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Training Log: mikee

In the last 7 days:

activity # timemileskm+m
  XC-Skiing (Skate)3 5:34:36 47.53(7:02) 76.49(4:22) 815
  Indoorcycling1 1:00:02 15.5(15.5/h) 24.95(24.9/h) 2
  Climbing1 1:00:00
  Swimming1 50:59 1.12(45:35) 1.8(28:19)
  Aquarunning1 34:31 1.98(17:27) 3.18(10:51)
  Running1 25:02 2.17(11:31) 3.5(7:09)
  Total6 9:25:10 68.3 109.92 817
  [1-5]5 8:19:31
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WeThFrSaSuMoTu

Monday Jan 23 #

7 PM

Climbing 1:00:00 [0]

With renni @ the Magnet

5b, 5b
5b, 5a
6a, 6a
6b+, 5c
(6b+), 6b

Sunday Jan 22 #

10 AM

XC-Skiing (Skate) 1:55:11 intensity: (14 @0) + (3:32 @1) + (36:42 @2) + (1:06:20 @3) + (8:23 @4) 28.01 km (4:07 / km) +360m 3:52 / km
ahr:141 max:167 shoes: Madshus 14

Marbach, with renni. Nice, sunny and cold.
Very good conditions.

Saturday Jan 21 #

2 PM

Indoorcycling 1:00:02 intensity: (5:25 @0) + (6:22 @1) + (24:19 @2) + (9:59 @3) + (13:57 @4) 24.95 km (24.9 kph) +2m
ahr:134 max:174

4x high rpm
While watching 15km xc-skiing

Running (Treadmill) 25:02 intensity: (12:29 @1) + (12:33 @2) 3.5 km (7:09 / km)
ahr:118 max:131

Running again!
First 10' very easy. Then increasing slowly to 6'/km. Felt good, didn't feel any pain in my calf.

Friday Jan 20 #

1 PM

XC-Skiing (Skate) 2:50:34 [3] 38.05 km (4:29 / km) +422m 4:15 / km
shoes: Madshus 14

Wiggen - Escholzmatt - Marbach - Wald and back
Almost all tracks in this area. Lower part perfect condotions, second skier on freshly groomed tracks. Upper part a bit soft but ok.

Thursday Jan 19 #

12 PM

XC-Skiing (Skate) 48:51 intensity: (4:41 @1) + (19:14 @2) + (24:56 @3) 10.43 km (4:41 / km) +33m 4:37 / km
ahr:137 max:156

Lunch-Skate along the Emme.
The left side of the Emme (official bike path) had a bit too many stones but the right side was good. Wouldn't use my regular skis. Had to take off the skis twice to cross roads.
Fun to go skiing right from work!

Wednesday Jan 18 #

6 PM

Aquarunning 34:31 [3] 3.18 km (10:51 / km)

Swimming 50:59 [3] 1.8 km (28:19 / km)

150 warmup
4x150 technique
8x100 (sub 1:40 each)
100 easy
50
100

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  • Sep 8, 2020 [189w, 0d]:
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