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Training Log Archive: mikee

In the 31 days ending May 31, 2017:

activity # timemileskm+mload
  Roadbiking6 18:28:18 275.91(14.9/h) 444.03(24.0/h) 72702164.6
  Running14 12:59:40 75.86(10:17) 122.08(6:23) 33341888.3
  Swimming7 4:49:06 7.88(36:42) 12.68(22:48)867.3
  Bike3 4:48:17 37.03(7.7/h) 59.59(12.4/h) 2025526.5
  Bike Commute10 3:06:06 43.8(14.1/h) 70.49(22.7/h) 235208.8
  Orienteering2 2:00:15 8.45(14:14) 13.6(8:51) 501345.4
  Strength5 1:10:0070.0
  Total46 47:21:42 448.92 722.47 133656070.8
  [1-5]40 45:09:00

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Wednesday May 31, 2017 #

7 AM

Roadbiking 1:38:21 intensity: (20 @0) + (49:12 @1) + (39:21 @2) + (8:31 @3) + (57 @4) 41.07 km (25.1 kph) +517m
ahr:116 max:165 shoes: Scott Addict 10

To work and a short loop afterwards.
7 PM

Swimming 50:00 [3] 1.65 km (30:18 / km)

150 warm up
6x50 tech
2x 50legs/200pb/4x25 fast
100 easy
3x200pb
150 warm down

Tuesday May 30, 2017 #

7 AM

Bike Commute 20:50 [0] 6.6 km (19.0 kph) +34m
shoes: Specialized Source 11

5 PM

Bike Commute 15:00 [0] 6.5 km (26.0 kph)
shoes: Specialized Source 11

Monday May 29, 2017 #

7 AM

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

11 AM

Running 43:38 intensity: (2:38 @1) + (41:00 @2) 7.8 km (5:36 / km) +20m 5:31 / km
ahr:129 max:139 shoes: Asics GT 2000 (15)

with P&O
6 PM

Bike 1:31:38 intensity: (47:39 @1) + (34:45 @2) + (9:14 @3) 18.17 km (11.9 kph) +513m
ahr:119 max:159 shoes: Scott Spark 20

With renni, Adi & Oli on the trails around Burgdorf.

Sunday May 28, 2017 #

11 AM

Orienteering 1:33:48 intensity: (5:40 @1) + (22:57 @2) + (57:35 @3) + (7:36 @4) 8.36 km (11:13 / km) +452m 8:50 / km
ahr:144 max:166 shoes: VJ Integrator (15)

Les Alpettes - HAL
Finished the weekend with a steady ok run in the les Aplettes.

Technically I made a few mistakes to much particularly in the control circle. Positively surprised how well my legs still were after the last three days.

Saturday May 27, 2017 #

2 PM

Swimming (Openwater) 31:22 [3] 1.68 km (18:41 / km)
shoes: Aquasphere Racer

Lac de Gruyères

Running 1:29:32 intensity: (59 @1) + (27:42 @2) + (45:04 @3) + (15:47 @4) 12.75 km (7:01 / km) +638m 5:37 / km
ahr:146 max:168

With Rolf, first along the lake (nice and scenic) and then up to Gibloux (steep and hot...). I stopped at the campsite and Rolf ran back to the lake.

Friday May 26, 2017 #

9 AM

Roadbiking 5:55:38 intensity: (7:17 @0) + (3:02:53 @1) + (2:12:25 @2) + (33:03 @3) 126.8 km (21.4 kph) +2446m
ahr:114 max:156 shoes: Scott Addict 10

Bulle-Col des Mosses-Col du Pillon-Mittelberg-Bulle
With Renni, Valérie & Rolf. Nice loop, fun!
6 PM

Strength 10:00 [1]

Thursday May 25, 2017 #

11 AM

Running 2:35:49 intensity: (5 @0) + (21:34 @1) + (42:50 @2) + (1:22:42 @3) + (8:38 @4) 15.56 km (10:01 / km) +1451m 6:50 / km
ahr:139 max:165

Châtel-St-Denis-Teysachaux-Moléson
Nice run with renni. Lower part a bit to much on pavement, up and down Teysachaux very steep and technical, nicevridge over to the Moléson.

Tuesday May 23, 2017 #

5 PM

Swimming 26:08 [3] 1.6 km (16:20 / km)
shoes: Aquasphere Racer

In Lützelflüh, with wetsuit.

Monday May 22, 2017 #

11 AM

Running 42:55 intensity: (13:05 @1) + (27:48 @2) + (2:02 @3) 7.6 km (5:39 / km) +20m 5:35 / km
ahr:124 max:158 shoes: Asics GT 2000 (15)

Lunch run with P.

Sunday May 21, 2017 #

11 AM

Roadbiking 4:06:52 intensity: (20:56 @1) + (1:25:45 @2) + (1:58:17 @3) + (19:12 @4) + (2:42 @5) 98.65 km (24.0 kph) +2077m
ahr:141 max:192 shoes: Scott Addict 10

Tour de Emmental - many hills on sideroads. Fun loop.
5 PM

Strength 15:00 [1]

Friday May 19, 2017 #

5 PM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Salomon Speedcross 3 (15)

6 PM

Orienteering race 13:47 intensity: (1:39 @1) + (46 @2) + (6:11 @3) + (5:11 @4) 2.42 km (5:42 / km) +40m 5:16 / km
ahr:151 max:173 shoes: Salomon Speedcross 3 (15)

Sprint Relay with Gaudi in Spiez, Fun!

Orienteering race 12:40 intensity: (29 @1) + (16 @2) + (1:40 @3) + (9:06 @4) + (1:09 @5) 2.81 km (4:30 / km) +9m 4:26 / km
ahr:162 max:178 shoes: Salomon Speedcross 3 (15)

Sprint Relay in Spiez with Gaudi, second loop.

Thursday May 18, 2017 #

12 PM

Running 46:03 intensity: (8:30 @1) + (36:23 @2) + (1:10 @3) 7.02 km (6:34 / km) +124m 6:02 / km
ahr:125 max:143 shoes: Asics GT 2000 (15)

With P&O.

Wednesday May 17, 2017 #

7 AM

Bike Commute 16:17 [3] 6.51 km (24.0 kph) +44m
shoes: Scott Addict 10

12 PM

Roadbiking 2:08:17 intensity: (57:19 @1) + (44:06 @2) + (25:28 @3) + (1:24 @4) 52.7 km (24.6 kph) +940m
ahr:120 max:161 shoes: Scott Addict 10

Work- Luterbachtal - Home
Testing rennis new roadbike: home - bikeshop - Lueg - Wynigen - bikeshop - home
7 PM

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

150 warmup
300 tech
100 easy
8x100 (@~1:30)
100 easy
300 pb
100 tech
150 cooldown

Tuesday May 16, 2017 #

11 AM

Running 44:33 intensity: (3 @0) + (8:28 @1) + (34:25 @2) + (1:37 @3) 6.86 km (6:30 / km) +127m 5:57 / km
ahr:125 max:146

Lunch run with P&O. Calfs still very sore.
5 PM

Swimming 31:36 [3] 2.0 km (15:48 / km)

Outdoor with the wetsuit in Lützelflüh. With O.
It's so easy with the wetsuit...

Sunday May 14, 2017 #

2 PM

Roadbiking 3:08:19 intensity: (7 @0) + (18:09 @1) + (2:27:56 @2) + (22:07 @3) 88.23 km (28.1 kph) +638m
ahr:130 max:157 shoes: Scott Addict 10

Checking control sites for the SPM with Willi in Windisch, then waited until the thunderstorm passed and rode home without further showers.
Along the north side of the Aare. Tired in the end.

Saturday May 13, 2017 #

3 PM

Running warm up/down 13:01 intensity: (29 @1) + (9:30 @2) + (3:02 @3) 2.42 km (5:22 / km) +38m 4:59 / km
ahr:135 max:157

Running race 1:05:06 intensity: (40 @2) + (1:05 @3) + (14:51 @4) + (48:30 @5) 16.25 km (4:00 / km) +184m 3:48 / km
ahr:175 max:183 shoes: Asics Kayano (15)

GP Bern
Very evenly paced and happy with my result (2nd best place ever!)

Previous times
2017 1:05:04 352
2016 1:04:50 451
2015 1:09:18 894 (warm, humid, injured)
2014 1:07:39 630 (hotish..)
2011 1:03:14 397 (hotish..)
2009 1:03:15 266 (warm)
2008 1:05:04 360 (hot!)
2006 1:03.05 368
C • Stark! 2

Friday May 12, 2017 #

11 AM

Running 30:03 intensity: (12:53 @1) + (15:07 @2) + (2:03 @3) 5.21 km (5:46 / km) +15m 5:41 / km
ahr:122 max:150

Last short training before the GP.

Thursday May 11, 2017 #

7 AM

Bike Commute 15:29 [3] 4.99 km (19.3 kph) +25m
shoes: Specialized Source 11

11 AM

Running 44:54 intensity: (10:50 @1) + (32:41 @2) + (1:23 @3) 7.73 km (5:48 / km) +19m 5:44 / km
ahr:123 max:145 shoes: Asics GT 2000 (15)

Easy with P.
6 PM

Bike Commute 14:12 [3] 6.21 km (26.2 kph)
shoes: Specialized Source 11

8 PM

Strength 15:00 [1]

Wednesday May 10, 2017 #

7 AM

Bike Commute 15:19 [3] 6.4 km (25.1 kph) +46m
shoes: Scott Addict 10

12 PM

Roadbiking 1:30:51 intensity: (14:03 @1) + (31:54 @2) + (43:58 @3) + (56 @4) 36.58 km (24.2 kph) +654m
ahr:137 max:162 shoes: Scott Addict 10

Panoramic tour over some hills.
7 PM

Swimming 50:00 [3] 2.05 km (24:23 / km)

Tuesday May 9, 2017 #

12 PM

Running 44:58 intensity: (1 @0) + (1:06 @1) + (33:44 @2) + (3:21 @3) + (6:46 @4) 8.27 km (5:26 / km) +21m 5:22 / km
ahr:136 max:174 shoes: Asics GT 2000 (15)

Lunch run with 2x1km "race pace". Feels to hard...
9 PM

Strength 15:00 [1]

Saturday May 6, 2017 #

9 AM

Bike 1:54:39 intensity: (48:39 @1) + (37:32 @2) + (25:55 @3) + (2:33 @4) 19.37 km (10.1 kph) +934m
ahr:120 max:164 shoes: Scott Spark 20

Nice loop in Grindelwald. With renni.

Friday May 5, 2017 #

5 PM

Running 58:29 intensity: (7:05 @1) + (25:59 @2) + (24:56 @3) + (29 @4) 7.82 km (7:29 / km) +447m 5:49 / km
ahr:136 max:161 shoes: Salomon Speedcross 3 (15)

Evening run in Grindelwald.

Thursday May 4, 2017 #

12 PM

Running 39:16 intensity: (8:17 @1) + (30:35 @2) + (24 @3) 6.14 km (6:23 / km) +134m 5:46 / km
ahr:123 max:143 shoes: Asics GT 2000 (15)

With P&O&M.

Wednesday May 3, 2017 #

7 AM

Bike Commute 18:40 [0] 6.64 km (21.3 kph) +38m
shoes: Scott Spark 20

5 PM

Bike 1:22:00 intensity: (26:14 @1) + (25:31 @2) + (28:18 @3) + (1:57 @4) 22.05 km (16.1 kph) +579m
ahr:131 max:161 shoes: Scott Spark 20

Work-Rachisberg-Heimiswil-Lueg
7 PM

Swimming 50:00 [3] 1.7 km (29:25 / km)

Tuesday May 2, 2017 #

7 AM

Bike Commute 20:43 [0] 6.62 km (19.2 kph) +48m
shoes: Specialized Source 11

11 AM

Running 51:23 intensity: (1:50 @1) + (44:34 @2) + (1:19 @3) + (2:43 @4) + (57 @5) 9.14 km (5:37 / km) +98m 5:20 / km
ahr:129 max:177 shoes: Asics GT 2000 (15)

Lunch run & AG-Stalden Simulation
6 PM

Bike Commute 14:36 [0] 6.52 km (26.8 kph)
shoes: Specialized Source 11

Monday May 1, 2017 #

7 PM

Strength (Core) 15:00 [1]

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