Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Apr 30, 2008:

activity	#	time	miles		km		+m
Orienteering	11	13:52:00	84.57		136.1		3400
100% trails and roads	13	11:18:00	68.97		111.0		2275
Strength workout, body we	7	4:22:00
Bike or Hometrainer	4	2:45:00
Aquajog	3	2:25:00
Unspecified	2	1:50:00	3.73		6.0
Running school	2	1:10:00
Town orienteering	2	1:03:00	8.82	(7:08)	14.2	(4:26)	110
Total	28	38:45:00	166.09		267.3		5785
[1-5]	28	37:05:00

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Wednesday Apr 30, 2008 #

Bike or Hometrainer 50:00
(injured)

Early morning intervals on the treadmill. Got to start doing quality training even if it is not running. 4x5min full speed. My heart rate still didn't really rise.

Tough day at work. It felt good to get challenged somewhere.

Tuesday Apr 29, 2008 #

Aquajog 45:00 [1]

Early morning Ajog.

100% trails and roads 20:00 [1] 4.0 km (5:00 / km)
(injured) shoes: Mizuno Wave Aero 6

Build up from yesterdays treadmill run: 20min at 12kmh at 2% incline.
The hip was aching the whole time... but calling it pain would be an exaggeration.

Monday Apr 28, 2008 #

Unspecified 50:00
(injured) shoes: Mizuno Wave Aero 6

Training mix in the gym. Looking forward to train outside in the rain!!
-20min of stepper, no pain at all
-10min of treadmill, at an incredible 10kmh. Hip is feeling a little sore, so I decided not to push the limit and kept it really slow.
-20min of spinning.

It has been 8 days now that I totally stopped running. 1 doc, 2 physical therapist and 2 osteopath had the luck to give a diagnosis of my out of order hip. Well, mostly the diagnosis were all very vague... the problem is not clear... so I conclude the problem must be in my head (1/2 joke only). The different therapy plans I discussed are also quite vague, but nothing is now speaking against trying to slowly build up my running training. Todays 10min on the treadmill were the start. I am curious how the pain will evolve.

C • good luck! 1

Saturday Apr 26, 2008 #

Event: Tiomila 2008

Bike or Hometrainer 50:00 [1]
(injured)

Indoor biking.

Strength workout, body we 20:00 [1]

Core strength.

Friday Apr 25, 2008 #

Strength workout, body we 50:00 [3]

Indoor biking while everybody is going orienteering, tough!

Thursday Apr 24, 2008 #

Unspecified 1:00:00 [0] 6.0 km (10:00 / km)
(injured) shoes: Mizuno Rider 11

Therapeutical walk. Hip hurt the first 10minutes than loosened up. Felt good.

Orienteering 1:00:00
shoes: Inov-8 Mudclaw 270 II

First time I tried to run since last Saturday. What a disappointment, my hip is still not working properly. It hurts at every running step and gives sharp pain when I have to stabilize in the terrain. This problem is taking way longer to heal than I expected. I still need to be patient, which is not easy with the Tiomila getting dangerously close.

Wednesday Apr 23, 2008 #

Bike or Hometrainer 50:00 [1]
(injured)

Rehab training.
The hip doesn't really hurt anymore today. It is only aching...

C • Rest 6

Tuesday Apr 22, 2008 #

Aquajog 50:00 [1]
(injured)

6am Ajog. Felt my hip when I was pulling my leg forward. I guess it is the Iliopsoas or one of the quadriceps muscles which bothers.

Strength workout, body we 25:00 [1]

Core strength in the swimming pool.

Monday Apr 21, 2008 #

Bike or Hometrainer 15:00 [1]
(injured)

Rehab "training"

Sunday Apr 20, 2008 #

Note
(injured)

Total rest today to let my hip recover.

Instead of training I spent the whole day cleaning our apartment... being a houseman is certainly tougher than being a sportsman.

Saturday Apr 19, 2008 #

Orienteering 1:14:00 12.3 km (6:01 / km) +350m 5:16 / km
(injured) shoes: VJ Intergrator 7

Last training of our camp in Czech Republic. We raced a middle distance with Micr-O. My hip hurt enough that it was difficult to concentrate and I made quite a lot of mistakes. Training with pain is no fun.

Friday Apr 18, 2008 #

Orienteering 58:00 12.7 km (4:34 / km) +40m 4:30 / km
(injured) shoes: Mizuno Wave Precision 8

Fast training. We raced a 4km XC race followed straight away with a sprint competition (no break inbetween). Felt exhausted. I barely slept the night before (spent hours in my bed trying to, though) and my hip hurts... looking forward that this training camp ends. I need rest, especially my hip. But until then I want to get most out of the Czech terrain to prepare for the WOC.

Thursday Apr 17, 2008 #

Orienteering 1:48:00 17.5 km (6:10 / km) +550m 5:20 / km
(injured) shoes: VJ Intergrator 7

Multitask training in Boskovitch. Route choices, reduced map, different forking system, scale change, line-O etc. Our coach Kilian Imhof kept us busy the whole 17km.

Wednesday Apr 16, 2008 #

Orienteering 1:44:00 14.8 km (7:02 / km) +600m 5:51 / km
shoes: Inov-8 Mudclaw 270 II

Downhill O in Mrtvy Muz and Kamenec. Neighboring forests of the middle distance WOC terrain. Really pretty woods.
My left hip is hurting quite a bit... downhill o is not the best for it.

Town orienteering 35:00 [1] 7.0 km (5:00 / km) +50m 4:50 / km
(injured) shoes: Mizuno Wave Precision 8

Town O training in Sumprek. My hip started hurting enough that I decided to stop the training.

Tuesday Apr 15, 2008 #

Orienteering 1:03:00 11.0 km (5:44 / km) +200m 5:15 / km
shoes: VJ Intergrator 7

First training of our camp with the Swiss Team in Prostejov (neighbouring town to Olomouc, where the WOC will be held).
We did a compass training in Helisova. Had troubles nailing the controls... there are very few attackpoints, so when you miss them or when you are not super clean with your direction it is tough to find the control.

Orienteering 55:00 8.8 km (6:15 / km) +350m 5:13 / km
shoes: Inov-8 Mudclaw 270 II

Partner training/relay training with Baptiste in Helfstyn. Hip is hurting a bit.

Monday Apr 14, 2008 #

100% trails and roads 1:00:00 [1] 9.9 km (6:04 / km) +300m 5:16 / km
shoes: Mizuno Wave Precision 8

Morning jog with David in his home town Wil and home forest. Very pleasant place to live.

Strength workout, body we 1:00:00 [1]
shoes: Mizuno Wave Precision 8

Strength workout with David before flying to the Czech Republic where we are staying for 6 days with the Swiss team to prepare the WOC.

Sunday Apr 13, 2008 #

Event: 1. Nationaler OL

100% trails and roads 26:00 3.0 km (8:40 / km) +200m 6:30 / km
shoes: Inov-8 Mudclaw 270 II

Warm up and cool down for the race.

Orienteering race 1:18:00 18.4 km (4:14 / km) +300m 3:55 / km
shoes: Inov-8 Mudclaw 270 II

Long Distance selection race for the EOC. Quite solid race. 1:25 mistakes overall, mainly a few seconds here and there in the beggining of the race and a slow route choice. I finished 2nd, 1:07 behind Daniel Hubmann..

C • Nice race! 1

Saturday Apr 12, 2008 #

Event: Swiss Championships (Middle)

100% trails and roads 18:00 [1]
shoes: Saucony Trigon 5 Guide

Morning footing.

100% trails and roads 49:00 5.0 km (9:48 / km) +100m 8:55 / km
shoes: Inov-8 Mudclaw 270 II

Warm up and cool down for the race.

Orienteering 35:00 7.0 km (5:00 / km) +260m 4:13 / km
shoes: Inov-8 Mudclaw 270 II

Swiss middle distance Champs and selection race for the European Champs. I lost quite a bit of time in the beginning without doing any real mistakes (45sec on the 3 first control on Matthias Merz!) and did 25 seconds mistake on 2 controls after 3/4 of the race. Other than that really satisfied with my race. I finished 3rd, 44 sec behind Matthias Merz who won.

Friday Apr 11, 2008 #

100% trails and roads 50:00 8.0 km (6:15 / km) +250m 5:24 / km
shoes: Mizuno Rider 11

Evening run. It is snowing! Funny weather.

Thursday Apr 10, 2008 #

100% trails and roads 1:12:00 12.5 km (5:46 / km)
shoes: Inov-8 Mudclaw 270 II

Warm up and cool down for the 2 sprint races.

Town orienteering 14:42 [5] 3.5 km (4:12 / km) +40m 3:58 / km
shoes: Mizuno Wave Idaten 3

Sprint selection race of the Swiss team in the town of Brugg. Made 40 to 45 second mistakes on control 9 and 10. Too bad, otherwise I would have been ok with my race. And still lost 1:15 (!) on Dani Hubmann who won. I finished 7th.

Town orienteering 13:18 [5] 3.7 km (3:36 / km) +20m 3:30 / km
shoes: Inov-8 Mudclaw 270 II

2nd sprint selection race of the day in "Geissenschachen". It is a military training center. Super fast forest and fields with some barracks and military exercising objects.
I lost on 2 controls 25 seconds, other than that I had a clean run. I finished 5th, 30 seconds behind Dani Hubmann who won again.

The morning and the afternoon race showed 2 things:
1. I do too many bubbles.
2. I am too slow
... well, this sounds only like small adjustments, somehting like simply getting a better orienteer in general ;-).

I am somewhat disappointed to see that my shape isn't any better after having had the best winter training in my whole career. I don't see a change in comparison to other years where I had to fight with injuries and loads of school hours.

Wednesday Apr 9, 2008 #

100% trails and roads 17:00 [1] 3.0 km (5:40 / km)
shoes: Saucony Trigon 5 Guide

Morning footing...

Strength workout, body we 17:00 [1]

Followed by some core strength.

Orienteering 50:00 6.3 km (7:56 / km) +250m 6:37 / km
shoes: VJ Intergrator 7

Orienteering training by my own in "Tête Plumée"... quite an adventure: I felt like somebody was holding a shower at 4 °C over my head, my pen I draw a course with wasn't waterproof and smirked the whole map and eventhough it was quite early in the evening it was so dark in the forest I almost needed a headlamp.

Tuesday Apr 8, 2008 #

100% trails and roads 1:03:00 12.6 km (5:00 / km)
shoes: Mizuno Wave Idaten 3

Training with the LSV Biel. Did 5x2min full speed, 3min rest... while the others from our group did a jogging.

Monday Apr 7, 2008 #

Strength workout, body we 30:00 [1]
shoes: Mizuno Wave Idaten 3

A short version of the usual strength training.

Running school 30:00 [1]
shoes: Mizuno Wave Idaten 3

The usual jumps integrated in the strength training.

100% trails and roads 22:00 [1] 5.5 km (4:00 / km) +110m 3:38 / km
shoes: New Balance 1024

Evening footing

Sunday Apr 6, 2008 #

Aquajog 50:00 [1]

Evening ajog.

Saturday Apr 5, 2008 #

Event: Swiss Championships (Night)

100% trails and roads 28:00 [1] 5.0 km (5:36 / km) +110m 5:03 / km
shoes: Mizuno Wave Precision 8

Morning footing to the bakery.

C • Did you compete in the Nigh... 1

100% trails and roads 52:00 [1] 5.6 km (9:17 / km)
shoes: Inov-8 Mudclaw 270 II

Warm up and cool down for the night champs.

Orienteering 1:11:00 15.6 km (4:33 / km) +250m 4:13 / km
shoes: Inov-8 Mudclaw 270 II

Night O Champs. Finished 2nd behind Daniel Hubmann. Actually he caught me and gave me a lesson of how night orienteering is done... he was a class of his own.

C • Ahhhh.... 1

Friday Apr 4, 2008 #

100% trails and roads 1:25:00 15.9 km (5:21 / km) +720m 4:22 / km
shoes: Mizuno Rider 11

Took the cable car to Biel and ran back up through Gaicht and Twannberg. Feeling not too fresh. Weird stomach and tired (head and legs)... mmh...

Thursday Apr 3, 2008 #

Orienteering 1:16:00 11.7 km (6:30 / km) +250m 5:52 / km
shoes: Inov-8 Mudclaw 270 II

Took the cable car up to the Chaumont and did a downhill O to Neuchatel on the map "Tête Plumée". Planned to run 40 min in middle tempo pace... but there was just no steam in the engine.

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

The usual strength and jump training... totally alone in the huge gymnastic hall End der Welt... quite cool.

Running school 40:00 [1]
shoes: Mizuno Spike 10

Running school and jumps integrated in the strength training.

Wednesday Apr 2, 2008 #

100% trails and roads intervals 1:34:00 17.0 km (5:32 / km) +485m 4:50 / km
shoes: Mizuno Wave Precision 8

Intervals:
5x (3.5 min uphill full speed, 200m footing/walking, 1km on the track full speed), rest: jog down to the start of the uphill interval (about 5.5min).
This was a pretty long training! Several times I was really close not to do that training:
-Coming home from work I was so tired
-While I started running it started snowing/hailing
-The first interval felt like I was totally rusted

But finally I was really happy to have done it. The sky even opened on my last interval and I ran my last 1 km under a beautiful sky of stars.
My times uphill got slower and slower, eventhough I didn't notice I was easing the pace. From 3:19 for the first and 3:33 for the last uphill interval.
Times for the 1 km on the 300m track: 3:05, 3:03, 3:09, 3:06, 3:03

Tuesday Apr 1, 2008 #

100% trails and roads 22:00 [1] 4.0 km (5:30 / km)
shoes: Mizuno Rider 11

Morning footing. 46 hours of rest and sleeping in your own bed can do wonders. My legs and energy feel again fresh!

I couldn't believe how much snow we have at home! In some parts of the forest there are almost 40cm!!! And I believed the winter returned in Scandinavia...

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