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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Orienteering21 24:35:15 137.25(10:45) 220.88(6:41) 6004
  100% trails and roads10 9:34:17 68.14(8:26) 109.67(5:14) 2667
  Town orienteering3 3:42:00 25.63(8:40) 41.25(5:23) 117
  Rollerskiing3 2:45:11 8.56 13.77 336
  100% off trails2 2:38:59 18.81(8:27) 30.28(5:15) 1065
  Strength workout, body we4 1:26:00 0.03 0.04 1
  Bike or Hometrainer1 27:00
  Total41 45:08:42 258.42 415.88 10190

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Saturday Apr 30, 2011 #

10 AM

Orienteering 41:45 intensity: (39:58 @1) + (1:47 @2) 7.21 km (5:47 / km) +72m 5:31 / km
ahr:122 max:148

Model event for the Tiomila.

Friday Apr 29, 2011 #

11 AM

Orienteering 59:00 [1] 7.75 km (7:37 / km) +34m 7:27 / km
ahr:132 max:180

Very slow model event for the Tiomila. Great terrain!!!
4 PM

Orienteering 1:05:52 intensity: (42:52 @1) + (20:21 @2) + (2:39 @3) 10.34 km (6:22 / km) +100m 6:05 / km
ahr:123 max:157

Model event for the Tiomila. Wow, what a great terrain... but I was running really badly.

Thursday Apr 28, 2011 #

7 PM

Orienteering 1:20:51 intensity: (49:44 @1) + (20:34 @2) + (10:03 @3) + (30 @4) 13.48 km (6:00 / km) +118m 5:45 / km
ahr:127 max:169

Arrived in Sweden for the Tiomila.
I planed to do a fast training, but I was still totally travel sick while trying to run... I tried to run fast, but I barely managed to put one foot in front of the other without getting injured. Frustrating, eventhough the terrain is really amazing.

Tuesday Apr 26, 2011 #

6 PM

Orienteering 39:57 intensity: (38:33 @1) + (1:10 @2) + (14 @3) 5.96 km (6:42 / km) +283m 5:25 / km
ahr:106 max:157 shoes: Inov-8 Bare-Grip 200

Club training. Super tired.

Monday Apr 25, 2011 #

Orienteering 1:28:00 intensity: (33:00 @1) + (20:00 @3) + (35:00 @4) 14.0 km (6:17 / km) +400m 5:30 / km

O-training. Intervals, 5x10 to 12 minutes.

Sunday Apr 24, 2011 #

Orienteering 1:25:00 intensity: (45:00 @1) + (40:00 @2) 11.8 km (7:12 / km) +400m 6:10 / km

Orienteering.
11 AM

100% trails and roads 40:30 [1] 6.91 km (5:52 / km) +282m 4:52 / km
shoes: Inov8 F-Lite 195

Jog with some strides at the end.
12 PM

Strength workout, body we 21:00 [1]

Core strength.

Saturday Apr 23, 2011 #

9 AM

100% trails and roads 1:19:53 intensity: (49:11 @1) + (5:01 @2) + (7:56 @3) + (5:08 @4) + (12:37 @5) 16.0 km (5:00 / km) +400m 4:26 / km
ahr:132 max:185 shoes: Mizuno Aero 9

Intervals with Christophe. 8x1km. Rest 1.5min. Both of us in Easter spirits... we enjoyed running fast but weren't eager to push to the limit.
4 PM

100% trails and roads 1:24:12 intensity: (1:09:00 @1) + (15:12 @2) 14.72 km (5:43 / km) +661m 4:40 / km
ahr:130 max:170 shoes: Mizuno Rider 13

Setting streamers in "Tête-Plumée".

Friday Apr 22, 2011 #

12 PM

Orienteering 1:19:28 intensity: (1:18:53 @1) + (35 @2) 9.79 km (8:07 / km) +516m 6:25 / km
ahr:119 max:147 shoes: Inov-8 Bare-Grip 200

Setting out streamers in our home forest for the 1001 night project.

Thursday Apr 21, 2011 #

Bike or Hometrainer 27:00 [1]

Biking to and back from the track.
11 AM

Rollerskiing 55:00 [1]

The usual tour.
5 PM

100% trails and roads 50:47 intensity: (21:33 @1) + (7:18 @2) + (14:44 @3) + (3:55 @4) + (3:17 @5) 10.94 km (4:39 / km) +20m 4:36 / km
ahr:138 max:176 shoes: Mizuno Spikes MD

Track intervals. 15x400m. 1min rest. After 10 my calfs got really sore, so I took a 6min break before finishing the workout.
Times between always quite precisely 68s. The two last ones were faster (65s and 64s).
C • wow 2

Wednesday Apr 20, 2011 #

6 AM

Orienteering 40:00 [1] 4.79 km (8:21 / km) +222m 6:47 / km
ahr:108 max:180 shoes: Inov-8 Bare-Grip 200

Setting streamers out.
6 PM

100% off trails 1:33:59 intensity: (1:07:00 @1) + (26:59 @2) 19.21 km (4:54 / km) +655m 4:11 / km
ahr:150 max:210 shoes: Mizuno Rider 13

Watched the Tour du Canton.

Tuesday Apr 19, 2011 #

Strength workout, body we 23:00 [1]

Emphasize on legs.
4 PM

100% off trails 1:05:00 [1] 11.07 km (5:52 / km) +410m 4:57 / km
ahr:118 max:171 shoes: Mizuno Rider 13

Jogging with Christophe.

Sunday Apr 17, 2011 #

9 AM

Orienteering 1:40:03 intensity: (11:10 @1) + (5:46 @2) + (44:21 @3) + (30:26 @4) + (8:20 @5) 15.56 km (6:26 / km) +700m 5:15 / km
ahr:156 max:189 shoes: Inov-8 Oroc 280

French national meet.
Troubles getting in a flow. As I was pretty tired I focused to push and made quite a lot of smallish mistakes... never really got into a flow or not even a rythm, which is so important on long distances.
But I think it was a really good training for me and it will help me find the right long distance feeling for the upcoming season.
I lost 3 minutes to Fabian, who was the fastest Swiss. We had to leave early, so I don't now what the French did.

Saturday Apr 16, 2011 #

10 AM

Orienteering 45:00 [1] 6.0 km (7:30 / km) +200m 6:26 / km

My first orienteering steps in the Vosges. A positive surprise. Excellent terrain, only 2hrs drive from home... why have I not been there earlier?
1 PM

100% trails and roads 12:03 intensity: (12:01 @1) + (2 @2) 1.87 km (6:27 / km) +6m 6:21 / km
ahr:107 max:144

Social cool down after the race.

Orienteering 1:02:57 intensity: (30:48 @1) + (1:33 @2) + (7:05 @3) + (13:22 @4) + (10:09 @5) 9.28 km (6:47 / km) +171m 6:13 / km
ahr:127 max:179

French regional meet. Middle distance.
I had a good flow for most of the controls. Besides getting lost in a green and loosing my direction (1min) and not understanding the map at the end (30sec), I ran quite well.
At the end I lost 2min20 on François Gonon who won.

Friday Apr 15, 2011 #

10 AM

Strength workout, body we 22:00 [1] 0.04 km (8:31:38 / km) +1m 7:38:20 / km
ahr:81 max:81

Overflowing energy after the training... so I used the opportunity to do some core strength.

Orienteering 1:13:05 intensity: (17:19 @1) + (44:35 @2) + (11:06 @3) + (5 @4) 13.86 km (5:16 / km) +584m 4:21 / km
ahr:140 max:166 shoes: Inov-8 Oroc 280

Route choice training in Schmied Wald... great feeling. Clear mind, good legs :-).
5 PM

100% trails and roads 37:02 intensity: (24:16 @1) + (8:14 @2) + (3:49 @3) + (36 @4) + (7 @5) 7.41 km (5:00 / km) +98m 4:41 / km
ahr:134 max:170 shoes: Mizuno Ronin

Evening jogging at our arrival in Luxeuil-les-Bains. Uh, feeling quite tired suddenly. Maybe I was running a bit euphorically this morning.
We moved from Bern to the Vosges in France to compete at some official races.

Thursday Apr 14, 2011 #

9 AM

Orienteering 1:44:17 [1] 11.12 km (9:23 / km) +208m 8:34 / km
ahr:127 max:171

Training with a reduced map without trails. Uh, super tired. I am not sure why... feeling a bit strange.
3 PM

Orienteering 1:13:29 intensity: (38:30 @1) + (3:21 @2) + (12:29 @3) + (9:46 @4) + (9:23 @5) 11.08 km (6:38 / km) +351m 5:43 / km
ahr:125 max:184

4x start trainings (between 8 and 12minutes). Good training. I managed to pull myself together. Feeling most often strong. On the 2nd start I never managed to really start the engine, though.

Wednesday Apr 13, 2011 #

10 AM

Orienteering 1:06:24 intensity: (48:10 @1) + (8:14 @2) + (8:27 @3) + (1:33 @4) 11.94 km (5:34 / km) +305m 4:56 / km
ahr:127 max:167 shoes: Inov-8 Oroc 280

1st training of our training camp with the Swiss team. First we are doing 3 days in the Swiss "Middle land", with the objective to prepare for the WOC 2012, then we will take the opportunity to compete over the weekend at some French competitions in Les Vosges. For most of us it is unknown terrain, eventhough it is really close.

Training in Langenthal Ost. Nice! We ended the training with a little forest sprint... man, I screwed up more than 50% of the controls... I guess I tried to push too hard.
4 PM

Town orienteering 1:20:00 intensity: (1:00:00 @1) + (20:00 @5) 12.25 km (6:32 / km) +117m 6:14 / km
ahr:75 max:174 shoes: Mizuno Ronin

Knock out sprints in Huttwil. Fun training :-).

Tuesday Apr 12, 2011 #

7 AM

Orienteering 42:26 intensity: (42:23 @1) + (3 @2) 7.35 km (5:46 / km) +269m 4:53 / km
ahr:119 max:141

Morning run.
5 PM

Strength workout, body we 20:00 [1]

Core strength with lots of one legged squats... estonishingly I could still feel it 3 days later... I think I should do it more often.

100% trails and roads 1:09:41 intensity: (51:38 @1) + (18:03 @2) 14.84 km (4:42 / km) +444m 4:05 / km
ahr:137 max:217 shoes: Mizuno Rider 13

Chat run with Baptiste.

Monday Apr 11, 2011 #

Rollerskiing 55:00 [1]

The usual tour.

Sunday Apr 10, 2011 #

Orienteering 1:22:00 intensity: (50:00 @1) + (32:00 @5) 12.0 km (6:50 / km)

Middle distance Swiss champs.
3rd, 1min behind Matthias Merz and Baptiste.

Saturday Apr 9, 2011 #

Town orienteering 1:12:00 intensity: (1:00:00 @1) + (12:00 @5) 13.0 km (5:32 / km)
shoes: Mizuno Universe

Sprint champs.
Good race, but didn't punch control number 19... just ran by it! Too bad, it was probably the 3rd place, only a few seconds behind Matthias Merz who won.
8 AM

100% trails and roads 22:20 intensity: (21:58 @1) + (22 @2) 4.03 km (5:33 / km) +106m 4:54 / km
ahr:124 max:146

Morning jog.

Friday Apr 8, 2011 #

Note

Long walk with Sandra... quality time with your wife is more important than training... sometimes ;-)

Thursday Apr 7, 2011 #

12 PM

Rollerskiing 55:11 intensity: (50:47 @1) + (4:16 @2) + (8 @3) 13.77 km (4:00 / km) +336m 3:34 / km
ahr:122 max:159

The usual loop.
6 PM

Orienteering 40:44 intensity: (30:54 @1) + (2:31 @2) + (2:44 @3) + (59 @4) + (3:36 @5) 6.34 km (6:26 / km)
ahr:116 max:191 shoes: Mizuno Spikes MD

CEP training.
5x200m in 29 seconds.

Wednesday Apr 6, 2011 #

6 PM

100% trails and roads 58:00 intensity: (40:00 @1) + (18:00 @5) 10.51 km (5:31 / km) +200m 5:02 / km
ahr:134 max:178 shoes: Mizuno Aero 9

Intervals with Baptiste and Christophe. 6x1km. I thought I was tired, but our times where really good.

Tuesday Apr 5, 2011 #

4 PM

100% trails and roads 1:59:49 [1] 22.44 km (5:20 / km) +450m 4:51 / km
ahr:122 max:148 shoes: Mizuno Rider 13

Long jog with Christophe... rejuvanating.

Sunday Apr 3, 2011 #

Town orienteering 1:10:00 intensity: (40:00 @1) + (10:00 @2) + (4:00 @3) + (16:00 @5) 16.0 km (4:23 / km)
shoes: Mizuno Wave Idaten 3

National sprint race. Finished 8th, 45sec behind the winner Matthias Merz. I thought I did a good race. On the splits it looks like I did quite a few mistakes... to be analyzed.

Saturday Apr 2, 2011 #

9 PM

Orienteering 2:04:18 intensity: (21:32 @1) + (19:31 @2) + (1:03:14 @3) + (14:44 @4) + (5:17 @5) 22.93 km (5:25 / km) +736m 4:40 / km
ahr:147 max:175 shoes: Inov-8 Oroc 280

Swiss Night O champs in Schüpberg... man, it was a fight. Didn't find the flow from the beginning. In the end I finished 6th, 8min behind Baptiste.
Looking at my heart rate shows that I might have not pushed the hardest...

Friday Apr 1, 2011 #

2 PM

Orienteering 1:20:39 [1] 8.29 km (9:44 / km) +335m 8:06 / km
ahr:111 max:137

Stop in Montagne de Bange on the way back from our training camp in Clermont Ferrand. Really quite amazing terrain.

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