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Training Log Archive: mikee

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Bike2 2:02:54 16.09(7.9/h) 25.89(12.6/h) 420
  Running3 1:27:35 8.58(10:13) 13.8(6:21) 460
  Orienteering2 1:14:26 7.7(9:40) 12.39(6:00) 241
  Strength3 1:00:00
  Bike Commute1 35:00 8.39(14.4/h) 13.5(23.1/h)
  Swimming1 19:05 0.62(30:43) 1.0(19:05)
  Total9 6:39:00 41.37 66.59 1121

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MoTuWeThFrSaSu

Saturday Oct 15, 2016 #

8 AM

Running 21:35 [3] 3.1 km (6:58 / km) +137m 5:42 / km

10 AM

Orienteering race 1:02:50 [4] 10.19 km (6:10 / km) +221m 5:34 / km
shoes: VJ Integrator (15)

8. Nationaler - Roggenbusen Distelberg - (10/25)

Ok run.

Friday Oct 14, 2016 #

6 PM

Running 21:58 [2] 4.22 km (5:12 / km) +75m 4:47 / km
shoes: Salomon Speedcross 3 (15)

Aarau - Küttigen

Orienteering 11:36 [4] 2.2 km (5:16 / km) +20m 5:03 / km
shoes: Salomon Speedcross 3 (15)

Spectator race Sprint Relay Telli Aarau.
Fun!

Strength 5:00 [1]

Wednesday Oct 12, 2016 #

10 PM

Strength 10:00 [1]

Tuesday Oct 11, 2016 #

7 AM

Bike 18:00 [1] 6.5 km (21.7 kph)
shoes: Scott Spark 20

4 PM

Bike 1:44:54 intensity: (54:32 @1) + (39:02 @2) + (11:14 @3) + (6 @4) 19.39 km (11.1 kph) +420m
ahr:118 max:161 shoes: Scott Spark 20

Bike with O on the trailprotectors.ch trails around Burgdorf.
Not riding to hard but a fun day out.
Habertrail, nice and unknown to me until today.
Färnstutrail: a classic one but more ridable than before.
Upper part of the strausack and lower part of the powerman hohle.

Swimming 19:05 [3] 1.0 km (19:05 / km)

Easy swim after the bike. Drafting a girl with fins for half the distance.

Monday Oct 10, 2016 #

7 AM

Bike Commute 35:00 [3] 13.5 km (23.1 kph)
shoes: Specialized Source 11

12 PM

Running 44:02 intensity: (13:15 @1) + (25:29 @2) + (5:18 @3) 6.48 km (6:48 / km) +248m 5:42 / km
ahr:125 max:155 shoes: Asics GT 2000 (15)

Schallenberg with O.
6 PM

Strength 45:00 [1]

gym & sauna

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