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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Orienteering21 24:36:43 142.87(10:20) 229.93(6:25) 7131
  100% trails and roads12 7:35:17 57.16(7:58) 91.99(4:57) 1116
  Strength workout, body we6 3:10:00
  Town orienteering3 2:22:21 17.3(8:14) 27.85(5:07) 182
  Total41 37:44:21 217.33 349.77 8429
  [1-5]41 37:43:57

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Monday Apr 30, 2012 #

7 PM

100% trails and roads 20:51 [1] 4.19 km (4:59 / km) +4m 4:57 / km

Recovery jog.

Sunday Apr 29, 2012 #

Town orienteering 1:02:00 intensity: (40:00 @1) + (7:00 @4) + (15:00 @5) 13.0 km (4:46 / km)

Town Sprint in Ascona. I searched one control for 2min. I got confused by a mistake in the map and then blew it totally... this was quite an experience.

Saturday Apr 28, 2012 #

Orienteering 1:22:00 intensity: (50:00 @1) + (32:00 @5) 9.0 km (9:07 / km) +500m 7:08 / km

Swiss middle distance champs. Not very proud of my race. Rare were the moments where I was fully focused on the navigation.
9 AM

Orienteering 43:00 [1] 4.69 km (9:11 / km) +207m 7:31 / km
shoes: Mizuno Enigma

Morning jog in Taverne. We were housing just beside the forest and I couldn't resist to go for a jog in it. I tried to orienteer, but definitely had the wrong shoes for all the chesnut thorns.

Friday Apr 27, 2012 #

7 PM

Orienteering 39:37 intensity: (24:39 @1) + (13:03 @2) + (1:55 @3) 4.47 km (8:51 / km) +240m 6:59 / km
ahr:133 max:157

We traveled to Ticino in the afternoon with Sandras mom to visit Reto (Sandras Uncle). Unfortunately the travel took longer then planed and we could only go for a short O training in Arcegno... and still, it was gorgeous.

Thursday Apr 26, 2012 #

10 AM

100% trails and roads 30:45 [1] 6.1 km (5:02 / km) +141m 4:31 / km

Recovery jog. I feel quite good today. I should have pushed harder yesterday.

Wednesday Apr 25, 2012 #

Orienteering 2:05:00 intensity: (35:00 @1) + (45:00 @4) + (45:00 @5) 25.0 km (5:00 / km)
shoes: Inov-8 Oroc 280

Long distance selection race in Bois de Fermens for the EOC.
I searched the 1st control for 1min40, afterwards a few smaller mistakes. At the end I lost more then 4min to Matthias K...

Tuesday Apr 24, 2012 #

9 AM

100% trails and roads 23:44 [1] 4.41 km (5:23 / km) +120m 4:45 / km

Morning jog.
7 PM

100% trails and roads 43:00 [1] 6.8 km (6:19 / km) +150m 5:42 / km

Evening jog.

Monday Apr 23, 2012 #

100% trails and roads 45:00 [1] 9.0 km (5:00 / km)

Recovery jog.

Sunday Apr 22, 2012 #

11 AM

Town orienteering 43:32 intensity: (31:10 @1) + (1:57 @2) + (5:16 @3) + (3:16 @4) + (1:53 @5) 6.43 km (6:46 / km) +180m 5:56 / km
ahr:115 max:174

Sprint in Lausanne. Several small mistakes... costing a lot of time when you add them, especially comparing to the guys of the team. I am impressed how well they run sprints.
C • I know what you mean 3

Saturday Apr 21, 2012 #

10 AM

Orienteering 56:00 intensity: (27:23 @1) + (25:07 @2) + (3:30 @3) 6.81 km (8:13 / km) +177m 7:17 / km
ahr:138 max:155 shoes: Inov-8 Oroc 280

Super technical training in Longchaumois. I enjoyed every bit of the training.
4 PM

Orienteering 57:34 intensity: (17:30 @1) + (3:25 @2) + (25:18 @3) + (9:16 @4) + (2:05 @5) 9.3 km (6:11 / km) +250m 5:27 / km
ahr:156 max:177

Chasing start in Longchaumois. Not my best orienteering, but it was still fun.

Friday Apr 20, 2012 #

10 AM

Orienteering 1:16:29 intensity: (52:14 @1) + (23:21 @2) + (54 @3) 9.81 km (7:48 / km) +283m 6:49 / km
ahr:134 max:155

Multiple control O training in Longchaumois. Lack of focuse in the beginning, then a stretch of 35 controls with flow. Fun.
4 PM

100% trails and roads 44:01 intensity: (12:01 @1) + (32:00 @2) 10.52 km (4:11 / km) +177m 3:51 / km
ahr:143 max:172 shoes: Mizuno Rider 14

Rolling run on every spot of asphalt without snow and not being a national road.
6 PM

Strength workout, body we 35:00 [3]

Core strength.

Thursday Apr 19, 2012 #

10 AM

Orienteering 1:02:32 intensity: (59:06 @1) + (3:26 @2) 6.79 km (9:13 / km) +180m 8:08 / km
ahr:126 max:146 shoes: Inov-8 Oroc 280

O training in Longchaumois on a reduced map. Very technical terrain and rough underground. It felt more like running in the WOC 2011 terrain then in the Jura. It snowed over night and made it quite slippery on the bare rocks.
4 PM

Orienteering 52:05 intensity: (21:32 @1) + (2:04 @2) + (5:11 @3) + (14:07 @4) + (9:11 @5) 8.39 km (6:13 / km) +232m 5:27 / km
ahr:142 max:176

Middle distance training in a snow free forest. So much fun to run middle distances in the Jura terrain!

Wednesday Apr 18, 2012 #

11 AM

Orienteering 43:26 intensity: (21:38 @1) + (3:36 @2) + (4:50 @3) + (2:51 @4) + (10:31 @5) 6.94 km (6:15 / km) +132m 5:43 / km
ahr:135 max:202 shoes: Mizuno Ronin

1st day of a 5 day training camp with the Swiss team. 2 weeks ago we concentrated on the "middle land" type of terrain (WOC long and relay) and now we are going into the Jura (WOC middle).
We started of though with a sprint in Nyon. Cool town, it was time I visited it.
4 PM

Orienteering 54:13 intensity: (30:47 @1) + (23:18 @2) + (8 @3) 7.39 km (7:20 / km) +173m 6:34 / km
ahr:136 max:154

Oing in Combe froide. It is good to be back in the Jura. Lots of fun.

Tuesday Apr 17, 2012 #

7 AM

100% trails and roads 21:01 [1] 3.89 km (5:24 / km) +87m 4:52 / km

Morning "jog"
8 PM

100% trails and roads 41:55 [1] 8.42 km (4:59 / km) +205m 4:26 / km

Evening run.
9 PM

Strength workout, body we 10:00 [3]

Core strength during the final play off game Bern-Zurich. Impossible to do a quality training, too good of a game.

Monday Apr 16, 2012 #

100% trails and roads 30:00 [3] 7.0 km (4:17 / km)

Run back from work

Strength workout, body we 20:00 [3]

Basics

Sunday Apr 15, 2012 #

12 PM

Orienteering 2:01:00 intensity: (30:00 @1) + (30:00 @3) + (56:00 @4) + (5:00 @5) 20.0 km (6:03 / km) +750m 5:06 / km

National O race in Cholfirst. Most international competition I have ever seen in Switzerland.
I missed approximately 2min. That's ok, but I felt like I was running the whole race with the hand break on. Not sure why. I should be recovered after that week, maybe I did too little specific training to be energized for this race?

Finished 5th, over 3min behind Mr. Matthias K.
C • GPS? 3

Saturday Apr 14, 2012 #

Strength workout, body we 10:00 [1]

Little core strength session.

Friday Apr 13, 2012 #

8 AM

Strength workout, body we 55:00 [1]

Strength with weight.
4 PM

Orienteering 46:59 [1] 5.95 km (7:54 / km) +274m 6:25 / km

Oing with Helen. Stiff like an iron pole, not able to run smoothly through the terrain.

Thursday Apr 12, 2012 #

100% trails and roads 1:05:00 intensity: (35:00 @1) + (30:00 @5) 14.0 km (4:39 / km)
shoes: Mizuno Musha

Intervals with Christophe and Baptiste.
6x(1000m, 200m jogging, 500m). Rest 3min.
We ran approximately the 1000m in 3:05 and the 500m in 1:30.

Wednesday Apr 11, 2012 #

12 PM

100% trails and roads 34:14 [1] 5.9 km (5:48 / km) +203m 4:57 / km

Running back from work.

Monday Apr 9, 2012 #

12 PM

Orienteering 1:29:56 intensity: (34:40 @1) + (7:23 @2) + (5:24 @3) + (11:50 @4) + (30:39 @5) 15.85 km (5:40 / km) +543m 4:51 / km
ahr:136 max:180

O competition in Rappenchopf. Lost almost 4min to Matthias K!

Sunday Apr 8, 2012 #

10 AM

Orienteering 1:12:54 intensity: (1:12:09 @1) + (45 @2) 10.36 km (7:02 / km) +440m 5:48 / km
ahr:117 max:145 shoes: Inov-8 Oroc 280

Partner training with Sauti in Lagenthal. We took it easy and this made it the toughest training of the camp.

Saturday Apr 7, 2012 #

11 AM

Orienteering 1:09:56 intensity: (26:46 @1) + (1:38 @2) + (14:23 @3) + (18:40 @4) + (8:29 @5) 10.8 km (6:28 / km) +586m 5:06 / km
ahr:138 max:174

Easter relay. Not a clean beginning, chose often the wrong route choices. 2nd part better.
Lost 1min to Matthias K.
4 PM

Orienteering 1:30:08 intensity: (26:14 @1) + (53:27 @2) + (10:27 @3) 13.82 km (6:31 / km) +654m 5:16 / km
ahr:141 max:159 shoes: Inov-8 Oroc 280

Afternoon training in Geissrüggen. Felt really good physically, orienteered also pretty well on long stretches but than also lost concentration on others.

Friday Apr 6, 2012 #

10 AM

Orienteering 1:02:13 intensity: (24 @0) + (48:00 @1) + (13:40 @2) + (9 @3) 10.44 km (5:58 / km) +362m 5:05 / km
ahr:132 max:156 shoes: Inov-8 Oroc 280

Compass training in Tannhubel
3 PM

Orienteering 1:21:28 intensity: (54:32 @1) + (26:33 @2) + (23 @3) 14.65 km (5:34 / km) +391m 4:54 / km
ahr:134 max:153

Compass training in Unterwald-Oberwald.

Thursday Apr 5, 2012 #

10 AM

Town orienteering 36:49 intensity: (19:17 @1) + (2:52 @2) + (2:53 @3) + (6:51 @4) + (4:56 @5) 8.42 km (4:22 / km) +2m 4:22 / km
ahr:121 max:173 shoes: Mizuno Musha

Start of our spring training camp in the Middle Land.
Sprint race in Wangen an der Aare.
3 PM

Orienteering 1:08:13 intensity: (24:43 @1) + (1:41 @2) + (2:11 @3) + (20:59 @4) + (18:39 @5) 13.9 km (4:54 / km) +311m 4:25 / km
ahr:136 max:176

Chase start afer the sprint in Pfaffenweiher. Ran quite alright but had troubles finding the holes in the middle of nowhere.
It was nice to see that I felt good physically again.

Wednesday Apr 4, 2012 #

3 PM

100% trails and roads 55:46 [1] 11.76 km (4:45 / km) +29m 4:41 / km
shoes: Mizuno Musha

Run with Chlai from Rappi to Richterswil

Tuesday Apr 3, 2012 #

Note
(rest day)

Still not feeling totally good. Very tired. Decided to take the day off. The goal is to be recovered for the upcoming training camp.

Monday Apr 2, 2012 #

Strength workout, body we 1:00:00 [3]

Core strength and running drills with Sandra. I am glad she was there to push me.

Sunday Apr 1, 2012 #

10 AM

Orienteering 1:22:00 intensity: (21:33 @1) + (7:33 @2) + (42:33 @3) + (9:22 @4) + (59 @5) 15.58 km (5:16 / km) +446m 4:36 / km
ahr:143 max:172 shoes: Inov-8 Oroc 280

Herzogenbuchsee regional o meet. I wasn't able to get the engine to start. Technically it was an average race, but I just wasn't able to run fast. Heart rate was in the basement, too.
I lost 4min to Daniel H.
C • Hmm, that's annoying... 1

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