Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Jul 31, 2005:

activity	#	time	miles		km		+m
Orienteering	15	20:02:00	132.66	(9:04)	213.5	(5:38)	330
100% trails and roads	17	12:57:00	96.93		156.0
Aquajog	5	3:00:00
100% off trails	2	2:24:00	18.64	(7:43)	30.0	(4:48)
Town orienteering	2	2:20:00	14.29	(9:48)	23.0	(6:05)
50% off trails, 50% road	2	2:10:00	11.81	(11:01)	19.0	(6:51)	700
Strength workout, body we	2	47:00
Total	27	43:40:00	274.34		441.5		1030

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Sunday Jul 31, 2005 #

Orienteering 1:21:00 [3] 13.0 km (6:14 / km)

Many control training.

Saturday Jul 30, 2005 #

Orienteering 1:20:00 [2] 13.0 km (6:09 / km)

Partner Training with Chlöde.

100% trails and roads 38:00 [1] 8.0 km (4:45 / km)

Evening jog with David.

Strength workout, body we 37:00 [1]

Core body strength workout with foot gymnastics.

Friday Jul 29, 2005 #

Orienteering 53:00 [1] 11.0 km (4:49 / km)

Wegli OL with Helge.

Thursday Jul 28, 2005 #

100% trails and roads 30:00 [1] 7.0 km (4:17 / km)

Easy jog with the boys of the team.

Wednesday Jul 27, 2005 #

100% trails and roads 51:00 [3] 13.0 km (3:55 / km)

Last jogging in Switzerland before leaving for Japan. Tried to push a little.

Tuesday Jul 26, 2005 #

100% trails and roads intervals 1:15:00 [4] 15.0 km (5:00 / km)
shoes: Nike elite zoom air

6x3min intervals with 1.5min rest. It was really hard to get me out running. The intervals went alright, but I almost didn't make it home from the last interval...

Monday Jul 25, 2005 #

Note
(rest day)

Some where in my genome there must be a hidden slug gene… and today he was expressing himself at a full strength. I felt so lazy, it was pathetic.

Sunday Jul 24, 2005 #

100% trails and roads 11:00 [1] 2.0 km (5:30 / km)
shoes: Nike zoom marathoner

Morning jog to the bakery... mmh, the croissants did almost not survive the walk home...

Orienteering tempo 41:00 [4] 7.5 km (5:28 / km) +330m 4:29 / km
shoes: VJ Panther with Spikes 2

Middle distance training without controls. Tried to go at a race tempo. Had to kick myself several times not to fall into a comfortable training rythm. The terrain we went on was quite steep and rough. I noticed my running coordination and my ability to read carefully steep slopes have been well drilled.

50% off trails, 50% road 45:00 [2] 9.0 km (5:00 / km)
shoes: Asics Nimbus V

Warm up and cool down for the middle distance.

Saturday Jul 23, 2005 #

100% trails and roads 15:00 [1] 3.0 km (5:00 / km)
shoes: Nike air zoom Miler

Morning jog to the bakery.

Orienteering 1:00:00 [2] 10.0 km (6:00 / km)
shoes: VJ Panther with Spikes 1

Orienteering in Staffelalp. Training without controls. Nice and tough forest!

Friday Jul 22, 2005 #

100% trails and roads 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Asics Nimbus VI

Rolling run on big trails and pavements. A lot of flat straight running.

Thursday Jul 21, 2005 #

Orienteering 50:00 [4] 10.0 km (5:00 / km)
shoes: VJ Panther with Spikes 1

Sprint training. Felt not so good, but my split times were actually better than my subjective feeling. I missed the 1st control over 40secs and I did a couple of other hooks in my orienteering. So I am not so satisfied. After the sprint I got cold, so I decided not to do the middle distance, which was put out for us.

Wednesday Jul 20, 2005 #

100% trails and roads 35:00 [2] 7.0 km (5:00 / km)
shoes: Asics Nimbus VI

Eventhough my nose is still clogged up, running felt great.

100% trails and roads 33:00 [2] 6.0 km (5:30 / km)
shoes: Asics Nimbus VI

The first run of the day felt so good, I decided to go out a second time. Running is just so nice!!

Tuesday Jul 19, 2005 #

Unspecified
(sick)

I think I reached the zenith of my cold, but I will still need at least today before I can start training again. Now that the sun came finally out, maybe a walk with Sandra through the fields of Schüpfen will be my 02 intake of the day

Monday Jul 18, 2005 #

Unspecified
(sick)

Yuck, my throat hurts again badly. Touring Ross around Bern and having a dip in the Aare will be my training today.

Sunday Jul 17, 2005 #

Unspecified
(sick)

Because I felt so out of it yesterday, I decided to take off today, and do no hard workout the next 3-4 days

Saturday Jul 16, 2005 #

Orienteering race 1:40:00 [4] 18.0 km (5:33 / km)
shoes: VJ Intergrator 2

Last day of the 5 day spectator race of the JWOC. My heart rate didn't want to climb at the warm up and during the race. After the first 1/4 of the race I had to do a little looping to the finish to get the doctor to an orienteer who had broken his elbow. Quite an impressive experience to see someone get injured while orienteering. After the 20min break I tried to go on with my race but after a little while I started to feel weaker and weaker. I had to fight not to give up. Mmh, something is definitely wrong with me!

Friday Jul 15, 2005 #

100% trails and roads 45:00 [2] 10.0 km (4:30 / km)
(sick) shoes: Nike elite zoom air

Morning jog. My throat hurt during the night, but as I woke up, I felt not too sick, so I decided to go on with my scheduled training plan.

Orienteering 1:40:00 [3] 16.0 km (6:15 / km)
shoes: VJ Intergrator 2

4th stage of the spectator race for the JWOC. Did it slow. Felt not totally ok. I am feeling sluggish, sometimes dizzy. I guess I am fighting something, whether the heat, too much training, a virus or several things together.

Aquajog 25:00 [1]

Feels good, eventhough I have no punch.

Thursday Jul 14, 2005 #

Aquajog 30:00 [1]

Easy

100% trails and roads 28:00 [1] 5.0 km (5:36 / km)
shoes: Asics Nimbus V

Easy morning jog.

Orienteering 1:04:00 [2] 10.0 km (6:24 / km)
shoes: VJ Panther with Spikes 2

Training in Arcegno after the JWOC classic distance.

Wednesday Jul 13, 2005 #

Orienteering 1:35:00 [4] 18.0 km (5:17 / km)
shoes: VJ Intergrator 2

3rd stage of the JWOC spectator race. Mmh, some technical problems.

100% trails and roads 25:00 [1] 5.0 km (5:00 / km)
shoes: Asics Nimbus V

Easy jog.

Aquajog 25:00 [1]

Easy

Tuesday Jul 12, 2005 #

100% trails and roads 21:00 [1] 4.0 km (5:15 / km)
shoes: Nike elite zoom air

Morning jog.

Orienteering race 1:45:00 [5] 19.0 km (5:32 / km)
shoes: VJ Intergrator 3

2nd stage of the JWOC spectator race. Was tough, but apparently everybody thought so. I won with 5min advance.

Aquajog 50:00 [1]

Easy aquajog.

Monday Jul 11, 2005 #

Town orienteering 1:05:00 [3] 10.0 km (6:30 / km)
shoes: Asics Nimbus V

1st stage of the spectator race for the JWOC. Took it as a recovery day.

Sunday Jul 10, 2005 #

Event: 5 Days in Switzerland

100% trails and roads 25:00 [1] 5.0 km (5:00 / km)
shoes: Nike elite zoom air

Morning jog in the sprint region of Bellinzona

Town orienteering race 1:15:00 [5] 13.0 km (5:46 / km)
shoes: Asics DS Racer

PostFinance sprint. I was quite happy with my race, especially on the technical side. Finished 4th 17 seconds behind David Schneider, who won.

50% off trails, 50% road 1:25:00 [3] 10.0 km (8:30 / km) +700m 6:18 / km
shoes: Nike elite zoom air

Climbed up to Monte Bré with Stefan in the sunset.

Saturday Jul 9, 2005 #

Event: Postfinance Sprint

100% trails and roads 28:00 [1] 6.0 km (4:40 / km)
shoes: Asics Nimbus V

Morning jog in Bellinzona

Orienteering race 1:20:00 [5] 13.0 km (6:09 / km)
shoes: VJ Intergrator 3

Middle test race in Ticino. Should start to have a better feeling for the Ticino terrain after 10 years of practice!!!

100% trails and roads 27:00 [1] 6.0 km (4:30 / km)
shoes: Asics Nimbus V

Evening jog in Bellinzona

Friday Jul 8, 2005 #

Orienteering 42:00 [2] 8.0 km (5:15 / km)
shoes: VJ Intergrator 2

Training in Curzut... steeper it can't get.

Thursday Jul 7, 2005 #

100% trails and roads 1:20:00 [2] 15.0 km (5:20 / km)
shoes: Nike air zoom Miler

Running to school in the morning.

100% trails and roads 25:00 [1]
shoes: Saucony Trigon 1

Running with Sandra, man was she fast!

Wednesday Jul 6, 2005 #

100% off trails intervals 1:00:00 [4] 13.0 km (4:37 / km)
shoes: VJ Intergrator 2

6x3min, R 1.5min Intervals. Ohla, felt really tough to push to the limit. I think I will need some rest the next 2 days.

Tuesday Jul 5, 2005 #

Aquajog 50:00 [1]

Aquajogged in the rain. To prevent to get too cold, I rubbed my whole body, especially my lower legs and ankles with fat. Worked pretty well. Of course I got cold, but could already feel my hands after 2.5 hours... instead of a whole day.

Strength workout, body we 10:00 [1]

Core strength.

100% off trails 1:24:00 [2] 17.0 km (4:56 / km)
shoes: Asics Nimbus V

Coaching Sandra on her intervals.

Monday Jul 4, 2005 #

100% trails and roads 28:00 [1] 6.0 km (4:40 / km)
shoes: Asics Nimbus IV

Easy jog.

C • 6

Sunday Jul 3, 2005 #

Orienteering race 2:20:00 [5] 26.0 km (5:23 / km)
shoes: VJ Intergrator 2

Long selection race for the WOC. Well, I guess I did pretty well. Feels weird to win with a margin bigger than 5 min. Too bad a branch scratched my eye at 3/4 of the race, took away the fun of the final part... it did hurt and running one-eyed took away the flow I was in... it was only about getting to the finish and let my eye rest.
But in retrospective, I am smiling at this race, which showed me, I am in a very good shape. Besides that, I just started my holidays... what do I want more?!

Saturday Jul 2, 2005 #

Orienteering race 52:00 [5] 10.0 km (5:12 / km)
shoes: VJ Intergrator 3

First selection for the WOC. The Swiss team decided to do those in Austria, this way nobody would have the "home advantage" because of running in their backyard.
Had fun orienteering, wood sprints can be so smooth compared to city orienteering. Surfing through the the hills and gullys at full speed is fantastic. Are there any poems describing this feeling?

Orienteering race 59:00 [5] 11.0 km (5:22 / km)
shoes: VJ Intergrator 3

Mmh, I didn't now I had a chance in a race which last only one breath. But today I won my second sprint. Maybe this is the extraordinary day of the year... if so, I take it :-)

Friday Jul 1, 2005 #

100% trails and roads 1:07:00 [2] 13.0 km (5:09 / km)

Easy jogging. My shine started hurting every day a little more, eventhough I did only little by foot. So I decided doing a longer run could help it. Actually, it did, but only a day after the run.

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