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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  Orienteering13 17:24:00 73.96 119.03 4141
  100% trails and roads11 7:03:00 50.56(8:22) 81.37(5:12) 1771
  Bike or Hometrainer5 5:35:52 2358
  Rollerskiing3 3:24:00 855
  Strength workout, body we7 2:28:00
  100% off trails2 2:22:00 12.22(11:37) 19.66(7:13) 715
  Aquajog2 1:20:00
  50% off trails, 50% road1 58:00 4.99(11:38) 8.02(7:14) 327
  Unspecified1 30:00
  Total43 41:04:52 141.73 228.09 10167
  [1-5]42 40:44:52

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Thursday Jun 30, 2011 #

Orienteering 55:00 [1] 8.0 km (6:53 / km) +200m 6:07 / km

Model event in Montagne de Bange

Wednesday Jun 29, 2011 #

7 PM

50% off trails, 50% road 58:00 intensity: (47:00 @1) + (11:00 @5) 8.02 km (7:14 / km) +327m 6:00 / km

Test if the body is able to race over the weekend. Did 2x1km on the road and 1x my 3.5min loop.
All went well, I am ready... it was a tight count down.
Knee and foot felt ok even the next morning.

Tuesday Jun 28, 2011 #

Strength workout, body we 18:00 [1]

Basics
6 PM

100% trails and roads 48:00 [1] 7.37 km (6:31 / km) +285m 5:27 / km

Test jogging. No pain :-).

Sunday Jun 26, 2011 #

11 AM

Orienteering 42:00 intensity: (22:00 @1) + (20:00 @3) 4.14 km (10:09 / km) +215m 8:03 / km

Training in Pré Poulain.

Orienteering 1:15:00 [1] 6.86 km (10:56 / km) +375m 8:35 / km

Training in Pré Poulain. Ouch, quite a bit of knee pain :-(

Saturday Jun 25, 2011 #

Orienteering 45:00 intensity: (25:00 @1) + (5:00 @2) + (15:00 @3) 6.0 km (7:30 / km) +150m 6:40 / km

Training in Montagne de Bange. Knee and foot are hurting a lot... quite frustrating.
12 PM

Orienteering 1:50:00 intensity: (1:00:00 @1) + (50:00 @2) 12.0 km (9:10 / km) +550m 7:27 / km

Training in Montagne de Bange. Good flow.

Friday Jun 24, 2011 #

11 AM

Orienteering 1:46:00 [1] 9.9 km (10:43 / km) +374m 9:01 / km

Slow training in Bois Bénévent. I tried to pay attention to my knee. It went surprisingly well.
5 PM

Orienteering 30:00 [1] 3.07 km (9:46 / km) +114m 8:15 / km

Training in la Petite Jeanne. Tough, my foot and knee are hurting a lot.

Thursday Jun 23, 2011 #

6 PM

100% trails and roads 20:00 [0] 4.0 km (5:00 / km) +110m 4:24 / km

Test jogging. OK.

Wednesday Jun 22, 2011 #

Aquajog 30:00 [3]

Therapeutical Ajog.

Tuesday Jun 21, 2011 #

4 PM

100% trails and roads 40:00 intensity: (33:00 @1) + (7:00 @5) 8.0 km (5:00 / km) +179m 4:30 / km
shoes: Mizuno Aero 9

Tough, today I planed 15x400m with Christophe. But after 5 loops my knee started hurting too much to continue. I was suspecting it the last days, a tendinitis on my patelar tendon... too much biking?
C • could be 2

Monday Jun 20, 2011 #

Strength workout, body we 20:00 [1]

12 PM

100% off trails 1:13:00 intensity: (49:00 @1) + (24:00 @5) 9.91 km (7:22 / km) +362m 6:14 / km

Intervals through the terrain on my typical loop. 8x3.5min. OK times.
Knee pain when I started, but it went ok during the intervals.
7 PM

Rollerskiing 58:00 [1] +351m

Rollerskiing. I was expecting this moment for 2 years... my skis broke... fortunately not in a downhill

Sunday Jun 19, 2011 #

Note
(rest day)

Social weekend with birthdays of my best friends in a double pack. Yesterday was Valentin's 30th, today Christophe's 40th birthday. We laughed a lot and had a good time. Also now I am super exhausted, but I am also happy to have more structured days ahead so that I am able to train hard... mmh, after a weekend partying I realize that training hard and especially performing well is still one of the most satisfying things for me. I am not ready yet to exchange my racing/training weekends with partying.

Saturday Jun 18, 2011 #

6 PM

Bike or Hometrainer 1:40:00 [1] +710m

Bike tour in the Bernese Jura... Flashback of the old times when I was racing a lot of cross country skiing competitions in this region. Actually, I was surprised how gorgeous I found the region. OK, the atmosphere was unique: strong contrasted weather, partly blue sky, than 5min later big thunder cloud, the whole thing with late evening June sun.

Friday Jun 17, 2011 #

12 PM

100% trails and roads 1:01:00 intensity: (37:00 @1) + (24:00 @5) 13.4 km (4:33 / km) +6m 4:32 / km

Intervals with Christophe. 6x4min. Rest 2min.
6 PM

Bike or Hometrainer 37:00 [1] +491m

Biking down and up to Mont-Soleil... in a heavy rain strom.
8 PM

Strength workout, body we 20:00 [3]

Training led by a professional: Zoe M.

Thursday Jun 16, 2011 #

12 PM

100% trails and roads 1:13:00 [2] 15.81 km (4:37 / km) +448m 4:03 / km
shoes: Mizuno Rider 13

Lunch break run. Foot felt a bit sore in the beginning, then I had a really good feeling. Felt good. Of course, in the course of the afternoon it started hurting... but that's normal for the moment. The healing is still progressing.

Wednesday Jun 15, 2011 #

12 PM

100% off trails 1:09:00 intensity: (29:00 @1) + (10:00 @2) + (30:00 @5) 9.75 km (7:05 / km) +353m 5:59 / km

8x3.5min intervals. hrough the forest on my standart loop. I felt a bit unsecure in the terrain with my injured foot. Also the big tape I have around it doesn't help to feel smooth in the terrain. The effort felt really hard and I didn't feel strong, but my times where actually very good... so what do I want more :-). I am relieved to be able to train well and perform.
8 PM

Bike or Hometrainer 1:00:00 [1] +576m

Mountain bike in the evening. I am starting to really enjoy this sport! It's fun and I guess handling difficult terrain is also good for the proprioception in orienteering.

Tuesday Jun 14, 2011 #

5 PM

Rollerskiing 56:00 [1] +335m

Rollerskiing

Monday Jun 13, 2011 #

10 AM

Orienteering 1:30:00 intensity: (27:00 @1) + (1:03:00 @4) 13.85 km (6:30 / km) +239m 5:59 / km

Wow, this morning I woke up without any strong pain on my heel :-). I guess all the therapy, the taping, the insoles are helping at last :-).
So, it is going better, even after a day with orienteering, I thought I have to continue doing it :-).
I raced a local o-meet in Chalet Pin. I didn't run that well, but I didn't really care, I am so happy I could run pain free.
6 PM

Bike or Hometrainer 1:18:52 [1] +581m

MTB

Sunday Jun 12, 2011 #

7 AM

Orienteering 1:13:00 intensity: (40:00 @1) + (33:00 @5) 8.88 km (8:13 / km) +82m 7:51 / km

Pfingststaffel. I raced in a relay, running the 3rd leg. I switched from the longest to one of the shortest legs because of my foot. The orienteering went quite ok, but my foot was hurting afterwards... not for long, the next day it was much better.
Cool Jura terrain! Orienteering is so much fun in there.
6 PM

Orienteering 1:30:00 [1] +351m

MTB in the evening through the terrain of the relay.

Saturday Jun 11, 2011 #

5 PM

Rollerskiing 1:30:00 [1] +169m

Rollerskiing, for once not on my standart loop I know by heart... had to be careful in the downhills :-)...
C • Downhill oula-la 5

Friday Jun 10, 2011 #

Strength workout, body we 20:00 [1]

Core strength + 20min feet exercises not included
4 PM

100% trails and roads 41:00 [1] 7.23 km (5:40 / km) +273m 4:46 / km
shoes: Mizuno Harrier II

Test run. First few minutes hurt, than only discomfort.

Thursday Jun 9, 2011 #

Strength workout, body we 30:00 [3]

+ exercises for the feet not incl.
11 AM

100% trails and roads 20:00 [1] 3.83 km (5:13 / km) +134m 4:26 / km
shoes: Mizuno Fortis 4

Therapeutical run

Wednesday Jun 8, 2011 #

Unspecified 30:00 [3]

Swimming... wow, I haven't done this sport for a long time!
C • Good times 4
12 PM

100% trails and roads 24:00 [1] 4.22 km (5:41 / km) +142m 4:52 / km

Therapeutical run.

Tuesday Jun 7, 2011 #

Note
(injured)

OK, I have to accept it... I am injured. Plantar Faschiitis.
I have felt it for several months now, but it never bothered my training. Just sore when I got up and for the 1st hr.
Now it hurts the whole day. I can run, but it is painful. I guess this is a sign that I need to pull the handbrake.
Man, being injured is frustrating!
Today I took an appointment at the PT, Osteopath and manual therapeut. Hopefully they can help.
C • ditto 9
7 PM

100% trails and roads 23:00 [1] 4.04 km (5:41 / km) +135m 4:52 / km

Therapeutical run

Monday Jun 6, 2011 #

Aquajog 50:00 [3]

Ajog.
6 PM

100% trails and roads 48:00 intensity: (43:00 @1) + (5:00 @5) 9.46 km (5:04 / km) +59m 4:55 / km
shoes: Mizuno Aero 9

Track intervals. 10x200m in gentle 32secs

Sunday Jun 5, 2011 #

100% trails and roads 25:00 [3] 4.0 km (6:15 / km)

Therapeutical run.

Bike or Hometrainer 1:00:00 [2]

Hometrainer while watching Roland Garros... cool game: Roger-Nadal

Strength workout, body we 20:00 [1]

Basics

Saturday Jun 4, 2011 #

9 AM

Orienteering 1:40:00 intensity: (20:00 @1) + (1:00:00 @2) + (20:00 @5) 14.68 km (6:49 / km) +523m 5:47 / km

Training in Herbouilly.
1hr in normal tempo, last 20min fast with SI.
Besides the fact that I once read to the wrong control and that the map was not always very accurate, I felt quite secure in my oing.

Friday Jun 3, 2011 #

Strength workout, body we 20:00 [1]

Taking a rest day because my foot is hurting too much.

Thursday Jun 2, 2011 #

10 AM

Orienteering 1:13:00 [2] 11.0 km (6:38 / km) +400m 5:37 / km
shoes: Mizuno Cabrakan

Route choice training in Plateau de Gêve. Nice training.
4 PM

Orienteering 1:15:00 [1] 9.75 km (7:42 / km) +240m 6:51 / km
shoes: Inov-8 Oroc 280

Corridor O in Corrençon... this was quite adventurous... put a tough terrain, a bad map and a corridor together and it becomes a treasure hunt. Unfortunately my foot is hurting a lot this afternoon, so it was not that much fun.

Wednesday Jun 1, 2011 #

10 AM

Orienteering 1:20:00 intensity: (30:00 @1) + (25:00 @2) + (25:00 @3) 10.9 km (7:20 / km) +328m 6:23 / km

O training in Corrençon. First we did 5 mass starts of about 5-6minutes, then a shortish middle distance. I had troubles keeping focused. I felt like I was more trying to survive than orienteering properly. Not big mistakes, but no flow. Too bad, the terrain was really interesting. But my feet are hurting, and it was the worst weather you can imagine... rain/snow really strongly.
C • Take care of your feet! Fir... 2

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