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Training Log Archive: mikee

In the 7 days ending Sep 4, 2011:

activity # timemileskm+mload
  Running3 1:34:22 11.7(8:04) 18.84(5:01) 50276.7
  Orienteering2 1:13:03 7.18(10:10) 11.56(6:19) 324306.4
  Bike1 52:27 6.78(7.8/h) 10.9(12.5/h) 36177.5
  Total5 3:39:52 25.66(8:34) 41.3(5:19) 735660.6
  [1-5]5 3:39:50

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Sunday Sep 4, 2011 #

10 AM

Orienteering race 55:00 [4] 7.8 km (7:03 / km) +260m 6:03 / km
shoes: VJ Integrator 11

Swiss relay champs - bois de seyte vaumarcus - H135 (4/44) - 1st leg
With Chris and Willi.
I did the first leg and I was surprised how good my legs felt (and ran ;-) ). After a safe start I found myself soon together with Koni W (I think I had the same forking as him all the way). No mayor mistake, just a minor wobble to six. At nine Rolf B could catch up with us and he seemed to be a bit faster, particularly on the downhills. After the obligatory passage Rolf had a different forking which was a bit faster and I also went a bit too much to the left because following him was a possible route but not ideal. Luckily Koni was searching this one and I could still do the passage through the finish area as second, just 20" behind Rolf. He was searching the first one after the passage and because Koni could catch up again we came in all together.

Chris could not keep up with the fast guys and had to let pass some. Still he came back fifth. Willi could keep the place and because of a wrong control we ended up on the fourth place.

Saturday Sep 3, 2011 #

5 PM

Orienteering race 18:03 intensity: (25 @1) + (14 @2) + (11 @3) + (1:09 @4) + (16:04 @5) 3.76 km (4:48 / km) +64m 4:26 / km
ahr:178 max:186 shoes: Asics Gel Nimbus 12

5. Nationaler OL - Estavayer le lac - H35 (2/20)
Nice sprint, good run, perfect result.
I got a good rhythm right from the beginning and was running at the limit almost all race long. A bit unsure if I took the right choice to six (left through the green) but third time 4s behind Reto T (who went right) can't be that bad. The part in the castle was in my opinion a bit unfair but I was lucky and made the right guesses. To 18 my only bigger mistake with a wrong route (10-12" lost) and towards the end my legs were just dead...

Running warm up/down 15:52 intensity: (2:12 @1) + (4:45 @2) + (6:09 @3) + (2:46 @4) 2.84 km (5:36 / km)
ahr:137 max:165 shoes: Asics Gel Nimbus 12

Friday Sep 2, 2011 #

7 PM

Bike 52:27 intensity: (2 @0) + (28:07 @1) + (23:29 @2) + (49 @3) 10.9 km (12.5 kph) +361m
ahr:111 max:149 shoes: Scott MC 20

Evening Bike with Irene.

Wednesday Aug 31, 2011 #

12 PM

Running 38:00 [3] 8.0 km (4:45 / km) +25m 4:41 / km
shoes: Asics cheap (30$)

Lunch run with P.

Monday Aug 29, 2011 #

12 PM

Running 40:30 [3] 8.0 km (5:04 / km) +25m 4:59 / km
ahr:133 shoes: Asics cheap (30$)

Lunch run with P&A.

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