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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikee

In the 31 days ending Oct 31, 2018:

activity # timemileskm+mload
  Swimming11 7:19:18 10.92(40:14) 17.58(25:00)1317.9
  Bike Commute14 6:38:25 92.2(13.9/h) 148.38(22.3/h) 614117.3
  Roadbiking3 6:26:04 90.62(14.1/h) 145.84(22.7/h) 2338760.9
  Running9 6:14:41 39.05(9:36) 62.84(5:58) 838668.5
  Orienteering5 4:53:56 22.81(12:53) 36.71(8:00) 13781007.5
  Bike3 4:33:15 37.28(8.2/h) 60.0(13.2/h) 1557613.7
  Climbing4 4:00:0048.0
  Total47 40:05:39 292.88 471.35 67254533.7
  [1-5]30 29:39:05

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Wednesday Oct 31, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +25m
shoes: Specialized Source 11

7 PM

Swimming 50:45 [3] 2.05 km (24:45 / km)

Tuesday Oct 30, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +25m
shoes: Specialized Source 11

Monday Oct 29, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

11 AM

Running 43:11 intensity: (4:18 @1) + (38:14 @2) + (39 @3) 7.72 km (5:36 / km) +19m 5:32 / km
ahr:128 max:142 shoes: MIZUNO WAVE MUJIN 2

With O.

Saturday Oct 27, 2018 #

11 AM

Bike (Bike-o) 1:07:00 [3] 16.0 km (14.3 kph) +313m

Bike-o - H40 (1/3)

Friday Oct 26, 2018 #

11 AM

Running 46:09 intensity: (16:10 @1) + (24:27 @2) + (5:11 @3) + (21 @4) 7.27 km (6:21 / km) +129m 5:50 / km
ahr:125 max:161 shoes: MIZUNO WAVE MUJIN 2

With O.
6 PM

Climbing 1:00:00 [0]

@O‘bloc with renni
5b+, 5b, 6a+, 5c+, 5c+, (6b), (6a+)

Thursday Oct 25, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

11 AM

Running 42:25 intensity: (1:47 @1) + (36:08 @2) + (4:30 @3) 7.81 km (5:26 / km) +21m 5:21 / km
ahr:132 max:144 shoes: MIZUNO WAVE MUJIN 2

With P.

Wednesday Oct 24, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

7 PM

Swimming 46:02 [3] 1.5 km (30:41 / km)

150
4x75
500
100
4x50
200

Tuesday Oct 23, 2018 #

11 AM

Running 40:50 intensity: (24:08 @1) + (16:27 @2) + (15 @3) 6.11 km (6:41 / km) +131m 6:02 / km
ahr:120 max:140 shoes: MIZUNO WAVE MUJIN 2

With M&P&O.

Monday Oct 22, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

5 PM

Swimming 38:13 [3] 1.52 km (25:04 / km)

Sunday Oct 21, 2018 #

9 AM

Roadbiking 33:38 intensity: (7:14 @1) + (16:43 @2) + (9:41 @3) 14.29 km (25.5 kph) +130m
ahr:130 max:154 shoes: Scott Addict 10

Zollbrück-Eggiwil

Orienteering race 1:04:19 intensity: (1:18 @2) + (47:58 @3) + (15:03 @4) 9.11 km (7:03 / km) +214m 6:19 / km
ahr:154 max:171

Emmentaler OL
1 PM

Roadbiking 3:02:23 intensity: (1:00:00 @1) + (1:32:50 @2) + (29:20 @3) + (13 @4) 66.19 km (21.8 kph) +1015m
ahr:120 max:160 shoes: Scott Addict 10

Eggiwil-Balpbach-Trubschachen-Escholzmatt-Turner-Trubschachen-home
Very nice loop with O. A bit windy and cold but the views and fall colors were beautiful!

Friday Oct 19, 2018 #

12 PM

Swimming 33:20 [3] 1.25 km (26:40 / km)

250
30x25 legs
150

Thursday Oct 18, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

12 PM

Running 38:59 intensity: (1 @0) + (12:51 @1) + (26:02 @2) + (5 @3) 6.18 km (6:18 / km) +129m 5:43 / km
ahr:123 max:140 shoes: MIZUNO WAVE MUJIN 2

Lunch run with P&O.

Wednesday Oct 17, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

7 PM

Swimming 49:27 [3] 2.15 km (23:00 / km)

Tuesday Oct 16, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

5 PM

Swimming 31:00 [3] 1.45 km (21:23 / km)

Monday Oct 15, 2018 #

11 AM

Running 46:07 intensity: (9 @0) + (24:38 @1) + (21:20 @2) 7.81 km (5:54 / km) +23m 5:49 / km
ahr:119 max:131 shoes: MIZUNO WAVE MUJIN 2

With P&O.
6 PM

Climbing 1:00:00 [0]

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

Sunday Oct 14, 2018 #

10 AM

Orienteering 1:11:31 intensity: (4 @0) + (21 @1) + (1:50 @2) + (1:00:25 @3) + (8:51 @4) 8.29 km (8:38 / km) +383m 7:00 / km
ahr:152 max:165 shoes: VJ Integrator (15)

Combe Grasse -
Enjoying the Jura, almost clean run, heavy legs.

Saturday Oct 13, 2018 #

1 PM

Orienteering 52:16 intensity: (45 @1) + (7:38 @2) + (34:47 @3) + (9:06 @4) 5.65 km (9:15 / km) +119m 8:22 / km
ahr:149 max:170 shoes: VJ Integrator (15)

Regional race Givrine nord
Nice and challenging. A wobble on number two otherwise fine. Forgot to bring tape, so I was running slow and carefully.

Bike 2:05:00 intensity: (30:46 @1) + (49:57 @2) + (41:06 @3) + (3:11 @4) 25.1 km (12.0 kph) +739m
ahr:127 max:172

Mt. Sala, nice trip from Col de la Givrine.

Thursday Oct 11, 2018 #

11 AM

Running 39:55 intensity: (5 @0) + (7:47 @1) + (27:26 @2) + (4:37 @3) 6.89 km (5:48 / km) +129m 5:18 / km
ahr:127 max:146 shoes: MIZUNO WAVE MUJIN 2

with P1, P2 and O
5 PM

Bike 1:21:15 intensity: (35:29 @1) + (26:47 @2) + (18:59 @3) 18.9 km (14.0 kph) +505m
ahr:123 max:156

Work - Lueg - Home
With Adi‘s Tomcat (Hardtail). Fast on the uphills but a bit nifty going down.

Wednesday Oct 10, 2018 #

7 AM

Bike Commute 13:25 [3] 5.38 km (24.1 kph) +25m
shoes: Scott Addict 10

12 PM

Roadbiking 2:50:03 intensity: (1:14 @0) + (34:48 @1) + (1:21:24 @2) + (51:38 @3) + (59 @4) 65.36 km (23.1 kph) +1194m
ahr:130 max:164 shoes: Scott Addict 10

Lüderenalp-Lueg with O. Nice fall weather.
7 PM

Swimming 50:02 [3] 1.8 km (27:48 / km)

150
4x75
6x125
4x75
2x25
150

Tuesday Oct 9, 2018 #

6 PM

Climbing 1:00:00 [0]

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

Monday Oct 8, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

11 AM

Running 38:45 intensity: (1 @0) + (16:43 @1) + (22:01 @2) 6.18 km (6:16 / km) +128m 5:41 / km
ahr:120 max:132 shoes: MIZUNO WAVE MUJIN 2

Lunch run with P&O.
5 PM

Swimming 34:52 [3] 1.48 km (23:38 / km)

250
Tech
7x100 Pyramide
150

Sunday Oct 7, 2018 #

12 PM

Orienteering 54:08 [4] 7.11 km (7:37 / km) +325m 6:12 / km
shoes: VJ Integrator (15)

10. Nat OL - Bretaye - H45 (6/40)
Good run. A wobble to the first but then mostly clean until the "difficult" part started (#6). AB caught me at the 8th (4'), mistake at the 12th (1') and he was gone. I read the wrong object to the 13th (another 1.5'). Otherwise fine.

Saturday Oct 6, 2018 #

1 PM

Orienteering race 51:42 [4] 6.55 km (7:54 / km) +337m 6:17 / km
shoes: VJ Integrator (15)

9. Nat OL Monthey - H45 (13/41)
ok race. Twice not the best routechoice plus one parallel mistake.

Friday Oct 5, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

6 PM

Swimming 27:00 [3] 1.4 km (19:17 / km)

Thursday Oct 4, 2018 #

7 AM

Bike Commute 25:00 [0] 11.0 km (26.4 kph) +49m
shoes: Specialized Source 11

11 AM

Running 38:20 intensity: (46 @1) + (24:50 @2) + (12:44 @3) 6.88 km (5:35 / km) +131m 5:05 / km
ahr:135 max:155 shoes: MIZUNO WAVE MUJIN 2

With P2.

Wednesday Oct 3, 2018 #

7 AM

Bike Commute 30:00 [0] 11.0 km (22.0 kph) +49m
shoes: Specialized Source 11

7 PM

Swimming 50:42 [3] 1.8 km (28:10 / km)

250 warm up
450 (3er-5er-7er-9er-easy&back)
6x25 (w/o breathing)
6x50 legs
4x50 tech
4x50 sprint
300

Tuesday Oct 2, 2018 #

12 PM

Swimming 27:55 [3] 1.17 km (23:46 / km)

250-tech-750

Monday Oct 1, 2018 #

6 PM

Climbing 1:00:00 [0]

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

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