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Training Log Archive: renni

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  climbing8 7:30:00
  running8 7:27:00 41.94(10:39) 67.5(6:37) 990
  strength4 3:15:00
  orienteering1 28:32 2.11(13:30) 3.4(8:24)
  bike (mountain)1 20:00 4.35(13.0/h) 7.0(21.0/h)
  Rope Skipping1 10:00
  Total17 19:10:32 48.4 77.9 990
  [1-5]11 10:40:32

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Thursday Dec 31, 2009 #

running 45:00 [2] 7.2 km (6:15 / km) +120m 5:46 / km
shoes: Adidas gore-tex

Easy run with Mikee before the feast at our home.

Wednesday Dec 30, 2009 #

strength (Legs) 30:00 [1]

climbing (Bouldering) 30:00 [0]

At our new own wall. One "endurance"-loop after each leg-exercise.

Rope Skipping warm up/down 10:00 [2]

Tuesday Dec 29, 2009 #

running 1:00:00 [2] 9.4 km (6:23 / km) +120m 6:00 / km
ahr:150 shoes: Adidas gore-tex

With Brunners and Mikee in the Erdmannlistein.

running 10:00 [4] 2.4 km (4:10 / km)
ahr:170 max:183 shoes: Adidas gore-tex

2x5' fast

Monday Dec 28, 2009 #

climbing 1:00:00 [0]

Finished the wall (approximately 17 m^2). Screwing routes and climbing

Sunday Dec 27, 2009 #

climbing 1:00:00 [0]

After two days of work, we allready have 15 square meters of bouldering wall on our gallery. Screwing routes and bouldering.

Thursday Dec 24, 2009 #

orienteering 20:38 [5] 2.4 km (8:36 / km)
shoes: Asics Kayano

Heiligmorgensprint I
Organized by Matthias Niggli, Start & finish in Simone's parents driveway. Starting three of us together with start and finish the same and three loops in between.
© from Mikee
started with Edi and Heinz. Edi won with a minute before me, Heinz came a bit after.
Nice, tricky loop. For me, my automatisms didn't work, and I always was late reading the map.

orienteering race 7:54 [5] 1.0 km (7:54 / km)
shoes: Asics Kayano

Heiligmorgensprint II
chase start in the group, but with shortened intervals. Could hold the distance to Edi and was beaten by only 4 seconds. Again some stops and bad (micro-)routchoices

running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Kayano

Monday Dec 21, 2009 #

climbing 1:00:00 [0]

@Magnet with Rolf and Mikee.
5c, 5b, 6a*,
(6c) - first try: one fall and one "block"
6b*
(6c) - first try, quite a lot of blocks
some bouldering

Sunday Dec 20, 2009 #

strength 1:00:00 [0]

Carrying heavy stuff for our bouldering wall.

bike (mountain) 20:00 [1] 7.0 km (21.0 kph)
shoes: bmc

home from Hasle-Rüegsau.

Saturday Dec 19, 2009 #

running 2:00:00 [2] 15.0 km (8:00 / km) +400m 7:04 / km
shoes: Sarva

Longjogg from Tägertschi with Norska. Went on my own because the others were faster. Christoph, Trix, Sime, Mätthu, Heinz, Max, Tinu and Mikee. Very cold, but fluffy fresh snow - beautiful.

Friday Dec 18, 2009 #

strength 1:00:00 [1]

Core and legs

Thursday Dec 17, 2009 #

running 42:00 [3] 7.0 km (6:00 / km)
shoes: Adidas adistar

Lunch run. To the Kannenfeldpark, 5 loops there and back. It was quite cold, but nice. The parkis nice as well, but too small. Could do some fast trainings there. Normal jogging is too boring ...

Monday Dec 14, 2009 #

climbing 1:00:00 [0]

@ K7 Basel with Fabian. The rating is harder than at the Magnet. For me there is a lack of footholds.
5b+, 5c, 6a+, (6a+), (6a+), (6b), 6a, (6b+), 5c+

Friday Dec 11, 2009 #

climbing 1:00:00 [0]

@Magnet with Röfe. Had sore muscels already at the beginning - nevertheless climbed quite well.
5b, 5a+
6a, 5b+
(6b+), 5c+
6b+ redpoint at the 2nd time in this route, 5c
(6c), 5c+
(6c)

Thursday Dec 10, 2009 #

running 45:00 [3] 7.5 km (6:00 / km) +50m 5:48 / km
shoes: Adidas adistar

Lunch run in Basel - along the Rhein. All paved, but only few traffic. For once or twice a week, its ok.

Wednesday Dec 9, 2009 #

running 55:00 [2] 8.0 km (6:53 / km) +100m 6:28 / km
shoes: Asics Kayano

Usual Burgdorf-loop.

strength 45:00 [1]

Gripboard and core

Monday Dec 7, 2009 #

climbing 1:00:00 [0]

With Mikee.
5b, 5c, 5c, 6a, 6a+, 6b, 6b+, 6c, (7a), 6b+

Note

Roman-Irish Bath
very relaxing

Sunday Dec 6, 2009 #

running 50:00 [2] 8.0 km (6:15 / km) +200m 5:33 / km
shoes: Adidas gore-tex

Wellness-Weekend in Morschach.
1. Running with Mikee. Some parts in the snow. It felt quite ok

climbing 1:00:00 [0]

Short routes and the rating is probabely a bit too high. Here I only repeat, what was written there ...
5b, 5a+, 5b+, (6a), 6a, 6b+, 6b+, 6c, (6c), (7a), (7a), 6b+

Note

Sauna

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