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Training Log Archive: mikee

In the 7 days ending Jun 22, 2009:

activity	#	time	miles		km		+m	load
Running	5	2:41:16	17.09	(9:26)	27.5	(5:52)	50	418.8
Bike	1	1:25:00	14.91	(10.5/h)	24.0	(16.9/h)	550	255.0
Orienteering	3	1:16:48	8.34	(9:12)	13.42	(5:43)	265	327.1
Strength	2	32:32						42.7
Total	7	5:55:36	40.34		64.92		865	1043.6

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Monday Jun 22, 2009 #

Running 37:51 [3] 8.0 km (4:44 / km) +25m 4:40 / km
ahr:135 shoes: Asics Kayano 08

Lunch run with Pädu and Adrien. It began to rain hard just when we started. Quite cold...

Sunday Jun 21, 2009 #

Event: Swiss Championships Middle (Swiss/Austria)

Orienteering race 34:52 [4] 5.2 km (6:42 / km) +175m 5:44 / km
ahr:175 shoes: VJ Integrator 08

Swiss Middle Champs - Göfis-Tona (AUT) - H35 (4/22)

Good run. Started fast (too fast? a small wobble on the first) and could keep a high pace throughout the race. I made only a few very small mistakes probably less than 1' in total.

Despite that I'm happy with my race it's interesting to analyze where I loose time. It's on the uphill (6-7) and the following controls (off trail running). It looks like I have to improve this to get better...

Results - Quickroute

C • Yes indeed..., 3

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)

Running to the start with Fräne plus some more warm up and cool down afterwards.

Note

Unbelivable, I added one more O-Country to my list (despite it beeing very close). More or less in order of appearance:
(CH, D, F, CZ, S, N, It, FIN, BEL, NED, SCOT, POR, USA, BUL, DEN, SLO, AUT)

Saturday Jun 20, 2009 #

Event: 4. Nationaler OL (Swiss/Austria)

Orienteering race 15:56 [5] *** 2.5 mi (6:22 / mi) +40m 6:04 / mi
ahr:171 shoes: Asics Kayano 07

4th National Race - Feldkirch - H35 (3/19)

Sprint, good run. I can not claim more than 15" mistakes, that's good even for a sprint. (It looks like I'm not Thierry who isn't happy if he looses only 1 sec..). No chance getting close to the first two.

Results

Running warm up/down 35:00 [2] 4.5 km (7:47 / km)
shoes: Asics Kayano 07

From the hotel to the event center to the start plus some warm-up and back to the hotel after the race.

Friday Jun 19, 2009 #

Strength 2:32 [5]

4x4x12" Gripboard

Thursday Jun 18, 2009 #

Orienteering 26:00 4.2 km (6:11 / km) +50m 5:51 / km
shoes: Asics Kayano 07

"Sprint"-O in Huttwil. Trickier than I expecte, good training for Saturday. Ran 15' fast, rest a bit easier.

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Asics Kayano 07

Wednesday Jun 17, 2009 #

Running 38:25 [3] 8.0 km (4:48 / km) +25m 4:44 / km
ahr:141

Lunch run with Adrien.

Strength 30:00 [1]

with my new gripboard 4x4x12" hanging on various grips, 4xL-Hang 10"
core strength in between.

Tuesday Jun 16, 2009 #

Bike 1:25:00 [3] 24.0 km (16.9 kph) +550m
ahr:148 shoes: Scott MC 20

Bike to work and bike home via lueg. Added a steep uphill to the Färnstu at the end.

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