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Training Log Archive: mikee

In the 31 days ending Mar 31, 2018:

activity # timemileskm+mload
  Roadbiking9 11:43:51 187.03(15.9/h) 301.0(25.7/h) 34841839.2
  Running13 7:33:39 46.03(9:51) 74.08(6:07) 1125964.7
  Orienteering6 6:36:01 26.96(14:41) 43.39(9:08) 1404889.1
  Swimming5 3:29:57 5.48(38:17) 8.82(23:47)629.8
  XC-Skiing (Skate)1 2:17:44 16.49(8:21) 26.55(5:11) 520403.6
  Bike1 1:29:04 13.51(9.1/h) 21.74(14.6/h) 618208.1
  Indoorcycling1 1:16:56 20.04(15.6/h) 32.26(25.2/h)230.8
  Strength2 45:0045.0
  Bike Commute1 17:54 4.09(13.7/h) 6.58(22.1/h) 363.6
  Total33 35:30:06 319.64 514.41 71875213.9
  [1-5]32 33:14:10

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Saturday Mar 31, 2018 #

8 AM

Roadbiking 1:08:07 [3] 16.76 km (14.8 kph) +425m
shoes: Specialized Source 11

To the Osterstaffel.

Orienteering 38:00 [4] 4.5 km (8:27 / km) +160m 7:10 / km
shoes: VJ Integrator (15)

Osterstaffel with Csaba (1.), Irene (2.), Markus (4.) and myself (3.).

I had a good run but disn‘ feel very speedy. Overall we finished 8th.
2 PM

Roadbiking 40:03 [3] 17.14 km (25.7 kph) +4m
shoes: Specialized Source 11

Friday Mar 30, 2018 #

11 AM

Roadbiking 2:01:38 intensity: (17:42 @1) + (35:07 @2) + (58:52 @3) + (9:57 @4) 44.65 km (22.0 kph) +934m
ahr:139 max:166 shoes: Scott Addict 10

Budo- Weissenstein - Solothurn.

Thursday Mar 29, 2018 #

12 PM

Running 42:15 intensity: (3:25 @1) + (38:50 @2) 7.65 km (5:32 / km) +18m 5:28 / km
ahr:129 max:139 shoes: MIZUNO WAVE MUJIN 2

Lunch run with P.

Wednesday Mar 28, 2018 #

7 PM

Swimming 52:02 [3] 2.0 km (26:01 / km)

150
6x50 tech
2x150 tech
200+100 fins
100 easy
200 fins
100 fins (1:17)
100 legs easy
200
200

Monday Mar 26, 2018 #

11 AM

Running 40:09 intensity: (19:20 @1) + (16:35 @2) + (4:14 @3) 5.99 km (6:42 / km) +132m 6:03 / km
ahr:122 max:156 shoes: MIZUNO WAVE MUJIN 2

Sunday Mar 25, 2018 #

10 AM

Roadbiking 1:17:27 intensity: (12:05 @1) + (31:14 @2) + (31:02 @3) + (54 @4) + (2:12 @5) 32.76 km (25.4 kph) +486m
ahr:137 max:210 shoes: Scott Addict 10

To the "Game4Name" in Huttwil via the Fritzenflue.
6 PM

Roadbiking 52:07 intensity: (7:23 @1) + (21:29 @2) + (23:15 @3) 25.8 km (29.7 kph) +247m
ahr:134 max:152 shoes: Scott Addict 10

Back from Huttwil

Saturday Mar 24, 2018 #

11 AM

Roadbiking 1:25:39 intensity: (45:59 @1) + (29:24 @2) + (6:02 @3) + (53 @4) + (3:21 @5) 38.22 km (26.8 kph) +322m
ahr:124 max:208 shoes: Scott Addict 10

Nice easy loop with O.
8 PM

Orienteering 1:04:56 [3] 8.17 km (7:57 / km) +431m 6:17 / km
shoes: VJ Integrator (15)

Swiss Night O Champs - H45 (12/29)
Ok start but could not hold the direction to #9 and lost almost 2‘. Wrong route to #13 cost another Minute. Again small mistakes to #18 and #19.

Friday Mar 23, 2018 #

12 PM

Swimming 28:41 [3] 1.5 km (19:07 / km)

Thursday Mar 22, 2018 #

12 PM

Running 43:22 [3] 7.98 km (5:26 / km) +17m 5:23 / km
shoes: MIZUNO WAVE MUJIN 2

Lunch run with O. Intermittent training for her (2x10x 30"/30").
9 PM

Strength 25:00 [1]

Wednesday Mar 21, 2018 #

7 AM

Bike Commute 17:54 [0] 6.58 km (22.1 kph) +36m

12 PM

Bike 1:29:04 intensity: (26:01 @1) + (20:05 @2) + (29:58 @3) + (13:00 @4) 21.74 km (14.6 kph) +618m
ahr:135 max:173 shoes: Scott Spark RC 700 World Cup

Trying to get some bike km in. It was nice biking in the snow but feets were getting very cold...
7 PM

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

150 warm up
6x50 tech
50
6x (100 - 25 - 25)
100
100 tech
150

Monday Mar 19, 2018 #

11 AM

Running 38:23 intensity: (1:12 @0) + (19:22 @1) + (16:52 @2) + (57 @3) 6.13 km (6:16 / km) +139m 5:38 / km
ahr:114 max:152

Sunday Mar 18, 2018 #

10 AM

Running 13:56 intensity: (1:50 @1) + (3:46 @2) + (8:20 @3) 1.87 km (7:27 / km) +121m 5:38 / km
ahr:138 max:152

Orienteering race 46:04 intensity: (33 @1) + (24 @2) + (15:47 @3) + (29:20 @4) 7.43 km (6:12 / km) +260m 5:17 / km
ahr:159 max:171 shoes: VJ Integrator (15)

1. Nat OL - Erlosen - H45 (8/34)
The freshly fallen snow led to quite some tracks which made the already not so challenging forest even easier. I lost probably 30" on one control, otherwise mostly clean.

Saturday Mar 17, 2018 #

11 AM

Orienteering race 30:57 intensity: (11 @0) + (1:28 @1) + (3:31 @2) + (17:37 @3) + (8:10 @4) 4.71 km (6:34 / km) +109m 5:53 / km
ahr:149 max:168 shoes: VJ Integrator (15)

Langenthaler OL H45 (1/6)
Warm up for tomorrow. 20' fast, then I eased off a bit.

Running 6:03 intensity: (4:14 @1) + (1:49 @2) 0.88 km (6:50 / km) +1m 6:47 / km
ahr:118 max:126

Friday Mar 16, 2018 #

12 PM

Running 43:54 intensity: (13:37 @0) + (2:54 @1) + (15:35 @2) + (11:12 @3) + (36 @4) 7.85 km (5:36 / km) +20m 5:31 / km
ahr:113 max:165 shoes: MIZUNO WAVE MUJIN 2

Lunch run with O.
Intermitting training for her.

Wednesday Mar 14, 2018 #

1 PM

Roadbiking 2:56:16 intensity: (5:59 @1) + (27:38 @2) + (1:48:32 @3) + (6:29 @4) + (27:38 @5) 85.48 km (29.1 kph) +805m
ahr:152 max:187 shoes: Scott Addict 10

Nice ride in beautiful weather. (home -) work - Langnau - Marbach - Schangnau - Eggiwil - home.
C • Weisungen 4
7 PM

Swimming 47:14 [3] 1.9 km (24:52 / km)

150 warm up
3x75
4x200
100-75-50-25
100
100
25
175

Tuesday Mar 13, 2018 #

6 PM

Indoorcycling 1:16:56 [3] 32.26 km (25.2 kph)
shoes: Scott Addict 10

Last indoor session for this season?
C • I don't think so, because ... 2

Monday Mar 12, 2018 #

12 PM

Running intervals 43:36 intensity: (3 @0) + (12:51 @1) + (8:57 @2) + (5:45 @3) + (13:16 @4) + (2:44 @5) 8.46 km (5:09 / km) +40m 5:02 / km
ahr:143 max:176 shoes: MIZUNO WAVE MUJIN 2

Lunch intervals
2-4-6-4-2 sub 4'/km

Friday Mar 9, 2018 #

9 AM

Roadbiking 45:28 intensity: (5:02 @1) + (10:43 @2) + (26:29 @3) + (1:05 @4) + (2:09 @5) 20.54 km (27.1 kph) +190m
ahr:143 max:197

Orienteering 2:50:10 intensity: (1:38:01 @0) + (30:00 @1) + (38:46 @2) + (3:23 @3) 12.06 km (14:06 / km) +242m 12:49 / km
ahr:110 max:148 shoes: Salomon Speedcross 3 (15)

Checking controls.
1 PM

Roadbiking 37:06 intensity: (1:46 @1) + (15:51 @2) + (18:28 @3) + (1:01 @4) 19.65 km (31.8 kph) +71m
ahr:139 max:166

Thursday Mar 8, 2018 #

11 AM

Running 44:16 intensity: (1:06 @1) + (10:09 @2) + (20:00 @3) + (9:50 @4) + (3:11 @5) 8.22 km (5:23 / km) +20m 5:19 / km
ahr:150 max:177 shoes: MIZUNO WAVE MUJIN 2

3x4‘ & 3x strides

Tuesday Mar 6, 2018 #

11 AM

Running 50:06 intensity: (4:54 @0) + (21:12 @1) + (7:05 @2) + (5:39 @3) + (8:58 @4) + (2:18 @5) 7.39 km (6:47 / km) +278m 5:42 / km
ahr:125 max:178 shoes: MIZUNO WAVE MUJIN 2

6.5x2‘ uphill

Monday Mar 5, 2018 #

11 AM

Running 37:31 intensity: (4 @0) + (10:09 @1) + (26:36 @2) + (42 @3) 5.69 km (6:35 / km) +133m 5:54 / km
ahr:124 max:145 shoes: MIZUNO WAVE MUJIN 2

Easy lunch run with O. Wet feets...
6 PM

Swimming 32:00 [3] 1.73 km (18:33 / km)

500-5x100-tech-500-100

Sunday Mar 4, 2018 #

11 AM

Running 13:10 intensity: (5:32 @1) + (2:47 @2) + (4:51 @3) 1.19 km (11:03 / km) +105m 7:40 / km
ahr:126 max:157

Orienteering 45:54 intensity: (23 @1) + (3:29 @2) + (30:35 @3) + (11:27 @4) 6.52 km (7:03 / km) +203m 6:06 / km
ahr:153 max:170 shoes: VJ Integrator (15)

Badener OL, first time M45... (2/8)
Ok race, could not speed 100% but felt surprisingly good. Nice day with sun and snow.

Saturday Mar 3, 2018 #

12 PM

XC-Skiing (Skate) 2:17:44 intensity: (4:34 @1) + (29:38 @2) + (1:14:22 @3) + (29:10 @4) 26.55 km (5:11 / km) +520m 4:44 / km
ahr:148 max:172

Prés d‘Orvin. Nice but soft and slow. Started to snow right when I took off and got abour 2cm of fresh snow until the end.

Thursday Mar 1, 2018 #

6 PM

Running 36:58 [2] 4.79 km (7:43 / km) +100m 7:00 / km
shoes: Salomon Speedcross 4 (17)

Easy run with renni.

Strength 20:00 [1]

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