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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  100% trails and roads22 21:48:35 148.19(8:50) 238.49(5:29) 4032
  Strength workout, body we10 10:05:00 5.64 9.08
  XC skiing, skating6 8:21:47
  Orienteering2 3:00:08 16.93(10:39) 27.24(6:37) 1070
  100% off trails2 2:09:45 11.65(11:08) 18.75(6:55) 740
  XC skiing, classical2 2:08:14
  Town orienteering2 1:48:05 9.63(11:14) 15.49(6:59) 145
  25% off road, 75% road1 52:25 7.09(7:23) 11.41(4:36) 25
  50% off trails, 50% road1 36:00 3.62(9:57) 5.82(6:11) 240
  Total44 50:49:59 202.75 326.29 6252

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Sunday Feb 28, 2010 #

9 AM

Orienteering 1:19:25 intensity: (58:57 @1) + (2:33 @2) + (9:56 @3) + (6:56 @4) + (1:03 @5) 10.71 km (7:25 / km) +320m 6:27 / km
ahr:120 max:172 shoes: Inov-8 Mudclaw 270 II

Forest sprint in Martinsflueh... super forest!
C • sprint? 6
2 PM

Town orienteering 57:11 intensity: (40:02 @1) + (56 @2) + (4:30 @3) + (6:03 @4) + (5:40 @5) 8.29 km (6:54 / km) +110m 6:28 / km
ahr:98 max:178 shoes: Mizuno Rider 12 II

Town orienteering in Solothurn... getting tired.

Saturday Feb 27, 2010 #

10 AM

100% trails and roads 1:34:15 intensity: (59:33 @1) + (33:06 @2) + (1:36 @3) 20.11 km (4:41 / km) +310m 4:21 / km
ahr:132 max:155 shoes: Mizuno Rider 12 II

Long run in Bern.
2 PM

Town orienteering 50:54 intensity: (37:10 @1) + (31 @2) + (2:50 @3) + (4:02 @4) + (6:21 @5) 7.2 km (7:04 / km) +35m 6:54 / km
ahr:122 max:181 shoes: Mizuno Rider 12 II

Town sprint in Länggass on a brand new map... suprising, I studied there for 4 years and didn't notice it is actually pretty good terrain for sprint orienteering

Friday Feb 26, 2010 #

5 PM

Strength workout, body we 1:00:00 [1]
shoes: Mizuno Spike 10

Strength workout. Tired.

100% trails and roads 46:00 [1] 8.67 km (5:18 / km)

Jog to the strength training.

Thursday Feb 25, 2010 #

7 AM

100% trails and roads 41:12 intensity: (24:12 @1) + (17:00 @2) 7.58 km (5:26 / km) +270m 4:37 / km
ahr:139 max:203 shoes: Mizuno Rider 12 II

Morning run.
6 PM

100% trails and roads 1:07:42 intensity: (42:59 @1) + (9:04 @2) + (7:42 @3) + (3:18 @4) + (4:39 @5) 11.03 km (6:08 / km)
ahr:126 max:179 shoes: Mizuno Ronin

Interval training with the CEP. 12x1min, 90'' rest.
Distance covered in 1min: 750m to 770m.

Wednesday Feb 24, 2010 #

100% trails and roads 20:00 [1] 3.5 km (5:43 / km) +34m 5:27 / km

Strength workout, body we 32:00 [1]

Core strength while watching the Olympics.

Tuesday Feb 23, 2010 #

5 PM

100% trails and roads 1:18:08 intensity: (43:03 @1) + (2:50 @2) + (8:24 @3) + (5:20 @4) + (18:31 @5) 16.0 km (4:53 / km) +150m 4:40 / km
ahr:131 max:179 shoes: Mizuno Wave Aero 7

Intervals with Sandra and Christophe along the lake. 6x5min, rest:2min. Pace:3:04 to 3:17 min/km.

Monday Feb 22, 2010 #

Strength workout, body we 1:15:00 [1] 4.0 km (18:45 / km)
shoes: Mizuno Rider 12 II

Strength training.

Sunday Feb 21, 2010 #

2 PM

XC skiing, classical 45:41 intensity: (45:24 @1) + (17 @2)
ahr:106 max:142

Gentle sunday xc skiing trip with Sandra.
C • Condratulations! 2

Saturday Feb 20, 2010 #

1 PM

100% trails and roads 55:21 intensity: (43:15 @1) + (3:56 @2) + (3:05 @3) + (5 @4) + (5:00 @5) 7.34 km (7:32 / km) +320m 6:11 / km
ahr:118 max:165

11x30'' uphill intervals on a paved road. Rest: walking/jogging down (+- 1'45''). Pretty tough.
Actually, I planed only 10reps, but apparently looking at my workout on the computer it is pretty difficult to count to 10...
C • One rep for each finger 2
5 PM

XC skiing, skating 1:32:04 intensity: (27:05 @1) + (1:02:30 @2) + (2:29 @3)
ahr:141 max:155

XC skiing. 2cm of light fresh snow on the hard track :-)

Friday Feb 19, 2010 #

9 AM

Strength workout, body we 1:20:00 [1] 5.0 km (16:00 / km)
shoes: Mizuno Rider 12 II

Strength training with Sandra. Warm up run, jumps and weights.
4 PM

100% off trails 1:30:40 [2] 13.79 km (6:34 / km) +510m 5:33 / km
ahr:143 max:158 shoes: Inov-8 Mudclaw 270 V

Run through the woods. Set an alarm to beep when my heart rate is under 140... hard workout: had to push quite a bit in the beginning to get into the zone, downhills and green sections were almost full speed and no rest at the end when I got tired...
Snow partly up to my shin!
...fun training!!!

Thursday Feb 18, 2010 #

12 PM

100% off trails 39:05 intensity: (35:56 @1) + (3:09 @2) 4.96 km (7:53 / km) +230m 6:24 / km
ahr:126 max:147 shoes: Mizuno Harrier II

Run through the woods... quite a bit of snow.
6 PM

100% trails and roads 1:15:49 intensity: (46:37 @1) + (3:10 @2) + (5:57 @3) + (4:52 @4) + (15:13 @5) 14.49 km (5:14 / km)
ahr:129 max:191 shoes: Mizuno Wave Aero 7

Track intervals with the CEP and the regional orienteering team.
3x(5' fast- 1' rest- 2' fast) 3' rest, 3x1'-1' rest.

Wednesday Feb 17, 2010 #

7 AM

100% trails and roads 1:17:00 intensity: (42:00 @1) + (35:00 @2) 14.01 km (5:30 / km) +360m 4:52 / km
shoes: Mizuno Harrier II

Morning run. Not too quick: quite a bit of fresh snow and tired legs.
6 PM

XC skiing, classical 1:22:33 intensity: (1:18:07 @1) + (4:08 @2) + (18 @3)
ahr:124 max:159

XC skiing on la Vue-des-Alpes... took it easy. Tired.

Tuesday Feb 16, 2010 #

7 AM

100% trails and roads 19:00 [1] 2.74 km (6:55 / km) +80m 6:03 / km
shoes: Mizuno Harrier II

Little morning jog.
8 AM

Strength workout, body we 15:00 [1]

Core strength... tight on schedule... watch too long into the night olympics.
3 PM

100% trails and roads 1:19:23 intensity: (45:17 @1) + (3:13 @2) + (8:12 @3) + (10:22 @4) + (12:19 @5) 13.72 km (5:47 / km) +250m 5:18 / km
ahr:126 max:174 shoes: Mizuno Rider 12 II

Interval training with Sandra and Christophe. 8x3', rest 2'. Christophe kickked my butt.

Monday Feb 15, 2010 #

Strength workout, body we 1:30:00 [1]
shoes: Mizuno Spike 10

Strength training in Bern led by master of disaster: Phil
Great training, thanks.
7 PM

100% trails and roads 42:00 intensity: (20:00 @1) + (22:00 @2) 8.47 km (4:58 / km) +160m 4:32 / km
ahr:144 max:221

Evening jog.

Sunday Feb 14, 2010 #

12 PM

XC skiing, skating 1:49:47 intensity: (1:17:17 @1) + (21:51 @2) + (5:44 @3) + (1:26 @4) + (3:29 @5)
ahr:130 max:219

Family reunion on xc skis.
8 PM

50% off trails, 50% road 36:00 intensity: (25:00 @1) + (11:00 @2) 5.82 km (6:11 / km) +240m 5:08 / km

Evening run with running drills at the end.

Saturday Feb 13, 2010 #

2 PM

25% off road, 75% road 26:43 intensity: (23:18 @1) + (2:38 @2) + (39 @3) + (8 @4) 3.61 km (7:25 / km)
ahr:103 max:166 shoes: Mizuno Gore-tex

Warm up for the cross.

25% off road, 75% road 25:42 intensity: (9 @1) + (8 @2) + (19 @3) + (1:36 @4) + (23:30 @5) 7.81 km (3:17 / km) +25m 3:14 / km
ahr:173 max:178 shoes: Mizuno Wave Kaze

Cross de Planeyse. XC running race. Frozen/snowy ground. Pretty fast conditions. Lost about 1min to Jérôme Schaffner... knowing his shape I guess it wasn't too bad of a race for me. But who knows, there weren't enough people of my strength to compare my effort with. Anyway, I felt quite ok during the whole race. It was fun and it was a good training. I tried to keep splits of my laps every 2km (it turned out to be less according to my gps): 6:03, 6:16, 6:18, 6:12.

100% trails and roads 32:02 intensity: (31:24 @1) + (22 @2) + (16 @3) 4.09 km (7:49 / km)
ahr:118 max:164 shoes: Mizuno Gore-tex

Cool down.

Friday Feb 12, 2010 #

Strength workout, body we 1:13:00 [1]

Strength training with Sandra. Took it a little easy... I'm a bit tired and I would rather not have sore muscles tomorrow as I am running a xc running race.
5 PM

XC skiing, skating 2:25:00 [1]

XC skiing with backpack towards a well deserved cheese Fondue in the Métairie de Bienne.

Thursday Feb 11, 2010 #

4 PM

100% trails and roads 1:21:00 intensity: (50:54 @1) + (2:50 @2) + (16:10 @3) + (7:12 @4) + (3:54 @5) 17.42 km (4:39 / km) +210m 4:23 / km
ahr:127 max:184

Interval training with Christophe. 3x(10x30'' fast -30'' jog pace), rest 5min.
I planed to do 4 sets... but chickened out.

Wednesday Feb 10, 2010 #

7 AM

100% trails and roads 59:56 intensity: (58:56 @1) + (1:00 @2) 9.92 km (6:03 / km) +290m 5:16 / km
ahr:121 max:146 shoes: Mizuno Harrier II

Morning run. Uh, really cold, tough to get out of the feathers in those conditions.
6 PM

100% trails and roads 1:19:00 [2] 16.42 km (4:49 / km) +390m 4:18 / km
ahr:181 max:232 shoes: Mizuno Harrier II

Evening run.

Tuesday Feb 9, 2010 #

7 AM

100% trails and roads 30:00 [1] 5.22 km (5:45 / km) +140m 5:04 / km
shoes: Mizuno Harrier II

Morning jog.

Strength workout, body we 20:00 [1] 0.08 km (4:13:10 / km)

Core strength... could smell the breakfast coffee waiting for me while doing the exercices...mmh.
4 PM

100% trails and roads 1:19:57 intensity: (47:25 @1) + (6:10 @2) + (8:45 @3) + (4:20 @4) + (13:17 @5) 15.89 km (5:02 / km) +140m 4:49 / km
ahr:134 max:186 shoes: Mizuno Rider 12 II

Intervals with Sandra and Christophe. 2', 5', 10', 3', 2', 1'. Rest 1', 2', 3', 1', 1'.
Pfew, got lucky with the conditions. It was snowing hard but it didn't stick yet to the road... a few hours later the roads looked quite different.

Monday Feb 8, 2010 #

Strength workout, body we 1:30:00 [1]
shoes: Mizuno Spike 10

Strength training in Bern again. It has been a month this last time I was attending this training.... felt quite tough and
7 PM

100% trails and roads 43:00 intensity: (31:04 @1) + (11:56 @2) 6.83 km (6:18 / km) +180m 5:34 / km
shoes: Mizuno Harrier II

Easy evening jog. Footing quite difficult because of icy trails.

Sunday Feb 7, 2010 #

12 PM

100% trails and roads 59:50 intensity: (36:20 @1) + (5:20 @2) + (8:46 @3) + (5:22 @4) + (4:02 @5) 11.6 km (5:09 / km) +100m 4:57 / km
ahr:137 max:176

12x1min intervals. 1-1.5min rest. Too little rest to be able to run full speed.
Foot hurt quite a bit in the warm up and cool down, but during the intervals it was alright.
4 PM

XC skiing, skating 49:56 intensity: (6:25 @1) + (27:18 @2) + (16:13 @3)
ahr:147 max:163

Evening xc skiing. Short on time so went a bit faster... it was fun not to hold back, eventhough I was a bit tired from the intervals.

Saturday Feb 6, 2010 #

1 PM

Orienteering 1:40:43 intensity: (53:06 @1) + (22:38 @2) + (23:51 @3) + (1:08 @4) 16.53 km (6:06 / km) +750m 4:58 / km
ahr:132 max:168 shoes: Inov-8 Mudclaw 270 II

Hamme OL. Jammed my leg after 1/3 of the race. As it wouldn't stop hurting even after 10min I took it safe and quit the race. 1 day later the ankle is still stiff/sore, but there is certainly no damage.

Friday Feb 5, 2010 #

Strength workout, body we 1:10:00 [1]

Strength training with Sandra... took it easy... but I know I will have sore muscles tomorrow.
5 PM

100% trails and roads 1:35:00 [1] 16.0 km (5:56 / km) +380m 5:18 / km
shoes: Inov-8 Roclite 312 GTX

"Business" evening run with Pierre Socchi... having a meeting while training is a nice way to do it.

Thursday Feb 4, 2010 #

1 PM

XC skiing, skating 40:00 [2]

XC skiing over the lunch break... wow, perfect conditions... snow like cotton under the foot, perfect blue sky, great tracks.
5 PM

XC skiing, skating 1:05:00 [1]

Sunset XC skiing with Sandra in les Bugnenets. It was so nice over lunch that I had to get Sandra up... We weren't disappointed in the evening... just magical.

Wednesday Feb 3, 2010 #

100% trails and roads 53:00 [1] 7.46 km (7:06 / km) +268m 6:01 / km

Evening run. Difficult to move, really tired.

Monday Feb 1, 2010 #

Note

Arrived home in the morning. Jet-lag hit me stronger than planned. Tough day.

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