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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Mar 31, 2006:

activity # timemileskm+m
  Orienteering10 13:07:00 93.16(8:27) 149.92(5:15)
  100% trails and roads10 9:29:00 84.46(6:44) 135.92(4:11)
  50% off trails, 50% road6 4:25:00 33.55(7:54) 54.0(4:54)
  25% off road, 75% road4 3:27:00 24.23(8:33) 39.0(5:18)
  XC skiing, classical1 3:05:00
  Strength workout, body we6 2:34:00
  Bike or Hometrainer5 2:01:00
  100% off trails1 1:15:00 5.59(13:25) 9.0(8:20)
  Rollerskiing1 55:00
  Running school2 52:00 3.11(16:44) 5.0(10:24)
  Aquajog1 44:00
  Total29 41:54:00 244.1 392.84
averages - sleep:8.1

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Friday Mar 31, 2006 #

Orienteering 35:00 [1] 4.0 km (8:45 / km)
shoes: VJ Intergrator 4

1930
Orienteering in Junkholz.
Opla, I was running like under drugs... like stoned. I was unable to run faster than walking speed and felt dizzy... but had huge smile on my face!!! ... in retrospective it was quite frightening. An explanation why I might have felt this way was that I had a pretty stressful week behind me at school, and finally I was able to enjoy the weekend, orienteering and an extraordinary sunset.

Thursday Mar 30, 2006 #

100% trails and roads 55:00 [2] 12.0 km (4:35 / km)
shoes: Mizuno Rider

20:00
Ran back from school.
Warm up, rest and cool down surrounding the intervals.

100% trails and roads 15:00 [5] 4.0 km (3:45 / km)
shoes: Mizuno Rider

6 Intervals on my way home.
Varying in length of the effort and the rest... did them after my feeling... trying to run about 1.5 to 3 minutes full speed.

Wednesday Mar 29, 2006 #

50% off trails, 50% road 39:00 [2] 7.0 km (5:34 / km)
slept:8.0 shoes: Mizuno Rider

19:30
Initially I wanted to do intervals... but I was totally out of it... there was no chance I was able to do good quality intervals today. So I went just for an easy jog. I will feel better tomorrow and that I will be able to do those intervals.

Tuesday Mar 28, 2006 #

100% trails and roads 1:11:00 [2] 16.0 km (4:26 / km)
slept:8.0 shoes: New Balance 766

19:00
Run back from school. Mmh, running felt so smooth!

Monday Mar 27, 2006 #

50% off trails, 50% road 53:00 [2] 10.0 km (5:18 / km)
shoes: New Balance 766

Jogging in the forest. For evening jogs changing into summer time was great!

Sunday Mar 26, 2006 #

50% off trails, 50% road 45:00 [2] 7.0 km (6:26 / km)
shoes: VJ Panther with Spikes 2

Warm up and cool down for the Spring cup relay. Despite my cold and the bad weather I felt pretty good.

Orienteering race 40:00 [5] 10.0 km (4:00 / km)
shoes: VJ Panther with Spikes 2

Relay race. Hehe, we won!!! Results: http://www.springcup.dk/springcup/2006/index.asp?l...
I had a really good race! I was 1min20sec faster than the 2nd fastest on the 3rd leg :-)
Here you can read about it: http://www.samaonews.blogspot.com
C • Woooooooooooooooooooooo! 1

Saturday Mar 25, 2006 #

50% off trails, 50% road 30:00 [2] 7.0 km (4:17 / km)
shoes: VJ Panther with Spikes 2

Warm up and cool down for the Spring Cup in Denmark.

Orienteering race 1:06:00 [5] 16.0 km (4:08 / km)
shoes: VJ Panther with Spikes 2

Classical distance. Well, I am solala happy with this race.
What I wrote about it+map:
http://www.samaonews.blogspot.com/
Results:
http://www.springcup.dk/springcup/2006/results/cla...

Friday Mar 24, 2006 #

Orienteering 50:00 [1] 8.0 km (6:15 / km)
(sick) shoes: VJ Panther with Spikes 2

Easy training in Denmark. Not feeling too great, but definitely better than yesterday.

Thursday Mar 23, 2006 #

Note
(sick)

Blah, today my throat is on fire and I feel "not so fresh". I hope I will be able to cure myself until this weekend, because I want to compete at the Spring Cup.

Wednesday Mar 22, 2006 #

100% trails and roads 52:00 [1] 10.0 km (5:12 / km)
shoes: Mizuno Rider

12:00
Warm up and cool down for the intervals.

100% trails and roads intervals 10:00 [5] 3.0 km (3:20 / km)
shoes: Mizuno Rider

Intervals. Planed to do 6x3minutes, but I didn't feel alright, so I stopped the intervals after 3 repetitions. I felt sluggish.
I have a sore throat since yesterday evening. I hope I am not getting sick!

Tuesday Mar 21, 2006 #

100% trails and roads 34:00 [1] 6.0 km (5:40 / km)
shoes: New Balance 766

Really tough training day today...
Trying to find a "state of full recovery".

Monday Mar 20, 2006 #

Aquajog 44:00 [1]

Easy aquajog... got kicked out of the pool before I could finish my training.

Sunday Mar 19, 2006 #

Event: 2nd Swiss National race (Welsiker-OL)
 

Orienteering 35:00 [2] 5.0 km (7:00 / km)
shoes: VJ Panther with dobbs

Warm up and cool down for the race

Orienteering 1:13:00 [5] 18.0 km (4:03 / km)
shoes: VJ Panther with dobbs

1st big rendez-vous of the season in the Swiss O scene. Finished 3rd behind Daniel Hubman and Matthias Merz.
More details later...
C • O-race map and blabla 3

Saturday Mar 18, 2006 #

100% trails and roads 25:00 [1] 5.0 km (5:00 / km)
shoes: Mizuno Rider

Morning jog before breakfast as a warm up for the strength workout.

Strength workout, body we 37:00 [2]

Body core strength workout, as usual, with my 10x10 one legged squads.

Friday Mar 17, 2006 #

100% trails and roads 1:15:00 [3] 16.0 km (4:41 / km)
shoes: Nike air zoom Miler

17:30
Warm up, lower intensity of the test, rest between the test and the intervals and cool down.

100% trails and roads intervals 25:00 [5] 8.0 km (3:08 / km)
shoes: Nike air zoom Miler

Second treadmill fitness test (after monday). Running test on a uphill treadmill set at 22°, going every 3 minutes 0.7 km/h faster. I could run 2 minutes at 9.9km/h before I had to stop, which is 1 minute longer than on monday... good good.

After the test and a longer recovery on the now flat treadmill I did intervals for myself (and fortunately without the VO2 mask). 5x2min at 20.0 kmh and 1x2min at 21.0kmh. Always 2minutes rest between the intervals.

Actually, I am quite convinced the treadmill would be a great tool to do high quality trainings in the winter... it really learns you to run fast. I wish I could do it more often.

Thursday Mar 16, 2006 #

Bike or Hometrainer 10:00 [1]

Tried to go on the hometrainer... but I had no chance, because 3 of my nephews were visiting... they are just too cute not to give them all your attention.

Strength workout, body we 10:00 [1]

Tried to do some strength workout involving the little worms of nephews... it was actually quite fun... but singing while doing situps is not an easy thing.

Wednesday Mar 15, 2006 #

Bike or Hometrainer 25:00 [1]

16:00
Bike ride (back and forth) to the map "Junkholz", where I did the following training...

Orienteering 50:00 [2] 8.0 km (6:15 / km)
shoes: VJ Intergrator 3

Warm up, some of the rest between the intervals and cool down.

Orienteering intervals 30:00 [5] 6.5 km (4:37 / km)
shoes: VJ Intergrator 3

O-intervals.
There is a map 5 km away from Schüpfen, where Sandra and I live since a year, that I have never visited... so today finally I made my first training in it. I ran the old course which was already on the map which I received, trying to run about 5x 1km full speed. In between the repetitions I would continue the course jogging. It was a great exercise, but not having controls in that vague terrain didn't help to keep the speed high. I was also not the most aggressive and my heart rate didn't climb as high as I wished we would in an interval... maybe I have trained a little too much yesterday. If so, high training volume is bad for my physical evolution... it is mainly the high quality trainings which make me get faster, but if I can't do the suposed high quality training at there highest quality, I obviously have a problem...

Tuesday Mar 14, 2006 #

100% trails and roads 22:00 [1] 5.0 km (4:24 / km)

11:00
Warm up and cool down for the secret russian running drills.
C • Great blog 2

Running school 22:00 [2] 3.0 km (7:20 / km)

Secret russian running drills.

Strength workout, body we 34:00 [3]

After the running school did a core body strength workout, with emphasis on 10x10 one legged squads.

XC skiing, classical 3:05:00 [1]

16:00
Great x-c ski tour. Got it all... powder and icy snow; perfectly groomed and almost unexisting tracks; burning sun, sunset and full moon; 15 km of absolut no elevation, and devils uphills (350m on 4km).
Tour: La Tourne,Brot-Dessus, Les Ponts-de-Martel, La Sagne, Tête-de-Ran, La Tourne
C • Pictures 3

Monday Mar 13, 2006 #

100% trails and roads 1:00:00 [3] 13.0 mi (4:37 / mi)
shoes: Nike air zoom Miler

Took part in Sandra's research project. Tests on the treadmill with VO2max masks. I hope Sandra will do here a comment, to explain the research she is doing and comment my results...
I don't dare saying anything about this... I know just too little, and the danger of doing a fatal faux pas would be too big.

100% trails and roads 30:00 [5] 9.0 km (3:20 / km)
shoes: Nike air zoom Miler

Some parts of the tests were definitely over the treshold!
Please Sandra, explain the test so I don't have to do it! Thanks!
C • Threshold tests 4

Sunday Mar 12, 2006 #

Note

Ouf, finally I managed to post a review from the training camp I was on last week in southern France.
http://samaonews.blogspot.com
Man, working on a blog can be a real pain... uploading the maps and doing the editing took my almost a day of work.
C • Read this!!! 2

Bike or Hometrainer 42:00 [1]

Easy Hometrainer watching 24 hours... wow, this stuff is dangerous and highly addictive... spent the rest of the evening watch the following episodes.

Strength workout, body we 10:00 [2]

Short core body strength workout.

Saturday Mar 11, 2006 #

50% off trails, 50% road 53:00 [2] 11.0 km (4:49 / km)
shoes: Ice Bugs

08:30
Morning jog. Oh, I feel quite a bit my calf from the secret running drills+strength.

Orienteering 45:00 [2] 8.5 km (5:18 / km)

14:00
Warm up and cool down for the local O race in Zürich (Säuliamt).

Orienteering race 40:00 [5] 10.0 km (4:00 / km)
shoes: VJ Intergrator 4

Middle distance race 6.4km, 330m elevation.
Results: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=...
A good part of the swiss team runners came. I finished 2nd, about 1min20sec behind Matthias Merz. I was pretty satisfied with my race, no bigger mistakes than 15 sec... and slow feeling, but this was mainly because of the slippery parts in the snow.
I a am a little worried, though, that I feel quite tired, like I had trained really hard the last days... and I have trained just average... mmh!? Tomorrow needs to be a rest day!

Friday Mar 10, 2006 #

100% trails and roads 25:00 [1] 6.0 km (4:10 / km)
slept:7.5 shoes: New Balance 766

13:00
Warm up and cool down for the running school.

Running school 30:00 [3] 2.0 km (15:00 / km)
shoes: New Balance 766

Aah, it has been a while, but it felt great to do again the good old secret russian running drills.

Bike or Hometrainer 22:00 [1]

18:00
Warm up for the strength workout.

Strength workout, body we 32:00 [2]

Body weight strength workout, as usual emphasis on 10x10 one legged squads.

Thursday Mar 9, 2006 #

25% off road, 75% road 1:17:00 [2] 16.0 km (4:49 / km)
shoes: Mizuno Rider

Ran to school.
Had some sore muscle. Because of the treadmill intervals, or maybe from the snowshoeing (this was really tough!)?

Rollerskiing 55:00 [2]

Rollerskied home from school. Was actually quite tired, but feeling good.

Wednesday Mar 8, 2006 #

100% trails and roads 40:00 [1] 7.0 km (5:43 / km)
shoes: New Balance 766

Treadmill. Warm up, 50% of the rest and cool down for the intervals.

100% trails and roads intervals 30:00 [5] 8.0 km (3:45 / km)
shoes: New Balance 766

Intervals on the treadmill. 10x2min, with 2 min rest.

I wonder if the treadmill was accurate, because I doubt I am able to run in real life the speed the treadmill was saying: 2 intervals at 19km/h, 3 intervals at 19.5km/h, 3 intervals at 20km/h, 1 interval at 20.5 km/h and the last at 21.5km/h. The last interval was really tough, but I think I should have started from the beggining at 20km/h.
C • That's pretty fast... 5

100% off trails 1:15:00 [2] 9.0 km (8:20 / km)
shoes: New Balance 766

Snowshoeing in Magglingen. Ohlala, I didn't expect that snowshoe running would be as tough.
Ironically it was raining buckets, but it was still a lot of fun. I was suprised to see how much snow we have got in the Jura... at least 1m30

Tuesday Mar 7, 2006 #

25% off road, 75% road 30:00 [1] 6.0 km (5:00 / km)
slept:10.0 shoes: Ice Bugs

Warm up for the strength workout.
For once slept a lot... and it felt absolutely necessary. I felt already much better than yesterday, but not yet 100%... this will come tomorrow ;-)

Strength workout, body we 31:00 [3]

Strength workout, emphasizis on 10x10 one legged squads.

Monday Mar 6, 2006 #

Note
(rest day)

Very tired the whole day... from the moment I woke up I was tired, and it went only worse the whole day... haven't felt like that since ages. My legs feel fine, and I don't think the yesterdays race is entirely responsible for my tiredness, but more the accumulated stress over the last weeks. When I started my holidays, I didn't chill out, but instead went to the training camp... I am maybe paying now the tribute.
After two days of good rest I should be again top fit, I believe.

Sunday Mar 5, 2006 #

25% off road, 75% road 1:00:00 [2] 10.0 km (6:00 / km)
slept:7.0 shoes: VJ Panther with Spikes 1

Warm up and cool down for the Swiss cross country champs.

50% off trails, 50% road race 45:00 [5] 12.0 km (3:45 / km)
shoes: VJ Panther with Spikes 1

Cross country swiss champs.
Ended 13th in the elite category, 3min20 behind the winner, 1min40sec behind Fabian Hertner (best orienteer), 1min behind Daniel Hubman.
I must say I am disapointed about my race. I had hoped that I would be faster. Well well, I have to train better. I wonder also if the training camp I just finished inhibited my performance... most probably it wasn't the most optimal preparation.... but I am training for the orienteering races, not the cross champs...
Results here: http://solv.deimos.ch/index.asp?news_id=977

Saturday Mar 4, 2006 #

Bike or Hometrainer 22:00 [1]

Easy bike ride on the hometrainer while it is storming outside.

Friday Mar 3, 2006 #

25% off road, 75% road 40:00 [2] 7.0 km (5:43 / km)
shoes: VJ Intergrator 3

Warm up and cool down for the "middle distance" training.

Orienteering 50:00 [5] 8.0 km (6:15 / km)
shoes: VJ Intergrator 3

Last training of the training camp in Le Caylar. "Middle distance" training in Nant. Map called La Roc Orientation.
I am content about the way I feel... tired, but I was still able to push quite well at this fast training. It was supposed to be a middle distance, but turned out to be a little longer. I could speed up during the developement course... that's a good sign.
C • do you have any of the maps wi... 2

Thursday Mar 2, 2006 #

Orienteering 23:00 [1] 4.0 mi (5:45 / mi)
shoes: VJ Intergrator 3

Warm up and cool down for the "pressure training" on the map called Le Mont Merdous.

Orienteering 40:00 [5] 7.0 km (5:43 / km)
shoes: VJ Intergrator 3

"Pressure training". Tuomas, Janne and myself would start in a 30 sec interval on a ca. 10 min loop... the first at the finish wins. We did 4 races like that.
The weather was freezing... intermitend snow/rain and strong wind. My legs and my brain never warmed up, so I ran really badly. Mmh, I guess I am a chicken, not to be able to perform well in rude conditions...

Orienteering 57:00 [3] 9.0 mi (6:20 / mi)

Night O in the map called Potensac. At least in the evening I could find some concentration again. Physically it went also much better. I wrapped myself in all the dry clothing I could find to be warm enough... it worked.

Wednesday Mar 1, 2006 #

Orienteering 1:25:00 [2] 11.0 km (7:44 / km)
shoes: VJ Intergrator 3

Line O on the map Le Parpaillou. I actually forgot how good this training is. Requires almost all skills for the fine orienteering when you attack a control.

Orienteering 1:08:00 [3] 9.0 km (7:33 / km)
shoes: VJ Intergrator 3

Normal O training on the map La Libertade followed by a Micro-O put up by Baptiste. With a little imagination such a training can be done without great effort and infrastructure... we used toilet paper with different letters as controls.
It was a lot of fun to do it!

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