Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 28 days ending Feb 28, 2011:

activity	#	time	miles		km		+m
100% trails and roads	13	13:32:48	93.75	(8:40)	150.88	(5:23)	3907
XC skiing, skating	5	10:05:50	78.75		126.74		2056
Backcountry skiing	4	7:34:51	11.63		18.72		3933
Strength workout, body we	3	3:15:00
50% off trails, 50% road	3	2:55:03	17.21	(10:10)	27.69	(6:19)	836
Rollerskiing	3	2:49:50					388
100% off trails	1	1:06:40	6.05	(11:02)	9.73	(6:51)	460
XC skiing, classical	1	47:08	6.97	(6:46)	11.21	(4:12)	156
Total	33	42:07:10	214.36		344.97		11736

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Monday Feb 28, 2011 #

11 AM

100% trails and roads 34:45 [1] 5.51 km (6:19 / km) +261m 5:06 / km
ahr:112 max:128 shoes: Mizuno Rider 13

Yeahhh! Lucias and Stefans baby came this night and is healthy and well!
Spent the night at my brothers place to take care of his girls while he was at the hospital.
Magical moment.

The last 3 weeks were certainly the richest, most lively and most wonderful days of my life. But I am really Tired now .-).

Super condensed summary:
12-13.2 Bachelor party...
17.2 Civil wedding with an all out diner in Désobéissance
18.2 Sandra's 30th birthday
19.2 Wedding
20.2 Departure to the Engadin with 26 US and Finnish friends
20-26.2 Engadin. Wow, what a vacation... but it was too short.
26.2 late evening: Discovery of our genial, heartly but seriously messed up appartment.
27.2 Cleaning up of the appartment (highlight was the popping of hundrets of balloons (about 1.5m high in our bedroom!!) and being on hold to take over the childcare of my brothers girls.
28.2 Waking up at my brothers with the news that Eric is born, happy and healthy :-)))

C • ...most wonderful days of my life 5

Sunday Feb 27, 2011 #

Note
(rest day)

1st day at home. Exhausted from last week. But tonight I have slept for the first time :-)... waking up from coma makes me realize how tired I am.

My brothers wife is pregnant and has her first contractions. We are on hold in case they have to go to the hospital to take care of their girls.

On top of this our appartment has suffered some serious remodelling while we were gone... there is barely one object which is still were it is supposed to be. Really fun and really annoying at the same time :-)... the more time passes the more the fun and the crazyness remains in the memory (like the bouillon in the showerhead... hillarious!)

Saturday Feb 26, 2011 #

11 AM

XC skiing, classical 47:08 11.21 km (4:12 / km) +156m 3:56 / km
ahr:118 max:142

Last tour of our honeymoon. I planned to climb the Val Fex. I was so exhausted that I had to realize it didn't make sense to push through and turned around early. I was feeling well, but I just couldn’t sleep because of my coughing. After three nights of sleep deprivation I finally had to resign to train. It was a bit sad for the gorgeous day in the Engadin. But to share this week with our foreigner friends made is so unique and enjoyable that my small health troubles didn’t bother me that much… I am going home with a big smile.

C • small health troubles 2

Friday Feb 25, 2011 #

9 AM

XC skiing, skating 2:12:36 27.76 km (4:47 / km) +658m 4:16 / km
ahr:128 max:152

Skiing with Tero, Jonne and Manuel.

2 PM

100% trails and roads 58:40 10.0 km (5:52 / km) +280m 5:09 / km
ahr:130 max:154

I planned a rolling run. I still didn't digest my lunch + felt really tired and even with all the good intention it was impossible to run fast... it was more a surviver run.

4 PM

Backcountry skiing 1:21:36 10.29 km (7:56 / km) +923m 5:28 / km
ahr:130 max:153

Climbed Mulets. Took some extra motivation at the beginning to find the energy, but once I was on the run it was fun. Pushed a bit. Pace a bit faster than 1000m/hr.

Thursday Feb 24, 2011 #

9 AM

100% trails and roads 1:36:28 18.32 km (5:16 / km) +390m 4:46 / km
ahr:142 max:193

Run with Janne.

1 PM

XC skiing, skating 1:49:09 27.79 km (3:56 / km) +521m 3:35 / km
ahr:140 max:154

Took the bus to Maloja, climbed one crazy valley behind it and skiied back. Uh, tired. Didn't sleep all night because of a strong cough... Didn't know by then it would only be the beginning

5 PM

Backcountry skiing 1:33:17 [1] 8.43 km (11:04 / km) +879m 7:17 / km
ahr:117 max:135

Climbed Mulets with Manuel. The downhill on the freshly groomed downhill slopes with the headlamps was quite a highlight.

Wednesday Feb 23, 2011 #

10 AM

XC skiing, skating 2:58:23 44.19 km (4:02 / km) +877m 3:40 / km
ahr:140 max:158

Ski with Tero to the Morteratsch glacier and back. Gorgeous!

I wish I could have gone on a pm tour, but I was just too tired.

Tuesday Feb 22, 2011 #

50% off trails, 50% road 1:00:00 [1] 10.0 km (6:00 / km) +200m 5:27 / km

Catching-up-chat-run around the Silvaplana lake with Ross. Quite an adventure on the north side of the lake trying to find a way through the deep snow.

11 AM

XC skiing, skating 2:00:00 27.0 km (4:27 / km)
ahr:140 max:167

My lungs didn't totally recover from my cold, but I just couldn't wait to go out and enjoy myself with our best friends.
Climbed alp da Staz with Sam, Boris and Ross.
We joined Biggins for a few kilometers who was starting his 24h ski adventure... but he was too fast for us! Well, whenever I chicken out of my training, I will think of him. Thanks Greg for the inspiration. http://www.attackpoint.org/viewlog.jsp/user_227/pe...

Monday Feb 21, 2011 #

2 PM

50% off trails, 50% road 48:06 [1] 6.87 km (7:00 / km) +250m 5:55 / km
ahr:127 max:190

Feet are itching. A short and easy jog into the God Surlej to check out how I am doing. Conclusion: not feeling the best ever, but I function. Yet I am not healthy enough to enjoy the exercise. It just needs 1 more day.

Sunday Feb 20, 2011 #

Note
(sick) (rest day)

Travel to the Engadin with 26 of our closest international friends for a week vacation. Overwhelmed... huge smile, very happy and tired.
Of course I am not feeling to well. Still a bit sick and not much sleep ;-)... actually almost none. The wedding went on until 4:30, then some cleaning and when we were finally in bed my brain didn't allow me to fall asleep, so that I could enjoy a bit longer this moment of special happiness and think back about the magic of the day.

Saturday Feb 19, 2011 #

Note
(rest day)

Wedding.
It was even better than I expected... I am wordless. Thanks to everybody's contribution to our most wonderful day!

C • congrats 3

Friday Feb 18, 2011 #

Note
(sick)

Sandra's birthday, and our first day as being officially married, eventhough the real thing will only happen tomorrow.

I am sick. Sore throat, exhausted... and worried about tomorrow. But there is plenty of stuff to do... no possibility to rest. Somehow it works out.

Thursday Feb 17, 2011 #

2 PM

100% trails and roads 28:00 [1] 5.48 km (5:06 / km)
ahr:0 max:0

Little jog to my parents to pick up Sandra's birthday present. Once home I could feel my sore throat coming back. By the evening (civil wedding) it was really bad. Fortunately we such a fancy diner and wine that I was able to forget that I am starting to get sick.

Monday Feb 14, 2011 #

6 PM

100% trails and roads 30:00 [1] 6.36 km (4:43 / km)
ahr:0 max:0

Trying to go for a run. Half sick.

Saturday Feb 12, 2011 #

Note
(sick)

Woke up very tired. I could tell something's wrong. My back is also super achy. In the afternoon I got surprised to go first scuba diving in the lake... I had to take some ibuprofen for my back. Than it went better... and the scuba diving turned out to be a bachelor party which would go on until 4am the next day... crazyness. I will certainly always remeber this day! Thanks!!!

Friday Feb 11, 2011 #

3 PM

100% trails and roads 1:26:32 [1] 12.93 km (6:42 / km) +950m 4:54 / km
ahr:133 max:176 shoes: Mizuno Harrier II

Ran up to La Vue des Alpes. No energy, stomach troubles.
Later I learned that my working collegues were also sick.

Thursday Feb 10, 2011 #

11 AM

Rollerskiing 55:27 +388m
ahr:123 max:191

Montée à Serroue. Fatigué au début puis ça allait bcp mieux à la fin.

6 PM

100% trails and roads 1:13:17 13.15 km (5:34 / km)
ahr:123 max:183 shoes: Mizuno Ronin

Interval training with the CEP on the track.
3x5x400m (rest: 1min/5min).
First few loops in 1:09, than slowly worked my way down to 1:05 for the last one.

Wednesday Feb 9, 2011 #

Note
(rest day)

Total rest day... not fun.

C • No fun??? :'( 3

Tuesday Feb 8, 2011 #

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

CEP training

Monday Feb 7, 2011 #

12 PM

100% trails and roads 1:11:38 15.51 km (4:37 / km) +175m 4:22 / km
ahr:139 max:179 shoes: Mizuno Wave Aero 7

6x5min with Christophe. Fast but not full speed. Felt comfortable. Both of us tired. Speed between 3:10 and 3:20/km.

Sunday Feb 6, 2011 #

11 AM

Backcountry skiing 1:33:43 +1166m
ahr:133 max:156

2x Lombachalp - Augsmatthorn... now this was worth having skis :-). Good tough uphill and a super downhill.
Tried to push a bit. First ascension was a bit slow because I had to find my way, on the second uphill I had 32min for the 550m.
It was another splendid day in the alps... almost bizarre. We ate lunch barefoot and without a shirt on.

C • Crazy crazy just stupendous what you're doing! 1

4 PM

100% trails and roads 1:06:08 9.82 km (6:44 / km) +619m 5:07 / km
ahr:126 max:150 shoes: Mizuno Harrier II

Sunset Waldegg goodbye jog.

6 PM

Strength workout, body we 20:00 [1]

Injury prophylaxis

Saturday Feb 5, 2011 #

11 AM

XC skiing, skating 1:05:42
ahr:127 max:151

Skiing in Lombachalp. Gorgeous day in the alps!!! And suprisingly lots of snow :-))... it was a relieve to see again a thick layer of snow.

2 PM

Backcountry skiing 3:06:15 +965m
ahr:113 max:153

Lombachalp to Waldegg. Tough course. Lots of small ups and downs... snowshoes would have been more appropriate... but this way I could train putting on and off the skins.
Amazing scenery + day in the alps. To bad I was in a hurry and couldn't take full advantage of it. The tour took me over 4hrs.
Came back just on the edge of being dark (Sandra claims it was dark, well but I the flash light was not needed)

C • I was curious... 3

C • changing skins 3

Friday Feb 4, 2011 #

11 AM

100% trails and roads 1:16:57 16.78 km (4:35 / km) +501m 3:59 / km
ahr:137 max:203

Lunch run.

4 PM

Rollerskiing 59:06
ahr:123 max:146

Rollerskiing... spring in the air.

5 PM

100% trails and roads 47:24 9.48 km (5:00 / km) +395m 4:08 / km
ahr:133 max:163 shoes: Mizuno Precision 11

... followed by a run with 12min uphill quite fast (from Vauseyon to Le Gibet, about 270m uphill) and some running drills at the end.

Thursday Feb 3, 2011 #

12 PM

100% off trails 1:06:40 9.73 km (6:51 / km) +460m 5:32 / km
ahr:130 max:150 shoes: Inov-8 Mudclaw 330 0

Run through the woods. Taking the rougher routes.

6 PM

100% trails and roads 1:23:59 16.6 km (5:04 / km) +1m 5:03 / km
ahr:129 max:178 shoes: Mizuno Ronin

Interval with the CEP. Christophe, Baptiste and I did 5x5x 300m. Times in the beginning around 52s, at the end around 49s. It made it quite easier to be three, this way we could just "relax" behind 2/3 of the intervals.

C • Etudes cardiologiques.. 1

Wednesday Feb 2, 2011 #

7 AM

100% trails and roads 59:00 10.95 km (5:23 / km) +335m 4:40 / km
ahr:122 max:144 shoes: Mizuno Rider 13

Morning jog.

12 PM

50% off trails, 50% road 1:06:57 10.82 km (6:11 / km) +386m 5:15 / km
ahr:127 max:147 shoes: Mizuno Harrier II

Lunch break run in the SUN! Drove up to La Vue-des-Alpes to escape the fog (ongoing for weeks)

Tuesday Feb 1, 2011 #

Strength workout, body we 1:25:00 [1]

CEP "strength" training. Basketball, running school, lots of jumps and core strength.

7 AM

Rollerskiing 55:17
ahr:121 max:149

Rollerskiing tour... in February :-(

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