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Training Log Archive: mikee

In the 31 days ending Jan 31, 2018:

activity # timemileskm+mload
  Running12 13:34:10 75.48(10:47) 121.47(6:42) 39361943.9
  Orienteering3 4:39:36 19.57(14:17) 31.49(8:53) 956719.0
  Swimming7 4:31:39 6.42(42:21) 10.32(26:19)815.0
  XC-Skiing (Skate)3 4:00:27 32.73(7:21) 52.67(4:34) 1187692.5
  Indoorcycling3 3:20:53 47.24(14.1/h) 76.02(22.7/h) 4315.8
  Climbing3 3:00:0036.0
  Strength5 1:50:00110.0
  Various1 56:47 1.95(29:07) 3.14(18:05) 601167.9
  Total35 35:53:32 183.38 295.11 66834800.1
  [1-5]32 32:46:52

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MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Jan 31, 2018 #

3 PM

Running 1:35:25 intensity: (22 @0) + (1:31 @1) + (38:17 @2) + (26:23 @3) + (27:31 @4) + (1:21 @5) 13.81 km (6:55 / km) +641m 5:37 / km
ahr:146 max:178 shoes: Salomon Speedcross 4 (17)

Hill loop around Burgdorf.
7 PM

Swimming 49:55 [3] 2.1 km (23:46 / km)

150
4x75
4x75
4x100 paddles
4x50 pb
4x25
100
300 paddles
300

Monday Jan 29, 2018 #

11 AM

Running 40:38 intensity: (10:45 @1) + (29:21 @2) + (32 @3) 6.14 km (6:37 / km) +136m 5:58 / km
ahr:121 max:145 shoes: MIZUNO WAVE MUJIN 2

Lunch run with P&O
9 PM

Strength 30:00 [1]

Sunday Jan 28, 2018 #

10 AM

XC-Skiing (Skate) 1:36:30 intensity: (17 @0) + (19:03 @2) + (47:55 @3) + (27:40 @4) + (1:35 @5) 23.26 km (4:09 / km) +565m 3:42 / km
ahr:147 max:176 shoes: Madshus 14

Gurnigel with rolf.
3 PM

Swimming 18:17 [3] 1.0 km (18:17 / km)

Short swim before the sauna.

Saturday Jan 27, 2018 #

4 PM

Indoorcycling 1:00:13 intensity: (12:43 @1) + (26:19 @2) + (14:23 @3) + (6:48 @4) 23.87 km (23.8 kph)
ahr:133 max:166 shoes: Scott Addict 10

4x5‘

Strength 20:00 [1]

Friday Jan 26, 2018 #

7 PM

Various 56:47 intensity: (2:11 @1) + (26:29 @2) + (3:46 @3) + (20:17 @4) + (4:04 @5) 3.14 km (18:05 / km) +601m 9:15 / km
ahr:150 max:177

La Chasseralienne, skimo race. We were to late to sign up so we just skied up to enjoy a fondue at the top. First half easy with renni then I speed up a bit.

Thursday Jan 25, 2018 #

12 PM

Running 40:01 intensity: (9:41 @1) + (29:39 @2) + (41 @3) 6.13 km (6:32 / km) +134m 5:53 / km
ahr:123 max:147 shoes: MIZUNO WAVE MUJIN 2

With P&O

Wednesday Jan 24, 2018 #

6 PM

Strength 20:00 [1]

Swimming 50:27 [3] 1.52 km (33:05 / km)

100 warm up
6x100 tech
4x75
4x75
3x100 (1:34/1:31/1:27)
100 easy
100 tech
100

Monday Jan 22, 2018 #

11 AM

Running 43:27 intensity: (9:38 @1) + (33:03 @2) + (46 @3) 6.24 km (6:58 / km) +136m 6:17 / km
ahr:104 max:149 shoes: MIZUNO WAVE MUJIN 2

Lunch run with O.
6 PM

Swimming 25:00 [3] 1.3 km (19:14 / km)

1000m @ 18'
300m tech

Sunday Jan 21, 2018 #

11 AM

Orienteering 1:15:33 intensity: (3:00 @1) + (5:46 @2) + (53:25 @3) + (13:22 @4) 8.77 km (8:37 / km) +347m 7:12 / km
ahr:150 max:170 shoes: VJ Integrator (15)

Metsässä with renni
First part a few mistakes, second part technically solid. No speed at all...

Saturday Jan 20, 2018 #

2 PM

Running 1:31:32 intensity: (7 @0) + (57 @1) + (11:45 @2) + (1:10:00 @3) + (8:43 @4) 17.74 km (5:10 / km) +218m 4:52 / km
ahr:149 max:164 shoes: Asics Kayano (15)

Longish run.

Friday Jan 19, 2018 #

12 PM

Swimming 28:00 [3] 1.3 km (21:32 / km)

1000 @ 18:00
+ tech

Thursday Jan 18, 2018 #

12 PM

Running 44:16 intensity: (6 @0) + (5:32 @1) + (32:00 @2) + (6:38 @3) 7.75 km (5:43 / km) +24m 5:38 / km
ahr:128 max:148 shoes: MIZUNO WAVE MUJIN 2

With P&O.
2x5'@5'/km

Wednesday Jan 17, 2018 #

4 PM

Indoorcycling 1:00:03 intensity: (32:59 @1) + (27:04 @2) 23.13 km (23.1 kph) +2m
ahr:118 max:138 shoes: Scott Addict 10

3x10‘ low rpm
7 PM

Swimming 50:00 [3] 1.8 km (27:47 / km)

150 warm up
100 dive
200 back/crawl
8x100 @ 1:32-1:34
100
400 pb
100 dive
100

Tuesday Jan 16, 2018 #

6 PM

Climbing 1:00:00 [0]

5a, 5c, 5c, 6a+, (6b), 6a+, 6a, (6b+), (5c+)

Monday Jan 15, 2018 #

11 AM

Running 41:59 intensity: (3:45 @0) + (23:55 @1) + (14:19 @2) 6.14 km (6:50 / km) +136m 6:09 / km
ahr:109 max:130 shoes: MIZUNO WAVE MUJIN 2

Lunch run with P&O&M.

Sunday Jan 14, 2018 #

10 AM

Running 2:51:36 intensity: (3:52 @1) + (43:30 @2) + (2:03:46 @3) + (28 @4) 18.61 km (9:13 / km) +1686m 6:21 / km
ahr:143 max:160 shoes: Salomon Speedcross 4 (17)

Beatenbucht - Beatenberg - Waldegg - Niederhorn

Lower parts no snow, from Waldegg a winter hiking trail up to the Niederhorn. Nice to be out in the sun.

Saturday Jan 13, 2018 #

2 PM

XC-Skiing (Skate) 1:28:44 intensity: (26:14 @2) + (52:21 @3) + (10:09 @4) 20.38 km (4:21 / km) +518m 3:52 / km
ahr:143 max:167 shoes: Madshus 14

Gurnigel - Nice weather, fast conditions. A bit soft or icy in some places but mostly ok.
6 PM

Climbing 1:00:00 [0]

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

Friday Jan 12, 2018 #

6 PM

Orienteering 1:30:00 [3] 11.55 km (7:48 / km) +382m 6:41 / km
shoes: VJ Integrator (15)

Bern by Night (including warm up/cool down)
It‘s been a while... still nice to go out but my speed is far from competitive. A couple of mistakes made that I was by myself for the second half...

Thursday Jan 11, 2018 #

11 AM

Running 41:30 intensity: (1:38 @0) + (9:44 @1) + (22:48 @2) + (6:43 @3) + (37 @4) 6.22 km (6:41 / km) +133m 6:02 / km
ahr:126 max:163 shoes: MIZUNO WAVE MUJIN 2

Lunch run with P&O
9 PM

Strength 20:00 [1]

Wednesday Jan 10, 2018 #

1 PM

Orienteering 1:54:03 intensity: (17 @0) + (33:43 @1) + (53:20 @2) + (26:32 @3) + (11 @4) 11.18 km (10:12 / km) +227m 9:16 / km
ahr:128 max:160 shoes: Salomon Speedcross 3 (15)

Checking forest for Nat 4. Storm hit not as bad as we feared.
7 PM

Swimming 50:00 [3] 1.3 km (38:28 / km)

150 warm up
4x 100 tech
50
8x50
2x 100
2x 75
2x 50
50

Monday Jan 8, 2018 #

12 PM

Running 43:17 intensity: (1:49 @1) + (41:28 @2) 7.74 km (5:35 / km) +23m 5:31 / km
ahr:127 max:137 shoes: MIZUNO WAVE MUJIN 2

Lunch run with P.

Sunday Jan 7, 2018 #

12 PM

Indoorcycling 1:20:37 intensity: (1:08:15 @1) + (12:22 @2) 29.02 km (21.6 kph) +2m
ahr:115 max:132 shoes: Scott Addict 10

3x10‘ low rpm
1‘, 2‘ one leg

Saturday Jan 6, 2018 #

2 PM

Running 2:02:11 intensity: (8 @0) + (4:24 @1) + (1:07:35 @2) + (44:14 @3) + (5:50 @4) 18.86 km (6:29 / km) +543m 5:40 / km
ahr:138 max:172 shoes: Salomon Speedcross 4 (17)

Norska Longjogg from Oberthal with a nice group. In and slighly above the fog but lacking a good view. Nevertheless a nice run in pleasant company.

Friday Jan 5, 2018 #

12 PM

Running 38:18 [3] 6.11 km (6:16 / km) +128m 5:41 / km
shoes: MIZUNO WAVE MUJIN 2

Short loop during lunchtime. Felt ok but was caughing a lot after the run.
6 PM

Climbing 1:00:00 [0]

With renni @ the Magnet

5b+, 5a+
6a+, 5b+
6a, (6a)
6b, 6a
6b+, 6a+
5c+, 5c+

Thursday Jan 4, 2018 #

7 PM

Strength (core & blackroll) 20:00 [1]

Tuesday Jan 2, 2018 #

10 AM

XC-Skiing (Skate) 55:13 intensity: (1:07 @1) + (21:39 @2) + (32:18 @3) + (9 @4) 9.03 km (6:07 / km) +103m 5:47 / km
ahr:141 max:160 shoes: Madshus 14

Took it easy. Nice last skiing.

Monday Jan 1, 2018 #

12 PM

Note
(sick)

Got a strong cold for the start of the year. Took a rest day, went walking with Seline in the sun, pushing Toibia over the frozen lake.

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