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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Jun 30, 2008:

activity # timemileskm+m
  Orienteering14 14:13:00 75.19 121.0 3015
  100% trails and roads18 14:04:00 86.62(9:45) 139.4(6:03) 5240
  Bike or Hometrainer8 4:34:00
  25% off road, 75% road5 3:55:00 24.67(9:32) 39.7(5:55) 200
  Strength workout, body we10 3:01:00
  Aquajog3 2:10:00
  50% off trails, 50% road3 1:36:00 8.08(11:53) 13.0(7:23) 150
  Total30 43:33:00 194.55 313.1 8605

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Monday Jun 30, 2008 #

Bike or Hometrainer 10:00 [1]

Warm up for the running.

100% trails and roads 25:00 [1] 4.0 km (6:15 / km) +120m 5:26 / km
(rest day)

Morning footing... hip is hurting.

Sunday Jun 29, 2008 #

100% trails and roads 46:00 intensity: (34:00 @1) + (12:00 @2) 7.0 km (6:34 / km)
shoes: Inov-8 Mudclaw 270 III

I planed to do a longish warm up before the relay, but I was always meeting so many people that I wasn't able to do a real run... only stop and go... mainly stops actually.

Orienteering 1:03:00 intensity: (45:00 @4) + (18:00 @5) 12.9 km (4:53 / km) +425m 4:12 / km
shoes: Inov-8 Mudclaw 270 III

Swiss middleland relay. Ran with two Americans, Sandra and Eric! We finished 5th, so that is quite good.
I didn't really make mistakes, but I didn't manage to be aggressive and somehow my heart rate stayed in the basement. Actually it was really hot, maybe this had an influence. For sure the fact that I didn't feel comfortable with my hip (it hurt running down) didn't help to be super aggressive.
I lost 4.5 minutes on Daniel Hubmann time, that's a lot!

Strength workout, body we 20:00 [1]

A session of the usual core strength program integrated in the warm up for the race.

Aquajog 50:00 [1]

Sunday evening aquajog with Eric. We enjoyed having the swimming pool all by ourselves and played loud "Bone's best hits".

Saturday Jun 28, 2008 #

100% trails and roads 1:05:00 [1] 8.5 km (7:39 / km) +650m 5:32 / km

Morning jog with Eric from Biel up to Magglinger Berg (took the cable car down). Feeling quite stiff in the beginning, got better after 20min, but still not 100%... I guess I am not used anymore to run so much... but the hip was doing pretty well, that's great. It has been a while since I didn't feel any progress with the healing... maybe I should do more often 3hours training days like the day before...

Friday Jun 27, 2008 #

100% trails and roads 59:00 [1] 11.2 km (5:16 / km) +380m 4:30 / km
shoes: Mizuno Rider 11

Morning jog. Hey, my hip is not even hurting so much, that's quite a relieve.

Strength workout, body we 20:00 [1]

Started my afternoon training session with some core strength...

100% trails and roads 1:18:00 intensity: (43:00 @1) + (35:00 @2) 16.5 km (4:44 / km) +380m 4:14 / km
shoes: Mizuno Wave Aero 6

...followed by a run with Eric Bone who is on a visit at our place...

Bike or Hometrainer 52:00 [1]

...finishing with a mental training... indoor biking.
Ah, this was a good training day! Almost no pain with the hip, doing sports like that is a huge pleasure!

Thursday Jun 26, 2008 #

Bike or Hometrainer 10:00 [1]

Loosing up the early hour stiffness for the core strength.

Strength workout, body we 20:00 [1]

The usual core strength. Feeling tough to do it in the morning, but it helped to have a good start in the day... I understand why morning gymnastic feels good... might be something for me when I will be older... much older...
C • Much older... 2

100% trails and roads 1:12:00 intensity: (35:00 @1) + (3:00 @3) + (22:00 @4) + (12:00 @5) 10.5 km (6:51 / km) +1150m 4:26 / km

First tough training in a while.
Took the cable car down to Biel and ran twice up. Doing 4 intervals between 8 and 12 minutes with 1min break. It felt really good to do a hard training again.

I was a little skeptical to do a fast training because of the hip pain I was having lately, but it went pretty well. I guess it was wise to choose to run uphill to minimize the impacts and especially the big movements.

Funny to watch the training on the satellite picture. It is not everyday I am using twice public transportation to do intervals. I am surprised how bad my gps track was this day.

Wednesday Jun 25, 2008 #

100% trails and roads 28:00 [1] 4.8 km (5:50 / km) +150m 5:03 / km
shoes: Mizuno Inspire 4

Hard day... hot, long working hours and hip pain. Barely made it to go running. It is quite frustrating, I am planing to train hard those days, but there is no way I can do so with such circumstances.

Tuesday Jun 24, 2008 #

Aquajog 50:00 [1]

Early Ajog training.

100% trails and roads 47:00 intensity: (30:00 @1) + (10:00 @2) + (4:00 @4) + (3:00 @5) 7.0 km (6:43 / km) +250m 5:42 / km

I planed to do 5x (1000meters on the track followed by 3 min steep uphill running). But my hip was bad enough that I had to abort the training after the first rep. Frustrating!

Monday Jun 23, 2008 #

100% trails and roads 44:00 intensity: (20:00 @1) + (16:00 @2) + (8:00 @3) 6.8 km (6:28 / km) +550m 4:36 / km
shoes: Mizuno Wave Precision 8

Morning jog. My hip seems to prefer uphill running, so I took the cable car down to Biel and ran up home.

100% trails and roads 52:00 intensity: (20:00 @1) + (32:00 @2) 7.9 km (6:35 / km) +650m 4:40 / km

Same training in the evening as in the morning but with extra climb.

Bike or Hometrainer 22:00 intensity: (9:00 @1) + (13:00 @2)

Originally I planned a 1h10 evening run, but my sore hip asks for less running, so I did the missing time on the bike.

Strength workout, body we 10:00 [1]

The usual core exercises.

Sunday Jun 22, 2008 #

100% trails and roads 40:00 [1] 6.0 km (6:40 / km) +200m 5:43 / km
shoes: Mizuno Rider 11

Good bye jog in Oslo with Benno before flying home to Switzerland.

Saturday Jun 21, 2008 #

100% trails and roads 15:00 [1] 2.0 km (7:30 / km)
shoes: Mizuno Rider 11

Morning jog. My hip is sore enough that running a 100minute race this afternoon is not wise... it is a tough decision not to participate at the WC chase start with such a good starting position.

Strength workout, body we 20:00 [1]

Core strength.

25% off road, 75% road 39:00 [1] 5.0 km (7:48 / km)
shoes: Inov-8 Mudclaw 270 III

Evening jog in the competition area after the World Cup race. Feeling heart broken not to have been able to start. But my hip is even aching running at an almost walking speed... it was the only right decision not to start.

Friday Jun 20, 2008 #

100% trails and roads 37:00 intensity: (25:00 @1) + (5:00 @2) + (5:00 @3) + (2:00 @4) 6.0 km (6:10 / km)
shoes: Inov-8 Mudclaw 270 III

Warm up and cool down for the WC middle distance.

Orienteering 40:00 [5] 7.0 km (5:43 / km) +250m 4:51 / km

Middle distance World Cup in Norway. I managed to run a pretty clean race and my hip didn't bother me. Orienteering felt just the way it should, like a smooth but fast ride... what a nice pay back after such a long fight with my injured hip.
Finish 4th is more than I would have hoped :-).

Thursday Jun 19, 2008 #

100% trails and roads 44:00 intensity: (24:00 @1) + (20:00 @2) 8.4 km (5:14 / km) +350m 4:20 / km
shoes: Mizuno Rider 11

Morning run.

Orienteering 40:00 [1] 4.5 km (8:53 / km)
shoes: Inov-8 Mudclaw 270 III

Model event for the WC. Took it really easy.
C • nice race!!!! 6

Strength workout, body we 20:00 [1]

The usual core strength workout.

Wednesday Jun 18, 2008 #

50% off trails, 50% road 30:00 [1] 3.0 km (10:00 / km) +150m 8:00 / km

Run to the start and back of the training race.

Orienteering 47:00 intensity: (8:00 @2) + (15:00 @3) + (20:00 @4) + (4:00 @5)

Chase start from the yesterdays middle distance race. Did less mistakes, but the ones I did where greater... I searched 1 controls 6 minutes!
unfortunately my hip was bothering me more today and I didn't feel confident going to the limit.

Terrain: Greverudasen... again very beautiful!

Bike or Hometrainer 1:00:00 [2]

1 hour of mental training on the spinning bike... I pushed a little, trying to keep my heart rate between 140 and 155.

Strength workout, body we 11:00 [1]

Uh, I can feel I am quite tired. I have now 42 hours recovery until the middle distance World cup. This should be enough to feel fresh again.

Tuesday Jun 17, 2008 #

100% trails and roads 37:00 intensity: (31:00 @1) + (6:00 @2) 6.8 km (5:26 / km) +200m 4:45 / km
shoes: Mizuno Rider 11

Longish warm up with Baptiste, as both of us have to take the orienteering easy because of injuries.

Orienteering 43:00 [1] 3.8 km (11:19 / km)
shoes: Inov-8 Mudclaw 270 III

3.5 km course, 28 controls in a fantastic Norwegian forest. Very wild but beautiful forest. Not too steep and not too stony but still big, partly dramatic features.
C • beautiful woods! 3

100% trails and roads 26:00 intensity: (21:00 @1) + (5:00 @2) 3.0 km (8:40 / km)
shoes: Inov-8 Mudclaw 270 III

Warm up for the fast O training.

Orienteering 30:00 [3] 4.6 km (6:31 / km)
shoes: Inov-8 Mudclaw 270 III

Shortish middle distance competition in Stensrud... another really fun terrain. Did a couple of mistakes and lost 4 minutes to Baptiste who had the fastest time.
My hip was ok... meaning better than expected but still not feeling really good.

Strength workout, body we 20:00 [1]

Core strength with Baptiste.

Monday Jun 16, 2008 #

Bike or Hometrainer 1:00:00 [1]

As my body, especially my hip is still quite sore I decided to skip the orienteering training of the morning and went on a spinning bike in a Norwegian gym.
1h of spinning is quite a mental exercises, especially when pretty woods all around are calling.

Orienteering 1:05:00 intensity: (25:00 @1) + (40:00 @2) 8.2 km (7:56 / km) +350m 6:32 / km

O training in Fagervann. One of the huge forest situated just north of Oslo. The terrain was quite rough, and felt even worse because of my aching hip.
Tough, tough. I hope I will feel better during the rest of the week.

Sunday Jun 15, 2008 #

100% trails and roads 10:00 [1] 2.0 km (5:00 / km)
shoes: Mizuno Rider 11

After the Jukola we jumped into the plane to Oslo where the Swiss team is having a training camp in sight of the next weeks World Cup.

Feeling quite sore and stiff from the race and the traveling... a 10 minutes jog seemed just about appropriate.
C • where in oslo? 3

Saturday Jun 14, 2008 #

25% off road, 75% road 48:00 intensity: (28:00 @1) + (20:00 @2) 9.2 km (5:13 / km)
shoes: Mizuno Rider 11

Morning jog from VeVe's ferry tale Jukola cottage.

Strength workout, body we 20:00 [1]

Core strength and hip exercises.

50% off trails, 50% road 30:00 intensity: (10:00 @1) + (15:00 @2) + (5:00 @3) 5.0 km (6:00 / km)
shoes: Inov-8 Mudclaw 270 III

Jukola warm up and cool down.

Orienteering 1:21:00 [5] 13.0 km (6:14 / km) +450m 5:19 / km
shoes: Inov-8 Mudclaw 270 III

Jukola. 1st leg. Searched 30 seconds the first control, than I had everything under control and managed to get to the lead. Unfortunately I didn't understand at all the vegetation on my way to # 19 and eventhough I was at the right position I thought I was at a wrong place... I than made a 3-4 minute mistake and lost my focus... so I did two other 1-2minute mistakes until the finish. What a pitty... I am quite mad at myself.
Here you can see my gps route : Rautajärvi
But the other VeVe boys did really well and we finished 3rd... which is quite good, but I am sure more would have been possible...

Friday Jun 13, 2008 #

Orienteering 50:00 intensity: (30:00 @1) + (20:00 @2) 6.5 km (7:42 / km)
shoes: Inov-8 Mudclaw 270 III

Early, rocky and green O-training in Tampere terrain... tough training when feeling rusty. Hopefully I will feel better tomorrow at the Jukola start. My hip was also aching again.

25% off road, 75% road 48:00 intensity: (30:00 @1) + (18:00 @2) 9.0 km (5:20 / km)
shoes: Mizuno Rider 11

Evening jog with David from VeVe's Jukola accomodation. We are in the middle of nowhere on a hill surrounded by lakes.
After the training we went down with all the VeVe boys to the sauna situated on the lake side and enjoyed unique Finish lifestyle.

...so quiet...

...uuh, cooling down inbetween sauna. We just decided how we are going to win this year's Jukola...


C • I recognize one of those tu... 6

Strength workout, body we 20:00 [1]

Core strength and hip exercises.

Thursday Jun 12, 2008 #

Orienteering 40:00 intensity: (20:00 @1) + (20:00 @2) 6.0 km (6:40 / km)

O training in Helsinki region :-).

Wednesday Jun 11, 2008 #

25% off road, 75% road 35:00 [1] 5.5 km (6:22 / km)
shoes: Mizuno Rider 11

Travelled to Finland. Jogging with Jarkko on very small single trails... running feels like a game.
The jog was followed by a sauna and a superb dinner with salmon: a great Finish evening.

Tuesday Jun 10, 2008 #

Bike or Hometrainer 30:00 [1]
(rest day)

Taking it easy

Monday Jun 9, 2008 #

Orienteering 2:23:00 intensity: (35:00 @2) + (8:00 @4) + (1:40:00 @5) 22.0 km (6:30 / km) +900m 5:24 / km

Long distance qualification race for the World Champs.
Tough! I had to fight from the beginning til the end as I didn't get into the flow. Physically I permanently had to push to go fast enough and by the end I was more exhausted than usual. Technically I made too many small mistakes.
When I crossed the finish I was not happy about my performance, but in retrospective it wasn't soo bad. I finished 4th (ok, 8 minutes behind Daniel, that's a lot) and my hip didn't hurt during the effort: that is great!
C • WOC 9

Aquajog 30:00 [1]

Felt great on the tired body.

Sunday Jun 8, 2008 #

Orienteering 50:00 [1] 8.0 km (6:15 / km)

Easy o training. hip is hurting :-(

Saturday Jun 7, 2008 #

100% trails and roads 30:00 [1] 5.0 km (6:00 / km) +80m 5:33 / km

Easy jog with Sandra... all parts of the body are hurting...

Friday Jun 6, 2008 #

100% trails and roads 25:00 [1] 5.0 km (5:00 / km)

Morning jog

Orienteering 1:27:00 intensity: (40:00 @2) + (5:00 @3) + (42:00 @5) 11.0 km (7:55 / km) +500m 6:27 / km

Middle distance selection race for the WOC.
Uh, tough, physically and technically... but I survived.

Thursday Jun 5, 2008 #

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

Jog.

Wednesday Jun 4, 2008 #

100% trails and roads 29:00 [1] 6.0 km (4:50 / km) +130m 4:22 / km
shoes: VJ Panther dobbs 2007

Running to the start and back.

Orienteering 31:00 [1] 3.5 km (8:51 / km) +140m 7:23 / km
shoes: VJ Panther dobbs 2007

7am orienteering training from home... not such a good idea to go in the greenest forest so early when everything feels stiff... neurons included.
C • yoc 9

Tuesday Jun 3, 2008 #

25% off road, 75% road 1:05:00 [1] 11.0 km (5:55 / km) +200m 5:25 / km
shoes: Saucony Trigon 5 Guide

Controlling control location and actually redrawing map for Fridays club training.

Monday Jun 2, 2008 #

Bike or Hometrainer 30:00 [1]

Traveled back from Latvia. Hometrainer training to get the travel rust out of my legs and head.

Sunday Jun 1, 2008 #

50% off trails, 50% road 36:00 intensity: (20:00 @1) + (10:00 @2) + (3:00 @3) + (3:00 @4) 5.0 km (7:12 / km)

Warm up and cool down for the EOC Relay

Orienteering 43:00 [5] 10.0 km (4:18 / km)
shoes: Mizuno Wave Kaze

EOC Relay... too many small mistakes. Lost more than 4 minutes on my leg.

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