Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Dec 31, 2005:

	activity	#	time	miles		km		+m
	100% trails and roads	10	8:31:25	59.65		96.0
	25% off road, 75% road	6	6:50:00	49.71	(8:15)	80.0	(5:08)	600
	50% off trails, 50% road	3	6:40:00	35.42	(11:18)	57.0	(7:01)	1900
	Rollerskiing	2	3:51:00
	XC skiing, skating	3	3:02:00
	Bike or Hometrainer	3	2:57:00
	Aquajog	4	2:45:00
	XC skiing, classical	2	2:12:00
	Strength workout, body we	5	2:00:00
	75% off trails, 25% road	1	55:00	4.97	(11:04)	8.0	(6:53)
	100% off trails	1	27:00
	Gymnastics and stretching	1	10:00
	Total	28	40:20:25	149.75		241.0		2500
averages - sleep:5

4:40

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Saturday Dec 31, 2005 #

25% off road, 75% road 40:00 [1] 8.0 km (5:00 / km)
shoes: Nike zoom marathoner

Warm up and cool down for the intervalls in the South Mountain Park of Phoenix. Getting started was quite tough. I almost turned around!

25% off road, 75% road intervals 36:00 [4] 8.0 km (4:30 / km)
shoes: Nike zoom marathoner

Intervals, 8x3min, rest 1'30''. Actually, after a bumpy start, it was hard to put an end to the intervals. Running full speed on the windy sandy trails of the desert park was a lot of fun.

Strength workout, body we 24:00 [1]

Some rowing and core strength. ohlala, this was tough!

Friday Dec 30, 2005 #

25% off road, 75% road 1:30:00 [2] 18.0 km (5:00 / km) +600m 4:17 / km
shoes: Nike zoom marathoner

Was a little late for the sunrise, but instead enjoyed the heat of the desert. Climbed one of the South Mountain Park peaks. Really nice, wild tour. This region is just perfect for trail running... a paradise for orienteers!

Thursday Dec 29, 2005 #

Bike or Hometrainer 1:50:00 [1]

Mountain biking with Peter, Ratlaf, Paula in a desert resort for mountain biking and motorcycling. I didn't know a plain desert could hide so many tricky turns and hills for mountain biking. Cool place, had lot of fun. But man, moving through the sand was really tough!

Wednesday Dec 28, 2005 #

50% off trails, 50% road 4:40:00 [1] 33.0 km (8:29 / km) +1900m 6:35 / km

Ran down the Grand Canyon.
WOW, I am glad I have done that before I die!
A once in a lifetime experience.

Tuesday Dec 27, 2005 #

50% off trails, 50% road 1:00:00 [3] 12.0 km (5:00 / km)

Ran up a valley in Sedona. Actually we were on our way to the Grand Canyon, but it was so wonderful that we had to do a running stop. To get in time for the sunset above the Grand Canyon we had to rush quite a bit. Mmh, I would have enjoyed running more in that wonderful region!

Monday Dec 26, 2005 #

50% off trails, 50% road 1:00:00 [2] 12.0 km (5:00 / km)

Morning jog up the South Mountain Park for some sunrise pics.

25% off road, 75% road 1:00:00 [2] 12.0 km (5:00 / km)

Ran above Savaro Lake

Sunday Dec 25, 2005 #

25% off road, 75% road 40:00 [1] 7.0 km (5:43 / km)

Morning jog with Sandra

25% off road, 75% road 35:00 [1] 5.0 km (7:00 / km)

Hike with Peter, Christoph and Sandra. Counting only the uphill as training

Saturday Dec 24, 2005 #

100% trails and roads 25 [1]

Running in Newark. Crazy!

Friday Dec 23, 2005 #

100% trails and roads 40:00 [1]

Evening Jog.

Wednesday Dec 21, 2005 #

100% trails and roads 1:17:00 [1] 16.0 km (4:49 / km)

Too much work at school. I can't get my training in. Working about 15 hours a day!

Tuesday Dec 20, 2005 #

Aquajog 50:00 [1]

Ajog

Monday Dec 19, 2005 #

100% trails and roads 40:00 [1] 8.0 km (5:00 / km)

Evening
jog.

Sunday Dec 18, 2005 #

100% trails and roads 25:00 [1]

Evening Jog

Saturday Dec 17, 2005 #

Note
slept:5.0

Today I travelled to Neuchatel, worked on my mums teeth and did an application to get a monthly salary from Swiss Olympic to help me train better. Ironically, my life is too busy for optimal training. I spend too much time working at the university. It is a different lifestyle than I am used to, but it is also exciting to be challenged in other aspects. Maybe it will also bring me further in sports. Wanting to be good in dentistery or in orienteering are closer then one could think. In both you are not allowed to do mistakes, and both require a lot of training/thinking to have the right "touch" in every situation.

Friday Dec 16, 2005 #

100% trails and roads 35:00 [1] 7.0 km (5:00 / km)
shoes: Asics Nimbus VI

Therapeutic jog. Actually my shin felt really good. No more pain, just some aching.

Aquajog intervals 15:00 [5]

Intervals, 10x30secs, 15secs rest. Was ultra short on time, but did a really good training (had warmed up jogging).
15 min after my training I was dressed up like a pinguin for the high class dentistery Xmas party. My hands where still shaking from the adrenalin kick in the swimming pool when I was offered my first glass of champaign.

Thursday Dec 15, 2005 #

100% off trails 27:00 [1]

Therapeutic jog. Mmh, my shin hurts still quite a bit, but it hasn't improved since a few days, so I decided it is time to start with the running training again.

Wednesday Dec 14, 2005 #

Rollerskiing 1:02:00 [2]

Succeeded to survive! The dear fog was sick enough to make it snow. The salt on the roads made the snow melt, but during the night it partly froze again... the road to school was like an ice field... unfortunately I didn't have ice skates but rollerskies.

Aquajog 35:00 [1]

Warm up/Cool down

Aquajog 15:00 [5]

2x(10x30sec, 15rest) full speed. Alternating between running stride and skipping. Doing high intensity in the water is a torture...my body couldn't cool down enough... my head, the only part of my body not under water was boiling, steam came out of my ears.

C • 2

Rollerskiing 54:00 [2]

Rolled home from school. Getting sick of coming back always after 9pm. At least I always sleep well!

Tuesday Dec 13, 2005 #

Rollerskiing 1:00:00 [2]

I chickened out yesterday morning at 0550 to go to school with my rollerskies. This morning I put myself an ultimatum, that I would do it. By 0630 I was rolling on the asphalt, scaring every car away with my big 20W headlamp. I definitely don't regret doing it. It was really nice, almost as nice as running to school. But I still hope soon my shin is doing better so I can run again.

Rollerskiing 55:00 [2]

Rollerskied home from the uni. As usual, in the evening I tend to be quite a bit faster... 5minutes difference with the morning.

Monday Dec 12, 2005 #

Bike or Hometrainer 40:00 [1]

Hometrainer watching TV.

Strength workout, body we 15:00 [1]

Core body strength

Sunday Dec 11, 2005 #

XC skiing, classical 1:27:00 [2]

Another wonderful ski tour in the region of les Rousses, actually in the forest of the Massacre. The snow was perfect (powder snow, blue super grip was), the sky blue and the sun was shining through the pine tips... ohlala

Saturday Dec 10, 2005 #

75% off trails, 25% road 55:00 [1] 8.0 km (6:53 / km)
shoes: Asics Nimbus VI

Run through the woods of Les Rousses with Sandra, where we are having a "training" weekend with the ski club. Actually, most important about this weekend is to eat well, rest, and eventually go on the skis to have a little gliding experience.

XC skiing, classical 45:00 [2]

Evening tour with Sandra. The sunset over the white landscape and the rolling Jura hills made this ski trip magical.

Strength workout, body we 10:00 [1]

Core body strength.

Friday Dec 9, 2005 #

Bike or Hometrainer 27:00 [1]

Hometrainer. Yepee, it is the weekend!!! There was no more energy for further training... but I don't care... dead is dead.
Actually, what disappoints me is that my shinsplint still doesn't feel any better. At every step it hurts.

C • get well soon 4

Thursday Dec 8, 2005 #

Note

Mmh, spent all day at school until 2145. In the evening I was modelling a bridge, and during the final polish I broke it, because I used a too rough drill. Blah, I left all the mess behind and went home. Maybe a good idea will come over night to redo this bridge a little faster.

C • Bridge problems 4

Wednesday Dec 7, 2005 #

Aquajog 50:00 [1]

Yuck, me shin hurt too much to go running. I planed to run to school, aquajog over lunch and run back. Well, only the aquajog was realistical with my pain.

Tuesday Dec 6, 2005 #

100% trails and roads 1:11:00 [2] 16.0 km (4:26 / km)
shoes: Asics Nimbus VI

Ran to school in the morning. I had my first lesson only at 9, so I could run with the sunrise... fantastic!
My right shin started to hurt more and more during my run. I wonder if it is because of the skating skiing I did during the weekend?!

100% trails and roads 1:13:00 [3] 16.0 km (4:34 / km)
shoes: Asics Nimbus VI

Ran back from school, with 10 sprints of about 10 seconds spread all over the run. I need to learn to run faster, so I think those exercise are good.

Monday Dec 5, 2005 #

100% trails and roads 1:12:00 [2] 16.0 km (4:30 / km)
shoes: Nike elite zoom air

Ran back from school. I experienced again how running can be a therapy. When my head is all hazy, I am stuck with my tasks and my energy level is in the basement, going out jogging makes me feel like reborn.

Sunday Dec 4, 2005 #

XC skiing, skating 52:00 [2]

Sundays are awesome! Wake up in the middle of the day, walk out the door and put your skies on.

100% trails and roads 48:00 [3] 10.0 km (4:48 / km)
shoes: Nike zoom marathoner

25' of warming up and cooling down, 23' of secret russian running drills. I hope they will make me fast!

Strength workout, body we 36:00 [2]

Body weight strength workout. Especially 10x10 one legged squads, surrounded by some core body strength exercices.

Gymnastics and stretching 10:00 [1]

About time I took some time to elongate those quads... before I am feeling again like my grandpa

Saturday Dec 3, 2005 #

25% off road, 75% road 30:00 [1] 6.0 km (5:00 / km)
shoes: Asics Nimbus VI

Morning jog in Macolin, where the team stayed over night. The roads were very sleepery... good balance exercice.

Strength workout, body we 35:00 [3]

The teams yearly core body strength testing. I dropped quite a bit in all three test exercices. I definitely did less strength lately, which is a mistake!

XC skiing, skating 1:40:00 [2]

Gorgeous! After a whole day of talking in Macolin (the teams yearly season analysis and planing), we moved to Pré d'Orvin where we will have the teams party. But before that I went skiing there in the dark. The snow was falling intensely and the tranquility was perfect. Winters can be wonderful.

Friday Dec 2, 2005 #

XC skiing, skating 30:00 [2]

Climbed the Jura, more specifically to Macolin, where we will have the teams season analysis, next years planing and the team party... this all takes a lot of time, that's why it goes over the whole weekend. Thanks to the recent snow fall I could take my xcountry skies with and have short but nice use of them. FIRST SKIING OF THE YEAR

100% trails and roads 30:00 [4] 7.0 km (4:17 / km)
shoes: Nike zoom marathoner

After warming up on the skies, I went into the big gymnastic hall "Fin du Monde", where I did about 15x10" sprints with full recovery in between and some short but intense secret russian running drills.

Thursday Dec 1, 2005 #

25% off road, 75% road 1:19:00 [2] 16.0 km (4:56 / km)
shoes: Asics Nimbus VI

Ran to school in the morning. Getting up and getting started took a lot of self motivational skills... and it didn't go better in my run. Felt sluggish and barely made it to the school.
To get better I would really need a good night of sleep+get 100% healthy... my throat aches.
To my big disappointment the two first classes got cancelled because the one prof. forgot about it... I missed THE opportunity to catch up with my sleeping hours!!

C • come home earlier? 3

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