Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Apr 30, 2007:

	activity	#	time	miles		km		+m
	Orienteering	17	24:05:00	127.26	(11:21)	204.8	(7:03)	4755
	100% trails and roads	17	14:28:00	103.58	(8:23)	166.7	(5:12)	2330
	Bike or Hometrainer	3	3:50:00
	Strength workout, body we	7	3:07:00
	50% off trails, 50% road	4	2:54:00	14.91	(11:40)	24.0	(7:15)	850
	25% off road, 75% road	2	2:26:00	14.23	(10:16)	22.9	(6:23)	1490
	Aquajog	2	1:35:00
	Running school	5	1:28:00	3.42		5.5
	Rollerskiing	1	53:00
	Town orienteering	2	34:00	4.6	(7:24)	7.4	(4:36)	100
	75% off trails, 25% road	1	30:00	2.49	(12:04)	4.0	(7:30)
	Total	29	55:50:00	270.48		435.3		9525
averages - sleep:6.8

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Monday Apr 30, 2007 #

50% off trails, 50% road 50:00 [1] 8.5 km (5:53 / km) +150m 5:24 / km
slept:8.0 shoes: Saucony Tangent

Travelled over night from Stockholm to Helsinki on the famous "Tiomila boat", than drove to Jyväskylä to Sanna and Jannes place. Went on a jog on the "polku" trail in Jyväskylä. I will spend a week in Finland training in the Jukola terrain (Lapua) and in Turku.

C • "polku" trail ? 8

Sunday Apr 29, 2007 #

100% trails and roads 30:00 [1] 5.0 km (6:00 / km)
slept:3.0 shoes: VJ Intergrator 5

Warm up for the Tiomila. Didn´t manage to really sleep, eventhough I only had to get up at 0500, I wasn´t able to find peace knowing that my team mates are running during this time.

Orienteering race 1:28:00 [5] 17.0 km (5:11 / km)
shoes: VJ Intergrator 5

Tiomila. Ran the last leg. Quite tactical race, as we were up to 9 runners together. I finished 3 from the 9...

C • details 2

Saturday Apr 28, 2007 #

Orienteering 40:00 [1] 6.3 km (6:21 / km) +50m 6:06 / km
slept:8.0 shoes: VJ Lop

Warm up training for the Tiomila.

Friday Apr 27, 2007 #

Orienteering 43:00 [2] 6.5 km (6:37 / km) +100m 6:09 / km
slept:8.0 shoes: VJ Intergrator 5

2nd orienteering training in Eskilstuna. Feeling better today after a real night of sleep.

100% trails and roads 35:00 [1] 5.0 km (7:00 / km)
shoes: Saucony Tangent

Warm up and cool down for the Elite serien Sprint in the zoo of Eskilstuna.

Town orienteering race 14:00 [5] 3.0 km (4:40 / km)
shoes: Saucony Tangent

Sprint Elite serien in Eskilstuna. Lost over a minute on Andrey Khramov... not good. Too slow at running and a few hesitations.

Thursday Apr 26, 2007 #

Orienteering 42:00 [1] 6.0 km (7:00 / km) +100m 6:28 / km
slept:5.2 shoes: VJ Lop

Travelled to Eskilstuna where the Tiomila will be held. Tough day because I haven't been sleeping enough lately... orienteered a little bit when we arrived. Swedish woods are even gorgeous when you are tired.

Wednesday Apr 25, 2007 #

100% trails and roads 40:00 [2] 5.5 km (7:16 / km) +140m 6:27 / km
slept:6.0 shoes: Saucony Tangent

Warm up, rest and cool down for the intervals.

100% trails and roads intervals 25:00 [5] 7.5 km (3:20 / km)
ahr:170 shoes: Saucony Tangent

5x(10x(15sec full speed/15rest)). Between the 5 series 2.5 min rest.

100% trails and roads 43:00 [2] 9.0 km (4:47 / km) +220m 4:15 / km
shoes: Saucony Hurricane

Jog before and after the secret drills.

Running school 21:00 [1] 1.0 km (21:00 / km)
shoes: Saucony Hurricane

Secret russian running drills.

C • 10Mila 7

Tuesday Apr 24, 2007 #

100% trails and roads 1:11:00 [2] 14.5 km (4:54 / km) +350m 4:22 / km
ahr:131 slept:7.5 shoes: Asics DS Trainer

Evening jog after a long day of work...

Strength workout, body we 35:00 [1]

... followed by some core+leg strength.
Finished training by 22:45!

Monday Apr 23, 2007 #

Note
slept:7.5 (rest day)

Rest day. So I packed my day with work instead.

Sunday Apr 22, 2007 #

50% off trails, 50% road 30:00 [1] 4.0 km (7:30 / km)
slept:7.5 shoes: VJ Intergrator 5

Warm up for the regional race in Kerns.

Orienteering 37:00 [5] 5.0 km (7:24 / km) +280m 5:47 / km
shoes: VJ Intergrator 5

Orienteering race in one of the most technical terrains in Switzerland: Kernwald.
Most of the Swiss team took part. Finished 3rd, but 4min20sec behind Matthias Merz! Uh, that's a lot.
Had an ok race, several smaller mistakes.

This is the end of a 4 day training camp I spent with the youth of our club. It was really neat to train with them and coach them.

Bike or Hometrainer 1:40:00 [1]

Bike ride with Sandra around the Bieler lake on this beautiful spring afternoonon.

C • That's a lot of training in fo... 2

Saturday Apr 21, 2007 #

100% trails and roads 25:00 [1] 4.0 km (6:15 / km)
slept:7.0 shoes: Saucony Trigon 4.2 Ride

Morning jog in Kernwald...

Strength workout, body we 26:00 [1]

... followed by some core strength.

100% trails and roads 35:00 [1] 6.0 km (5:50 / km) +100m 5:23 / km
shoes: Saucony Trigon 4.2 Ride

Warm up and cool down for the sprint training in the city of Luzern.

Town orienteering 20:00 [4] 4.4 km (4:33 / km) +100m 4:05 / km
shoes: Saucony Trigon 4.2 Ride

Sprint training in the Luzern. Only after 15 minutes my legs started moving quickly.

25% off road, 75% road 1:09:00 [2] 10.7 km (6:27 / km) +780m 4:44 / km
shoes: Saucony Hurricane

Mountain run with Thömu Hodel and Baptiste. Starting from Stans, climbing the Semligrad and than the Burgerstock.

Friday Apr 20, 2007 #

Orienteering 1:10:00 [3] 7.0 km (10:00 / km) +400m 7:47 / km
slept:8.0 shoes: VJ Intergrator 5

Orienteering training in Seelisberg. Set out controls on the way up and ran others full speed on the downhill. Had troubles finding the flow.

Running school 12:00 [1] 1.0 km (12:00 / km)
shoes: VJ Intergrator 5

Secret russian running drills after the training.

Orienteering 27:00 [3] 4.0 km (6:45 / km) +50m 6:21 / km
shoes: VJ Intergrator 5

Warm up for the sprints and picking up controls.

Orienteering 34:00 [5] 6.7 km (5:04 / km) +150m 4:34 / km
shoes: VJ Intergrator 5

2x12min sprints and 1x10min sprint in Tannwald. Raced against Thomas Hodel, Baptiste and all the youth from our club. It was a lot of fun.

100% trails and roads 36:00 [1] 7.6 km (4:44 / km) +100m 4:27 / km
shoes: Saucony Trigon 4.2 Ride

Evening jog with Baptiste and Thomas Hodel.

Thursday Apr 19, 2007 #

Orienteering 40:00 [1] 5.8 km (6:54 / km) +100m 6:21 / km
slept:7.0 shoes: VJ Lop

First training at the training club with the youth of our club in Kerns. I am here to coach, set controls... and enjoy the training.

100% trails and roads 15:00 [1] 3.0 km (5:00 / km)
shoes: Saucony Trigon 4.2 Ride

Warm up for some core strength.

Strength workout, body we 25:00 [1]

core strength while most of us are playing soccer. Fortunately Thömu and Baptiste joined me in this game.

Orienteering 1:20:00 [1] 9.0 km (8:53 / km) +130m 8:17 / km
shoes: VJ Intergrator 5

Night O in Kernwald. The forest is really thick and technical. Lots of boulders, intricate landforms and bushes... and my headlamp went out for the 5 last controls. Fortunately I had a tikka so I could find all the controls, but it was more a treasure hunt than orienteering.

Wednesday Apr 18, 2007 #

100% trails and roads 30:00 [1] 6.0 km (5:00 / km)
slept:8.0 shoes: Saucony Fastwitch 2

Warm up and cool down for the test.

100% trails and roads 20:00 [5] 6.0 km (3:20 / km)
shoes: Saucony Fastwitch 2

Standardized treadmill test I am doing ca. every 6 weeks at the Sports institute with Sandra testing me. I run a 6 minute ramp up (2 minutes at 15.5kmh, 2min at 16.5kmh, 2min at 17.5) and finally 14 minutes at 18.5kmh... which is my goal pace on a 70 minute race (1/2 marathon). My heart rate is registered and my lactate is taken at the end.
6 weeks ago I wasn't able to finish the 14 minutes at 18.5kmh, so I can see some progress. But it felt really tough, physically and mentally (running a 20 minute fast test on a treadmill is killing) and my lactate rised considerably (about 6mmol at the end). So there is still some margin for progress :-)
Thanks to Sandra and her team who allow me to do the test!

C • A croissant glutton for punish... 1

Tuesday Apr 17, 2007 #

Aquajog 45:00 [1]
slept:5.5

6am aquajog.

Strength workout, body we 5:00 [1]

... followed by some core strength.

100% trails and roads 59:00 [2] 12.9 km (4:34 / km) +270m 4:08 / km
ahr:131 shoes: Saucony Fastwitch

Evening jog around the Mont-Macolin

Monday Apr 16, 2007 #

100% trails and roads 28:00 [2] 5.5 km (5:05 / km) +100m 4:40 / km
slept:7.0 shoes: Saucony Trigon 4.2 Ride

Lunch break jog.

Running school 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Trigon 4.2 Ride

Secret russian running drills in the "lunch-break-run".

100% trails and roads 50:00 [1] 8.5 km (5:53 / km) +220m 5:12 / km
shoes: Saucony Trigon 4.2 Ride

Warm up and cool down for the 15/15sec intervals

100% trails and roads 25:00 [5] 7.0 km (3:34 / km)
ahr:170 shoes: Saucony Trigon 4.2 Ride

Polarized intervals 10x(15sec full speed/15sec jogging). 5 series with 2.5 minutes break inbetween.

C • How do you like these interval... 2

Sunday Apr 15, 2007 #

Bike or Hometrainer 2:00:00 [1]
slept:6.0

Recovery MTB bike ride with Jan (neighbour from downstairs) over the Mont-Sujet and Pré d'Orvin. Gorgeous tour: gorgeous scenery, dowhnhills and weather...

Saturday Apr 14, 2007 #

100% trails and roads 51:00 [1] 9.8 km (5:12 / km) +230m 4:39 / km
slept:6.7 shoes: New Balance 1024

Morning jog to get some croissants for breakfast.

C • Sandra? 7

100% trails and roads 35:00 [2] 5.0 km (7:00 / km)
shoes: VJ Intergrator 5

Warm up/cool down for the night swiss champs.

Orienteering race 1:14:00 [5] 10.8 km (6:51 / km) +550m 5:28 / km
shoes: VJ Intergrator 5

Night O-Swiss Champs.
My goal was to start the race not in my usual slow speed. I was happy, as i didn't loose my usual 20 sec to the first control.... and I won the race, so that's really nice.

Friday Apr 13, 2007 #

100% trails and roads 44:00 [1] 7.0 km (6:17 / km) +150m 5:41 / km
slept:7.0 shoes: Saucony Trigon 4.2 Ride

Warm up, rest and cool down for the intervals.

100% trails and roads intervals 20:00 [5] 6.0 km (3:20 / km)
shoes: Saucony Trigon 4.2 Ride

7am intervals on the track before going to work. 6x1km with 200m rest (about 1min30sec).
Times:
3:02 Heart Avg: 162
3:06 Avg: 170
3:15 Avg: 161
3:09 Avg: 170
3:13 Avg: 171
3:06 Avg: 172
Felt pretty tough. I don't know if it was because I haven't been on the track for a while or because of the early time of the workout.

C • some.. 2

Rollerskiing 53:00 [1]

Evening rollerski... haven't done this sport for a while... about time I start to train for next years season...

Thursday Apr 12, 2007 #

100% trails and roads 52:00 [1] 9.9 km (5:15 / km) +250m 4:40 / km
shoes: Saucony Trigon 4.2 Ride

Jog.

Strength workout, body we 36:00 [1]

... followed by strength exercises on the balcony in the sun.

Bike or Hometrainer 10:00 [1]

Attempt to train on the hometrainer while babysitting my nephews... tried in vain.

Wednesday Apr 11, 2007 #

100% trails and roads 14:00 [1] 2.0 km (7:00 / km) +50m 6:13 / km
shoes: Saucony Trigon 4.2 Ride

Little evening jog after work... too late and too tired to train for real... enjoyed it to take it easy.

Tuesday Apr 10, 2007 #

Orienteering 58:00 [1] 6.5 km (8:55 / km)

7am orienteering training on "La Libertade" before leaving for home. Felt not so productive searching for the rubbons...

Monday Apr 9, 2007 #

50% off trails, 50% road 54:00 [1] 5.5 km (9:49 / km) +700m 6:00 / km
ahr:127

Down hill orienteering on the map "Saint Eulalie de Cernon".
Up hill running part.

Orienteering 48:00 [2] 8.6 km (5:35 / km) +80m 5:20 / km

Down hill orienteering.

75% off trails, 25% road 30:00 [1] 4.0 km (7:30 / km)

Warm up and cool down for the middle distance training.

Orienteering 41:00 [5] 9.2 km (4:27 / km) +195m 4:02 / km

Middle distance with the frenchmen. Missed too much... physically really good shape... estonishing! I started the training camp unsecure physically, now I feel subjectively quite strong.

Sunday Apr 8, 2007 #

50% off trails, 50% road 40:00 [3] 6.0 km (6:40 / km)

Warm up and cool down for the relay.

Orienteering 49:00 [5] 9.0 km (5:27 / km) +360m 4:32 / km

Relay with the Frenchmen on the map "La Libertade". Missed several times, but my shape is starting to get better.

Orienteering 1:10:00 [1] 7.0 km (10:00 / km) +450m 7:34 / km

Night training on the map "Saint Eulalie de Cernon". Uh, had some problems tonight.

Saturday Apr 7, 2007 #

Strength workout, body we 20:00 [1]

Core strength.

Running school 20:00 [1]

Running school

Orienteering 1:25:00 [1] 11.6 km (7:20 / km) +350m 6:22 / km
ahr:123

Travelled to south of France to the Plateau du Larzac (Le Caylar)
Long training on the "Mont Merdoux".

Friday Apr 6, 2007 #

Orienteering 1:50:00 [3] 17.5 km (6:17 / km) +270m 5:50 / km
ahr:146

Long distance training in Volcania.

Orienteering 56:00 [3] 7.1 km (7:53 / km)

Night O in Mazaye.

Thursday Apr 5, 2007 #

100% trails and roads 33:00 [1] 5.0 km (6:36 / km)

Warm up and cool down for the sprints. (2 sprints in the morning)

Orienteering 28:00 [5] 6.5 km (4:18 / km) +130m 3:55 / km
ahr:167

2 sprints. 1st in Chateau de Theix, 2nd in Gergovie.

25% off road, 75% road 1:17:00 [2] 12.2 km (6:19 / km) +710m 4:53 / km
ahr:136 shoes: Saucony Trigon 4.2 Ride

Running up the Puis du Dôme.

Wednesday Apr 4, 2007 #

Running school 25:00 [1] 2.5 km (10:00 / km)

Warm up led by Tom. Running school, strength.

Orienteering 1:22:00 [2] 7.0 km (11:43 / km) +225m 10:06 / km
ahr:130

Partner training with Mündi in Chateau de Montlosier.

Orienteering 1:27:00 [1] 8.2 km (10:37 / km) +200m 9:27 / km

Super technical orienteering training in the map "Vulcania".

Tuesday Apr 3, 2007 #

Orienteering 1:30:00 [1] 9.0 km (10:00 / km) +225m 8:53 / km
ahr:116

Travelled to the training camp in Clairemont-Ferrand.
Line-O and many controls training as a warm up for the TC on the map "Moulet-Marcenat".

Monday Apr 2, 2007 #

Aquajog 50:00 [1]
slept:6.5

6am aquajog session. It is starting to get easier to get up.

100% trails and roads 27:00 [1] 5.0 km (5:24 / km) +150m 4:42 / km

Evening jog. Warm up for the strength exercises.

Strength workout, body we 40:00 [1]

Core strength with emphasizes on the legs. Also some rope jumping and feet gymnastic.

Sunday Apr 1, 2007 #

Event: 2. National Race / Schaffhauser OL

100% trails and roads 25:00 [1] 4.0 km (6:15 / km)
slept:7.5 shoes: VJ Panther with dobbs

Warm up and cool down for the race.

Orienteering race 1:06:00 [5] 13.5 km (4:53 / km) +360m 4:19 / km
shoes: VJ Panther with dobbs

WRE race in Schaffhausen.
Finished 6th, over 6minutes behind Matthias Merz!!!
Quite an easy terrain, but still managed to search # 3 almost 3 minutes and #11 1minute. Certainly far too much technical time loss.
At 2/3 of the race Matthias Merz caught me up, and I realized I am not only doing too much mistakes but that I am not running fast enough... tough to accept that my overall pace is too slow.

This was not a goal competition for me, as I am still in my winter training, but it was a test race to measure where I stand... well, it is quite disappointing to see where I am at... this shall be a motivation to get better!

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