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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  100% trails and roads22 21:02:00 143.33(8:48) 230.66(5:28) 2610
  Orienteering15 14:13:00 85.13(10:01) 137.0(6:14) 1425
  Strength workout, body we8 3:42:00
  Town orienteering2 43:00 7.02(6:07) 11.3(3:48)
  100% off trails1 40:00 3.79(10:33) 6.1(6:33) 300
  Total29 40:20:00 239.27 385.07 4335

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Tuesday Jun 30, 2009 #

100% trails and roads 53:00 intensity: (49:00 @1) + (4:00 @5) 10.0 km (5:18 / km) +200m 4:49 / km
shoes: Mizuno Rider 12

Evening run with 4x200m sprints.

Strength workout, body we 10:00 [1]

Monday Jun 29, 2009 #

100% trails and roads 22:00 [1] 4.0 km (5:30 / km)
shoes: Mizuno Rider 12

Recovery jog.

100% trails and roads 26:00 [1] 4.9 km (5:18 / km)
shoes: Mizuno Rider 12

Evening jogging.

Sunday Jun 28, 2009 #

Note
(rest day)

Travelling from Norway home.

Saturday Jun 27, 2009 #

100% trails and roads 40:00 intensity: (25:00 @1) + (10:00 @2) + (5:00 @3) 5.0 km (8:00 / km)
shoes: Invo-8 Mudclaw 270 IV

Warm up and cool down.

Orienteering 1:35:00 intensity: (45:00 @4) + (50:00 @5) 17.0 km (5:35 / km) +500m 4:52 / km
shoes: Mizuno Rider 12

WC Long distance chasing start in Norway. Started as 35 and came in 17th... not too bad, if I would not think about the fact that I was getting really close to the 9th position before I did a big 2.5min mistake! Rrr, that was annoying, but at least I could see that my legs are in a good shape... just have to be serene to make less mistakes.

Friday Jun 26, 2009 #

Orienteering 40:00 intensity: (20:00 @1) + (15:00 @2) + (3:00 @3) + (2:00 @4) 6.0 km (6:40 / km)

Warm up and cool down.

Orienteering 40:00 [5] 7.0 km (5:43 / km) +275m 4:47 / km

World cup middle distance Oslo.
What a shame, I orienteered in a way that I didn't believe it was possible to be so bad. In the beggining I was struggling to find the flow, than instead of focusing even more on the technique I tried to run even faster... which led to huge mistakes.
I lost 5 minutes and finished 35th.
C • Oh no! 3

Thursday Jun 25, 2009 #

Orienteering 54:00 intensity: (39:00 @1) + (15:00 @3) 7.7 km (7:01 / km)
shoes: Invo-8 Mudclaw 270 IV

Model event.

Wednesday Jun 24, 2009 #

Orienteering 52:00 [2] 6.5 km (8:00 / km) +250m 6:43 / km

Sunset training on "Mount Oslo". Nice reward after travelling for 8 hours.

Tuesday Jun 23, 2009 #

100% trails and roads 58:00 intensity: (52:00 @1) + (2:00 @3) + (4:00 @5) 9.8 km (5:55 / km)
shoes: Mizuno Precision 9

2x4x200m on the track with Christophe. Times 8x29sec. Rest 2min.

Monday Jun 22, 2009 #

100% trails and roads 30:00 [1] 5.7 km (5:16 / km) +160m 4:37 / km
shoes: Mizuno Rider 12

Morning jog.

100% trails and roads 47:00 intensity: (27:00 @1) + (20:00 @2) 9.2 km (5:07 / km) +340m 4:19 / km
shoes: Mizuno Rider 12

Evening run.

Strength workout, body we 20:00 [1]

Followed by some core strength.

Sunday Jun 21, 2009 #

100% trails and roads 40:00 intensity: (20:00 @1) + (15:00 @2) + (3:00 @3) + (1:00 @4) + (1:00 @5) 5.5 km (7:16 / km)
shoes: Invo-8 Mudclaw 270 IV

Warm up and cool down for the race.

Orienteering 35:00 [5] 7.5 km (4:40 / km)
shoes: Invo-8 Mudclaw 270 IV

Middle distance Swiss champs.
Finished 3rd, 37sec behind Dani who won.
I had quite a solid run until 5 minutes before the end of the race where I did a 57 sec mistake! Missed a chance... it would be but actually I am happy to see that my speed was good enough to keep up with the 2 boys.
C • mieux... 1

Saturday Jun 20, 2009 #

100% trails and roads 32:00 [1] 7.0 km (4:34 / km)
shoes: Mizuno Precision 9

Jogging.

Strength workout, body we 20:00 [1]

Followed by core strength.

Friday Jun 19, 2009 #

100% trails and roads 1:19:00 intensity: (55:00 @1) + (24:00 @2) 15.3 km (5:10 / km) +500m 4:26 / km
shoes: Mizuno Rider 12

Early morning jog. Uh, bonked after 20 minutes. A long fight... I missed my breakfast :-).

100% off trails 40:00 intensity: (15:00 @1) + (7:00 @2) + (18:00 @4) 6.1 km (6:33 / km) +300m 5:16 / km
shoes: Invo-8 Mudclaw 270 IV

3x6min interval through the thickest bushes of our forest... under poring rain. Felt really slow on the uphills and my heart rate was in the basement... actually I felt like a slug, but I still fought through and tried my best.

Thursday Jun 18, 2009 #

100% trails and roads 36:00 [1] 6.1 km (5:54 / km) +170m 5:11 / km
shoes: Mizuno Rider 12

Morning jog.

100% trails and roads 1:24:00 intensity: (32:00 @1) + (20:00 @2) + (5:00 @3) + (7:00 @4) + (20:00 @5) 13.4 km (6:16 / km) +700m 4:58 / km
shoes: Mizuno Rider 12

2x10x1min intervals. All uphill on small, mostly steepish trails.
At first my heart rate was in the basement, but the more I did intervals the more my heart rate would come in a normal range and the more I would also get the right "running hard/fast feeling"

Wednesday Jun 17, 2009 #

100% trails and roads 55:00 intensity: (20:00 @1) + (35:00 @2) 12.0 km (4:35 / km) +320m 4:03 / km
shoes: Mizuno Precision 9

Run over my lunch break.
It is a new luxury for me to be able to come home over the lunch break and go running from home... really nice!

Strength workout, body we 40:00 [1]
shoes: Mizuno Precision 9

No power... so I did only little jumps.

Tuesday Jun 16, 2009 #

100% trails and roads 52:00 intensity: (47:00 @1) + (5:00 @2) 10.5 km (4:57 / km) +220m 4:29 / km
shoes: Mizuno Rider 12

Morning run.

100% trails and roads 50:00 intensity: (35:00 @1) + (5:00 @3) + (10:00 @5) 10.5 km (4:46 / km)
shoes: Mizuno Precision 9

I planned to do 3x(1000m-500m), 500m and 200m on the track. But after the 3 first intervals I had to resign. My heart rate was in the basement and the feeling pretty bad. I guess I haven't yet recovered from the trip in Finland.
Times 1000m 3:04 and 3:07. 500m in 1:28.
C • 1 3

Monday Jun 15, 2009 #

100% trails and roads 47:00 [1] 6.8 km (6:55 / km)
shoes: Mizuno Rider 12

Easy jogging with Sandra after unpacking my bag from my trip.
Only flew home today from Finland.

Sunday Jun 14, 2009 #

100% trails and roads 35:00 intensity: (25:00 @1) + (5:00 @2) + (5:00 @3) 6.0 km (5:50 / km)

Warm up for the Jukola. No cool down, because I hit my foot on a rock during the race.

Orienteering 1:00:00 intensity: (30:00 @4) + (30:00 @5) 11.0 km (5:27 / km)

Jukola. We finished 5th, worst result for quite a while... but still not so bad :-).
Had an ok race. First I thought it was quite good, but in retrospective I have lost too many seconds at different places. I lost 1:38 on Fabian who had the winning leg time.
C • Great run 2

Saturday Jun 13, 2009 #

100% trails and roads 36:00 [2] 8.7 km (4:08 / km)
shoes: Mizuno Rider 12

Evening run.

Friday Jun 12, 2009 #

Orienteering 35:00 [1] 4.0 km (8:45 / km)
shoes: Invo-8 Mudclaw 270 IV

Jukola training. Taking it slowly.

Orienteering 40:00 intensity: (20:00 @1) + (20:00 @2) 6.3 km (6:21 / km)

Jukola training. Not feeling to fiery yet.

Strength workout, body we 26:00 [1]

Thursday Jun 11, 2009 #

Orienteering 31:00 [1] 4.0 km (7:45 / km)
shoes: Invo-8 Mudclaw 270 IV

Jukola training. Taking it really easy.

Strength workout, body we 6:00 [1]

Wednesday Jun 10, 2009 #

100% trails and roads 1:20:00 intensity: (40:00 @1) + (25:00 @2) + (10:00 @3) + (5:00 @4) 12.0 km (6:40 / km)
shoes: Inov 8 X-talon I

Warm up and cool down for the 2 sprints.

Town orienteering 28:00 [5] 7.0 km (4:00 / km)
shoes: Inov 8 X-talon I

WC sprints in Salo. Quite solid race. Finished 10th.

Tuesday Jun 9, 2009 #

100% trails and roads 45:00 intensity: (30:00 @1) + (10:00 @2) + (5:00 @3) 7.0 km (6:26 / km)

Warm up and cool down.

Orienteering 36:00 intensity: (16:00 @4) + (20:00 @5) 7.0 km (5:09 / km)

WC middle distance in Salo.
Technical good race (especially when looking at the curve of my gps), but lost quite a bit of time. 25th.

Monday Jun 8, 2009 #

100% trails and roads 20:00 [1] 3.5 km (5:43 / km)
shoes: Inov 8 X-talon I

Model event for the sprint.

Orienteering 50:00 [1] 5.5 km (9:05 / km)
shoes: Invo-8 Mudclaw 270 IV

The woods surrounding our hotel are so pretty I couldn't resist to go for a map run and visit some bare rocks.

Sunday Jun 7, 2009 #

100% trails and roads 40:00 intensity: (25:00 @1) + (15:00 @2) 7.0 km (5:43 / km)

Warm up and cool down for the race.

Orienteering 32:00 [5] 7.0 km (4:34 / km)

NOC Relay. I ran the 3rd leg of the 2nd swiss team. It went quite alright, eventhough it could have been better. I finished the race 8th, and 5th would have been possible. I had maybe 3x20sec mistake + longish forking.
It was really fun running against others, just too bad some direct competitors beat me to the finish... but I ended on a good note as I passed Anders Nordberg on the way to the last control.

100% trails and roads 27:00 [1] 6.0 km (4:30 / km)
shoes: Mizuno Rider 12

Evening jog.

Saturday Jun 6, 2009 #

Orienteering 42:00 intensity: (38:00 @1) + (4:00 @3) 7.0 km (6:00 / km)
shoes: Invo-8 Mudclaw 270 IV

Orienteering from our hotel... beautiful woods!

Friday Jun 5, 2009 #

Orienteering 42:00 intensity: (20:00 @1) + (11:00 @2) + (10:00 @3) + (1:00 @4) 6.4 km (6:34 / km)

Model event for the NOC/WC. Mmh, I tried to run full speed for 5-10, but I had troubles to get into the physical racing speed... my technical abilities slowed me down too much. Well, I guess I just have to accept that my head and not my legs are doing the race... that's the name of the game, especially in this tricky terrain here.

Strength workout, body we 30:00 [1]

Core strength... followed by a Finish sauna :-)))

Thursday Jun 4, 2009 #

100% trails and roads 38:00 [1] 8.5 km (4:28 / km)
shoes: Mizuno Rider 12

"Team" jogging.

100% trails and roads 1:05:00 intensity: (1:00:00 @1) + (5:00 @5) 12.0 km (5:25 / km)
shoes: Mizuno Ronin

Ran to the track for 5x300m intervals with Migrilli and Wuschi. 2:30 rest.
Started maybe a bit too fast. My times:
44s, 46s, 47s, 46s, 46s.
C • tapering 4

Wednesday Jun 3, 2009 #

Town orienteering 15:00 intensity: (7:00 @4) + (8:00 @5) 4.3 km (3:29 / km)
shoes: Mizuno Ronin

Town O intervals in Pargas. 3x5min course.
Not so satisfied with my runs. Had troubles to get my neurons firing at the right speed.

100% trails and roads 35:00 intensity: (25:00 @1) + (10:00 @2) 6.0 km (5:50 / km)
shoes: Mizuno Rider 12

Warm up and cool down including picking up controls.

100% trails and roads 21:00 [1] 4.5 km (4:40 / km)
shoes: Mizuno Rider 12

Evening jogging with Ruud.

Tuesday Jun 2, 2009 #

Orienteering 1:29:00 intensity: (1:14:00 @1) + (15:00 @2) 11.6 km (7:40 / km) +400m 6:33 / km

O training on a 1:15000 map close to Vartsala. Feeling quite tired today. The terrain was also greener than the last trainings, didn't make it easy on a tired Marc.

100% trails and roads 12:00 [1] 2.5 km (4:48 / km)
shoes: Mizuno Ronin

Run to and back from the soccer field where we did the jumps.

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

Running school, running drills, jumps, 30min of core strength and quads... finalized with a session of whirlpool and sauna.

Monday Jun 1, 2009 #

100% trails and roads 57:00 intensity: (37:00 @1) + (15:00 @2) + (5:00 @3) 7.0 mi (8:09 / mi)
shoes: Invo-8 Mudclaw 270 IV

Warm up and cool down in the morning and afternoon.

Orienteering 38:00 intensity: (11:00 @4) + (27:00 @5) 7.5 km (5:04 / km)
shoes: Invo-8 Mudclaw 270 IV

Middle distance training in Pöylä. Another amazing terrain... almost boring, every map is so awesome.
Only smaller mistakes... but those make the difference :-).

Orienteering 42:00 intensity: (5:00 @2) + (25:00 @3) + (12:00 @4) 8.0 km (5:15 / km)
shoes: Inov 8 X-talon I

Relay training with Benno and Thömu. I only planned to run fast the 1st control... but I didn't resist the temptation to continue the pace in middle tempo. It is just more fun when you go faster.

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