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Training Log Archive: mikee

In the 7 days ending Jun 24, 2017:

activity # timemileskm+mload
  Running4 3:24:53 21.19(9:40) 34.1(6:01) 672461.1
  Swimming3 1:44:37 2.73(38:16) 4.4(23:47)349.9
  Bike Commute1 1:35:25 17.44(11.0/h) 28.07(17.6/h) 913381.7
  Roadbiking1 1:28:17 28.77(19.6/h) 46.3(31.5/h) 709353.1
  Bike2 1:25:29 15.28(10.7/h) 24.6(17.3/h) 419148.7
  Orienteering1 27:53 2.48(11:13) 4.0(6:58) 2683.7
  Strength1 15:0015.0
  Total12 10:21:34 87.9 141.46 27391793.2
  [1-5]12 10:21:14

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SuMoTuWeThFrSa

Saturday Jun 24, 2017 #

12 PM

Orienteering 27:53 [3] 4.0 km (6:58 / km) +26m 6:45 / km

Checking controls for the SPM.
C • Sperrgebiet 4
C • Streckenlängen 2

Friday Jun 23, 2017 #

7 AM

Bike 18:55 intensity: (12:14 @1) + (6:41 @2) 6.67 km (21.2 kph) +42m
ahr:114 max:127 shoes: Scott Spark 20

to work
12 PM

Swimming 18:37 [3] 1.0 km (18:37 / km)

A quick Km in Lützelflüh
6 PM

Bike 1:06:34 intensity: (16 @0) + (26:30 @1) + (22:49 @2) + (16:59 @3) 17.92 km (16.2 kph) +377m
ahr:124 max:154 shoes: Scott Spark 20

Back home over the Lueg.

Thursday Jun 22, 2017 #

6 AM

Running 1:08:54 intensity: (2 @0) + (18:20 @1) + (46:08 @2) + (4:24 @3) 9.97 km (6:55 / km) +283m 6:03 / km
ahr:125 max:148 shoes: MIZUNO WAVE MUJIN 2

Earlybird to work.
6 PM

Running 36:05 intensity: (2 @0) + (32 @1) + (8:08 @2) + (26:35 @3) + (48 @4) 7.07 km (5:06 / km) +38m 4:58 / km
ahr:144 max:163 shoes: Asics GT 2000 (15)

back home

Wednesday Jun 21, 2017 #

6 PM

Strength 15:00 [1]

7 PM

Swimming 50:00 [3] 1.9 km (26:19 / km)

Today we were in the outdoor pool. Nice!
200 warm up
4x50 tech
4x 50 pb
5x 100 (1:29-1:35)
100 easy
4x100 (25 fast in each)
100 dive/swim
200

Tuesday Jun 20, 2017 #

11 AM

Running 44:16 intensity: (18:00 @1) + (26:09 @2) + (7 @3) 7.78 km (5:41 / km) +19m 5:37 / km
ahr:121 max:148 shoes: Asics GT 2000 (15)

hot... with P&O

Sunday Jun 18, 2017 #

9 AM

Roadbiking 1:28:17 [4] 46.3 km (31.5 kph) +709m
shoes: Scott Addict 10

Biennathlon - Roadbiking (14/69)
Started steady in the uphill - saw Corsin ahead at the end of the climb so I pushed ahead to him. Continued together and the group grew larger and larger... On the downhill in the Twannbachschlucht I heard something behind but only saw Corsin when looking back. Turned out that two riders fell one had to go to the hospital (collar bone broken) - Corsin stopped and helped the others.
C • Wow 2

Swimming 36:00 [4] 1.5 km (24:00 / km)
shoes: Mako eXtreme

Biennathlon Swim (26/69)
legs cramping after 10', had to wait a couple minutes and continue easy.
11 AM

Bike Commute 1:35:25 [4] 28.07 km (17.7 kph) +913m
shoes: Scott Spark 20

Biennathlon Bike section (18/69)
Towards the end of the uphill I felt the effort from the roadbike part. Very nice course and trails.
12 PM

Running 55:38 [3] 9.28 km (6:00 / km) +332m 5:05 / km
shoes: Salomon Speedcross 3 (15)

Biennathlon - run (15/69)

I started together with Eva (2nd in the Whomens class) but could not keep up in the uphill. Legs cramping again but could keep it under control.
Also the run course is very nice.

Overall: 14/69 - very happy with my result!

It went very well, except for the cramps. I'm glad that at the Gigathlon the swim will always be my first discipline.

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