Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikee

In the 7 days ending Mar 26, 2017:

activity # timemileskm+mload
  Bike1 5:09:57 40.03(7.7/h) 64.42(12.5/h) 1916510.9
  Running4 3:01:20 19.1(9:30) 30.74(5:54) 587460.6
  Roadbiking3 2:15:14 34.21(15.2/h) 55.06(24.4/h) 808395.5
  Swimming1 50:00 1.06(47:20) 1.7(29:25)150.0
  Orienteering1 19:37 2.41(8:09) 3.88(5:04) 10782.7
  Strength1 15:0015.0
  Total10 11:51:08 96.81 155.8 34191614.6
  [1-5]10 11:50:56

«»
5:09
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 26, 2017 #

9 AM

Bike 5:09:57 intensity: (2:29:06 @1) + (2:00:56 @2) + (39:46 @3) + (9 @4) 64.42 km (12.5 kph) +1916m
ahr:117 max:160 shoes: Scott Spark 20

Lugano - Monte Bar - San Lucio - Cimadera - Lugano
Nice Singletrails from Monte Bar on. In the second part there was still some snow which made us push the bikes uite a bit. Therefore we also cut it a bit short and returned on paved roads to Lugano.
In the beginning it was very clouded but the sky cleared towards the end.

Saturday Mar 25, 2017 #

1 PM

Roadbiking 19:48 [3] 4.41 km (13.4 kph) +188m
shoes: Scott Spark 20

4 PM

Running 19:36 intensity: (5 @0) + (2:14 @1) + (14:07 @2) + (3:10 @3) 3.15 km (6:13 / km) +45m 5:48 / km
ahr:131 max:148 shoes: Salomon Speedcross 3 (15)

Orienteering 19:37 intensity: (13 @1) + (9 @2) + (1:19 @3) + (11:29 @4) + (6:27 @5) 3.88 km (5:04 / km) +107m 4:27 / km
ahr:169 max:179 shoes: Salomon Speedcross 3 (15)

Sprint Relay - Comano - 17/30

With Anina, Markus & renni

Messed it up right after the start triangle by turning in the wrong direction. Half a minute lost... Another mistake at the third control. Afterwards ok run.

Fun relay!

Thursday Mar 23, 2017 #

7 AM

Roadbiking 21:02 [3] 7.11 km (20.3 kph) +48m
shoes: Scott Addict 10

12 PM

Running intervals 54:38 intensity: (7 @0) + (2:58 @1) + (27:04 @2) + (8:43 @3) + (14:37 @4) + (1:09 @5) 10.2 km (5:21 / km) +48m 5:14 / km
ahr:144 max:175 shoes: Asics GT 2000 (15)

800/1600/1600/800 3:01-3:05 per 800m
5 PM

Roadbiking 1:34:24 intensity: (6:18 @1) + (26:45 @2) + (36:35 @3) + (20:25 @4) + (4:21 @5) 43.54 km (27.7 kph) +572m
ahr:148 max:215 shoes: Scott Addict 10

Moosegg after work. Getting dark towards the end.

Wednesday Mar 22, 2017 #

4 PM

Running 1:07:36 intensity: (21 @1) + (20:53 @2) + (38:08 @3) + (8:14 @4) 9.68 km (6:59 / km) +474m 5:37 / km
ahr:145 max:171 shoes: Salomon Speedcross 3 (15)

Färnstu-Flüe (short). Hilly.
7 PM

Swimming 50:00 [3] 1.7 km (29:25 / km)

Swim class
150 warm up
2x2x50 tech
2x50 tech
3x150/100/50
3x 50+25
175 warm down

Monday Mar 20, 2017 #

11 AM

Running 39:30 intensity: (1:37 @1) + (31:34 @2) + (6:19 @3) 7.71 km (5:07 / km) +20m 5:03 / km
ahr:134 max:150 shoes: Asics GT 2000 (15)

By myself, a bit faster than usual.
9 PM

Strength 15:00 [1]

Back to the good habits...

« Earlier | Later »