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Training Log Archive: mikee

In the 7 days ending Jun 25, 2017:

activity # timemileskm+mload
  Running4 3:57:54 20.25(11:45) 32.59(7:18) 1468519.8
  Bike2 1:25:29 15.28(10.7/h) 24.6(17.3/h) 419148.7
  Swimming2 1:08:37 1.8(38:05) 2.9(23:40)205.9
  Orienteering1 27:53 2.48(11:13) 4.0(6:58) 2683.7
  Strength1 15:0015.0
  Total10 7:14:53 39.82 64.08 1913973.0
  [1-5]10 7:14:33

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MoTuWeThFrSaSu

Sunday Jun 25, 2017 #

10 AM

Running 1:28:39 intensity: (11:59 @1) + (40:48 @2) + (11:28 @3) + (24:24 @4) 7.77 km (11:25 / km) +1129m 6:37 / km
ahr:140 max:173 shoes: Salomon Speedcross 3 (15)

Runnibg from Weggis to Kaltbad for checking the controlsites for the national race this fall.
6x5' fast (some were split because I had to make sure that renni and I take the same route). In between running back down to renni. Upper part steep with some iron stairs. Nice route and not too warm yet.

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

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