Training Log Archive: mikeeIn the 31 days ending Dec 31, 2016:
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Saturday Dec 31, 2016 #
Running 1:15:24 8.14 km (9:16 / km) +411m 7:24 / km
ahr:130 max:162 shoes: Salomon Speedcross 3 (15)
Strength 15:00 [1]
Friday Dec 30, 2016 #
XC-Skiing (Skate) 1:04:38 16.33 km (3:57 / km) +80m 3:52 / km
ahr:130 max:161 shoes: Madshus 14
Climbing 1:00:00 [0]
Bouldering for warm up
6a, 5c+, 6b, (6b), 6a+, (6b)
Thursday Dec 29, 2016 #
XC-Skiing (Skate) 1:37:44 19.58 km (5:00 / km) +503m 4:25 / km
ahr:138 max:171 shoes: Mizuno
Surprisingly good condition, all on 'real' snow, except for the first part. At the top you could crust ski all the way to the end of the valley, fun! The downhill was speedy but still manageble.
Various (Hike) 2:00:00 [0] 12.0 km (10:00 / km)
Wednesday Dec 28, 2016 #
Running 2:30:48 12.53 km (12:02 / km) +1043m 8:30 / km
ahr:138 max:162 shoes: Salomon Speedcross 3 (15)
with Mündi, Stef, Markus, Chäspe, Seline & Valérie
Nice run up to the Val Rosegg. The climb began with nice tracks but in the upper part we had to plow through quite some snow. Cold wind up at the Fuorcla.
Like last year we wanted to traverse to Hahnensee from the Fuorcla but there was too much snow and a cold wind so we crossed over to tge station. I (like most of the others) had very cold and wet feet from wading through the snow.
Nice trip but last year was more pleasant and fun.
Tuesday Dec 27, 2016 #
Swimming 27:39 [3] 1.5 km (18:26 / km)
Followed by a dip in the whirlpool with views of the sunlit Mountaintops.
XC-Skiing (Skate) 2:17:07 36.43 km (3:46 / km) +305m 3:37 / km
ahr:141 max:166 shoes: Madshus 14
With Guck, Stef, Chäspe, Valérie and Lucki all the way down to S-Chanf, the others turned around earlier.
Monday Dec 26, 2016 #
XC-Skiing (Skate) 1:02:06 13.94 km (4:27 / km) +225m 4:07 / km
ahr:134 max:165 shoes: Madshus 14
Sunday Dec 25, 2016 #
Indoorcycling 1:00:00 24.0 km (24.0 kph)
ahr:132 max:165 shoes: Scott Addict 10
5 x 2' high rpm
Strength 10:00 [1]
Saturday Dec 24, 2016 #
Roadbiking 12:08 4.44 km (22.0 kph)
ahr:133 max:153
Orienteering 4:50 1.13 km (4:16 / km) +1m 4:15 / km
ahr:160 max:174 shoes: MIZUNO WAVE MUJIN 2
Rusty but fun...
Orienteering 23:09 4.57 km (5:04 / km) +74m 4:41 / km
ahr:153 max:176 shoes: MIZUNO WAVE MUJIN 2
Still rusty, in particular the first one.
Roadbiking 13:57 4.51 km (19.4 kph) +24m
ahr:128 max:141
Friday Dec 23, 2016 #
Strength 20:00 [1]
Thursday Dec 22, 2016 #
Running 45:47 6.52 km (7:01 / km) +254m 5:53 / km
ahr:132 max:165 shoes: Asics GT 2000 (15)
Wednesday Dec 21, 2016 #
Swimming 50:00 [3] 1.9 km (26:19 / km)
4x50 increasing
10x 100 @ 1:35 starting every 1:45
100 easy
250 technique
200 cool down
Tuesday Dec 20, 2016 #
Strength 10:00 [1]
Monday Dec 19, 2016 #
Running 44:07 7.81 km (5:39 / km) +23m 5:34 / km
ahr:136 max:160 shoes: Asics GT 2000 (15)
Climbing 1:00:00 [0]
5b+, 5a+
5b+, 5b
6b+, 6a
5c, 5a
6a, 5c
Sunday Dec 18, 2016 #
Running 2:32:50 19.79 km (7:43 / km) +829m 6:23 / km
ahr:134 max:161 shoes: MIZUNO WAVE MUJIN 2
Saturday Dec 17, 2016 #
Strength 15:00 [3]
Friday Dec 16, 2016 #
Swimming 27:00 [3] 1.55 km (17:25 / km)
Thursday Dec 15, 2016 #
Running 48:49 [2] 6.82 km (7:10 / km) +260m 6:01 / km
shoes: Asics GT 2000 (15)
Wednesday Dec 14, 2016 #
Running 1:02:12 10.0 km (6:13 / km) +369m 5:15 / km
ahr:138 max:158 shoes: Asics GT 2000 (15)
Swimming 50:00 [3] 2.0 km (25:00 / km)
4x 100 incr
100 easy
400 paddle
100 easy
4x 100 paddle
100 easy
2x25 dive/crawl
2x50 crawl
150 cool down
Tuesday Dec 13, 2016 #
Strength 10:00 [1]
Sunday Dec 11, 2016 #
XC-Skiing (Skate) 1:34:49 22.95 km (4:08 / km) +235m 3:56 / km
ahr:139 max:170 shoes: Madshus 14
Nicely prepared skitracks on artificial snow. Quite crowded...
Saturday Dec 10, 2016 #
Running 3:16:35 19.75 km (9:57 / km) +906m 8:06 / km
ahr:141 max:173 shoes: Salomon Speedcross 3 (15)
With renni, Olivia and Adi.
More snow than expected. Had to walk about half of the Höhenweg. Nice warm and sunny.
Friday Dec 9, 2016 #
Strength 35:00 [1]
Thursday Dec 8, 2016 #
Running 47:09 7.25 km (6:30 / km) +132m 5:58 / km
ahr:128 max:155 shoes: Asics GT 2000 (15)
Brandis-Lützelflüe
Wednesday Dec 7, 2016 #
Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11
Swimming 50:00 [3] 1.5 km (33:20 / km)
100 tech
100 tech
300 c with a ball
6x100 c
100 easy
50 tech
100
Tuesday Dec 6, 2016 #
Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11
Indoorcycling 1:16:51 33.38 km (26.1 kph) +4m
ahr:142 max:168 shoes: Scott Addict 10
Monday Dec 5, 2016 #
Running 42:18 7.76 km (5:27 / km) +22m 5:23 / km
ahr:135 max:156 shoes: Asics GT 2000 (15)
Climbing 1:00:00 [3]
I was a bit late, so I had to speed up...
Bouldering for warm up
6a
5c+, 5c+
6a, 6a+
5c+
5c, 5b
Sunday Dec 4, 2016 #
Bike 58:20 18.68 km (19.2 kph) +275m
ahr:147 max:173 shoes: Scott Spark 20
Strength 20:00 [1]
Saturday Dec 3, 2016 #
Running 2:10:29 21.45 km (6:05 / km) +349m 5:37 / km
ahr:133 max:163
Thursday Dec 1, 2016 #
Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11
Running 1:07:39 9.82 km (6:53 / km) +367m 5:48 / km
ahr:127 max:163 shoes: Asics GT 2000 (15)
Nice and sunny.