Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Jun 30, 2010:

activity	#	time	miles		km		+m
Orienteering	15	16:57:00	88.17		141.9		3510
100% trails and roads	14	10:28:00	73.57	(8:32)	118.4	(5:18)	1730
50% off trails, 50% road	2	1:26:00	9.76	(8:49)	15.7	(5:29)	430
Strength workout, body we	4	43:00
Town orienteering	1	24:00	3.42	(7:01)	5.5	(4:22)
Total	28	29:58:00	174.92		281.5		5670

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Monday Jun 28, 2010 #

Note
(injured)

Went to the doc today... doesn't sound too good. He suggests at least no running until next Monday

C • Oy!!! Are you on antibiotic... 5

C • Congratulations! 3

Lots of one legged jumping from the bed to the sofa and from the sofa to the bathroom... my foot almost doesn't hurt anymore, but is quite swolen. It is quite strange to suddenly have so much time. For months I was wishing to have more time to do my chores, now I can't even enjoy it...

C • Ouf 4

Thursday Jun 24, 2010 #

Orienteering 30:00 4.0 km (7:30 / km)
(injured)

No!
Started off for our second Norwegian training, again in wonderful woods. Jumped from rock to rock, when suddenly a sharp pain occurred under my foot... a minute later when the pain wouldn't stop I looked the sole of my shoe where a bit of blood was leaking... somehow I must have stepped on something really sharp which cut the shoe and perforated my foot.

Fortunately the incision is only 1.5cm long, but it is really deep. No race for me on Saturaday! I am disappointed!

Wednesday Jun 23, 2010 #

Orienteering 1:22:00 10.0 km (8:12 / km) +300m 7:08 / km

Travel from Stockholm to Gjovik, where we will race the last race of the NORT.
Between Oslo airport and Gjovik we stopped to do a nice norwegian O training: pretty swamps and open forest. Awesome!

Tuesday Jun 22, 2010 #

100% trails and roads 1:15:00 9.0 km (8:20 / km)
shoes: Inov 8 X-talon I

Warm up and cool down for the 2 sprints.

Town orienteering 16:00 [5] 3.5 km (4:34 / km)
shoes: Inov 8 X-talon I

Qualification sprint for the knock-out WC in Norway.
I fnished 16th, 53sec behind Matthias Müller. OK race, but not feeling too fresh. Still tired from the short night at Jukola... like probably everybody else.

Town orienteering 8:00 [5] 2.0 km (4:00 / km)
shoes: Inov 8 X-talon I

1/4 final. 1st half really good. I was able to stay in front of Andrey Khramov and François Gonon. Then I ran into a concrete post. By the time I got all my senses back together I lost too many valuabe seconds and I wasn't able to get back in touch with the two runners.
I finally finished 3rd of my heat.

100% trails and roads 30:00 [1] 8.0 km (3:45 / km)
shoes: Mizuno Precision 9

Peaceful run back from the competition center to our accomodation.

Monday Jun 21, 2010 #

100% trails and roads 35:00 [1] 7.0 km (5:00 / km)
shoes: Mizuno Precision 9

Model event for the sprint.

Sunday Jun 20, 2010 #

100% trails and roads 30:00 6.0 km (5:00 / km)

Warm up and cool down for the Juko.

Orienteering 1:11:00 [5]

Jukola, 6th leg. Started 5th and came back as such... looks not too bad... but actually I lost 7min to the lead!
Tough day for me, hurt my eye in the first downhill. From there on I saw sharply only with 1 eye... not a fun way to orienteer. I must admit I was happy to follow Millinger and Skarholt when they passed me... fortunately I was able enough to notice when they were not going where I would want to go and take own initiative...and finally I was clearly ahead of them in the finish... lucky me, but it wasn't fun, I just survived that race. Too bad, now when I look at the Jukola map it really makes me want to redo this race.

Tero our last runner had the same problem like me, but in worth. He managed to still come back as 7th.

Saturday Jun 19, 2010 #

100% trails and roads 35:00 [1] 7.0 km (5:00 / km) +150m 4:31 / km
shoes: Mizuno Precision 9

Morning jog with the VeVe boys.

100% trails and roads 19:00 [1] 4.0 km (4:45 / km)
shoes: Mizuno Precision 9

Jog to the grocery store.

Friday Jun 18, 2010 #

Orienteering 45:00 [1] 4.0 km (11:15 / km)

Map walk in Usmi, the neighbouring terrain of the Juko.

Orienteering 59:00 7.0 km (8:26 / km)

Model event for the Jukola, this time with a bit more speed. It went really well, cool terrain, looking forward for the race.

Thursday Jun 17, 2010 #

100% trails and roads 40:00 8.0 km (5:00 / km)
shoes: Inov 8 X-talon I

Warm up and cool down for the WC in Finland.

Orienteering 42:00 [5] 9.0 km (4:40 / km)
shoes: Inov 8 X-talon I

World Cup race in Tuusula.
Gosh, nothing went right in the first 2/3 of the middle distance.

Wednesday Jun 16, 2010 #

Orienteering 42:00 6.5 km (6:28 / km) +50m 6:13 / km
shoes: Inov 8 X-talon I

Visiting the woods surrounding Petteris home. Incendently it is the neighbouring forest for tomorrows WC.

Orienteering 32:00 6.0 km (5:20 / km)
shoes: Inov 8 X-talon I

Model event in Tuusula for the WC.

Tuesday Jun 15, 2010 #

Orienteering 50:00 [1] 6.4 km (7:49 / km) +170m 6:54 / km

O training. Legs and head like chewing gum.

Orienteering 52:00 8.0 km (6:30 / km) +200m 5:47 / km

Jukola training in Usmi (neighbouring terrain to the Jukola). Went faster then in the morning... it is just more fun that way. Quite tricky. You have to be always 100% focused in that terrain.
The training went well up to the 2nd last control when I thought it would be easy... took slighty the wrong direction leaving a trail... and than everything looks similar, especially because the visibility is bad.

Monday Jun 14, 2010 #

Orienteering 1:11:00 [1] 8.0 km (8:53 / km) +140m 8:10 / km

O training organized by Petteri Muukkonen. Trondheim tour: long swamp running legs with short controls at the top of the hills (maximum swamp kilometers and climbing). Kalevan Rasti boys Philippe A., Thierry G, Hannu A. and Fabian H. and Jörgen Wickholm joined the training. Jörgen clearly won... and the two frenchies chickened out already quite quickly.
Too bad it was a recovery day for me, it would have been fun to run the loop full speed.

After the training Petteri and his wife invited us all for a delicious bbq, Matthias Müller + Merz + Karin joined us there... the sauna was almost too small.

Sunday Jun 13, 2010 #

100% trails and roads 38:00 7.0 km (5:26 / km)

Warm up and cool down.

Orienteering 54:00 [5] 10.0 km (5:24 / km) +350m 4:36 / km

Swiss relay champs in the neighbouring terrain of yesterday (and still as awesome terrain).
We won bronze, yeepee! Thank you Alain and Thomas.
Before the race I put on myself quite a lot of pressure. I knew that if I ran cleanly and aggressive it would be possible in that terrain to close big gaps. I also wanted to prove to myself that I can do better than the day before.

And yes, this time my race was good until the end. 100% control the whole way :-). Seldom I have had so much fun, I wonder if I was not smiling during the race.
I pulled us from the 6th to the 3rd position and won the leg with 3.5min advance on Fabian.

Physically I felt better than the day before. I am a bit mad at myself that I did train too hard last week while being sick, taking in regard this tough weekend and the soon upcoming WC races and Jukola. So I am relieved to believe that my body is working properly again.

C • training too hard 1

Saturday Jun 12, 2010 #

Orienteering 45:00 [5] 7.0 km (6:26 / km) +350m 5:09 / km

National meet + selection race for the Nordic tour. Map: Lamoura... it is one of those terrains which you won´t forget. It is only 1hr20min from our home, but I have never competed there. It is typical Jura terrain, but of the most exquisit kind.
I started really well, the first half of the course I had always everything under control... I was even starting to wonder if it would be possible to do mistakes... and by that time I was also leading with 1min. Than tiredness came and more and more I noticed I started generalizing too much at the wrong moments... two bigger mistakes (2x over 1 minute) than happened and at the finish I got beaten by Fabian with 30sec.

Conclusion: good technical beginning, but physically not super.
I believe the tough uphill intervals on Thursday were too much, especially after being sick on Wednesday.
Anyway, it was awesome to compete in this new (for me) terrain.

4 PM

100% trails and roads 38:00 7.0 km (5:26 / km)

Warm up and cool down for the race.

Friday Jun 11, 2010 #

12 PM

100% trails and roads 30:00 5.8 km (5:10 / km) +130m 4:39 / km

Lunch jog with 2x3min intervals flat.

1 PM

Strength workout, body we 10:00 [1]

Core strength.

7 PM

50% off trails, 50% road 1:05:00 [1] 11.7 km (5:33 / km) +370m 4:48 / km
shoes: Mizuno Harrier II

Evening run from La Grande Sagneule to the Mont Racine. Wonderful atmosphere + landscape... so peaceful.

Thursday Jun 10, 2010 #

12 PM

50% off trails, 50% road 21:00 [1] 4.0 km (5:15 / km) +60m 4:53 / km

Health test after yesterdays troubles. Feeling better.

1 PM

Strength workout, body we 22:00 [1]

Core strength.

5 PM

100% trails and roads 1:22:00 15.4 km (5:19 / km) +880m 4:08 / km

Run up to La Tourne. Did 5x3min intervals uphill (super steep) and while we were waiting on the postal bus to pick us up (Sandra did the same tour) I did another.2x3min on the flatish road on top of the pass. Fun but tough training, also because of the heat.

Wednesday Jun 9, 2010 #

Note
(rest day)

Spent the night with stomach cramps and woke up with a sore throat... no intervals today, not as planned.

Tuesday Jun 8, 2010 #

Orienteering 1:10:00 11.0 km (6:22 / km) +350m 5:29 / km
shoes: Invo-8 Mudclaw 270 IV

Club training in Serroue. Followed Philipp Khlebnikov... uh, he can run fast!

Strength workout, body we 1:00 [1]

Core strength. Stomach pain.

7 AM

100% trails and roads 36:00 [1] 6.2 km (5:48 / km) +220m 4:56 / km
shoes: Mizuno Precision 9

Morning jog.

Monday Jun 7, 2010 #

100% trails and roads 35:00 [1] 6.0 km (5:50 / km) +200m 5:00 / km
shoes: Mizuno Precision 9

Recovery jog.

Sunday Jun 6, 2010 #

Note

Travel from Primorsko to Neuchatel... a looong day...

Saturday Jun 5, 2010 #

Orienteering 2:15:00 22.0 km (6:08 / km) +800m 5:12 / km

EOC long distance.
Interesting terrain, but tough... quite bushy and bad visibility. Unfortunately I did a bit too many mistakes (about 4-5min). But I am very happy to be able with my 5th rank... it has been a while since I was able to run that well on an international event.

Friday Jun 4, 2010 #

100% trails and roads 27:00 [1] 6.0 km (4:30 / km)
shoes: Mizuno Wave Aero 7

Ran most part of the sprint quali and ended again with a dip in the black sea... it would be nice to become a routine.

C • Oh come on.... 2

C • Bravo Marc, 5th in the Long Classic!! 7

Orienteering 55:00 [1] 8.0 km (6:53 / km) +300m 5:47 / km

Ran the middle distance as a training... I was a bit under pressure, I was accompagnied by 3 world champs: Alain Berger, Janne Salmi and Thomas Bührer

Thursday Jun 3, 2010 #

100% trails and roads 33:00 [1] 7.0 km (4:43 / km)
shoes: Mizuno Wave Aero 7

Re-ran the controls I had troubles with in the sprint final and then ran along the beach before doing some core strength.

Strength workout, body we 10:00 [1]

Core strength on the sand beach and finished my last exercises in the sea :-)

Wednesday Jun 2, 2010 #

100% trails and roads 45:00 9.0 km (5:00 / km) +150m 4:37 / km

Warm up and cool down for the relay.

Orienteering 42:00 [5] 9.0 km (4:40 / km) +300m 4:00 / km

European champs relay. I ran the 3rd leg of the 2nd Swiss team. Besides some small troubles at the control 3 and 4 it went really well. I started 8th and was able to catch up to the 5th place... but unfortunately the loong legs of Emile W. were faster than mine in the finish shoot and he passed me again a few meters before the line.

C • Well, that's ärgerlich 1

Tuesday Jun 1, 2010 #

Orienteering 40:00 [1] 6.0 km (6:40 / km) +200m 5:43 / km
shoes: Invo-8 Mudclaw 270 IV

Today was the middle distance quali of the European champs. As I was not able to run the race I did it at a moderate tempo after everybody was in the finish... really fun terrain, I enjoyed it a lot. Technical continental terrain with lots of vegetation changes, often difus but fair.

C • I am so sorry about that :'( 2

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