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Training Log Archive: mikee

In the 31 days ending Aug 31, 2016:

activity # timemileskm+mload
  Roadbiking8 18:43:33 298.71(16.0/h) 480.72(25.7/h) 74532582.6
  Running10 11:40:28 63.62(11:01) 102.39(6:50) 36371741.8
  Bike3 4:43:44 37.62(8.0/h) 60.54(12.8/h) 2162673.6
  Swimming8 3:30:22 7.02(29:58) 11.3(18:37)631.1
  Bike Commute2 35:00 8.39(14.4/h) 13.5(23.1/h)35.0
  Total27 39:13:07 415.36(5:40) 668.45(3:31) 132515664.1
  [1-5]27 39:11:26

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Wednesday Aug 31, 2016 #

5 PM

Swimming 19:23 [3] 1.0 km (19:23 / km)

Langnau

Monday Aug 29, 2016 #

11 AM

Running 42:28 intensity: (6:18 @1) + (34:15 @2) + (1:29 @3) + (26 @4) 7.93 km (5:21 / km) +20m 5:17 / km
ahr:126 max:163 shoes: Asics GT 2000 (15)

With P&O.

Sunday Aug 28, 2016 #

7 AM

Running 1:15:00 [3] 15.0 km (5:00 / km) +100m 4:50 / km
shoes: MIZUNO WAVE MUJIN 2

AM run. Porto all along the Duro to the sea. And back. Nice, sunny and feeling recovered.

After the conference in Guimaraes i spent the last couple of days in Porto, very nicd City it was worth the stay.

Monday Aug 22, 2016 #

Note

Tough day in too hot conference rooms

Sunday Aug 21, 2016 #

Note

Flight to Portugal for a Conference

Saturday Aug 20, 2016 #

Event: Inferno Triathlon
 
6 AM

Swimming 58:45 [3] 3.1 km (18:57 / km)

69. overalll
Thun-Oberhofen

Lake was calm and nice, I had a good swim, could mostly hang on to someones feet and draft along.
7 AM

Roadbiking 4:00:59 intensity: (12:29 @1) + (29:09 @2) + (1:19:51 @3) + (1:55:23 @4) + (4:07 @5) 96.35 km (24.0 kph) +2145m
ahr:156 max:226 shoes: Scott Addict 10

46. overall, 58 on the roadbike
Beautiful ride Oberhofen - Beatenberg - Interlaken - Meiringen - Grosse Scheidegg - Grindelwald

Pushing in the uphills (maybe a bit to much) and trying to go easy in the flat middle part. Too bad that many don't follow the non drafting rule.
11 AM

Bike 2:21:29 intensity: (24:46 @1) + (18:01 @2) + (1:37:44 @3) + (58 @4) 27.66 km (11.7 kph) +1180m
ahr:139 max:160 shoes: Scott Spark 20

77. overall 133. on the MTB
Grindelwald - Kleine Scheidegg - Stechelberg

Could not push from the beginning, probably paying for the fast road section. Keeping my pace and trying not to loose too much. Nevertheless many were passing me on this section. Enjoying the downhill.
1 PM

Running 4:09:20 intensity: (1:16:20 @2) + (2:53:00 @3) 24.5 km (10:11 / km) +2324m 6:54 / km
ahr:143 max:159 shoes: Salomon Speedcross 3 (15)

76 overall, 97 on the running leg
Stechelberg-Schilthorn

Ok, here it got tough. First five Km easy and flat rolling, felt good. Then it started to climb, first still runnable but soon I had to walk some parts again I had the feeling that I got passed by more runners than I could pass. Then the flat part to Mürren I could get a good stride and catch some again. From Mürren it was 7 Km and 1300 Altimeters, almost no more running. Legs tired and my stomach had enough of those sweet powerbar-gel-isodrink stuff. However, I could keep a constant pace until the end. The first thing I heard from the speaker at the top was about the Triathlon race in rio where Nicola Spirig was running for her silver medal. Shortly later I reached the top tired but happy.
C • Gratulation. 5

Friday Aug 19, 2016 #

9 AM

Roadbiking 50:50 intensity: (9:36 @1) + (17:55 @2) + (21:09 @3) + (2:10 @4) 23.03 km (27.2 kph) +347m
ahr:135 max:164

Final loop on the bike before checking in for the Inferno.

I hope the weather isn't too bad tomorrow...

Thursday Aug 18, 2016 #

12 PM

Running 45:07 intensity: (11 @0) + (15:10 @1) + (27:42 @2) + (2:04 @3) 6.89 km (6:33 / km) +130m 5:59 / km
ahr:123 max:146

Tuesday Aug 16, 2016 #

6 PM

Swimming 21:02 [3] 1.1 km (19:07 / km)

Monday Aug 15, 2016 #

12 PM

Running 43:05 intensity: (9 @0) + (3:46 @1) + (33:58 @2) + (5:12 @3) 7.79 km (5:32 / km) +20m 5:28 / km
ahr:131 max:151

Lunch run with P&O.

Sunday Aug 14, 2016 #

10 AM

Roadbiking 47:33 intensity: (38:59 @1) + (8:02 @2) + (32 @3) 22.4 km (28.3 kph) +34m
ahr:114 max:150 shoes: Scott Addict 10

Burgdorf - Solothurn
5 PM

Roadbiking 48:23 intensity: (19:15 @1) + (28:50 @2) + (18 @3) 22.23 km (27.6 kph) +132m
ahr:121 max:141 shoes: Scott Addict 10

Solothurn - Burgdorf

Saturday Aug 13, 2016 #

11 AM

Running 45:06 [3] 8.32 km (5:25 / km) +24m 5:21 / km
shoes: Asics Kayano (15)

Burgdorf-Kirchberg and back along the Emme.

Swimming 18:58 [3] 1.0 km (18:58 / km)

Friday Aug 12, 2016 #

7 AM

Bike Commute 15:00 [1] 6.5 km (26.0 kph)
shoes: Scott Addict 10

6 PM

Roadbiking intervals 1:48:31 intensity: (18:44 @1) + (37:24 @2) + (28:59 @3) + (13:58 @4) + (9:26 @5) 46.4 km (25.7 kph) +833m
ahr:140 max:187 shoes: Scott Addict 10

4x5' hill intervals
Last intervall before the Inferno. Now a week tapering. Looking forward to it!

Thursday Aug 11, 2016 #

5 PM

Bike 1:07:15 intensity: (43 @0) + (28:33 @1) + (26:53 @2) + (11:06 @3) 14.88 km (13.3 kph) +442m
ahr:120 max:155 shoes: Scott Spark 20

Short loop home to get some singletrails in to refresh my technical skills which are a bit rusty. Fun!

Wednesday Aug 10, 2016 #

6 PM

Running warm up/down 18:31 intensity: (12:20 @1) + (4:49 @2) + (1:22 @3) 2.81 km (6:35 / km) +11m 6:28 / km
ahr:116 max:154 shoes: Salomon Speedcross 3 (15)

Running race 24:19 intensity: (15 @1) + (6 @2) + (41 @3) + (8:23 @4) + (14:54 @5) 4.5 km (5:24 / km) +324m 3:59 / km
ahr:173 max:181 shoes: Salomon Speedcross 3 (15)

Baergloupfcup Belpberg - (30/140)
C • komisch 2

Running warm up/down 9:05 intensity: (4:36 @1) + (4:29 @2) 1.33 km (6:49 / km) +11m 6:33 / km
ahr:118 max:125 shoes: Salomon Speedcross 3 (15)

Monday Aug 8, 2016 #

11 AM

Running 41:57 intensity: (9 @0) + (8:02 @1) + (33:46 @2) 7.72 km (5:26 / km) +20m 5:22 / km
ahr:124 max:136

6 PM

Swimming 34:30 [3] 2.0 km (17:15 / km)

300m warmup
50-100-150-200-200-150-100-50
600

Sunday Aug 7, 2016 #

9 AM

Roadbiking 4:01:11 intensity: (1:04:00 @1) + (1:46:04 @2) + (41:56 @3) + (29:11 @4) 105.0 km (26.1 kph) +1560m
ahr:133 max:174 shoes: Scott Addict 10

Burgdorf-Thun-Beatenberg-Interlaken-Spiez-Thun
Pleasent ride with Valerie, including a dip into the lake of Thun.

Saturday Aug 6, 2016 #

12 PM

Swimming 18:00 [3] 1.0 km (18:00 / km)

Burgdorf

Bike 1:15:00 intensity: (50:00 @2) + (25:00 @4) 18.0 km (14.4 kph) +540m
shoes: Scott Spark 20

Bike up and down.

Running 1:02:00 intensity: (37:00 @2) + (25:00 @4) 9.2 km (6:44 / km) +420m 5:29 / km
shoes: Salomon Speedcross 3 (15)

Running part.

Note

Brick training.

Thursday Aug 4, 2016 #

7 AM

Bike Commute 20:00 [1] 7.0 km (21.0 kph)
shoes: Scott Addict 10

To work.
5 PM

Roadbiking intervals 1:22:35 intensity: (19 @0) + (17:08 @1) + (27:21 @2) + (18:22 @3) + (18:04 @4) + (1:21 @5) 35.32 km (25.7 kph) +647m
ahr:139 max:178 shoes: Scott Addict 10

Hill Intervalls 4x5'. Exactly 100Hm each.
First one not in a good place, because there was a flat section in between, so I moved to another spot.

Tuesday Aug 2, 2016 #

12 PM

Running 44:30 intensity: (10 @0) + (23:47 @1) + (20:33 @2) 6.4 km (6:57 / km) +233m 5:53 / km
ahr:117 max:138 shoes: Asics GT 2000 (15)

Schallenberg
7 PM

Swimming 30:11 [3] 1.6 km (18:52 / km)

Monday Aug 1, 2016 #

8 AM

Roadbiking 5:03:31 intensity: (2:40:00 @1) + (1:06:50 @2) + (1:10:28 @3) + (6:13 @4) 130.0 km (25.7 kph) +1755m
ahr:123 max:167 shoes: Scott Addict 10

Thun along the lakes to Meiringen and up to the grosse Scheidegg. From there Grindelwald -Interlaken Thun
With a nice group organized by Big Friends. Rolf joined as well.

This is part of the Inferno road part (until Grindelwald plus some hills in the beginning). Went very well.

Swimming 9:33 [3] 0.5 km (19:06 / km)

A short swim in Thun.

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