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Training Log Archive: mikee

In the 31 days ending Dec 31, 2017:

activity # timemileskm+mload
  XC-Skiing (Skate)6 12:26:10 87.69(8:31) 141.13(5:17) 23202187.8
  Running11 10:02:45 56.59(10:39) 91.07(6:37) 21641725.4
  Climbing5 5:00:00396.0
  Various2 4:22:07 9.84(26:38) 15.84(16:33) 1230643.0
  Swimming3 2:03:00 2.87(42:48) 4.63(26:36)369.0
  Orienteering2 2:00:26 9.57(12:35) 15.4(7:49) 302367.0
  Indoorcycling1 1:05:05 15.87(14.6/h) 25.54(23.5/h) 4110.8
  Total28 36:59:33 182.44 293.6 60195798.9
  [1-5]25 33:57:53

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Sunday Dec 31, 2017 #

9 AM

Various 2:12:10 intensity: (1:40 @0) + (17:10 @1) + (1:44:23 @2) + (8:57 @3) 7.66 km (17:16 / km) +814m 11:16 / km
ahr:119 max:154

Madumain - Muntische - Skitour with Gaudi and Eva.
8 PM

Various 2:09:57 [3] 8.18 km (15:53 / km) +416m 12:40 / km

Hiking to the Hahndnsee and sledding down. No lights needed, almost full moon.

Saturday Dec 30, 2017 #

10 AM

Running 54:07 intensity: (2:30 @1) + (37:25 @2) + (11:41 @3) + (2:31 @4) 8.09 km (6:41 / km) +82m 6:22 / km
ahr:137 max:166 shoes: Salomon Speedcross 4 (17)

Around the lake in St. moritz and Lej da Staz.

Swimming 23:00 [3] 1.13 km (20:27 / km)

Short swim
3 PM

Climbing 1:00:00 [0]

@Serlas with renni
5b, 5b, 5c, 6a, 5c, 6a+, (6a)

Friday Dec 29, 2017 #

10 AM

XC-Skiing (Skate) 3:33:34 intensity: (33:49 @2) + (2:39:20 @3) + (20:25 @4) 40.23 km (5:19 / km) +633m 4:55 / km
ahr:147 max:167 shoes: Madshus 14

With renni & Valérie - Morteratsch and back.

Thursday Dec 28, 2017 #

10 AM

XC-Skiing (Skate) 3:08:04 intensity: (40:19 @2) + (1:48:41 @3) + (39:04 @4) 34.55 km (5:27 / km) +557m 5:02 / km
ahr:147 max:173 shoes: Madshus 14

Long day on the skis.
St-Moritz - Surlej - St. Moritz - Stazerwald - Traumloipe - Celerina - Brüggli - St. Moritz.

Wednesday Dec 27, 2017 #

3 PM

XC-Skiing (Skate) 1:05:35 intensity: (5:11 @1) + (26:30 @2) + (33:05 @3) + (49 @4) 9.49 km (6:54 / km) +201m 6:15 / km
ahr:139 max:164 shoes: Madshus 14

With renni through the freshly powdered Stazerwald. Nice but tough conditions.

Tuesday Dec 26, 2017 #

10 AM

Running 1:06:26 intensity: (1:14 @1) + (21:37 @2) + (38:37 @3) + (4:58 @4) 9.31 km (7:08 / km) +378m 5:56 / km
ahr:143 max:168 shoes: Salomon Speedcross 3 (15)

Hills in the rain.
1 PM

Climbing 1:00:00 [0]

With renni @ the Kraftreaktor
5a, 5b+, 5c, (6a), (6b+), 6a

Sunday Dec 24, 2017 #

10 AM

Orienteering 30:23 intensity: (3:36 @1) + (12:53 @2) + (7:47 @3) + (6:07 @4) 3.82 km (7:58 / km) +154m 6:37 / km
ahr:141 max:173 shoes: Salomon Speedcross 4 (17)

Warm up & Heiliger Morgen Sprint 1

Orienteering 10:05 intensity: (21 @2) + (25 @3) + (8:40 @4) + (39 @5) 2.38 km (4:14 / km)
ahr:169 max:177 shoes: Salomon Speedcross 4 (17)

Heiliger Morgen Sprint 2

Running warm up/down 8:47 intensity: (4:12 @1) + (4:35 @2) 1.27 km (6:55 / km)
ahr:120 max:130 shoes: Salomon Speedcross 4 (17)

Orienteering 10:00 [4] 2.0 km (5:00 / km)
shoes: Salomon Speedcross 4 (17)

Heiliger Morgen Sprint 2

Saturday Dec 23, 2017 #

2 PM

Indoorcycling 1:05:05 intensity: (19:21 @1) + (45:44 @2) 25.54 km (23.5 kph) +4m
ahr:121 max:137 shoes: Scott Addict 10

Thursday Dec 21, 2017 #

12 PM

Running 45:42 [3] 6.7 km (6:49 / km) +253m 5:44 / km
shoes: MIZUNO WAVE MUJIN 2

Lunch run with P&O
7 PM

Climbing 1:00:00 [3]

With Cindy @ the Magnet
5a, 5a, 5b, 6a+, 6a+, 5b+, 5c+

Wednesday Dec 20, 2017 #

8 PM

Swimming 50:00 [3] 1.6 km (31:15 / km)

Swimm class
150
5x50 medley
100
10x100 4-10 with paddles
50
50
50

Tuesday Dec 19, 2017 #

11 AM

Running 40:20 [3] 6.22 km (6:29 / km) +136m 5:50 / km
shoes: MIZUNO WAVE MUJIN 2

Lunch run with P&O.

Monday Dec 18, 2017 #

10 AM

Running 1:06:16 intensity: (37 @1) + (15:44 @2) + (43:50 @3) + (6:05 @4) 10.57 km (6:16 / km) +289m 5:31 / km
ahr:146 max:168 shoes: Salomon Speedcross 4 (17)

Büttikofen loop.
3 PM

Climbing 1:00:00 [3]

@Pilatus Indoor with renni
5b, 5c, 5c+, 5c+, (6a+), 5b, 5c

Saturday Dec 16, 2017 #

1 PM

Orienteering 1:09:58 [3] 7.21 km (9:42 / km) +148m 8:48 / km
shoes: Salomon Speedcross 3 (15)

IOF EA clinic, practical session.
Sesto Calende (It).

Friday Dec 15, 2017 #

12 PM

Running 40:17 [3] 6.59 km (6:07 / km) +246m 5:09 / km

Lunch run before heading to Italy.

Tuesday Dec 12, 2017 #

6 PM

Climbing 1:00:00 [0]

With renni @ the Magnet.
5a, 5a+
5b, 5b+
5b+, 5b
6a, 5b+
(5c+)
(5b+)

Sunday Dec 10, 2017 #

10 AM

XC-Skiing (Skate) 1:37:20 [3] 19.81 km (4:55 / km) +291m 4:35 / km
shoes: Madshus 14

Again @ Lenzerheide. Lower part was nice but in the uper part there was a lot of snow drift and nasty wind.

Saturday Dec 9, 2017 #

7 AM

Running 1:39:52 [3] 12.94 km (7:43 / km) +223m 7:06 / km
shoes: Salomon Speedcross 4 (17)

Lenzerheide - Churwalden with Adi & Oli.
12 PM

XC-Skiing (Skate) 1:38:54 [3] 19.54 km (5:04 / km) +257m 4:45 / km
shoes: Madshus 14

With Oli, Adi & Renni @ Lenzerheide. Nice day in crispy weather.

Thursday Dec 7, 2017 #

12 PM

Running 36:21 [3] 5.6 km (6:29 / km) +135m 5:48 / km
shoes: MIZUNO WAVE MUJIN 2

With P&O.

Wednesday Dec 6, 2017 #

2 PM

XC-Skiing (Skate) 1:22:43 [3] 17.5 km (4:44 / km) +381m 4:16 / km
shoes: Madshus 14

With Sabe @ Gurnigel. Beautiful day and nice company.
7 PM

Swimming 50:00 [3] 1.9 km (26:19 / km)

Tuesday Dec 5, 2017 #

12 PM

Running 48:35 [3] 6.57 km (7:23 / km) +252m 6:12 / km
shoes: MIZUNO WAVE MUJIN 2

Saturday Dec 2, 2017 #

9 AM

Running 1:36:02 [3] 17.22 km (5:35 / km) +171m 5:19 / km
shoes: Asics GT 2000 (15)

Long run in Bruxelles.

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