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Training Log Archive: mikee

In the 7 days ending May 13:

activity # timemileskm+mload
  Roadbiking6 16:23:25 226.34(13.8/h) 364.26(22.2/h) 66381816.8
  Running3 2:49:19 13.29(12:44) 21.39(7:55) 1156370.5
  Orienteering3 2:31:42 10.67(14:13) 17.18(8:50) 709437.9
  Swimming1 26:44 0.96(27:45) 1.55(17:15)80.2
  Total9 22:11:10 251.27(5:18) 404.38(3:18) 85032705.4
  [1-5]9 22:06:08

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MoTuWeThFrSaSu

Sunday May 13 #

11 AM

Running 14:28 intensity: (3:41 @1) + (9:23 @2) + (1:24 @3) 1.65 km (8:45 / km) +96m 6:47 / km
ahr:125 max:142

Orienteering 1:08:49 intensity: (29 @1) + (28:14 @2) + (39:30 @3) + (36 @4) 8.73 km (7:53 / km) +360m 6:32 / km
ahr:141 max:161 shoes: VJ Integrator (15)

Tesserete - Nat OL - H45 - (21/45)
Flasche leer...

Saturday May 12 #

10 AM

Running 2:17:46 intensity: (21:26 @1) + (52:29 @2) + (1:03:51 @3) 17.95 km (7:41 / km) +993m 6:01 / km
ahr:135 max:158 shoes: Salomon Speedcross 4 (17)

Monte Bar with Röfe.

Swimming 26:44 [3] 1.55 km (17:15 / km)

Friday May 11 #

9 AM

Roadbiking 4:34:48 intensity: (1:30:30 @1) + (1:27:58 @2) + (1:30:11 @3) + (5:09 @4) + (1:00 @5) 95.04 km (20.8 kph) +2406m
ahr:124 max:187 shoes: Scott Addict 10

Alpe di Neggia with Röfe and Darrell. Very nice ride wih a tough climb. We got into a thunderstorm about 20‘ from being back to the hotel.

Thursday May 10 #

12 PM

Running 17:05 intensity: (31 @0) + (8:49 @1) + (6:19 @2) + (1:26 @3) 1.79 km (9:34 / km) +67m 8:03 / km
ahr:114 max:145

Orienteering 17:29 intensity: (25 @1) + (11 @2) + (5:13 @3) + (10:17 @4) + (1:23 @5) 3.06 km (5:43 / km) +111m 4:50 / km
ahr:162 max:176

Sprint champs H45 (15/58)
Very good start until the 9th control. Then I read to the wrong control and ran pasts the control I was supposed to take. 1‘ lost until I realized what had happened and returned to my control. However, I wouldn’t have had a chance to keep this sped on the uphill part of the course.

Wednesday May 9 #

9 AM

Roadbiking 1:20:11 intensity: (21:16 @1) + (52:45 @2) + (6:10 @3) 33.82 km (25.3 kph) +461m
ahr:124 max:150 shoes: Scott Addict 10

To Serpiano, watching the middle distance EOC.
2 PM

Roadbiking 1:22:17 intensity: (1:30 @0) + (29:22 @1) + (5:00 @2) + (46:25 @3) 31.72 km (23.1 kph) +771m
ahr:120 max:150 shoes: Scott Addict 10

Back home, got into a thunderstorm 15‘ before I was back.

Tuesday May 8 #

11 AM

Roadbiking 1:16:15 intensity: (1:59 @0) + (39:02 @1) + (34:46 @2) + (28 @3) 23.04 km (18.1 kph) +528m
ahr:112 max:143 shoes: Scott Addict 10

2 PM

Orienteering 1:05:24 intensity: (1:08 @1) + (4:55 @2) + (52:48 @3) + (6:33 @4) 5.39 km (12:07 / km) +238m 9:56 / km
ahr:150 max:165 shoes: VJ Integrator (15)

Roadbiking 1:33:25 intensity: (1:02 @0) + (31:59 @1) + (57:11 @2) + (2:33 @3) + (40 @4) 32.5 km (20.9 kph) +511m
ahr:120 max:164 shoes: Scott Addict 10

Monday May 7 #

10 AM

Roadbiking 6:16:29 intensity: (2:34:53 @1) + (2:36:52 @2) + (1:04:44 @3) 148.13 km (23.6 kph) +1962m
ahr:119 max:158 shoes: Scott Addict 10

Astano -Lugano - Centovalli - Arcegno - Ascona - Ceneri - Arosio - Astano

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