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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  100% trails and roads16 16:49:28 119.91(8:25) 192.98(5:14) 6114
  Orienteering3 3:51:59 23.58(9:50) 37.94(6:07) 1324
  50% off trails, 50% road2 1:25:00 7.31(11:38) 11.76(7:14) 526
  Strength workout, body we1 19:31 0.07(4:42:58) 0.11(2:55:50) 3
  Total21 22:25:58 150.87(8:55) 242.8(5:33) 7967
  [1-5]21 22:21:52

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Sunday Sep 30, 2012 #

11 AM

Orienteering 1:44:00 intensity: (30:00 @1) + (1:14:00 @5) 16.41 km (6:20 / km) +635m 5:19 / km
shoes: Inov-8 Oroc 280

Echt-Bio final in Selamatt. Dense fog made the orienteering above the tree line very interesting. I had a few mistakes where I got lost. But obviously the others had more troubles as I could win the race. 2nd was Martin H and 3rd Fabian H
C • I've never been up on those... 2

Saturday Sep 29, 2012 #

6 PM

100% trails and roads 47:32 [1] 8.81 km (5:24 / km) +309m 4:35 / km
shoes: Mizuno Ronin

Evening run in Selamatt after coaching the Jugend Cup. Man I felt out of shape. Special atmosphere, thick fog, heavy rain and starting to get dark.

Friday Sep 28, 2012 #

12 PM

100% trails and roads 32:15 [1] 5.62 km (5:44 / km) +170m 4:59 / km

Running back from work over lunch.
7 PM

Strength workout, body we 19:31 [1] 0.11 km (2:55:50 / km) +3m 2:34:54 / km

Core strength

100% trails and roads 43:10 [1] 8.29 km (5:13 / km) +190m 4:40 / km

Evening run

Thursday Sep 27, 2012 #

7 PM

100% trails and roads 54:55 [1] 11.15 km (4:56 / km) +323m 4:18 / km

Evening run.

Tuesday Sep 25, 2012 #

7 PM

Orienteering 50:00 [1] 8.0 km (6:15 / km) +260m 5:23 / km
shoes: Inov-8 Oroc 280

Club training in Le Prévoux. It always surprises me how this little forest is interesting for orienteering. Sandra set us a course without trails and walls on the map. Because I had to work late I went out in the dark. Hard technical training!!

Monday Sep 24, 2012 #

12 PM

100% trails and roads 16:46 [1] 2.3 km (7:17 / km) +91m 6:05 / km

First atempt to run this my stomach flu. Doing quite ok.

Sunday Sep 23, 2012 #

Note
(sick)

Starting to feel much better.
Even did some core strength yesterday and today.

Tuesday Sep 18, 2012 #

Note
(sick)

Stomach flu :-(
C • Oh no, gute besserung! 1

Monday Sep 17, 2012 #

10 AM

100% trails and roads 2:25:00 [1] 23.25 km (6:14 / km) +1279m 4:53 / km
shoes: Mizuno Ronin

Scenic longjog with Christophe. Champs du Moulin-Ferme Robert-14 contours-Soliat-Ridge line until Chemin du réservoir and back to Champs du Moulin.

Sunday Sep 16, 2012 #

Note

Hike with Sandra from La Fruitière de Bevaix over to Les Grandes Ecoeurnes and following the ridge to La Grande Coeurie. Another wonderful day and the Jura is presenting himself as a magical beautiful place.

Saturday Sep 15, 2012 #

50% off trails, 50% road 35:00 [1] 6.0 km (5:50 / km) +300m 4:40 / km
shoes: Mizuno Cabrakan

Birthday jog with Sandra on La Vue des Alpes: Vue des Alpes-Gurnigel-Mont d'Amin.

Friday Sep 14, 2012 #

6 PM

50% off trails, 50% road 50:00 [1] 5.76 km (8:41 / km) +226m 7:15 / km
shoes: Mizuno Cabrakan

Sunset jog with Sandra. La Grande Sagneule-Mont Racine.

Thursday Sep 13, 2012 #

100% trails and roads 45:00 [1] 10.0 km (4:30 / km)

Jogging in Könizwald with Manoo.
Besides that my left hamstring/butt was still pulling a bit I felt actually quite fresh.

Sunday Sep 9, 2012 #

8 AM

100% trails and roads 3:12:54 intensity: (14 @0) + (2:31 @1) + (59:24 @2) + (1:36:31 @3) + (31:48 @4) + (2:26 @5) 43.2 km (4:28 / km) +1969m 3:38 / km
ahr:156 max:171 shoes: Mizuno Aero 9 II

Jungfrau Marathon. This year it counted as the long distance mountain running champs.
I ran the race in 2010 in 3hr03. This year I could prepare myself quite a bit better. So I made mysefl a race planing to run just under 3hr.
In the beginning I felt great. I passed the first 10km in the planed 33min30sec.
Then I could continue to keep the rhythm for the next few kilometers. Around km 14/15 I realized my heart rate was starting to lower. Eventhough I was not suffering, I didn't find the energy to work harder to keep the pace in a higher heart rate. Furthermore I started to feel aching pain in my left hip (SI joint) and hamstring.
Once I passed Lauterbrunnen I even relaxed more and went on to a rhythm of middle tempo. I just couldn't find the force to push. Was it the growing pain which was holding me back?
By the time I hit Lauterbrunnen for the second time my pain was strong enough that I was not pushing anymore. In the beginning of the uphill I had to stop to stretch my hip and my hamstring.
During the uphill it stopped getting worse, but I was unable to push hard.

I finished the race in 3:12, 14th place. This was quite a disappointment. My average heart rate 156! Unfortunately I don't have hrt data of my previous long running races, but with a aerobic treshold at 170/175 it seems really low.

I still feel like I missed a chance for a good performance, but on such races when one or two things don't workout you end up loosing a lot of time. I hope I will still be in a good enough shape in the next months to take a revenge.

100% trails and roads 24:32 intensity: (3:52 @0) + (12:37 @1) + (5:21 @2) + (2:42 @3) 3.37 km (7:16 / km) +1m 7:16 / km
ahr:126 max:160

Warm up.

Saturday Sep 8, 2012 #

11 AM

100% trails and roads 1:05:53 intensity: (1:02:27 @1) + (2:48 @2) + (38 @3) 10.51 km (6:16 / km) +341m 5:24 / km
ahr:124 max:155 shoes: Mizuno Elixir

Lombachalp jog direction Hogant.

Friday Sep 7, 2012 #

12 PM

100% trails and roads 29:43 [1] 4.71 km (6:18 / km) +111m 5:39 / km

Easy morning jog.
5 PM

100% trails and roads 21:47 [1] 3.59 km (6:04 / km) +1m 6:04 / km

Easy evening jog.

Thursday Sep 6, 2012 #

4 PM

100% trails and roads 38:38 intensity: (22:55 @1) + (4:56 @2) + (6:49 @3) + (2:45 @4) + (1:13 @5) 8.52 km (4:32 / km) +127m 4:13 / km
ahr:137 max:174

10x1min intervals. Not all out.

Wednesday Sep 5, 2012 #

5 PM

100% trails and roads 1:35:19 intensity: (1:31:09 @1) + (4:10 @2) 17.9 km (5:20 / km) +608m 4:33 / km
ahr:126 max:143

Nice Jura jog. La Dame-Chasseral-La Dame.

Tuesday Sep 4, 2012 #

6 AM

100% trails and roads 24:10 [1] 4.34 km (5:34 / km) +91m 5:03 / km

Morning jog.
7 PM

100% trails and roads 55:30 [1] 10.42 km (5:20 / km) +322m 4:37 / km

Evening jog.

Sunday Sep 2, 2012 #

9 AM

100% trails and roads 1:16:24 intensity: (40:05 @1) + (9:25 @2) + (16:13 @3) + (4:56 @4) + (5:45 @5) 17.0 km (4:30 / km) +181m 4:16 / km
ahr:128 max:174 shoes: Mizuno Aero 9 II

2x15min intervals with Christophe along the lake. I practiced drinking before and during the effort. I'm getting better... last time when I practiced it the first time it was a catastrophy, but apparently there is a bit of technique behind it and you also get used to it.

Our pace wasn't extraordinary. Especially the first halfs of the two intervals. At the end we started pushing harder and our speed was ok (3:10-3:15 /km)
C • drinking and running technique. 3

Saturday Sep 1, 2012 #

11 AM

Orienteering 1:17:59 intensity: (13:39 @1) + (22:26 @2) + (37:21 @3) + (4:25 @4) + (8 @5) 13.54 km (5:46 / km) +429m 4:58 / km
ahr:142 max:172

Coupe Neuchâteloise in Le Cernil. It was pouring rain and I think the snow was not far... but I enjoyed this orienteering so much! This terrain is just so much fun and I was cruising through the terrain with a big smile.
C • Big Smile! 1

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