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Training Log Archive: mikee

In the 10 days ending Jul 24, 2016:

activity # timemileskm+mload
  Roadbiking3 6:37:39 90.66(13.7/h) 145.9(22.0/h) 3150914.3
  Bike4 4:42:50 38.17(8.1/h) 61.44(13.0/h) 1713616.3
  Orienteering4 4:03:12 16.3(14:55) 26.23(9:16) 1177752.2
  Swimming2 53:04 1.71(31:03) 2.75(19:18)159.2
  Running2 38:13 3.25(11:46) 5.23(7:19) 16176.0
  Total13 16:54:58 150.09(6:46) 241.54(4:12) 62002518.0
  [1-5]13 16:54:24

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Sunday Jul 24, 2016 #

2 PM

Swimming 28:26 [3] 1.5 km (18:57 / km)

Easy recovery swim to loosen the legs.

Saturday Jul 23, 2016 #

8 AM

Orienteering 1:02:49 intensity: (1:03 @1) + (28:05 @2) + (33:22 @3) + (19 @4) 7.12 km (8:50 / km) +262m 7:27 / km
ahr:141 max:161 shoes: VJ Integrator (15)

SOW stage 6, nice terrain an good course.
Mostly clean run but it was to early and my energy level is finally empty.
Looking forward to some easy days.

Friday Jul 22, 2016 #

10 AM

Bike 3:41:13 intensity: (1:23:15 @1) + (1:10:30 @2) + (1:02:37 @3) + (4:51 @4) 42.19 km (11.4 kph) +1355m
ahr:125 max:166 shoes: Scott Spark 20

Started in Pontresina with sunshine. Arrived in Sils Maria and as expected saw the long queue in front of the gondola, so I started climbing by bike. Half way up renni called me and told mebthat the race was cancelled due to an upcommin thunderstorm. Continued up to the assembly area and further on to the finish (quite some pushing the bike here). From the finish I wanted to cross over towards the corvatsch gondola. Not the best idea because it was not so good biking and the storm hit. I luckily had good rain gear with me and made it safely down to Surlej.
From there back to Pontresina in the rain...

Thursday Jul 21, 2016 #

8 AM

Swimming 24:38 [3] 1.25 km (19:42 / km)

Easy AM swim.
11 AM

Running warm up/down 9:43 intensity: (1 @0) + (2:47 @1) + (6:31 @2) + (24 @3) 1.33 km (7:18 / km) +87m 5:30 / km
ahr:127 max:141 shoes: VJ Integrator (15)

Orienteering 1:03:44 intensity: (7 @0) + (21 @1) + (5:12 @2) + (41:56 @3) + (16:08 @4) 7.01 km (9:06 / km) +302m 7:29 / km
ahr:152 max:164 shoes: VJ Integrator (15)

SOW stage 4 - Just Beautiful!
Surfing between hills on marshes, so nice! Not too tricky (and the late start helped as well) but I enjoyed every moment. Technically fine, no big mistakes.

Wednesday Jul 20, 2016 #

8 AM

Roadbiking long 4:43:26 intensity: (26 @0) + (1:00:56 @1) + (1:23:58 @2) + (2:17:26 @3) + (40 @4) 106.14 km (22.5 kph) +2211m
ahr:135 max:160 shoes: BMC Carborazor

Pontresina - Albula - Tiefencastel - Julier - Pontresina

With Rolf, Sabe, Darrel, Mätthu, Rob, and other orienteers who turned around on the Albula.

Nice long ride with pleasent company in a magnificent environment.

C • Krasser Ruhetag ;-) 1
2 PM

Running 28:30 intensity: (2:30 @1) + (21:32 @2) + (4:28 @3) 3.9 km (7:19 / km) +74m 6:41 / km
ahr:131 max:146 shoes: Salomon Speedcross 3 (15)

Easy run with renni through the beautiful forest towards Val Rosegg.

Tuesday Jul 19, 2016 #

9 AM

Roadbiking 31:29 intensity: (2:17 @1) + (29:12 @2) 7.71 km (14.7 kph) +258m
ahr:128 max:139 shoes: BMC Carborazor

Pontresina-Diavolezza

Orienteering 1:09:19 intensity: (12 @1) + (3:45 @2) + (37:11 @3) + (28:11 @4) 7.37 km (9:24 / km) +354m 7:35 / km
ahr:156 max:174 shoes: VJ Integrator (15)

SOW - stage 3 -M35
Too rough terrain for me right now, lost a lot of time scrambling through the rocks, technically mostly fine.
1 PM

Roadbiking 1:22:44 intensity: (12:09 @1) + (14:48 @2) + (55:13 @3) + (34 @4) 32.05 km (23.2 kph) +681m
ahr:140 max:163 shoes: BMC Carborazor

Diavolezza-Bernina Pass-la Rösa- back up to Bernina Pass and down to Pontresina.

Monday Jul 18, 2016 #

7 AM

Bike 15:00 [3] 5.0 km (20.0 kph) +90m
shoes: Scott Spark 20

12 PM

Orienteering 47:20 intensity: (2:05 @2) + (24:38 @3) + (20:37 @4) 4.73 km (10:00 / km) +259m 7:51 / km
ahr:157 max:170 shoes: VJ Integrator (15)

After 4 hours helping register on-site entries I got to the start a bit to late. After punch starting I even took the wrong map. Since I knew that I'm still not 100% fit I didn't care much when I realized it and just enjoyed the beautiful forest and good course.
2 PM

Bike 15:00 [3] 5.0 km (20.0 kph) +90m
shoes: Scott Spark 20

Sunday Jul 17, 2016 #

Note
(sick)

Last days I wasn't feeling well. I mostly felt weak and tired andI was caughing a lot. I already had packed my o-gear for today but after getting up this morning and still caughing a lot I decided to rest another day.
4 PM

Bike 31:37 [3] 9.25 km (17.6 kph) +178m
shoes: Scott Spark 20

Very easyloop on the bike through the stazerwald.

Saturday Jul 16, 2016 #

Event: Swiss-O-Week 2016
 

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