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Training Log Archive: renni

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  climbing7 9:00:00
  running10 7:33:49 45.42(9:59) 73.1(6:12) 350
  orienteering4 4:05:46 14.48(16:59) 23.3(10:33) 66037 /48c77%
  inline2 2:10:00 17.4(8.0/h) 28.0(12.9/h)
  bike (road)1 1:20:00 18.64(14.0/h) 30.0(22.5/h)
  Total19 24:09:35 95.94 154.4 101037 /48c77%
  [1-5]12 15:09:35

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Thursday Apr 30, 2009 #

climbing 2:00:00 [0]

Climbing in Lumignano: still a few raindropps, but much better conditions than yesterday.

Wednesday Apr 29, 2009 #

climbing 2:00:00 [0]

Climbing in Lumignano: before and after the rain

Tuesday Apr 28, 2009 #

climbing 1:00:00 [0]

Climbing in Lumignano: rain -> bouldering

Monday Apr 27, 2009 #

climbing 1:00:00 [0]

Climbing in Tirol - "Supermarkt"

Sunday Apr 26, 2009 #

climbing 1:00:00 [0]

Climbing in Tirol - "Affenhimmel"

Tuesday Apr 21, 2009 #

running 53:00 [2] 7.5 km (7:04 / km) +100m 6:38 / km
shoes: Adidas adistar

Last lunch run with Michael S in Bern on my last working day there. Next month I'll start a job in Basel.

bike (road) (Commute) 1:20:00 [1] 30.0 km (22.5 kph)

Home from Bern by bike - don't need a bike there anymore

Monday Apr 20, 2009 #

climbing 1:00:00 [0]

@ Magnet with Mikee and Rolf. Still tired from the GP. 5b, 5b+, 5c+, 6a+*, (6b), 6a*, (6b+)

Saturday Apr 18, 2009 #

running race 1:20:49 [5] 16.1 km (5:01 / km) +150m 4:48 / km
shoes: Asics Kayano

GP Bern. New personal best time. Was ok to km 13 but then lost time on the last 3. Not enough long trainings. The ambiente was great, and I'm happy with my race.

running warm up/down 30:00 [2] 4.5 km (6:40 / km)
shoes: Asics Kayano

Thursday Apr 16, 2009 #

running 45:00 [1] 7.0 km (6:26 / km)
shoes: Adidas gore-tex

Easy run with Michael S.

Wednesday Apr 15, 2009 #

running 55:00 [2] 8.0 km (6:53 / km)
shoes: Adidas adistar

Hüntu-loop with Christoph & Mikee. Some short faster parts, where I tried to find the speed I'd like to run next saturday (GP Bern).

Saturday Apr 11, 2009 #

orienteering race (Relay) 56:53 [4] **** 5.1 km (11:09 / km) +200m 9:20 / km
spiked:18/22c shoes: VJ integrator

Norska Easter relay. Mikee came back first with 3 and a half minute in lead - the others from the leading train searched at the short but tough final loop. Alain lost a few places, then I had a very good race up to the spectators control, but then I lost 5 minutes at the last four controls, grrr. Nevertheless we were fourth and Christoph could keep this rankig. Around us, many teams lost time while searching, others brought home wrong controls and also some teams went out by mass start. So the order the runners came in from the last course was quite different from the final ranking - so we were quite surprised to find us on the 4 th place, only 20 seconds behind podium...

running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ integrator

Thursday Apr 9, 2009 #

orienteering race (night) 1:04:01 [4] **** 6.0 km (10:40 / km) +200m 9:09 / km
ahr:174 max:185 spiked:12/13c shoes: VJ integrator

Münchenbuchsee Night O. Just great!

running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ integrator

Wednesday Apr 8, 2009 #

orienteering 1:05:00 [2] 6.5 km (10:00 / km) +100m 9:17 / km
shoes: Sarva

O-Training in the Bremgartenwald. Reduced map - fun! Thanks to Martin.

running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Sarva

From the office to the forest and back

Tuesday Apr 7, 2009 #

running 1:23:00 [2] 12.0 km (6:55 / km) +100m 6:38 / km
shoes: Asics Kayano

Hüntu, Büttikofen, and back to Burgdorf with Katja. Easy, chatting and enjoing spring.

Sunday Apr 5, 2009 #

inline 40:00 [1] 11.0 km (16.5 kph)
shoes: Skates salomon

Burgdorf - Ersigen and back with Mikee. Beautiful, sunny day. We had a coffee at the "Fischer".

Saturday Apr 4, 2009 #

Event: Swiss Championships Night (AG)
 

orienteering race (night) 59:52 [4] **** 5.7 km (10:30 / km) +160m 9:13 / km
ahr:174 spiked:7/13c shoes: VJ integrator

Night O Swiss Championships. Made several stupid mistakes. Thought, that the speed was ok, but now in the ranking, I see that I even loose time at the spiked controls. It was fun anyway.
Quick Route

running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: VJ integrator

Friday Apr 3, 2009 #

climbing 1:00:00 [0]

@Magnet with Mike. 5b+, 5b, 5c+, 5b+, 6b*, 5b+, (6b+), 5c, 6a

Thursday Apr 2, 2009 #

running 15:00 [5] 3.5 km (4:17 / km)
shoes: Asics Kayano

15x1' in ~ 4.30'/km

running 27:00 [2] 4.5 km (6:00 / km)
shoes: Asics Kayano

10' warm up, 14x1/2' between the intervals, 10' cool down.

Wednesday Apr 1, 2009 #

inline 1:30:00 [1] 17.0 km (11.3 kph)
shoes: Skates salomon

With Irene from Burgdorf. Quite warm but no sun.

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