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Training Log Archive: mikee

In the 31 days ending Jul 31, 2018:

activity # timemileskm+mload
  Bike7 13:01:21 104.15(8.0/h) 167.62(12.9/h) 43531404.6
  Running11 11:06:38 57.62(11:34) 92.74(7:11) 43661568.0
  Roadbiking4 7:59:09 127.67(16.0/h) 205.46(25.7/h) 31401051.7
  Bike Commute9 4:55:13 71.27(14.5/h) 114.7(23.3/h) 439101.7
  Swimming9 3:57:28 8.84(26:52) 14.22(16:42)712.4
  Orienteering3 3:20:37 14.04(14:17) 22.6(8:53) 1220601.8
  Inlineskate5 2:25:27 27.2(11.2/h) 43.78(18.1/h) 150203.3
  Various1 1:52:56 6.57(17:12) 10.57(10:41) 339112.9
  Total46 48:38:49 417.36(7:00) 671.68(4:21) 140075756.4
  [1-5]38 42:33:52

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Tuesday Jul 31, 2018 #

7 PM

Running 2:01:57 intensity: (3 @0) + (14:31 @1) + (1:10:29 @2) + (36:54 @3) 18.32 km (6:39 / km) +576m 5:45 / km
ahr:133 max:155 shoes: Salomon Speedcross 4 (17)

Evening run up to the Lueg, followed by a swim in the Emme.

Sunday Jul 29, 2018 #

10 AM

Bike 2:54:50 intensity: (41:27 @0) + (1:50:34 @1) + (21:46 @2) + (1:03 @3) 28.18 km (9.7 kph) +539m
ahr:95 max:152 shoes: Scott Spark RC 700 World Cup

Beautiful trip in the Gasterental.
5 PM

Swimming 28:05 [3] 1.5 km (18:43 / km)

Saturday Jul 28, 2018 #

7 AM

Running 2:30:41 intensity: (7 @0) + (41:06 @1) + (1:15:58 @2) + (33:30 @3) 21.18 km (7:07 / km) +1312m 5:26 / km
ahr:128 max:156 shoes: Salomon Speedcross 4 (17)

Due to the upcomming thunderstorm I had to change plans. Nice run anyway.

Friday Jul 27, 2018 #

10 AM

Various 1:52:56 [1] 10.57 km (10:41 / km) +339m 9:13 / km

Klettersteig Allmenalp
Nice, with some exposed sections.

Thursday Jul 26, 2018 #

8 AM

Bike 3:46:04 intensity: (17 @0) + (41:20 @1) + (1:12:23 @2) + (1:51:53 @3) + (11 @4) 39.88 km (10.6 kph) +1857m
ahr:131 max:160 shoes: Scott Spark RC 700 World Cup

Goppenstein to Leukerbad. After a tough uphill I could enjoy some very nice singletrails.
1 PM

Running 56:05 [4] 4.71 km (11:55 / km) +909m 6:04 / km
shoes: Salomon Speedcross 4 (17)

Gemmirun
From Leukerbad up to the Gemmi. If you make it unde an hour you get a free ride down and a free entry to the spa. I made it but didn‘t use any... took my bike and continued towards Kandersteg.
2 PM

Bike 1:15:01 intensity: (45:21 @1) + (21:48 @2) + (7:52 @3) 18.04 km (14.4 kph) +114m
ahr:115 max:149 shoes: Scott Spark RC 700 World Cup

Gemmipass-Schwarenbüel, where I met renni and we had Back to Kandersteg via the Arvenseeli and the nice downhill from Sunnbüel to Kandersteg.

Wednesday Jul 25, 2018 #

5 PM

Running 28:23 intensity: (13 @0) + (6:53 @1) + (7:29 @2) + (10:48 @3) + (3:00 @4) 4.32 km (6:34 / km) +135m 5:41 / km
ahr:136 max:171 shoes: Salomon Speedcross 4 (17)

Nice loop in the Oeschiwald.

Tuesday Jul 24, 2018 #

7 AM

Inlineskate 28:13 intensity: (26:17 @0) + (1:56 @1) 7.32 km (15.6 kph) +49m
ahr:62 max:86

12 PM

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: MIZUNO WAVE MUJIN 2

6 PM

Inlineskate 20:00 [3] 7.0 km (21.0 kph)
shoes: Rollerblade

To the pool.

Swimming 19:00 [3] 1.0 km (19:00 / km)

Monday Jul 23, 2018 #

7 AM

Bike Commute 15:13 [3] 6.7 km (26.4 kph) +47m
shoes: Scott Addict 10

4 PM

Roadbiking 1:44:05 intensity: (48:01 @1) + (31:56 @2) + (14:26 @3) + (9:04 @4) + (38 @5) 43.62 km (25.1 kph) +665m
ahr:116 max:176 shoes: Scott Addict 10

Evening ride Moosegg with O.

Sunday Jul 22, 2018 #

12 PM

Bike (bike-o) 1:36:44 intensity: (4:02 @0) + (15:00 @1) + (18:20 @2) + (34:37 @3) + (24:45 @4) 26.24 km (16.3 kph) +569m
ahr:140 max:172 shoes: Scott Spark RC 700 World Cup

Bike-O Frienisbärg.
Fun, just a couple of minor mistakes.

Friday Jul 20, 2018 #

7 AM

Inlineskate 28:39 intensity: (5:48 @0) + (22:51 @1) 7.74 km (16.2 kph) +44m
ahr:88 max:109 shoes: Rollerblade

12 PM

Swimming 18:59 [3] 1.0 km (18:59 / km)

5 PM

Inlineskate 23:17 intensity: (4:22 @0) + (18:55 @1) 7.87 km (20.3 kph)
ahr:94 max:114 shoes: Rollerblade

Thursday Jul 19, 2018 #

11 AM

Running 40:24 [3] 6.2 km (6:31 / km) +124m 5:55 / km
shoes: MIZUNO WAVE MUJIN 2

Lunch run with O.
4 PM

Bike 1:43:20 intensity: (57:44 @1) + (38:08 @2) + (6:53 @3) + (35 @4) 25.81 km (15.0 kph) +602m
ahr:114 max:162 shoes: Scott Spark RC 700 World Cup

Evening ride with O. Färnstu -Lueg - Heimiswil - Flüe

Wednesday Jul 18, 2018 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph) +49m
shoes: Specialized Source 11

5 PM

Inlineskate 45:18 intensity: (8:24 @1) + (26:49 @2) + (10:05 @3) 13.84 km (18.3 kph) +57m
ahr:128 max:154 shoes: Rollerblade

First time in 5 years...

Swimming 29:30 [3] 1.55 km (19:02 / km)

Tuesday Jul 17, 2018 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph) +49m
shoes: Specialized Source 11

Monday Jul 16, 2018 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph) +49m
shoes: Specialized Source 11

11 AM

Running 34:48 intensity: (29 @1) + (16:56 @2) + (17:23 @3) 6.18 km (5:38 / km) +125m 5:07 / km
ahr:139 max:154 shoes: MIZUNO WAVE MUJIN 2

quick

Sunday Jul 15, 2018 #

10 AM

Roadbiking 4:36:54 intensity: (1:06:00 @1) + (1:36:29 @2) + (1:37:27 @3) + (16:58 @4) 113.0 km (24.5 kph) +2092m
ahr:132 max:170 shoes: Scott Addict 10

After setting a sprint training for Sabe in Langenthal röfe and I did a nice tour in the Jura. So close but still quiet backcountry roads.
As a desert the 25% climb up to Balmberg.

Friday Jul 13, 2018 #

6 PM

Swimming 19:14 [3] 1.05 km (18:19 / km)

Thursday Jul 12, 2018 #

7 AM

Bike 18:35 [3] 6.3 km (20.3 kph) +37m
shoes: Scott Spark RC 700 World Cup

5 PM

Bike 1:26:47 intensity: (2:08 @0) + (45:00 @1) + (28:29 @2) + (11:10 @3) 23.17 km (16.0 kph) +637m
ahr:113 max:159 shoes: Scott Spark RC 700 World Cup

Home from work, over the Lueg.

Wednesday Jul 11, 2018 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph) +49m
shoes: Specialized Source 11

6 PM

Swimming 42:06 [3] 2.0 km (21:03 / km)

Tuesday Jul 10, 2018 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph) +49m
shoes: Specialized Source 11

Monday Jul 9, 2018 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph) +49m
shoes: Specialized Source 11

Sunday Jul 8, 2018 #

11 AM

Orienteering 59:01 [3] 6.89 km (8:34 / km) +361m 6:47 / km
shoes: VJ Integrator (15)

Swiss-O-Days Bergün

Saturday Jul 7, 2018 #

1 PM

Orienteering 50:43 [3] 6.57 km (7:43 / km) +252m 6:29 / km
shoes: VJ Integrator (15)

Swiss-O-Days - Albula

Friday Jul 6, 2018 #

Event: Swiss O Day Bergün
 
12 PM

Swimming 11:39 [3] 0.6 km (19:25 / km)

6 PM

Orienteering 1:30:53 [3] 9.14 km (9:57 / km) +607m 7:28 / km
shoes: VJ Integrator (15)

Swiss-O-Days Filisur

Thursday Jul 5, 2018 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph) +49m
shoes: Specialized Source 11

11 AM

Running 44:58 intensity: (12 @0) + (23:16 @1) + (21:09 @2) + (21 @3) 6.86 km (6:33 / km) +130m 5:59 / km
ahr:120 max:142

Wednesday Jul 4, 2018 #

7 AM

Bike Commute 35:00 [0] 13.5 km (23.1 kph) +49m
shoes: Specialized Source 11

7 PM

Swimming 32:35 [3] 1.6 km (20:22 / km)

Tuesday Jul 3, 2018 #

12 PM

Running 45:06 intensity: (1 @0) + (15:16 @1) + (27:29 @2) + (2:20 @3) 6.81 km (6:38 / km) +127m 6:04 / km
ahr:122 max:151 shoes: MIZUNO WAVE MUJIN 2

With O.
6 PM

Roadbiking 59:52 intensity: (9:30 @1) + (17:11 @2) + (30:56 @3) + (2:15 @4) 26.36 km (26.4 kph) +382m
ahr:136 max:172 shoes: Scott Addict 10

To the massage in Langnau.
9 PM

Roadbiking 38:18 intensity: (3:23 @1) + (15:55 @2) + (19:00 @3) 22.47 km (35.2 kph)
ahr:136 max:155 shoes: Scott Addict 10

Flying back home.
C • so 1

Sunday Jul 1, 2018 #

8 AM

Running 1:20:26 intensity: (2:33 @1) + (23:59 @2) + (53:54 @3) 7.18 km (11:12 / km) +901m 6:53 / km
ahr:142 max:156

Running 8:15 intensity: (4:25 @1) + (3:50 @2) 1.17 km (7:03 / km) +17m 6:35 / km
ahr:118 max:139

4 PM

Running 30:35 [3] 4.8 km (6:22 / km) +11m 6:18 / km
shoes: Salomon Speedcross 4 (17)

Up along the Aare.

Swimming 36:20 [3] 3.92 km (9:16 / km)

Down the Aare

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