Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Jan 31, 2005:

activity	#	time	miles		km		+m
100% trails and roads	12	11:17:00	80.78		130.0		600
XC skiing, skating	9	9:55:26
50% off trails, 50% road	5	7:11:00	52.82	(8:10)	85.0	(5:04)
100% off trails	6	5:21:01	34.18		55.0
XC skiing, classical	2	3:56:00
Bike or Hometrainer	4	3:02:00
Aquajog	4	2:50:00
75% off trails, 25% road	2	1:57:00	12.43	(9:25)	20.0	(5:51)
Gymnastics and stretching	4	1:40:00
Strength workout, body we	4	1:12:00
Town orienteering	1	1:07:00	8.7	(7:42)	14.0	(4:47)
Total	30	49:28:27	188.9		304.0		600

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Monday Jan 31, 2005 #

100% trails and roads 25:00 [1]
(injured)

Therapeutic jog. My knee hurts again...

Gymnastics and stretching 10:00 [1]

Feels good to concentrate on the body.

Sunday Jan 30, 2005 #

XC skiing, skating 1:45:00 [5]

XC Race 15km. Tough race, but good sensation for having skied so little this year. 38 min of racing, the rest warm up and cool down.

Bike or Hometrainer 50:00 [1]
shoes: Adidas Neftenga

Relaxing hometrainer session to cool down... and a good reason to watch a movie :-)

Saturday Jan 29, 2005 #

XC skiing, skating 45:00 [3]

Easy skiing with 3x3min intervals fast.

Friday Jan 28, 2005 #

Bike or Hometrainer 20:00 [1]

Therapeutic session.

Thursday Jan 27, 2005 #

100% trails and roads 20:00 [1] 5.0 km (4:00 / km)
shoes: Nike elite zoom air

Warm up and cool down on the threadmill... having some problems with my knee. The slippery running on icy/snowy roads is great fun, but hurts my injury... so I guess I need to do something about it: train in the gym, pffff :-(

Strength workout, body we 22:00 [2]
shoes: Nike elite zoom air

Circuit training, especially 10x10 hip dips.

XC skiing, skating 39:00 [1]

Gymnastics and stretching 10:00 [1]

I guess the only smart thing to do when a muscle insert hurts.

Wednesday Jan 26, 2005 #

50% off trails, 50% road 1:22:00 [1] 16.0 km (5:08 / km)
shoes: VJ Intergrator 1

Morning run to school. Wearing dobb spikes with all the snow and ice is a good idea... if they wouldn't have completely dried out during the months I haven't used them...

Aquajog 30:00 [1]

Feels good to be in the water. But it does also pull on the hamstrings, which are slightly injured (the insertion into the knee).

Tuesday Jan 25, 2005 #

50% off trails, 50% road 1:22:00 [4] 16.0 km (5:08 / km)
shoes: Saucony Trigon

Speed games 10min, 6min, 7min at marathon pace.

Bike or Hometrainer 50:00 [2]
shoes: Adidas Neftenga

With 7x1min full speed.

Strength workout, body we 28:00 [1]

Circuit training. Especially 10x10 one leg hip dips.

Monday Jan 24, 2005 #

50% off trails, 50% road 1:20:00 [3] 16.0 km (5:00 / km)
shoes: Asics Nimbus V

4x2min at 10km pace. Ran back from school. My biceps femoralis is more than just a little hard. Running on slippery ground is definitely not optimal.

Sunday Jan 23, 2005 #

XC skiing, skating 1:25:00 [2]

Biathlon

100% off trails 55:00 [2] 9.0 km (6:07 / km)
shoes: Saucony Trigon 1

Run up the ski slop to Oberalp... with some bobsleigh downhill. My technik still requires some work!!

Saturday Jan 22, 2005 #

100% off trails 40:00 [2] 7.0 km (5:43 / km)
shoes: Saucony Trigon 1

Morning run up the Oberalp with Baptiste. Wild downhill!

XC skiing, skating 1:00:00 [2]

Ski up to Oberalp with Baptiste and Globi.

Gymnastics and stretching 1:05:00 [4]
shoes: Adidas Neftenga

Circuit training with some tough jumps.

Friday Jan 21, 2005 #

100% trails and roads 55:00 [3] 10.0 km (5:30 / km)
shoes: Saucony Trigon

Planed intervals, but knee hurt. Consequence, just short speed games.

Thursday Jan 20, 2005 #

100% trails and roads 55:00 [3] 12.0 km (4:35 / km)
shoes: Saucony Trigon 1

Planed intervals... just too tired to do the whole serie. Only 3x3.5min rest 2min.

Wednesday Jan 19, 2005 #

100% trails and roads 20:00 [1] 5.0 km (4:00 / km)
shoes: Saucony Trigon

Therapeutic jog... against exhaution and and knee injury.

Gymnastics and stretching 15:00 [1]

Tuesday Jan 18, 2005 #

Unspecified
(injured) (rest day)

Knee hurts and no time for training.

Monday Jan 17, 2005 #

100% trails and roads 35:00 [1] 6.0 km (5:50 / km)
(injured) (rest day) shoes: Nike Free

Little recovery jog. Mmh, feels like I have some inflamation at my knee... might need some rest the next few days.

Sunday Jan 16, 2005 #

50% off trails, 50% road 2:05:00 [3] 27.0 km (4:38 / km)
shoes: Saucony Trigon

45' easy run; followed by intervals 2x15' rest 10'; 40' cool down

100% off trails ((super tough)) 1 [5]

Putting my training on attackpoint... computers stink, but Sandra gave me an ultimatum... either I put my yearly training on attackpoint, or I sleep on the floor. A tough cookie!

Saturday Jan 15, 2005 #

100% off trails (Intervals) 1:24:00 [4] 15.0 km (5:36 / km)
shoes: Adidas O-shoes

Intervals 8x3', rest 1'30''

Bike or Hometrainer 1:02:00 [2]
shoes: Adidas Neftenga

Hometrainer, evening cool down...

Strength workout, body we 12:00 [1]

Friday Jan 14, 2005 #

100% trails and roads 1:18:00 [2] 15.0 km (5:12 / km)

Morning run to school

Strength workout, body we 10:00 [1]

Aquajog 50:00 [1]

Very easy, nice recovery!

Thursday Jan 13, 2005 #

100% trails and roads (Intervals) 1:27:00 [3] 17.0 km (5:07 / km) +600m 4:21 / km
shoes: Saucony Trigon

Hill runs. 2x13' (aprox. 2.5km, 300m of climbing), rest 10'.

Wednesday Jan 12, 2005 #

100% trails and roads 1:20:00 [1] 15.0 km (5:20 / km)
shoes: Asics Nimbus V

Morning run to school, quite early and tired.

Aquajog 45:00 [1]

Took it very easy.

Aquajog 45:00 [1]

Aquajog with Sandra

100% off trails (Snowshoeing) 1:00:00 [1] 7.0 km (8:34 / km)

Sunday Jan 2, 2005 #

75% off trails, 25% road (Intervals) 58:00 [4] 10.0 km (5:48 / km)
shoes: Adidas O-shoes

Intervals in the snow, 8'+20' fast, rest 10'.

XC skiing, classical 1:14:00 [2]

Saturday Jan 1, 2005 #

XC skiing, skating 1:26 [1]

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