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Training Log Archive: mikee

In the 7 days ending Apr 17, 2016:

activity # timemileskm+mload
  Running5 3:53:04 24.15(9:39) 38.87(6:00) 492464.1
  Roadbiking2 2:51:32 41.07(14.4/h) 66.1(23.1/h) 919326.8
  Climbing1 1:00:0012.0
  Swimming2 58:16 2.05(28:25) 3.3(17:39)174.8
  Orienteering1 31:55 3.79(8:25) 6.1(5:14) 81130.1
  Total9 9:14:47 71.06 114.37 14921107.8
  [1-5]8 8:13:17

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MoTuWeThFrSaSu

Sunday Apr 17, 2016 #

11 AM

Running warm up/down 16:54 intensity: (4 @0) + (4:05 @1) + (11:15 @2) + (1:30 @3) 2.9 km (5:50 / km) +16m 5:40 / km
ahr:125 max:159 shoes: VJ Integrator (15)

Orienteering 31:55 intensity: (20 @1) + (8 @2) + (25 @3) + (26:54 @4) + (4:08 @5) 6.1 km (5:14 / km) +81m 4:54 / km
ahr:169 max:180 shoes: VJ Integrator (15)

Middle Distance Swiss Champs - H 40 (4/37)
Close to perfect race. Tried to run as straight as possible and aggressive. Caught SB (2') at the 9th, he had slightly higher speed so I pushed a bit more. Only mistake was to the 13th, where I didn't see the landmark stone (it was a metal pole) and headed to the wrong control (10" mistake). To 14th the route was not straight enough so I loose probably another 10-15".

6" to the 3rd place looks close but with such a good race I'm happy with my place and performance.
C • Caught MB? 2

Running warm up/down 9:33 intensity: (28 @1) + (9:05 @2) 1.59 km (6:01 / km) +7m 5:53 / km
ahr:130 max:139 shoes: VJ Integrator (15)

2 PM

Roadbiking 1:53:50 intensity: (37:29 @1) + (50:07 @2) + (25:33 @3) + (41 @4) 38.03 km (20.0 kph) +782m
ahr:125 max:162 shoes: BMC Carborazor

Möhlin-Küttigen with renni.
Dinner with my parents.

Saturday Apr 16, 2016 #

1 PM

Roadbiking 57:42 intensity: (29 @0) + (7:33 @1) + (46:58 @2) + (2:42 @3) 28.06 km (29.2 kph) +138m
ahr:127 max:144 shoes: BMC Carborazor

Bu-Wynigen-Koppigen-Utzenstorf-Bu
Easy flat bike ride.

Running 21:28 intensity: (4:43 @1) + (15:05 @2) + (1:40 @3) 3.73 km (5:45 / km) +19m 5:36 / km
ahr:124 max:153

"Brick" Training to loosen the legs for tomorrow. Three strides.

Friday Apr 15, 2016 #

12 PM

Swimming 31:20 [3] 1.8 km (17:24 / km)

500m
6x100m
3x100m
400m
7 PM

Climbing 1:00:00 [0]

With rolf and renni @the Magnet

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

Thursday Apr 14, 2016 #

12 PM

Running intervals 1:00:44 intensity: (45 @0) + (6:47 @1) + (28:41 @2) + (7:36 @3) + (16:19 @4) + (36 @5) 11.59 km (5:14 / km) +27m 5:11 / km
ahr:139 max:176 shoes: Asics GT 2000 (15)

Lunch interval with O&J.
1'-2'-3'-4'-4'-3'-2'-1'
6 PM

Running 1:03:57 intensity: (4 @0) + (11:36 @1) + (38:02 @2) + (14:15 @3) 9.44 km (6:46 / km) +316m 5:48 / km
ahr:131 max:153 shoes: Salomon Speedcross 3

Nice run with Chris & Trix from Münsingen up to the Belpberg.

Wednesday Apr 13, 2016 #

6 PM

Swimming 26:56 [3] 1.5 km (17:57 / km)

Tuesday Apr 12, 2016 #

4 PM

Running 1:00:28 intensity: (8 @0) + (31:58 @1) + (28:22 @2) 9.61 km (6:17 / km) +108m 5:57 / km
ahr:119 max:138 shoes: Asics Kayano (15)

In Dortmund from the Hotel to the Westfalenpark, a loop inside and bach. With O.

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