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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  100% trails and roads20 20:11:24 154.98(7:49) 249.42(4:51) 7934
  Backcountry skiing2 3:40:12 17.27(12:45) 27.8(7:55) 2923
  XC skiing, skating1 1:32:12 15.13(6:06) 24.35(3:47) 508
  Strength workout, body we5 1:31:03
  Orienteering1 1:28:16 10.67(8:16) 17.17(5:08) 654
  XC skiing, classical1 1:11:47 8.69(8:16) 13.98(5:08) 249
  100% off trails1 51:22 5.1(10:04) 8.21(6:15) 369
  Total29 30:26:16 211.84 340.93 12637
  [1-5]29 30:25:45

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Tuesday Apr 30, 2013 #

7 PM

100% off trails 51:22 intensity: (39:10 @1) + (2:06 @2) + (2:30 @3) + (3:07 @4) + (4:29 @5) 8.21 km (6:15 / km) +369m 5:06 / km
ahr:129 max:179

Quick interval session. 4x3.5min, 1.5min rest. I ran my xc loop which I used to do to prepare my orienteering races. The last time I ran there was a year ago, when I was still seriously training :-).
My times dropped to 3:12 on the last interval. I think this is quite close to my best times from last year! Surprise.

PS. Actually I broke my PB by two seconds dating from the 21st of June 2012. Aha, I guess I should stop training... at least to be quick on 3min intervals :-).

Monday Apr 29, 2013 #

12 PM

100% trails and roads 42:10 intensity: (34:20 @1) + (7:50 @2) 8.17 km (5:10 / km) +350m 4:15 / km
ahr:130 max:151

Ran back on my lunch break to my family.
The events of the last 2 weeks are catching up. I feel really tired, but incredibly content :-).

Saturday Apr 27, 2013 #

6 PM

100% trails and roads 1:38:54 intensity: (59:06 @1) + (21:13 @2) + (18:20 @3) + (15 @4) 21.86 km (4:31 / km) +850m 3:47 / km
ahr:137 max:164

At first I didn't want to leave the house at all. Leaving Matti and Sandra didn't seem at all pleasant. But Sandra kicked me out... and it was great to feel the elements of nature. Heavy rain fall mixed with snow, great tour in the Gorge de l'Areuse.
C • beautiful 1

Friday Apr 26, 2013 #

6 PM

100% trails and roads 48:54 intensity: (15 @0) + (16:30 @1) + (8:38 @2) + (7:39 @3) + (11:26 @4) + (4:26 @5) 11.77 km (4:09 / km) +433m 3:31 / km
ahr:148 max:174 shoes: Inov-8 Flite 230

Express intervals. Spontaneous.

Thursday Apr 25, 2013 #

7 PM

100% trails and roads 1:17:59 intensity: (46:45 @1) + (28:21 @2) + (2:53 @3) 16.71 km (4:40 / km) +490m 4:04 / km
ahr:137 max:155

Rolling jog.

Monday Apr 22, 2013 #

6 PM

Strength workout, body we 21:03 [1]

Core strength.

100% trails and roads 40:20 intensity: (32:48 @1) + (5:57 @2) + (1:35 @3) 8.38 km (4:49 / km) +268m 4:09 / km
ahr:134 max:156

Quick run.

Saturday Apr 20, 2013 #

4 PM

100% trails and roads 42:55 intensity: (42:44 @1) + (11 @2) 8.46 km (5:04 / km) +261m 4:24 / km
ahr:121 max:142

Also running feels different in the perspective of a dady.

Tuesday Apr 16, 2013 #

Note

Magic has done its work.
Birth of Matti 23:47!
C • Congrats to both of you ! 1

Monday Apr 15, 2013 #

Strength workout, body we 20:00 [1]

Core strength.
5 PM

100% trails and roads 34:00 [1] 5.75 km (5:55 / km) +247m 4:52 / km
ahr:108 max:129 shoes: Inov-8 Road-X 255

Jogging with Archibald.
C • I also met him... 1

Sunday Apr 14, 2013 #

7 AM

Backcountry skiing 2:03:12 intensity: (1:18:50 @1) + (39:55 @2) + (4:27 @3) 15.87 km (7:46 / km) +1430m 5:21 / km
ahr:127 max:160

Back country skiing with Alain, Didier and my brother on the Chasseral. Super conditions. Lots of snow and great warm weather... maybe a tad early :-).
4 PM

100% trails and roads 1:30:00 intensity: (7:00 @1) + (1:23:00 @2) 22.65 km (3:58 / km) +86m 3:54 / km
ahr:136 max:147 shoes: Mizuno Elixir

Run from home to Zoe and Valentin's new appartement in Ins. Lots of flat running... boring ;-).

Saturday Apr 13, 2013 #

Strength workout, body we 20:00 [1]

Core strength.
5 PM

100% trails and roads 57:26 intensity: (53:30 @1) + (3:56 @2) 11.99 km (4:48 / km) +411m 4:05 / km
ahr:130 max:146 shoes: Mizuno Rider 14

...followed by an evening jog.

XC skiing, classical 1:11:47 intensity: (1:11:25 @1) + (22 @2) 13.98 km (5:08 / km) +249m 4:43 / km
ahr:122 max:143

Last classical skiing of the year. At least it was the last day they groomed the tracks... eventhough there is still plenty of snow. Amazing.

Friday Apr 12, 2013 #

12 PM

100% trails and roads 56:11 intensity: (48:21 @1) + (7:50 @2) 11.06 km (5:05 / km) +421m 4:16 / km
ahr:130 max:148 shoes: Mizuno Ronin

Run back from work at lunch break.
6 PM

100% trails and roads 1:12:51 intensity: (56:41 @1) + (16:10 @2) 15.43 km (4:43 / km) +477m 4:05 / km
ahr:134 max:147 shoes: Mizuno Elixir

Run back from work in the evening.

Thursday Apr 11, 2013 #

5 PM

100% trails and roads 1:36:30 intensity: (46:44 @1) + (5:26 @2) + (10:34 @3) + (29:21 @4) + (4:25 @5) 21.64 km (4:28 / km) +620m 3:54 / km
ahr:141 max:172 shoes: Mizuno Ronin

8x5min interval, 1.5min rest. 4x5min horizontal running, followed by 4x5min with some vertical climb. I struggled to keep my heart rate up on the second half of the training. Not feeling very strong...

Wednesday Apr 10, 2013 #

5 PM

100% trails and roads 1:22:11 [1] 11.94 km (6:53 / km) +902m 5:00 / km
ahr:97 max:140 shoes: Inov8 F-Lite 195

Sympathetic jogging with the Aebersolds in The Gorge de l'Areuse.

Tuesday Apr 9, 2013 #

Strength workout, body we 20:00 [1]

Core strength.

Monday Apr 8, 2013 #

12 PM

100% trails and roads 1:15:27 intensity: (16 @0) + (1:06:59 @1) + (8:12 @2) 15.55 km (4:51 / km) +484m 4:12 / km
ahr:132 max:148 shoes: Mizuno Rider 14

Lunch break jog
6 PM

100% trails and roads 37:48 intensity: (31:25 @1) + (2:34 @2) + (3:35 @3) + (14 @4) 6.97 km (5:25 / km) +295m 4:28 / km
ahr:130 max:164 shoes: Mizuno Rider 14

Run back from work.

Sunday Apr 7, 2013 #

10 AM

Orienteering 1:28:16 intensity: (26:55 @1) + (8:35 @2) + (6:52 @3) + (34:16 @4) + (11:38 @5) 17.17 km (5:08 / km) +654m 4:19 / km
ahr:144 max:175 shoes: Inov-8 Oroc 280

First orienteering race this year. Bucheggberger OL. The countdown to Tiomila is running... I better get some O races on my account.
Fortunately the event was held after a long and tough winter... the forest was covered by 80% with thorns. But they were all down, so besides having thorns in the shoes it was really fast. The visibiliy was very good too, so it was a very high speed competitions. I managed to search a control for almost 2' though. I won the race 1'30'' ahead of Jonas Mathys.
C • Nice!! Congratulations! 1
6 PM

100% trails and roads 1:01:15 intensity: (54:32 @1) + (6:17 @2) + (26 @3) 12.53 km (4:53 / km) +440m 4:09 / km
ahr:131 max:158 shoes: Mizuno Rider 14

Evening jog. Taking advantage of the pre-baby moments...

Saturday Apr 6, 2013 #

Strength workout, body we 10:00 [1]

8 PM

100% trails and roads 39:37 intensity: (34:10 @1) + (5:27 @2) 8.42 km (4:42 / km) +241m 4:07 / km
ahr:135 max:169 shoes: Inov-8 Flite 230

Evening jog. Spent the day building shelves in the basement. Sandra kicked me out in the evening to go for a run.

Friday Apr 5, 2013 #

100% trails and roads 46:00 [1] 7.6 km (6:03 / km) +300m 5:03 / km
shoes: Mizuno Ronin 2 II

Ran back from work. I planed to do intervals, but the day at work was enough stressful that the battery was totally empty.

Thursday Apr 4, 2013 #

4 PM

Backcountry skiing 1:37:00 intensity: (57:00 @1) + (40:00 @2) 11.93 km (8:08 / km) +1493m 5:00 / km

Les Golières- Tête de Ran

Wednesday Apr 3, 2013 #

6 PM

100% trails and roads 1:08:55 intensity: (39:36 @1) + (1:09 @2) + (8:12 @3) + (13:44 @4) + (6:14 @5) 15.19 km (4:32 / km) +60m 4:27 / km
ahr:128 max:177 shoes: Mizuno Ronin 2 II

Leading the junior training: 3x 10x 30''-30''. They ran the speed I did! They are catching up really quickly... I have to buckle up!

Tuesday Apr 2, 2013 #

7 PM

100% trails and roads 42:01 intensity: (37:52 @1) + (3:44 @2) + (25 @3) 7.35 km (5:43 / km) +298m 4:45 / km
ahr:126 max:152

Run back from work. Exhausted... uh.

Monday Apr 1, 2013 #

5 PM

XC skiing, skating 1:32:12 intensity: (1:15:22 @1) + (16:50 @2) 24.35 km (3:47 / km) +508m 3:26 / km
ahr:133 max:150

XC skiing on La Vue. Amazing. Perfect conditions... in April!
The setting sun on a snowy landscape in Spring has something special to it.

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