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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 29 days ending Feb 29, 2008:

activity # timemileskm+m
  100% trails and roads16 15:52:00 110.98(8:35) 178.6(5:20) 3901
  Orienteering8 13:19:00 86.48(9:14) 139.17(5:44) 3035
  Strength workout, body we11 8:34:00
  XC skiing, skating2 4:10:00
  Running school7 3:20:00 0.87 1.4
  25% off road, 75% road4 2:49:00 17.71(9:33) 28.5(5:56) 915
  Town orienteering2 2:25:00 15.66(9:16) 25.2(5:45) 60
  Aquajog2 1:40:00
  50% off trails, 50% road1 48:00 3.11 5.0 100
  100% off trails1 15:00 1.62(9:17) 2.6(5:46) 150
  Total28 53:12:00 236.41 380.47 8161

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Friday Feb 29, 2008 #

100% trails and roads intervals 1:30:00 intensity: (55:00 @1) + (10:00 @2) + (25:00 @5) 14.8 km (6:05 / km) +115m 5:51 / km
shoes: Mizuno Elixir 2

8x1000m on the track.
I planned to do 6x1000m on the indoor track. But when Sandra and I arrived to the gymnastic hall our disappointment was big as the track was reserved. So we had to go outside, eventhough the track was wet and windy.
My times:
2.58
3.03
3.06
3.10
3.05
3.02
Rest 200m walk/jog: about 2.30

By the time we were finished with our workout the indoor track was available... so we went inside for 2x1000m for fun. My times:
2.59
2.58
It was a nice feeling to run on a dry and fast track after doing 6x1000m on a slippery surface.
C • braves tempo!!! 2

50% off trails, 50% road 28:00 [1] 5.0 km (5:36 / km) +100m 5:05 / km
shoes: Mizuno Spikes MD

Tried my new spikes shoes out. They are made for the track, but I plan to wear them on a xc race... so I went through rough surfaces... they seem to do well. I am looking forward to try them out in a race on Sunday.

50% off trails, 50% road 20:00 [1]

Core strength training.

Thursday Feb 28, 2008 #

100% off trails 15:00 [1] 2.6 km (5:46 / km) +150m 4:29 / km
shoes: Inov-8 Mudclaw 330 0

Warm up loop for the O training.

Orienteering 46:00 intensity: (11:00 @1) + (20:00 @2) + (15:00 @3) 7.9 km (5:49 / km) +320m 4:51 / km
shoes: Inov-8 Mudclaw 330 0

After my last patient I jumped into the car to do an O training on a reduced map in Bütikofen Süd. Fortunately I didn't wait in between, otherwise I think I would have had serious troubles to get started again... slept really badly and so was also my energy level. I felt dizzy while orienteering.

Strength workout, body we 1:00:00 [1]
shoes: Brooks Racer

The usual strength training with Sandra.
A short nap before the training helped a lot.

Running school 30:00 [1]
shoes: Brooks Racer

Jumps and running drills integrated in the strength training.

Wednesday Feb 27, 2008 #

Aquajog 50:00 [1]

Early aquajogging with Sandra.

100% trails and roads 1:20:00 intensity: (40:00 @1) + (40:00 @2) 16.8 km (4:46 / km) +445m 4:12 / km
shoes: Asics DS Trainer

Night run. I let it roll.

Tuesday Feb 26, 2008 #

25% off road, 75% road 44:00 intensity: (25:00 @1) + (19:00 @2) 7.8 km (5:38 / km) +155m 5:08 / km
shoes: New Balance 1024

Morning jog before work... how nice, first morning jog before work this winter where I didn't need a headlamp.

100% trails and roads intervals 1:31:00 intensity: (41:00 @1) + (5:00 @2) + (15:00 @3) + (25:00 @4) + (5:00 @5) 17.7 km (5:08 / km) +666m 4:20 / km
shoes: Saucony Trigon 5 Guide

Intervals. 3x15min always faster, 5min rest. Started the intervals in Biel and ended them in Magglingen: uphill intervals.

Monday Feb 25, 2008 #

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

The usual Monday morning strength training in Bern.

Running school 30:00 [1]

Integrated in the strength training.

100% trails and roads 1:02:00 intensity: (52:00 @1) + (10:00 @2) 12.0 km (5:10 / km) +335m 4:32 / km
shoes: Mizuno Elixir 2

Evening run.

Sunday Feb 24, 2008 #

100% trails and roads 36:00 [1] 6.1 km (5:54 / km) +150m 5:15 / km
(rest day) shoes: Mizuno Inspire 4

Footing back at home in best April-Mai weather! Something's wrong!

Strength workout, body we 21:00 [1]

Core strength with Sandra.

Saturday Feb 23, 2008 #

100% trails and roads 30:00 [1] 5.5 km (5:27 / km) +50m 5:13 / km
(rest day) shoes: Saucony Trigon 5 Guide

Footing before the town O training in Villafranca. Oppla, muscles are quite stiff. The unusual big amount of orienteering in the past days is doing its effect.

Town orienteering 25:00 [1] 4.5 km (5:33 / km) +50m 5:16 / km
shoes: Saucony Trigon 5 Guide

Town orienteering training in Villafranca. We had to start at sunrise to make the flight back home to Switzerland. Nice experience to orienteering in the slowly awakening picturesque Spanish town.

Friday Feb 22, 2008 #

Orienteering tempo 1:23:00 intensity: (36:00 @1) + (4:00 @2) + (3:00 @3) + (15:00 @4) + (25:00 @5) 15.37 km (5:24 / km) +100m 5:14 / km
shoes: Inov-8 Mudclaw 270 II

One man relay in Parque de la Atalaya. Lost some time on the 2nd and last loop searching a single tree in a bunch of 2 meter high sick bushes with Dani... and we lost here our chances to finish in the lead. Mätthu M. won.
Very flat terrain with one part very fast open pine trees and the other one was semi open... partly quite bad visibility and runability: good technical and high speed running training.

Orienteering 47:00 intensity: (27:00 @1) + (20:00 @2) 7.0 km (6:43 / km) +200m 5:53 / km
shoes: Inov-8 Mudclaw 270 II

Partner training with Dani in the backyard forest of Cordoba. We took it easy. Felt pretty rusty in the beginning (morning fast training left some traces) but quite good by the end of the training.

Strength workout, body we 20:00 [1]

Core strength with Steff Zingg in the corridors of the hotel... got plenty of encouragements...

Note

Training analyze of the training camp: in the last 7 days in Spain I trained 15,5 hours and 150km, mainly orienteering. About 20% were at a faster pace than extensive endurance.
I am very satisfied with those numbers. Now I will have to rest a couple of days. Then I will have 2 weeks until the Swiss XC Champs. I will train 1 week pretty hard and rest one week to be in an optimal shape for this race.

Thursday Feb 21, 2008 #

Orienteering 1:20:00 intensity: (8:00 @1) + (57:00 @2) + (15:00 @3) 16.4 km (4:53 / km) +495m 4:14 / km
shoes: Inov-8 Mudclaw 270 II

Long legs training in La Jarosa. Amazingly fast terrain... taking trails is not any faster than running under the semi open olive tree fields.

Orienteering 51:00 intensity: (24:00 @1) + (27:00 @2) 6.0 km (8:30 / km) +300m 6:48 / km
shoes: Inov-8 Mudclaw 270 II

Middle distance training in Cerro del Hierro. What a contrast to the morning... mining area with sick bushes and thorns... lost many minutes trying to force a way through the greens... moderately enthusiastic about this kind of orienteering. Eventhough I must say the topography would be great... the terrain only needs a bush fire that cleans up all the thorny stuff.

Wednesday Feb 20, 2008 #

Town orienteering tempo 14:00 [5] 3.7 km (3:47 / km) +10m 3:44 / km

Sprint training day!
First sprint in the Parque del Alamillo on Isla Cajuta.
Lost +- 1min20 to Dani! That is a lot! He had a margin of 40 seconds on David the 2nd of the team. I finished +-5th...
I lost time on one obvious route choice, searching for one control and starting too slow.

Town orienteering 16:00 intensity: (8:00 @4) + (8:00 @5) 4.0 km (4:00 / km)
shoes: Mizuno Elixir 2

Night town orienteering race in downtown Sevilla. Really fun! Astonishingly the people were seldom annoyed by us but most often cheery.

Town orienteering 1:30:00 intensity: (1:05:00 @1) + (25:00 @2) 13.0 km (6:55 / km)
shoes: Mizuno Elixir 2

Warm up and cool down for the 2 sprints.

Tuesday Feb 19, 2008 #

Orienteering 1:24:00 [1] 14.2 km (5:55 / km) +300m 5:21 / km
shoes: Inov-8 Mudclaw 270 II

Arrived in Sevilla. We will stay here until Friday.
Compass training in Esparragal norte on a reduced map. No steam in my system... took it easy.

Orienteering 1:04:00 intensity: (19:00 @1) + (27:00 @2) + (18:00 @3) 10.0 km (6:24 / km) +270m 5:38 / km
shoes: Inov-8 Mudclaw 270 II

Partner training with Mätthu M. in Esparragal sur. I learned I have to work on my fluidity while orienteering in comparison to him.

Monday Feb 18, 2008 #

Orienteering 1:07:00 intensity: (37:00 @1) + (28:00 @2) + (2:00 @3) 12.0 km (5:35 / km)
shoes: Inov-8 Mudclaw 270 II

Very nice technical training on our travel between Puertollano and Sevilla 50km north of Cordoba on the map named Pedroche.
Very well runable terrain with a lot of stones.

100% trails and roads 25:00 [1] 4.0 km (6:15 / km)
shoes: Saucony Trigon 5 Guide

Footing with Steff Zingg, Biit Z. and Mätthu N. when we arrived in Sevilla after a long day travelling... but a warm sun welcomed us in Sevilla :-).

Strength workout, body we 45:00 [1]

20min of core strength. Than Biit and I smuggled in the weight room of our accommodation where a bunch of international top rowers were doing there strength workout... we felt really really small doing our only 100kg squads and jumps.

Sunday Feb 17, 2008 #

25% off road, 75% road 15:00 [1] 2.0 km (7:30 / km) +150m 5:27 / km
shoes: Mizuno Elixir 2

Tried to catch the sunrise on the neighboring hill from our hotel... but I was too early.

Orienteering 1:07:00 intensity: (28:00 @2) + (5:00 @3) + (11:00 @4) + (23:00 @5) 11.7 km (5:44 / km) +250m 5:10 / km
shoes: Inov-8 Mudclaw 270 II

Middle distance in the same terrain as the WRE from the day before. Managed to miss again my first control. Too many time I made little search actions. Lost about 4min to Dani.

Orienteering 48:00 intensity: (27:00 @2) + (4:00 @3) + (5:00 @4) + (12:00 @5) 7.7 km (6:14 / km) +100m 5:51 / km
shoes: VJ Intergrator 6

Chase start from the morning... the one control was really green and diffuse... a whole bunch of us gathered together there and than I was able to pull away and finish in the lead.

Saturday Feb 16, 2008 #

Orienteering 2:00:00 intensity: (29:00 @1) + (11:00 @2) + (5:00 @3) + (25:00 @4) + (50:00 @5) 22.5 km (5:20 / km) +500m 4:48 / km
shoes: Inov-8 Mudclaw 270 II

WRE in Puertollano on the map Dehesa Boyal Oeste.
Very little details and sometimes quite bad visibility... and often you had to find your control on the one bush mapped out of the tons in the terrain. Got quite frustrated by the 7th time I had to search a bush in a bush. Anyway, seems like Mätthu M. didn't have too much troubles winning with 4min ahead of Dani. I finished 8.5min behind!

Friday Feb 15, 2008 #

100% trails and roads 45:00 intensity: (30:00 @1) + (15:00 @2) 8.5 km (5:18 / km) +150m 4:52 / km
shoes: Saucony Trigon 5 Guide

Kick off of a 1 week training camp with the Swiss team in southern Spain.
Rest stop jogging with the whole team to the windmills of Don Quijote on our way from the airport of Madrid to Puertollano where we will compete at competitions over the weekend. After that we will move on to Sevilla.

Thursday Feb 14, 2008 #

100% trails and roads 55:00 intensity: (35:00 @1) + (20:00 @2) 9.8 km (5:37 / km) +275m 4:55 / km

Run in Cormondrèche.

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

The usual strength workout.

Running school 30:00 [1]

The usual stuff.

Wednesday Feb 13, 2008 #

Aquajog 50:00 [1]

Early morning Ajog.

Strength workout, body we 23:00 [1]

Core strength in the swim suit watching the sunrise... life's good!

100% trails and roads 1:19:00 intensity: (29:00 @1) + (20:00 @2) + (20:00 @4) + (10:00 @5) 15.0 km (5:16 / km) +475m 4:33 / km

Intervals in Cormondrèche. 10min, 2x5min and 3x3min full speed. 2min rest.
Planned to do them up the Montagne de Montmollin. But my headlamp died after 2/3 of the training, so I had to finish the intervals on some paved roads.

Tuesday Feb 12, 2008 #

100% trails and roads 1:14:00 intensity: (1:00:00 @1) + (14:00 @2) 14.8 km (5:00 / km) +335m 4:29 / km

Evening run. Test if I am healthy again. Feeling not too bad. Tomorrow I can do intervals.
The weather is really cold so I used a mouth piece to warm the air so that I can conserve my "weak" lungs.

Monday Feb 11, 2008 #

Strength workout, body we 1:00:00 [1]
(sick)

The usual strength training. Not feeling really good. Got a cold.

Running school 30:00 [1]

Running drills in the strength training.

Sunday Feb 10, 2008 #

100% trails and roads 1:01:00 intensity: (25:00 @1) + (36:00 @2) 13.8 km (4:25 / km) +30m 4:22 / km
(sick) shoes: Saucony Trigon 5 Guide

Jog along the Aare from Bern. Feeling the first symptoms of a cold.
During the day the cold made itself more apparent. I had to give up the idea of doing a longish xc ski tour in the afternoon.

Saturday Feb 9, 2008 #

XC skiing, skating 1:36:00 intensity: (1:12:00 @1) + (24:00 @2)

Climbed the Chasseral before breakfast. Highest mountain of the Swiss Jura... but not so impressive anyway (1609m high and 600m ascent with skies I believe). Awesome conditions... hard packed snow allowing to ski everywhere and not a single cloud in the sky... amazing view on the quite a bit higher mountains of the Alps.

Fortunately my Achilles tendon doesn't hurt in the skating ski boots... promising fact.

Friday Feb 8, 2008 #

100% trails and roads 49:00 [1] 7.5 km (6:32 / km) +260m 5:34 / km
shoes: New Balance 1024

Morning jog up to Hohmatt.

25% off road, 75% road 17:00 intensity: (12:00 @1) + (5:00 @2) 2.5 km (6:48 / km) +120m 5:29 / km
shoes: Inov-8 Mudclaw 330 0

Warm up for the local race Bern by night.

25% off road, 75% road race 49:00 intensity: (9:00 @3) + (30:00 @4) + (10:00 @5) 9.5 km (5:09 / km) +270m 4:31 / km
ahr:161 max:174 shoes: Inov-8 Mudclaw 330 0

Night O race "Bern By Night" on the map Mengestorfberg. A lot of small indistinct trails and quite green tough areas made the orienteering race more like an interval training, especially because it was at night (it is more difficult to have a rythm). Really fun training.
It was a mass start. After a few smaller mistakes in the beginning I was able to break away in the lead.

After the race my Achilles tendon insertion started hurting quite a bit. I will have to be careful the next days. I guess the warmth in Lanzarote was more friendly to such kind of problems.

Thursday Feb 7, 2008 #

100% trails and roads 20:00 [1] 2.8 km (7:09 / km) +40m 6:40 / km
shoes: Inov-8 Mudclaw 330 0

Warm up and cool down for the orienteering training.

Orienteering 42:00 intensity: (22:00 @2) + (20:00 @3) 8.4 km (5:00 / km) +200m 4:28 / km
shoes: Inov-8 Mudclaw 330 0

Orienteering training with Bee close to Herzogenbuchsee. Phyisically not fit and mental problems as I was still digesting my lunch and I my brain was in standby.

Strength workout, body we 1:00:00 [1]
shoes: Saucony Tangent 2

We jumped in the car after the orienteering training to drive up to "End der Welt" to go on with the next training... this time indoors... and it took quite a bit more motivation to do it than orienteering in the sun.

Running school 30:00 [1]
shoes: Saucony Tangent 2

Running school and jumps integrated in the strength training.

Wednesday Feb 6, 2008 #

100% trails and roads 1:06:00 intensity: (1:00:00 @1) + (6:00 @2) 11.0 km (6:00 / km) +480m 4:56 / km
shoes: Mizuno Elixir 2

Evening jog down to Biel and up again.
Feeling physically quite dead. My leg hurt too. No clue why. The past days where supposed to be a recovery phase.

Running school 20:00 [1] 1.4 km (14:17 / km)
shoes: Mizuno Elixir 2

Secret russian running drills integrated in the jogging.

Tuesday Feb 5, 2008 #

100% trails and roads 1:29:00 intensity: (48:00 @1) + (6:00 @2) + (8:00 @3) + (12:00 @4) + (15:00 @5) 18.5 km (4:49 / km) +95m 4:41 / km
shoes: Saucony Trigon 5 Guide

Intervals with the athletic club from Biel. Unfortunately almost everybody is injured... so I was running the intervals alone.
We did 20' middle tempo, 5' rest, than 5', 4', 3', 2', 1' full speed with each time 2' rest.

Monday Feb 4, 2008 #

Strength workout, body we 1:00:00 [1]
shoes: Brooks Racer

Back to Bern for the usual Monday morning strength training led by Thomas B. After doing this training 3 times without a coach I noticed today how much more intensive (and better) the training is when Thomas is leading the workout.

Running school 30:00 [1]
shoes: Brooks Racer

Running school integrated in the strength workout.

25% off road, 75% road 44:00 [1] 6.7 km (6:34 / km) +220m 5:38 / km
shoes: Inov-8 Mudclaw 330 0

Evening jog in 5 cm of fresh snow :-)

Sunday Feb 3, 2008 #

Note
(rest day)

No time for my planed recovery jog... my mother's 60th Birthday and a season planing meeting with my coaches filled my day... there are more important things than training...

Saturday Feb 2, 2008 #

XC skiing, skating 2:34:00 intensity: (1:07:00 @1) + (16:00 @2) + (26:00 @3) + (40:00 @4) + (5:00 @5)

Ski-O Swiss Champs in Sparenmoos. First ski-O since 2003 (!). It was about time, it was really fun. I didn't plan to seriously compete, but since my brother made the effort to wax my skies I decided I would compete at a 100%... and I actually did much better than I expected. I felt pretty good racing and I finished 2nd! I guess there are things you just don't forget how to do.
C • Congratulations on excellen... 2

Friday Feb 1, 2008 #

Strength workout, body we 45:00 [1]
(rest day)

Short version of the usual strength workout.

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