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Training Log Archive: mikee

In the 7 days ending Jul 20, 2016:

activity # timemileskm+mload
  Roadbiking3 6:37:39 90.66(13.7/h) 145.9(22.0/h) 3150914.3
  Orienteering3 2:41:55 9.97(16:14) 16.05(10:05) 915506.0
  Various1 1:30:0018.0
  Bike3 1:01:37 11.96(11.6/h) 19.25(18.7/h) 358184.9
  Running1 28:30 2.42(11:46) 3.9(7:19) 7459.0
  Total10 12:19:41 115.02 185.1 44971682.0
  [1-5]9 10:49:15

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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
 

Thursday Jul 14, 2016 #

8 AM

Various 1:30:00 [0]
shoes: VJ Integrator (15)

Setting controls for the relay. Very nice open forest.
2 PM

Orienteering 45:16 intensity: (3:43 @1) + (16:30 @2) + (23:29 @3) + (1:34 @4) 3.95 km (11:28 / km) +303m 8:17 / km
ahr:140 max:162 shoes: VJ Integrator (15)

O-Training Susch-Lavin
Part of the W20 course, including running to the start. Beautiful terrain.

Not 100% healthy have to rest the next day(s?)

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