Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Apr 30, 2010:

activity	#	time	miles		km		+m
Orienteering	19	20:57:29	122.59	(10:15)	197.29	(6:22)	5947
100% trails and roads	19	13:30:11	87.19	(9:18)	140.32	(5:46)	3572
50% off trails, 50% road	1	45:00	4.35	(10:21)	7.0	(6:26)	200
Strength workout, body we	2	40:00
Town orienteering	1	27:00	4.35	(6:12)	7.0	(3:51)	30
100% off trails	1	22:00	1.35	(16:19)	2.17	(10:09)	53
Total	33	36:41:40	219.83		353.78		9802

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Friday Apr 30, 2010 #

6 PM

100% trails and roads 31:00 [1] 5.41 km (5:44 / km) +236m 4:42 / km
shoes: Mizuno Precision 9

Gentle jog. Feeling good... training can start again! Yeah!

Thursday Apr 29, 2010 #

Strength workout, body we 20:00 [1]
(sick)

Less symptoms, but still very tired during the whole day. Working was exhausting.
Did some easy core strength with Sandra in the evening. It was good to get some exercise.

Wednesday Apr 28, 2010 #

Note
(sick)

Feeling slowly human again. Uh, this was a tough cold, hopefully an intensive but short one.

Tuesday Apr 27, 2010 #

Note
(sick)

Not really feeling better.

Monday Apr 26, 2010 #

Note
(sick)

Today the sore throat evolved into a strong cold. Unable to work or do anything useful. Frustrating!

Sunday Apr 25, 2010 #

100% trails and roads 30:00 5.0 km (6:00 / km) +320m 4:33 / km

Run to the start of the race.

Orienteering 1:25:00 [5] 16.0 km (5:19 / km) +900m 4:09 / km
(sick)

Long distance time trial in Eriswil. Super steep Emmentaler terrain. In advance I was looking forward to this race... such terrain suits me well and I am in a good shape. Unfortunately my health degenerated after yesterdays race. My throat started hurting more and more and during the night the pain would wake me up. Waking up I felt like sh.., but after breakfast I realized that my symptoms were still local (only sore throat, no dizziness or special tiredness), so I decided to participate at the race.
Ironically my limiting factor at this race was not the physical part (eventhough keeping a high rhythm did feel like it took more energy than usual: it just didn't feel cool to run fast). I screwed up technically. I took wrong route choices at the beginning of the race and even ran down a wrong hillside. Would I have done less mistakes if I wouldn't have had to worry about my sore throat? Would I have had the possibility to physically run faster being healthy? I don't know, but I am looking forward for the upcoming season because I want to do better :-).

Map from Fabian webpage (honestly, quite crazy, no?):
http://www.olvbl-elite.ch/images/stories/karten/fa...

Results:
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...

C • Crazy 5

Saturday Apr 24, 2010 #

50% off trails, 50% road 45:00 7.0 km (6:26 / km) +200m 5:38 / km

Warm up for the middle distance.

Orienteering 33:00 [5] 6.0 km (5:30 / km) +280m 4:28 / km

Middle distance time trial in Waldegg. One of the most Scandinavian terrains we have in Switzerland... also one of the smallest terrain.
Running to #10 I did get a bit lost, which cost me between 30 and 50sec. Other than that only few hesitations. At the finish I was pleased to realize that my speed was good too, as I was able to win the race :-).

Maps from Fabian:
http://www.olvbl-elite.ch/images/stories/karten/fa...

Results:
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...

C • Woooo! 4

Friday Apr 23, 2010 #

100% trails and roads 1:30:00 13.0 km (6:55 / km)
shoes: Inov 8 X-talon I

Warm up and cool down for the 2 sprints of the day.

The Swiss team is racing this weekend the trials for the European Champs and the World Cup.
It was important for me to have a good start kick into the season, otherwise it is quite difficult to position myself again amongst the best in the Swiss runners hierarchy. Nevertheless I knew I would perform the best if I would really look forward for cool races and enjoy them.

The programm is the following:
Friday 2 sprints in Münsingen
Saturday middle distance in Waldegg
Sunday long distance in Eriswil

Town orienteering 12:00 [5] 3.0 km (4:00 / km) +30m 3:49 / km
shoes: Mizuno Musha

First sprint race.
I lost about 20sec to #7 were I went up the wrong place into the church. Other than that only smaller hesitations/mistakes. Not a bad race for me... but I did finish 15th... not the best way to start selection races.

Map from Fabian:
http://www.olvbl-elite.ch/images/stories/karten/fa...

Results:
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...

Town orienteering 15:00 [5] 4.0 km (3:45 / km)
shoes: Inov 8 X-talon I

2nd sprint of the day.
I had troubles with the beginning in the forest. Really thick woods and I tried too much to go through the forest. By the 5th control I loose already 40sec to Matthias Müller and I am ranked 22nd. Entering the building complex I run pretty well and finish only a bit more then 1min behind Daniel and at the 8th rank. Actually to #17 I loose another 20sec because I can't make it out if the control is inside or outside the fence...
Retrospectively, looking closely at it I see even some potential to be not so bad at sprints :-).

Map from Fabian:
http://www.olvbl-elite.ch/images/stories/karten/fa...

Results:
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...

Thursday Apr 22, 2010 #

7 AM

100% trails and roads 20:00 [1] 3.47 km (5:46 / km) +101m 5:02 / km
shoes: Mizuno Precision 9

Morning jog.

6 PM

100% trails and roads 21:35 [1] 3.79 km (5:42 / km) +120m 4:55 / km
shoes: Mizuno Precision 9

Evening jog.

Wednesday Apr 21, 2010 #

7 AM

100% trails and roads 44:00 [1] 8.56 km (5:08 / km) +325m 4:19 / km
shoes: Mizuno Precision 9

Morning jog.

5 PM

100% trails and roads 55:42 10.4 km (5:21 / km) +396m 4:30 / km
ahr:131 max:174 shoes: Mizuno Musha

Interval training.
2x3min, 2x2min, 2x1min.

Tuesday Apr 20, 2010 #

Note
(rest day)

Trying to give it a full recovery to rebounce stronger than ever :-).

Monday Apr 19, 2010 #

Note
(rest day)

I have been fighting for over 2 weeks with a sore throat and I have a feeling it is not getting anybetter. Actually I was really tired yesterday, I wonder if besides the tough training also this chronic inflammation has an influence.

Sunday Apr 18, 2010 #

10 AM

Orienteering 1:35:02 10.46 km (9:05 / km) +460m 7:27 / km
ahr:130 max:166

Local O race in Rossberg as a desert to our training camp. Not a good day. Physically and technically troubles. Also troubles with an ankle. I lost over 7min on Baptiste who won.

Saturday Apr 17, 2010 #

10 AM

Orienteering 1:12:48 10.8 km (6:44 / km) +385m 5:43 / km
ahr:146 max:176

Middle distance-Sprint distance combination. Simulation of the world cup in Finland. Made 2min mistake on the middle distance. Sprint went well.

3 PM

Orienteering 1:06:43 5.63 km (11:51 / km) +206m 10:01 / km
ahr:124 max:145 shoes: Inov-8 Mudclaw 270 V

Orienteering in the Gibel. I think this is the toughest map I have orienteered on... even more extreme then Clairmont-Ferrand terrain.
Fun.

Friday Apr 16, 2010 #

Orienteering 1:17:00 [2] 14.0 km (5:30 / km) +250m 5:03 / km
shoes: Inov-8 Mudclaw 270 V

Intermediate stop in our backyard on our tour de Suisse.
Orienteering in Tête Plumée (Chaumont, forest just above Neuchatel). We took the cable car up from Neuchatel to start on top of the map (1100m) and our course brought us back down to the city (550m).
Really enjoyed it.

3 PM

Orienteering 56:14 7.08 km (7:57 / km) +149m 7:11 / km
ahr:129 max:151 shoes: Inov-8 Mudclaw 270 V

Continuing our Tour de Suisse. We arrived in central Switzerland. Training in Kernwald... surfing is nice but tough.

Thursday Apr 15, 2010 #

9 AM

Orienteering 1:10:02 12.73 km (5:30 / km) +333m 4:52 / km
ahr:121 max:143 shoes: Inov-8 Mudclaw 270 V

O training in some middle land terrain... a struggle. Searched controls, got constantly caught in thorny bushes and physically not top... well well.

4 PM

Orienteering 42:44 6.56 km (6:31 / km) +283m 5:22 / km
ahr:153 max:175

Combination training: Middle distance type race first followed by a sprint race (WC Finland simulation). It was fun, but I search too much.

Wednesday Apr 14, 2010 #

10 AM

Orienteering 1:07:30 12.44 km (5:26 / km) +639m 4:19 / km
ahr:140 max:164 shoes: Inov-8 Mudclaw 270 V

First training of our training camp with the Swiss team. We are doing a bit of a tour de Suisse. This morning we are doing a training in Bern, in the afternoon we ran on a small map neighbouring the embargoed area of the WOC 2012.
Day 2: some more training in similar terrain to the WOC 2012 and a similation of the combi WC race in Finland (middle distance type of race + sprint)
Day 3: Orienteering in the Jura and long drive to the center of Switzerland to orienteering in one of the trickiest maps of Switzerland: Kernwald
Day 4: 2nd combi training middle distance/sprint but in a total different terrain: Seelisberg. Pre alpine terrain with lots of stony features but fairly good runability. In the afternoon we are going to train in the legendary Gibel, which made a lot of noise after the Swiss 5 days last year...
Day 5: Local O race in some pre alpine terrain, still in the center of Switzerland.

4 PM

Orienteering 1:04:51 8.21 km (7:54 / km) +489m 6:05 / km
ahr:123 max:148 shoes: Inov-8 Mudclaw 270 V

Orienteering on a neighbouring forest to the WOC 2012. Honestly this was an awful training. Bad map, bad terrain. On top of it we ran with a reduced map where the trails weren't on it... just asking for troubles when the map is terrible, but we couldn't necessarily know that.

Tuesday Apr 13, 2010 #

7 PM

100% trails and roads 32:00 [1] 5.3 km (6:02 / km) +257m 4:51 / km
shoes: Mizuno Rider 12 II

Little jogging. Starting to feel better.

Monday Apr 12, 2010 #

Note
(rest day)

Still not feeling 100% after my cold from last week, so I am taking the day off to help recover the best possible.

Sunday Apr 11, 2010 #

11 AM

100% trails and roads 27:52 4.59 km (6:04 / km) +160m 5:10 / km
ahr:132 max:197 shoes: Inov-8 Mudclaw 270 V

Warm up for the race.

Orienteering 53:27 11.88 km (4:30 / km) +581m 3:37 / km
ahr:163 max:172 shoes: Inov-8 Mudclaw 270 V

Local O race close to Langenthal. Typical Middle land type terrain. Tired.

100% trails and roads 12:20 1.39 km (8:51 / km)
ahr:106 max:167 shoes: Inov-8 Mudclaw 270 V

Cool down.

Saturday Apr 10, 2010 #

5 PM

100% trails and roads 1:30:26 17.49 km (5:10 / km) +810m 4:12 / km
ahr:144 max:168 shoes: Mizuno Rider 12 II

As my health is starting to improve I decided to go for an evening run. I tried to find a route with quite a bit of climb.

I believe somehow my heart rate monitor was most often showing a to high of a heart rate... a bit strange.

Friday Apr 9, 2010 #

Note
(rest day)

I decided to take the day off to give a chance to my immune system to fight my long lasting sore throat (actually I almost can't speak anymore because my vocal cords are affected... when it is going well my voice is breaking like a 14 year old, when it is bad I am plain mute, interesting :-)

Thursday Apr 8, 2010 #

10 AM

Orienteering 20:46 3.01 km (6:54 / km) +30m 6:34 / km
ahr:104 max:159 shoes: Inov-8 Mudclaw 270 V

Picking up controls... a bit dizzy by the end. I guess this training camp was pretty tough considering that I was training with a constant sore throat. Not wise from a physiological/medical point of view, but those few days orienteering were central in my season build up for the technical aspect.

Orienteering 50:24 10.25 km (4:55 / km) +120m 4:39 / km
ahr:148 max:164 shoes: Inov-8 Mudclaw 270 V

One man relay in Le Rocher de l'Elephant. One of the most enjoyable orienteering I have done... divers and fast terrain. Partly you feel you are running in scandinavia, partly it is typical Fontainebleau terrain (big boulder labyrinth) and some parts of the woods reminded me of the WOC in Japan. Besides the map is excellent. I felt really tired starting the training, but you must be close to dying not to enjoy surfing on that map. My heart rate remained low, though, eventhough I was trying to push.

100% trails and roads 13:25 [1] 1.01 km (13:13 / km) +1m 13:09 / km
ahr:88 max:119 shoes: Inov-8 Mudclaw 270 V

Warm-up... tough tough.

Wednesday Apr 7, 2010 #

10 AM

Orienteering 1:08:34 11.59 km (5:55 / km) +300m 5:14 / km
ahr:101 max:172

Oing in Mont Aigu. Shadowed Alexandre Lebet (M-18), he orienteered better than I did.
A Sprint O race at the end. Physically it went astonishingly well, during the main training I felt tired, though.

100% trails and roads 12:00 [1] 1.72 km (6:59 / km)
ahr:94 max:127

Warm up.

6 PM

100% trails and roads 50:00 [2] 11.67 km (4:17 / km) +3m 4:17 / km
ahr:135 max:148 shoes: Mizuno Precision 9

Rolling run with Thömu along the Seine. It took some time running on the path to get used not to have to swirl constantly around big rocks.

Tuesday Apr 6, 2010 #

11 AM

Orienteering 18:55 [1] 2.13 km (8:52 / km) +31m 8:16 / km
ahr:102 max:122 shoes: Inov-8 Mudclaw 270 V

Picking up controls from the morning training.

Orienteering 40:11 7.0 km (5:44 / km) +130m 5:15 / km
ahr:139 max:162 shoes: Inov-8 Mudclaw 270 V

O training in Fontainebleau terrain. All the coaches did the training fast and we started with 2min interval. By the first rock labyrinth we all got together, though...
Did a couple of bigger mistakes. This terrain requires always 100% concentration. On flat areas the compass is required and you need to read the smallest details to check your direction. On the hills with the many rocks you have to do major generalisation... but still remain very precise, otherwise you can search your control for a long time in a maze of stones.

100% trails and roads 16:38 2.47 km (6:44 / km)
ahr:110 max:148 shoes: Inov-8 Mudclaw 270 V

Warm up.

3 PM

Orienteering 42:28 4.96 km (8:34 / km) +2m 8:32 / km
ahr:100 max:171 shoes: Inov-8 Mudclaw 270 V

3x punching sprint up the sand dune (cul du chien) and picking up controls.

Orienteering 14:58 2.75 km (5:27 / km)
ahr:147 max:164 shoes: Inov-8 Mudclaw 270 V

2nd loop against Thömu. Tried hard to pull myself together not to give in to tiredness and do mistakes. Succeeeded pretty well, best oing of the day.

100% trails and roads 5:50 [1] 0.78 km (7:29 / km)
ahr:93 max:137

Getting ready for the 2nd loop. Tired head and legs need some unrusting.

Orienteering 19:49 3.72 km (5:19 / km) +21m 5:11 / km
ahr:152 max:167 shoes: Inov-8 Mudclaw 270 V

Afternoon training.
2x man to man fight. Two runners run the same loop in opposite direction. The first in the finish wins.
I ran against Thömu.

1st loop. Started of well, then lost a bit of concentration-> fatal in that terrain and searched for 2-3min. Got in the finish about 20sec before, though.

100% trails and roads 10:00 [1] 1.77 km (5:39 / km)
ahr:103 max:138 shoes: Inov-8 Mudclaw 270 V

Warm up for the pm training.

Monday Apr 5, 2010 #

10 AM

Orienteering 1:15:00 [1] 9.24 km (8:07 / km) +123m 7:37 / km
shoes: Inov-8 Mudclaw 270 V

Shadowed some of our kids.

2 PM

Orienteering 43:00 [1] 5.81 km (7:24 / km) +120m 6:42 / km
shoes: Inov-8 Mudclaw 270 V

Picking up controls.

Orienteering 27:00 4.95 km (5:28 / km) +20m 5:21 / km
shoes: Inov-8 Mudclaw 270 V

O race with Thömu. He started 1.5min behind me, caught me and passed me. Maybe I was running too fast because I did lots of mistakes.... but really cool terrain, it is tough not to go full full speed.

100% off trails 22:00 2.17 km (10:09 / km) +53m 9:02 / km
shoes: Inov-8 Mudclaw 270 V

Warm up for the race against Thömu...

Sunday Apr 4, 2010 #

10 AM

100% trails and roads 30:38 4.0 km (7:39 / km) +1m 7:39 / km
ahr:107 max:160

Warm up for the race.

Orienteering 52:03 10.08 km (5:10 / km) +95m 4:56 / km
ahr:150 max:163

Official O race in Les Ecouettes. Not fit, stuck in middle tempo.
I have had a cold for the last few days and now it is asking its tribute.
Quite dead after the race, slept the whole afternoon, sore throat.
Fun terrain, though.

Saturday Apr 3, 2010 #

1 PM

100% trails and roads 1:22:11 13.74 km (5:59 / km) +172m 5:38 / km
ahr:103 max:148 shoes: Inov-8 Mudclaw 270 V

Beginning of a training camp with our club. I am there as a coach and athlete.
We are training in the forests of Fontainebleau. On the long drive there we stopped on the map "Hervaux" to get a bit of blood in our legs. Set controls and shadowed some athletes.
Tired... not recovered from my cold and maybe also from my tough last week.

Friday Apr 2, 2010 #

Strength workout, body we 20:00 [3]
(rest day)

Core strength with Sandra.

Thursday Apr 1, 2010 #

7 AM

100% trails and roads 1:00:20 11.05 km (5:28 / km) +330m 4:45 / km
ahr:147 max:197 shoes: Mizuno Harrier II

Morning intervals. Same as on Tuesday morning, 10x30''-30'' uphill, 2x10x30''-30'' interval on the "wood chips track". I tried to keep a fair running pace during the 30'' rest to stay "high" with my heart rate. 5' rest between the series.

4 PM

100% trails and roads 1:14:14 13.7 km (5:25 / km) +340m 4:49 / km
ahr:128 max:173 shoes: Mizuno Ronin

Last interval of the serie. Again with Christophe. He was an excellent partner to pull me through those hard workouts. Again we were "fighting" shoulder to shoulder together through the whole training session. It is also nice to share such crazy moments with somebody.
1x8', 2' rest, 2x4' (1.5' rest inbetween), 3' rest, 4x2' (1' rest inbetween). Legs not so "bouncy" on the asphalt, but other than that I am satisfied how I survived those three days. Taking in account that I have a sore throat since Monday I am very happy that I was able to do the 5 planned interval trainings in the last 3 days without major problems.

C • 5 in 3 2

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