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Training Log Archive: mikee

In the 7 days ending Aug 4:

activity # timemileskm+mload
  Roadbiking2 4:28:46 70.36(15.7/h) 113.24(25.3/h) 1293509.0
  Running2 55:17 6.35(8:42) 10.22(5:25) 8896.5
  Swimming1 34:14 0.93(36:44) 1.5(22:49) 4102.7
  Orienteering1 20:28 2.4(8:31) 3.87(5:17) 1390.7
  Bike Commute1 13:04 3.43(15.8/h) 5.53(25.4/h) 2239.2
  Total6 6:31:49 83.48(4:42) 134.35(2:55) 1421838.1
  [1-5]6 6:20:40

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MoTuWeThFrSaSu

Sunday Aug 4 #

10 AM

Running warm up/down 15:12 intensity: (3:05 @1) + (4:42 @2) + (7:10 @3) + (15 @4) 2.37 km (6:24 / km) +68m 5:36 / km
ahr:136 max:160 shoes: Salomon Speedcross 4 (17)

Orienteering 20:28 intensity: (18 @1) + (9 @2) + (2:54 @3) + (4:11 @4) + (12:56 @5) 3.87 km (5:17 / km) +13m 5:12 / km
ahr:185 max:208 shoes: Salomon Speedcross 4 (17)

SOW - day 1 - Gstaad
Perfect until the 8th control, where I was in 1st place. Then: complete blackout (entered the wrong street). 4‘ misstake - jogged the rest of the course.

Friday Aug 2 #

12 PM

Running 40:05 intensity: (9:33 @0) + (2:15 @1) + (27:27 @2) + (50 @3) 7.85 km (5:07 / km) +20m 5:03 / km
ahr:114 max:146

Thursday Aug 1 #

1 PM

Roadbiking 2:46:32 intensity: (12 @0) + (35:59 @1) + (1:33:05 @2) + (35:52 @3) + (1:24 @4) 76.08 km (27.4 kph) +642m
ahr:129 max:162 shoes: Scott Addict 10

With renni to the family party in Meggen. Ice cream in Luzern ;-).
6 PM

Swimming 34:14 [3] 1.5 km (22:49 / km) +4m 22:31 / km

Nice open water swim in Meggen.

Tuesday Jul 30 #

7 AM

Bike Commute 13:04 [3] 5.53 km (25.4 kph) +22m
shoes: Scott Addict 10

5 PM

Roadbiking 1:42:14 intensity: (1:24 @0) + (45:28 @1) + (38:49 @2) + (15:58 @3) + (35 @4) 37.17 km (21.8 kph) +651m
ahr:120 max:161 shoes: Scott Addict 10

With O -> Wasen -> Home

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