Training Archive: mikee

In the 31 days ending 2007-01-31:

activity	#	time	miles		km		+m
Running	22	19:53:20	122.1	(9:46)	196.5	(6:04)	3375
Orienteering	4	2:10:49	13.31	(9:49)	21.42	(6:06)	445
Strength	4	1:20:00
Bike	1	1:00:00	15.53	(3:51)	25.0	(2:23)	200
Total	31	24:24:09	150.94		242.92		4020

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Wednesday Jan 31

Running 40:14 [3] 8 km (5:02 / km) +25m 4:57 / km

ahr:139 shoes: Asics 05

Run during lunchtime with P&A. Icy.

Running 1:00:00 [3] 10 km (6:00 / km) +135m 5:37 / km

ahr:130 shoes: Asics Kayano 06

Hüntu loop with Chris. Felt dizzy in the first half but it got better towards the end.

Tuesday Jan 30

Running warm up/down 36:00 [2] 6 km (6:00 / km) +155m 5:19 / km

shoes: Asics 05

Warm up/down.

Running 14:58 [5] 3.2 km (4:41 / km) +160m 3:44 / km

shoes: Asics 05

4x800m (roughly) +40m climb
A loop up at Otzenberg: first slightly falling (300m) then a steep climb sloping off at the end.
2' jogging down between loops (-40m)

time ahr mhr
3:44 167 183
3:42 172 187
3:41 175 190
3:51 173 189

Sunday Jan 28

Running long 2:12:00 [3] 16.5 km (8:00 / km) +600m 6:46 / km

ahr:127 shoes: Asics Kayano 06

Lon run with Irene. Burgdorf - Binzberg - Heimiswil - Rachisberg - Busswil - Burgdorf.
Sunny day and still some snow. Nice view of the alps!

Friday Jan 26

Orienteering race (night) 55:00 [4] 8.3 km (6:38 / km) +185m 5:58 / km

shoes: VJ Integrator 06/1

Bern by Night III - Zollikofenwald
Very nice running through the snow covered woods! I had a good run but didn't push too hard.
Results

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

shoes: VJ Integrator 06/1

warm up

Wednesday Jan 24

Running 1:07:00 [2] 10.5 km (6:23 / km) +130m 6:01 / km

ahr:130 shoes: VJ Sarva

Hüntu with Irene and Chris.
Very nice run in the snow!

Tuesday Jan 23

Running hills 1:07:46 [4] 9.8 km (6:55 / km) +450m 5:37 / km

ahr:150 max:180 shoes: Asics Kayano 06

Hilly run (Färnstu-Flüe-Castle).
Pushing the uphills a bit (HR 170-180).
It started snowing just when I was leaving and covered the ground rather quickly. Very careful on the downhills...

Monday Jan 22

Running 41:09 [3] 8 km (5:09 / km) +25m 5:04 / km

ahr:138 shoes: Asics 05

Sunday Jan 21

Orienteering race 33:10 [5] *** 5.2 km (6:23 / km) +160m 5:32 / km

ahr:180 max:191 shoes: VJ Integrator 06/1

Treslag Staffel (relay). Bussola I with Regu & Chris.
26/55 - 4' behind
First leg, I had a clean race, couldn't do more than 1' better.
Results 1st leg

Orienteering race 27:39 [5] *** 4.7 km (5:53 / km) +100m 5:19 / km

ahr:180 max:189 shoes: VJ Integrator 06/1

Treslag Staffel 4th leg (each runner has to go 2x).
17/55 - 3'30" behind
Again a very clean race.
As usual, it was a fun event and I enjoyed the orienteering very much.
Results 4th leg
We finished well within our limits (22nd overall). Regu and Chris both had great first runs but Regu lost the concentration on her second run and Chris had to let pass 3 teams on the last loop just before the finish.
Results overall

Orienteering warm up/down 15:00 [2] 2.0 mi (7:30 / mi)

shoes: VJ Integrator 06/1

Saturday Jan 20

Running 37:30 [3] 7.3 km (5:08 / km) +100m 4:48 / km

ahr:142 shoes: Asics 05

Just to squeeze in a quick run.

Friday Jan 19

Running 39:58 [3] 8 km (5:00 / km) +25m 4:55 / km

ahr:145 shoes: Asics 05

Lunch-run with P&A

Thursday Jan 18

Running warm up/down 35:00 [2] 6.4 km (5:28 / km)

shoes: Asics 05

Warm up/down & running between intervals.

Running intervals 17:49 [5] 4.8 km (3:43 / km)

shoes: Asics 05

6x~800m, 90" recorvery

Time AHR MAXHR
3:10 156 169
2:58 163 178
2:53 169 183
2:57 169 184
3:02 166 181
2:53 169 185

Note

Achilles tendon feels almost ok.

Wednesday Jan 17

Strength (core) 20:00 [1]

before the run

Running 1:06:00 [2] 10.5 km (6:17 / km) +125m 5:56 / km

ahr:130 shoes: Asics Kayano 06

With Irene and Chris.

Tuesday Jan 16

Note

Achilles tendon is a bit sore from the snowboard shoes. I had to rest for over a week a year ago because of a similar reason, so I decided to be cautious and skip training today.

Monday Jan 15

Running 37:00 [3] 7 km (5:17 / km)

shoes: Asics 05

Ran home from work.

Strength (core) 20:00 [1]

after getting home.

Sunday Jan 14

Note

Snowboarding - we won the Snowathlon (Ski-Snowbard-Ski-Sledding) - but not because of me ;-).

Saturday Jan 13

Note

Weekend with the Gigathlon Crew: Snowboarding in Leukerbad.

Thursday Jan 11

Note

Busy at work - no training.

Wednesday Jan 10

Running 40:00 [3] 8 km (5:00 / km) +25m 4:55 / km

shoes: Asics 05

Lunch-run with P&A.

Tuesday Jan 9

Note

Bremen (2 nights in the train).

Monday Jan 8

Running 41:33 [3] 8 km (5:12 / km) +25m 5:07 / km

ahr:143 shoes: Asics 05

Lunch run with P&A.

Sunday Jan 7

Bike 1:00:00 [1] 25 km (2:24 / km) +200m 2:18 / km

Biking to Münchenbuchsee with Irene to visit friends. We had a nasty headwind but it was still rather easy. 10°C in early January... something is wrong here!

Saturday Jan 6

Running long 2:20:00 [3] 22 km (6:22 / km) +660m 5:32 / km

ahr:141 shoes: Nike Air ZOOM Elite 06

Long run with the Norska people. From Oberburg up to the Lueg. The weather wasn't so nice in the beginning but when we were up at the Lueg we even could get some nice views of the alps.

Friday Jan 5

Strength (core) 20:00 [1]

the usual

Thursday Jan 4

Running 39:58 [3] 8 km (5:00 / km) +25m 4:55 / km

ahr:143 shoes: Asics 05

Along the Emme with Patrick.

Wednesday Jan 3

Running 1:10:00 [3] 10 km (7:00 / km) +120m 6:36 / km

ahr:121 shoes: Asics 05

Easy run with Irene.

Tuesday Jan 2

Running long 1:58:00 [3] 16 km (7:22 / km) +490m 6:24 / km

ahr:129 shoes: Nike Air ZOOM Elite 06

Long run with Irene. We ran from her sister's in Hitzkirch up to the Lindenberg and down to Muri on the other side. Nice run despite the somewhat unpleasant weather (snow and rain at times).

Monday Jan 1

Note

Beginning of the new year seems like a good time to look at the past season and set goals for the new one. I've actually already done that a month ago (since my training year goes from Dec 1st to Oct 31st.) but I haven't written it down anywhere so here it is:

Comparison 2004/2005/2006

Hours spent

	2004	2005	2005
Running	157h	141h	112h
Orienteering	108h*	71h	59h
Biking& var.	30h	15h	95h
SUM	293h	232h	266h

*36h Rogaining

You can see that in 2006 I spent less hours running, slightly less hours Orienteering but more hours biking. I think I felt the smaller amount of running in the fall.

As a consequence for 2007 I plan to run more and do more quality training. Putting this down to numbers means:

Run 110h by May 1st (including O), this equals an average of 5h per week.

2 strength training per week (climbing counts as strength training).
Goals 2007:

Focus on the weekend May 12th/13th (sprint champs and middle distance champs).

Then I will probably be too busy to train well until the Gigathlon (July 7th-July 14th).

In the fall the weekend September 22nd/23rd (Nat A, long distance champs) might be a goal but maybe something else will show up...?

C • Good goals! 2

Running 41:25 [2] 7 km (5:55 / km) +100m 5:31 / km

ahr:130 shoes: Asics 05

Started the new year with an easy run.

Strength (core) 20:00 [1]