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Training Log Archive: mikee

In the 31 days ending Mar 31, 2019:

activity # timemileskm+mload
  Roadbiking5 20:24:37 317.37(15.5/h) 510.75(25.0/h) 75472455.0
  Running17 13:35:09 87.46(9:19) 140.75(5:47) 20172038.0
  Bike5 7:23:51 68.78(9.3/h) 110.7(15.0/h) 3025990.6
  Bike Commute7 3:30:00 47.85(13.7/h) 77.0(22.0/h) 24742.0
  Swimming5 3:25:32 5.51(37:16) 8.88(23:10)616.6
  Orienteering1 1:38:42 5.49(17:59) 8.84(11:10) 315146.5
  Total39 49:57:51 532.46(5:38) 856.9(3:30) 131516288.8
  [1-5]32 46:24:05

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Sunday Mar 31, 2019 #

10 AM

Roadbiking 3:50:47 intensity: (25 @0) + (1:25:00 @1) + (1:41:08 @2) + (41:47 @3) + (2:27 @4) 107.1 km (27.8 kph) +1374m
ahr:123 max:164 shoes: Scott Addict 10

Santa Pallaia

Running 59:15 intensity: (9:04 @1) + (35:20 @2) + (14:28 @3) + (23 @4) 7.72 km (7:41 / km) +253m 6:36 / km
ahr:132 max:161 shoes: Salomon Speedcross 4 (17)

With Valérie along the coast trail to Giverola and back over the hill.

Saturday Mar 30, 2019 #

11 AM

Roadbiking 2:29:13 intensity: (40:37 @1) + (1:09:14 @2) + (30:52 @3) + (5:04 @4) + (3:26 @5) 64.63 km (26.0 kph) +974m
ahr:130 max:222 shoes: Scott Addict 10

Tossa de Mar - Prologue
Along the beautiful coastline and back through the inlamd.

Friday Mar 29, 2019 #

12 PM

Running 28:30 intensity: (9 @0) + (2:18 @1) + (19:25 @2) + (6:38 @3) 5.17 km (5:31 / km) +22m 5:24 / km
ahr:129 max:154 shoes: Asics Kayano (15)

Thursday Mar 28, 2019 #

7 AM

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

11 AM

Running 39:45 [3] 6.03 km (6:35 / km) +127m 5:58 / km
shoes: Asics Kayano (15)

With P&O

Wednesday Mar 27, 2019 #

7 AM

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

7 PM

Swimming 48:45 [3] 2.03 km (24:04 / km)

Tough main set:
300 paddels + 2x50
200 p + 4x50
100 p + 6x 50

Tuesday Mar 26, 2019 #

7 AM

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

11 AM

Running intervals 50:47 intensity: (4 @0) + (3:16 @1) + (21:20 @2) + (14:34 @3) + (11:33 @4) 10.36 km (4:54 / km) +46m 4:48 / km
ahr:142 max:172 shoes: Asics Kayano (15)

6x800 (2:53-3:00)

Monday Mar 25, 2019 #

7 AM

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

11 AM

Running 40:00 intensity: (6 @0) + (23:17 @1) + (16:37 @2) 6.27 km (6:23 / km) +137m 5:45 / km
ahr:118 max:133 shoes: Asics Kayano (15)

With P&O.

Sunday Mar 24, 2019 #

11 AM

Roadbiking 2:46:30 intensity: (5 @0) + (1:04:04 @1) + (1:10:17 @2) + (27:50 @3) + (2:29 @4) + (1:45 @5) 60.81 km (21.9 kph) +1150m
ahr:125 max:206 shoes: Scott Addict 10

Wasen - Ahorn and back.

Saturday Mar 23, 2019 #

10 AM

Running 1:02:14 intensity: (4:02 @1) + (35:25 @2) + (22:12 @3) + (35 @4) 9.84 km (6:20 / km) +369m 5:20 / km
ahr:136 max:162 shoes: Asics GT 2000 (15)

Steingrueb - Rothöchi
2 PM

Bike 54:49 [3] 7.95 km (8.7 kph) +432m
shoes: Scott Spark 900 (2017)

NOM TD "duty": to the start (plus some more I didn't log). Fun to be biking in the Hürnberg!

Friday Mar 22, 2019 #

7 AM

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

12 PM

Swimming 27:34 [3] 1.1 km (25:04 / km)

250 - 500 legs - 350

Thursday Mar 21, 2019 #

7 AM

Bike 1:43:35 intensity: (44:03 @1) + (25:11 @2) + (23:13 @3) + (11:08 @4) 27.63 km (16.0 kph) +675m
ahr:124 max:169 shoes: Scott Spark 900 (2017)

To work and home over the Lueg.
11 AM

Running 40:34 intensity: (13:14 @1) + (25:48 @2) + (1:32 @3) 6.21 km (6:32 / km) +133m 5:54 / km
ahr:123 max:146 shoes: Asics Kayano (15)

With O&M

Wednesday Mar 20, 2019 #

11 AM

Running intervals 56:13 intensity: (20 @0) + (3:55 @1) + (14:56 @2) + (28:36 @3) + (8:26 @4) 11.48 km (4:54 / km) +33m 4:50 / km
ahr:143 max:172 shoes: Asics Kayano (15)

3x5x1‘/1‘
7 PM

Swimming 52:45 [3] 2.38 km (22:13 / km)

Tuesday Mar 19, 2019 #

12 PM

Running 41:31 [3] 7.76 km (5:21 / km) +21m 5:16 / km
shoes: Asics Kayano (15)

With P

Sunday Mar 17, 2019 #

9 AM

Running 1:40:41 intensity: (4:25 @1) + (57:12 @2) + (39:04 @3) 17.85 km (5:39 / km) +287m 5:13 / km
ahr:136 max:152 shoes: Asics GT 2000 (15)

Krauchtal

Saturday Mar 16, 2019 #

9 AM

Roadbiking 6:03:23 intensity: (1:00:00 @1) + (1:56:24 @2) + (3:06:18 @3) + (41 @4) 144.88 km (23.9 kph) +2479m
ahr:132 max:162 shoes: Scott Addict 10

Long ride with Michi who I met at the train station in Domodossola.
Domo - Alpe Colle - Centovalli - Domo
We were not sure if the trail up the Alpe Colle is paved all the way through, but it was! Very nice climb and a soaring decent almost without traffic!

Friday Mar 15, 2019 #

12 PM

Running 52:09 intensity: (39 @1) + (10:08 @2) + (15:12 @3) + (19:18 @4) + (6:52 @5) 10.44 km (5:00 / km) +37m 4:54 / km
ahr:155 max:180 shoes: Asics Kayano (15)

Lunch Intervals: 1600-2x800-4x400

Wednesday Mar 13, 2019 #

Note

2 days travel for work.

Tuesday Mar 12, 2019 #

12 PM

Running 29:09 [3] 5.24 km (5:34 / km) +14m 5:29 / km
shoes: Asics Kayano (15)

Short with P&O.

Monday Mar 11, 2019 #

12 PM

Running 40:30 intensity: (4 @0) + (24:24 @1) + (16:02 @2) 6.07 km (6:40 / km) +137m 6:00 / km
ahr:118 max:137 shoes: MIZUNO WAVE MUJIN 2

Lunch run with O.

Sunday Mar 10, 2019 #

11 AM

Running 51:22 intensity: (32 @1) + (28:59 @2) + (21:51 @3) 10.12 km (5:04 / km) +122m 4:47 / km
ahr:138 max:154 shoes: Asics Kayano (15)

Windy

Saturday Mar 9, 2019 #

9 AM

Roadbiking 5:14:44 intensity: (1:49:42 @1) + (2:43:34 @2) + (40:34 @3) + (54 @4) 133.33 km (25.4 kph) +1570m
ahr:124 max:162 shoes: Scott Addict 10

Ride around the Napf with O. First part dry with a cold wind, then it started to rain...

Friday Mar 8, 2019 #

12 PM

Running 38:56 [3] 6.32 km (6:10 / km) +128m 5:36 / km
shoes: MIZUNO WAVE MUJIN 2

5 PM

Swimming 23:49 [3] 0.85 km (28:01 / km)

250
20x25 legs
100

Thursday Mar 7, 2019 #

12 PM

Running 42:29 [3] 7.72 km (5:30 / km) +22m 5:25 / km
shoes: MIZUNO WAVE MUJIN 2

With P

Wednesday Mar 6, 2019 #

7 AM

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

3 PM

Bike 1:26:55 intensity: (33:44 @1) + (19:33 @2) + (8:27 @3) + (24:31 @4) + (40 @5) 19.93 km (13.8 kph) +638m
ahr:134 max:175 shoes: Scott Spark 900 (2017)

Hill intervals and enjoying the trails downhill.
7 PM

Swimming 52:39 [3] 2.53 km (20:51 / km)

Monday Mar 4, 2019 #

7 AM

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

12 PM

Running 41:04 [3] 6.13 km (6:42 / km) +128m 6:04 / km
shoes: MIZUNO WAVE MUJIN 2

Lunch run with O.

Sunday Mar 3, 2019 #

12 PM

Bike 13:52 intensity: (13:37 @1) + (15 @2) 3.63 km (15.7 kph) +69m
ahr:108 max:122 shoes: Scott Spark 900 (2017)

Train station - event center

Bike 1:11:40 intensity: (2 @0) + (6:22 @1) + (14:00 @2) + (31:16 @3) + (20:00 @4) 20.14 km (16.9 kph) +566m
ahr:147 max:171 shoes: Scott Spark 900 (2017)

Bike-O training Rappenchopf
Took a bit to get into bike-o again and two wrong routes in the middle part.
3 PM

Bike 1:53:00 intensity: (2:31 @0) + (42:16 @1) + (51:43 @2) + (16:30 @3) 31.42 km (16.7 kph) +645m
ahr:123 max:152 shoes: Scott Spark 900 (2017)

Biking home with Maja, mostly along Bike route 99, a gentle up and down along a ridge.

Saturday Mar 2, 2019 #

2 PM

Orienteering 1:38:42 intensity: (57:00 @1) + (35:37 @2) + (6:05 @3) 8.84 km (11:10 / km) +315m 9:29 / km
ahr:116 max:147 shoes: VJ Integrator (15)

Last check for NOM @Hürnberg

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