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Training Log Archive: mikee

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Roadbiking2 1:42:05 24.87(14.6/h) 40.03(23.5/h) 608
  Strength5 1:40:00
  Running3 1:24:39 8.84(9:34) 14.23(5:57) 550
  Orienteering1 1:08:00 7.13(9:32) 11.48(5:55) 507
  Bike Commute2 35:35 16.78(28.3/h) 27.0(45.5/h)
  Swimming1 20:30 0.68(30:00) 1.1(18:38)
  Total11 6:50:49 58.31 93.84 1665
  [1-5]10 6:15:14

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

9 PM

Strength 10:00 [1]

Saturday Oct 8, 2016 #

12 PM

Running 7:53 intensity: (30 @2) + (7:23 @3) 1.26 km (6:15 / km) +45m 5:19 / km
ahr:149 max:158

Orienteering 1:08:00 intensity: (23 @1) + (4:08 @2) + (8:36 @3) + (46:40 @4) + (8:13 @5) 11.48 km (5:55 / km) +507m 4:51 / km
ahr:165 max:185

Red Bull Alpitude Results GPS Tracking
17' score-o on the Sprint map in Arosa, then you had to be in the gondola to catch a ride up to the middle station of the Weisshorn Bahn from where you had roughly 48' score-o to get back down to the start. Fun event with a good strategy on the first part, in the second part I might have gained a few more points with a better strategy. Still happy with 10th place in a strong field.

Friday Oct 7, 2016 #

8 PM

Strength 20:00 [1]

Thursday Oct 6, 2016 #

7 AM

Bike Commute 35 [0] 13.5 km (1388.6 kph)
shoes: Specialized Source 11

12 PM

Running 38:25 intensity: (32 @1) + (16:17 @2) + (19:38 @3) + (1:58 @4) 6.5 km (5:54 / km) +264m 4:55 / km
ahr:141 max:162 shoes: Asics GT 2000 (15)

Lunch run Schallenberg. Again, sunny but cold.
9 PM

Strength 5:00 [1]

Wednesday Oct 5, 2016 #

6 PM

Strength (gym) 1:00:00 [1]

Introduchtion to the gym in the Hallenbad. Got some core exercices.

Tuesday Oct 4, 2016 #

7 AM

Roadbiking 20:00 [1] 6.5 km (19.5 kph)
shoes: Scott Addict 10

To work.

Strength 5:00 [1]

5 PM

Roadbiking 1:22:05 intensity: (9:11 @1) + (15:10 @2) + (47:54 @3) + (9:50 @4) 33.53 km (24.5 kph) +608m
ahr:142 max:173 shoes: Scott Addict 10

HR-L├╝derenalp-Langnau



Nice evening, except for the cold wind.

Followed by a Massage.

Monday Oct 3, 2016 #

12 PM

Running 38:21 intensity: (45 @1) + (12:37 @2) + (19:56 @3) + (5:03 @4) 6.47 km (5:56 / km) +242m 5:00 / km
ahr:146 max:169 shoes: Asics GT 2000 (15)

Lunch run just by myself. Everybody else on vacation.

Bike Commute 35:00 [0] 13.5 km (23.1 kph)
shoes: Specialized Source 11

6 PM

Swimming 20:30 [3] 1.1 km (18:38 / km)

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