Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Sep 30, 2009:

activity	#	time	miles		km		+m
Orienteering	15	20:01:00	111.85	(10:44)	180.0	(6:40)	4760
100% trails and roads	9	7:09:00	48.06	(8:56)	77.35	(5:33)	1310
100% off trails	6	6:43:00	49.77	(8:06)	80.1	(5:02)	1550
Town orienteering	5	3:49:00	24.85	(9:13)	40.0	(5:44)	340
50% off trails, 50% road	2	2:31:00	14.98	(10:05)	24.1	(6:16)	400
Strength workout, body we	4	1:35:00
XC skiing, classical	1	50:00
Bike or Hometrainer	1	35:00
75% off trails, 25% road	1	25:00	3.11	(8:03)	5.0	(5:00)	180
Total	27	43:38:00	252.62		406.55		8540

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Wednesday Sep 30, 2009 #

100% trails and roads 59:00 [1] 11.5 km (5:08 / km) +320m 4:30 / km
shoes: Mizuno Wave Aero 6

Very early jog.

Strength workout, body we 25:00 [1]

Core strength.

Tuesday Sep 29, 2009 #

100% off trails 1:30:00 [1] 19.0 km (4:44 / km) +300m 4:23 / km
shoes: Mizuno Rider 12

Longish evening run.

100% off trails 49:00 [1] 10.0 km (4:54 / km) +150m 4:33 / km
shoes: Mizuno Wave Aero 7

Very early morning jog... rolling speed.

Monday Sep 28, 2009 #

100% off trails 1:30:00 [1] 16.0 km (5:38 / km) +900m 4:23 / km
shoes: Mizuno Harrier

Run up to La Vue.

Sunday Sep 27, 2009 #

Town orienteering 1:05:00 10.0 km (6:30 / km)
shoes: Mizuno Ronin

WC Final. Sprint.
Finished 12th... cool race, feeling better than the day before.

Saturday Sep 26, 2009 #

Orienteering 1:20:00 11.0 km (7:16 / km) +500m 5:56 / km
shoes: Inov-8 Mudclaw 270 V

Middle distance WC.
My legs were just not strong :-(.

Friday Sep 25, 2009 #

Town orienteering 32:00 [1] 6.0 km (5:20 / km) +200m 4:34 / km
shoes: Mizuno Precision 9

Town orienteering model event.

Orienteering 48:00 6.8 km (7:04 / km) +300m 5:47 / km
shoes: Inov-8 Mudclaw 270 V

Model event in Irchel. Man orienteering is cool. But I felt really strange running, also my heart rate monitor told me my heart rate was like 20 bpm too high... actually it also felt like it... strange strange.

Thursday Sep 24, 2009 #

100% off trails 21:00 [1] 3.8 km (5:32 / km)
shoes: Mizuno Rider 12

Jog.

Wednesday Sep 23, 2009 #

100% off trails 49:00 [1] 9.3 km (5:16 / km) +200m 4:45 / km
shoes: Mizuno Precision 9

Run.

Strength workout, body we 20:00 [1]

Core strength.

Town orienteering 1:00:00 11.0 km (5:27 / km) +140m 5:08 / km
shoes: Mizuno Ronin

Town O.

Tuesday Sep 22, 2009 #

Orienteering 1:00:00 [1] 6.3 km (9:31 / km) +300m 7:42 / km
shoes: Inov-8 Mudclaw 270 V

O training in La Dame. Took it easy. Tired.

Monday Sep 21, 2009 #

100% off trails 1:01:00 12.0 km (5:05 / km)
shoes: Mizuno Wave Aero 7

3x10x80m. Only short rest between the 80m. Tough but good training.

Saturday Sep 19, 2009 #

50% off trails, 50% road 1:15:00 [1] 11.0 km (6:49 / km)
shoes: Inov-8 Mudclaw 270 V

Warm up and run into russian territory.

Orienteering 40:00 [5] 8.0 km (5:00 / km)
shoes: Inov-8 Mudclaw 270 V

CISM. Relay. Yes, finally it went well.

Orienteering 40:00 [5] 8.0 km (5:00 / km)
shoes: Inov-8 Mudclaw 270 V

CISM. Relay. Yes, finally it went well.

Friday Sep 18, 2009 #

100% off trails 43:00 [1] 10.0 km (4:18 / km)
shoes: Mizuno Wave Aero 6

Rolling run with David.

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: Inov-8 Mudclaw 270 V

Model event CISM.

Thursday Sep 17, 2009 #

Orienteering 40:00 [2] 5.0 km (8:00 / km)
shoes: Inov-8 Mudclaw 270 V

Warm up and cool down.

Orienteering 32:00 [5] 6.0 km (5:20 / km)
shoes: Inov-8 Mudclaw 270 V

middle distance CISM. Feeling better today. But still not 100% confident in this terrain.

Wednesday Sep 16, 2009 #

Orienteering 1:55:00 20.0 km (5:45 / km) +500m 5:07 / km
shoes: Inov-8 Mudclaw 270 V

Bad shape and big mistakes!
CISM, classical distance.

Tuesday Sep 15, 2009 #

Orienteering 34:00 [1] 3.6 km (9:27 / km)
shoes: Inov-8 Mudclaw 270 V

Model event CISM.

Sunday Sep 13, 2009 #

Orienteering 2:00:00 22.0 km (5:27 / km) +700m 4:42 / km
shoes: Inov-8 Mudclaw 270 V

Swiss Long champs.

Saturday Sep 12, 2009 #

Town orienteering 55:00 10.0 km (5:30 / km)
shoes: Mizuno Ronin

Swiss sprint champs in Willisau.

Thursday Sep 10, 2009 #

XC skiing, classical 50:00

Rollerskiing with the sunrise... revival of old times when I was going to the university.

100% trails and roads 48:00 9.75 km (4:55 / km) +150m 4:34 / km
shoes: Mizuno Wave Aero 7

Smallish interval training.
3min, 2min, 6x1min.

Wednesday Sep 9, 2009 #

Bike or Hometrainer 35:00 [1]

MTB with Sandra. Stopped by my parents for a visit and some refreshments...

Tuesday Sep 8, 2009 #

100% trails and roads 44:00 [2] 11.1 km (3:58 / km)
shoes: Mizuno Wave Aero 7

Hit the asphalt for a rolling run with my room mate Mündi before breakfast.

50% off trails, 50% road 1:16:00 [1] 13.1 km (5:48 / km) +400m 5:02 / km
shoes: Mizuno Inspire 4

Goodbye jogging with the team in Bymark above the WOC 2010 embargoed area... inspiring motivation for the next 12 months... :-)

Monday Sep 7, 2009 #

Orienteering 1:16:00 8.8 km (8:38 / km) +800m 5:56 / km

Partner training with Simi... both fighting for high concentration...

100% trails and roads 30:00 [2] 6.0 km (5:00 / km)
shoes: Inov-8 Mudclaw 270 V

Warm up and cool down for the sprint.

Town orienteering 17:00 [5] 3.0 km (5:40 / km)
shoes: Inov-8 Mudclaw 270 V

Town O training.... many mistakes... and not too fast :-(... loosing 1min40 on Fabian!
First fast training during this week in Trondheim which didn't go well.

Sunday Sep 6, 2009 #

100% trails and roads 33:00 6.0 km (5:30 / km)
shoes: Inov-8 Mudclaw 270 V

Warm up/ cool down for the relay.

Orienteering 39:00 [5] 7.7 km (5:04 / km)
shoes: Inov-8 Mudclaw 270 V

Relay competition at a local event. Almost all the top nations+athletes were present (Norway, Sweden, Czech, France, GB, Denmark, Austria... and the biggest Irish delegation I have ever seen).
I ran with the lead until the finish and ended 4 seconds behind Dani. 1st leg runners goal achieved. At the end my team with Simmi and Mündi finished 5th.
Results:
http://www.sb-o.no/j2/sbo/lop/km_09/H17.HTM

C • oi 4

Strength workout, body we 20:00 [1]

Core strength.

Saturday Sep 5, 2009 #

100% trails and roads 32:00 4.0 km (8:00 / km) +60m 7:27 / km
shoes: Inov-8 Mudclaw 270 V

Warm up and cool down for the middle distance.

Orienteering 41:00 7.0 km (5:51 / km) +200m 5:08 / km
shoes: Inov-8 Mudclaw 270 V

Middle distance race in Vintervannsmyra, just north of the embargoed area at Granasen (Trondheim ski stadion).
Felt pretty good physically, and technically I had the power to be offensive the whole way. I had the poor statistic of nailing only 10/21 controls! But interestingly I only lost 15 seconds to Merzi who won... so everybody had some troubles (...and the map was actually not always good).

Really cool terrain.

Orienteering 1:05:00 8.6 km (7:33 / km) +300m 6:26 / km

Memory O training.
At some controls there was a map to memorize with the next few controls to pick until there was again a map with the next few other controls. Really tough technical training, especially because the terrain was quite green... If you don't have a map with you it is simply impossible to relocate...

C • This sounds like great stuff 5

Friday Sep 4, 2009 #

100% trails and roads 1:35:00 12.4 km (7:40 / km) +450m 6:29 / km
shoes: Inov-8 Mudclaw 270 V

Compass Training. Rough and green forest. Partly really tricky. Pouring rain... making the braincells freeze so that precise orienteering was even more difficult.

100% trails and roads 41:00 9.6 km (4:16 / km) +80m 4:06 / km
shoes: Mizuno Wave Aero 7

Hit the asphalt with Dani. 5km down and up the main road.
On the way back we did 5x1min full speed with 1min rest.
After all the rough forest and the wet swamps it felt like flying on the pavement.

Thursday Sep 3, 2009 #

100% trails and roads 30:00 [1] 4.0 km (7:30 / km) +100m 6:40 / km
shoes: Inov-8 Mudclaw 270 V

Warm up for the Trondheim test and run to the start of the pm training.

Orienteering 25:00 [3] 4.0 km (6:15 / km) +180m 5:06 / km
shoes: Inov-8 Mudclaw 270 V

Middle tempo warm up O-loop on the hillside of the Grakallen before the Trondheim test.

75% off trails, 25% road 25:00 5.0 km (5:00 / km) +180m 4:14 / km
shoes: Inov-8 Mudclaw 270 V

Trondheim test. It goes this way:
We arrive from the short middle tempo O-loop at a central place from where we start 3 different loops. A 2km road loop, a 1.5km swamp loop and a 1km uphill/downhill loop with 180m climb.
We run the loops all out, between them we get 2min recovery. During that time our lactate is taken.
We already did this test at the same place last year. And next spring we will do it a 3rd time. This way we can see our specific physical evolution.
This year I was a couple seconds faster on the road and uphill loop. In the swamp I was 13sec slower, but it was also quite a bit wetter and therefore probably slower.
I am looking forward to get the detailed analysis from Sandra, who is doing the tests.

Orienteering 1:10:00 [1] 8.0 km (8:45 / km)

Snake O in Damtjonna. Took it really easy... there will be some good training days following.

C • Snake O 4

Wednesday Sep 2, 2009 #

Orienteering 1:39:00 13.9 km (7:07 / km) +450m 6:08 / km

Route choice/long distance training in Herbernheia. 10km, 12km

Strength workout, body we 30:00 [1]

Core strength.

Tuesday Sep 1, 2009 #

100% trails and roads 17:00 [1] 3.0 km (5:40 / km) +150m 4:32 / km
shoes: Inov-8 Mudclaw 270 V

Run to the am and pm training start.

Orienteering 1:20:00 11.0 km (7:16 / km) +330m 6:19 / km
shoes: Inov-8 Mudclaw 270 V

O training in Bymark. Slow route choices... tried to keep the straight line: bad idea.

Orienteering 57:00 8.3 km (6:52 / km) +200m 6:08 / km

Swamp training in Gjennvollhytta. Fun orienteering.

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