... 1
4 PM

Roadbiking 39:16 intensity: (20:57 @1) + (15:51 @2) + (2:28 @3) 16.58 km (25.3 kph) +55m
ahr:118 max:151 shoes: BMC Carborazor

While I was up on the Niesen Valérie biked up to Kandersteg and back and the timing was perfect so that we could bike down to Thun thogether.

Nice day out with nice company.

Saturday Jul 2, 2016 #

2 PM

Roadbiking 1:04:53 intensity: (1 @0) + (6:33 @1) + (46:43 @2) + (11:36 @3) 29.69 km (27.5 kph) +305m
ahr:131 max:146 shoes: BMC Carborazor

Burgdorf-Innerberg
7 PM

Roadbiking 55:20 intensity: (1 @0) + (12:42 @1) + (40:23 @2) + (2:14 @3) 29.63 km (32.1 kph) +158m
ahr:126 max:157 shoes: BMC Carborazor

Innerberg-Burgdorf
Obviously the wind comes from the east...

Friday Jul 1, 2016 #

6 PM

Swimming 47:00 [3] 2.26 km (20:48 / km)
shoes: Aquasphere Racer

Open water swim class.

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