Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending May 31, 2007:

	activity	#	time	miles		km		+m
	Orienteering	17	24:00:00	126.76	(11:22)	204.0	(7:04)	2925	34c
	100% trails and roads	18	18:15:50	133.84	(8:11)	215.4	(5:05)	3767
	50% off trails, 50% road	3	4:08:00	21.75	(11:24)	35.0	(7:05)	1700
	Strength workout, body we	6	2:36:00
	Running school	6	2:01:00	4.35		7.0
	25% off road, 75% road	3	1:30:00	8.7	(10:21)	14.0	(6:26)	320
	Aquajog	1	50:00
	Gymnastics and stretching	1	10:00
	Bike or Hometrainer	1	10:00
	Total	30	53:40:50	295.4		475.4		8712	34c
	[1-5]	30	53:30:50
averages - sleep:6.9

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Thursday May 31, 2007 #

Orienteering 58:00 [1] 9.0 km (6:27 / km)
ahr:132 shoes: VJ Intergrator 6

Relief training in a middle distance relevant terrain: Chapaevka.
Interesting contrast between fast coastal relief forest and green parts.

Orienteering 42:00 [1] 7.6 km (5:32 / km)
ahr:142 shoes: Ice Bugs

Middle distant training in Koncha Zaspa. Again coastal type terrain... this terrain is just fun to orienteer, even when you are tired!

Wednesday May 30, 2007 #

Orienteering 20:00 [2] 3.5 km (5:43 / km)
ahr:134 shoes: VJ Intergrator 6

Drove 3 hours to Қозинсқие Ґорби. A terrain situated about 1.5 hours outside of Kiev... unfortunately we got lost on our way there... so it took a little longer. In any case it was worth it. Superb coastal type terrain. Mega fast but nice relief details.
Warm up training before the Mass start training.

Orienteering 37:00 [5] 8.5 km (4:21 / km)
ahr:175 shoes: VJ Intergrator 6

Mass Start race with all the Swiss and British team members. I felt not so great running, maybe because it was really hot.

50% off trails, 50% road 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ Intergrator 6

"Cool down", I suppose the temperature was over 30°C.

Strength workout, body we 15:00 [1]

Because of our bigger driving mistake in the morning we didn't have time to do a good 2nd training... did the essential core strength exercises.

Tuesday May 29, 2007 #

Orienteering 1:00:00 [1] 10.0 km (6:00 / km)
ahr:132 shoes: Ice Bugs

Orienteering training in an unknown map east of Kiev. Coastal terrain type.

Orienteering 1:50:00 [3] 16.0 km (6:53 / km) +350m 6:12 / km
ahr:149 shoes: VJ Intergrator 6

Long distance training in Vyshgorod. Pretty rough, steep terrain. Requires a lot of concentration and determination to run clean.

Monday May 28, 2007 #

Orienteering 47:00 [1] 8.0 km (5:53 / km)
ahr:129 shoes: VJ Intergrator 6

Arrived in Kiev. We are spending 6 days here to prepare for the World Champs.
Right from the airport we went to the map Bykovnia to train.

Sunday May 27, 2007 #

25% off road, 75% road 25:00 [1] 4.5 km (5:33 / km) +70m 5:09 / km
shoes: VJ Intergrator 6

Warm up and cool down for the relay.

Orienteering 49:00 [5] 9.0 km (5:27 / km) +250m 4:47 / km
slept:5.5 shoes: VJ Intergrator 6

Pentecost relay (7 legs) in Malleray-Bévilard.

Ran the 3rd leg at 8 o'clock in the morning. Thanks to good night performances I was able to start second 1.5 minutes behind the leader. On the way to the 2nd control I found myself in the lead... and from this moment on our team never left this place :-).

I had troubles orienteering fast in the diffuse parts of the terrain, not using well enough strong attackpoints.
My legs were not feeling too good... because of the plyometrics?!?

Aquajog 50:00 [1]

Evening aquajog... lonely in a huge building... peaceful... perfect Sunday evening atmosphere...

Saturday May 26, 2007 #

Orienteering 1:00:00 [1] 9.0 km (6:40 / km) +200m 6:00 / km
ahr:126 slept:7.5 shoes: VJ Intergrator 6

Orienteering training in Bütenberg. Hard to get into a flow... tired legs, green forest and partly diffuse terrain.

100% trails and roads 35:00 [1] 5.7 km (6:08 / km) +110m 5:36 / km
shoes: Saucony Trigon 4.2 Ride

Warm up for the plyometrics.

Running school 15:00 [3]

Plyometrics.
Sandra and I ran to an empty gymnastic hall, where the two of us did some jumps.
I have no experience in this type of training, but Sandra showed me a couple of really good jumps to improve your running.
Very interesting training session. I might do this regularly for the end of the season... could help my "diesel engine" to turn at higher rpm.

Gymnastics and stretching 10:00 [0]

Foot gymnastic during the 3 sets of plyometric jumps.

Friday May 25, 2007 #

100% trails and roads 50:00 [1] 8.0 km (6:15 / km) +150m 5:43 / km
slept:8.5 shoes: Saucony Tangent

Way up to the track (warm up), rest between the intervals, way back from the track (cool down).

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

5x400m followed by 5x200m intervals on the track. Rest: 200m of walking/jogging. Legs are still not 100% recovered from the race 2 days ago.
My watch broke down so I don't know my times. Not such a bad thing, this way I focused more on the technique

100% trails and roads 1:15:00 [1] 14.3 km (5:15 / km) +340m 4:41 / km
shoes: Saucony Trigon 4.2 Ride

Evening jog with Gilles Bailly.

Strength workout, body we 34:00 [1]

Core strength with focus on legs... as usual, 10x10 one leg squads.

I originally planed to do some jump exercises this afternoon, but my legs are not feeling "jumpy" enough to do a good quality workout.

Thursday May 24, 2007 #

100% trails and roads 1:11:00 [2] 12.0 km (5:55 / km) +750m 4:30 / km
ahr:140 slept:5.5 shoes: Karhu

From Cormondrèche to La Tourne and postal car back down.

Wednesday May 23, 2007 #

100% trails and roads 40:00 [1] 7.0 km (5:43 / km)
slept:7.0 shoes: Saucony Fastwitch

Warm up and cool down for the race.

100% trails and roads race 35:05 [5] 9.7 km (3:37 / km) +297m 3:08 / km
shoes: Saucony Fastwitch

Ran a regional cross country race in Le Locle with over 1000 runners: 5th stage of the Tour du Canton.
The pack started really fast. After 1km I lost maybe 10sec to the lead. By the 3rd km, and at the top of the 300m climb, I could catch up again and I took the lead... and never lost it again. Winning with 35sec margin on Jean-Michel Aubry.
After my not so good 5k race last week this was I think a better performance.

I wonder if the course length is not exagerated... my time seems too fast. Especially because part of the race was also on smaller trails.

Sandra won in her category too, so it was nice to be both on the podium... we got a lot of cheese to take home :-)

C • Nice 4

Tuesday May 22, 2007 #

100% trails and roads 15:00 [1] 2.5 km (6:00 / km) +80m 5:10 / km
slept:7.0 shoes: Saucony Hurricane

Early morning jog. Didn't feel to get out of bed so early... but after running a few minutes I certainly didn't regret it. Great morning atmosphere with view on the fog on the "Mittelland"

C • So, you two are above the fog ... 2

Strength workout, body we 35:00 [1]

After the morning jog the usual core strength exercises.

100% trails and roads 1:02:00 [2] 13.0 km (4:46 / km) +330m 4:14 / km
ahr:142 shoes: Karhu

Evening jog in Macolin.

Running school 25:00 [1] 2.0 km (12:30 / km)
ahr:122 shoes: Karhu

Secret russian running drills at the end of the evening jog.

Monday May 21, 2007 #

100% trails and roads 1:08:00 [2] 17.3 km (3:56 / km) +90m 3:50 / km
ahr:148 slept:6.2 shoes: Saucony Trigon 4.2 Ride

Parked my car at the Plateau de Diesse on my way home from work to do a flat, rolling run on bigger trails/roads.

Sunday May 20, 2007 #

Orienteering 28:00 [4] 6.0 km (4:40 / km) +150m 4:09 / km
ahr:158 slept:7.0 shoes: VJ Intergrator 5

4 start exercises on the map Vulcania. Unfortunately I fell on my butt pretty badly at the 2nd loop, so that it was painful to run afterwards. Couldn't do the afternoon training because my leg hurt too much.

Orienteering 35:00 [1] 3.0 km (11:40 / km) +50m 10:46 / km
shoes: VJ Intergrator 5

Putting out controls for the training and some of the rest between the 4 different starts.

Saturday May 19, 2007 #

Orienteering intervals 27:00 [5] 6.0 km (4:30 / km) +200m 3:51 / km
ahr:166 slept:8.0 shoes: VJ Intergrator 5

Cross-O in Mazaye. 3 different loops. Felt good to do some high speed training. It is surprising to run in a relatively fast map in the terrain of Clermont-Ferrand.

Orienteering 50:00 [1] 4.0 km (12:30 / km) +100m 11:07 / km
shoes: VJ Intergrator 5

Setting and picking up controls for the cross O. And some of the rest between the 3 repetitions we did.

Strength workout, body we 15:00 [1]

Strength training led by Martina. Girls are just better in such things...

Orienteering 1:10:00 [1] 7.0 km (10:00 / km) +120m 9:13 / km
ahr:121 shoes: Ice Bugs

Evening training on Montlosier on a contour map. Wonderful training... eventhough I got lost twice!!

Friday May 18, 2007 #

Orienteering 2:10:00 [1] 13.0 km (10:00 / km) +100m 9:38 / km
ahr:120 slept:5.0 shoes: VJ Intergrator 5

First training on the TC in Clermont-Ferrand with Caro C., Martina F., Baptiste and Thomas H.
After the yesterdays 5000m race we drove to St-Etienne, where Thierry G. offered us a roof... we arrived there at 2:30am! Not only we kept him up all night, but he printed us almost all the maps for our training camp... thanks Thierry!

This training was a downhill training starting on the top of the Montlosier map and ending at the Village Aydat... unique!!

Orienteering 1:14:00 [1] 8.4 km (8:49 / km) +150m 8:05 / km
ahr:122 shoes: Ice Bugs

Partner training with Thomas on the middle distance course of the women WC course from last fall (map Montlosier)... well, we did have some troubles... doing an elaborate partner exercise didn't help.

Thursday May 17, 2007 #

100% trails and roads 40:00 [2] 8.0 km (5:00 / km)
shoes: Saucony Fastwitch

Warm up and cool down for the 5000m race.

100% trails and roads race 15:45 [5] 5.0 km (3:09 / km)
shoes: Saucony Fastwitch

5000m race on the track. Ran it in 15:45. This is 22 seconds slower than last year and '( seconds slower than ,my goal time. Mmh, disappointing.

Wednesday May 16, 2007 #

100% trails and roads 35:00 [2] 7.0 km (5:00 / km) +100m 4:40 / km
shoes: Karhu

Before breakfast jog.

Running school 15:00 [1] 1.0 km (15:00 / km)
shoes: Karhu

With some drills

100% trails and roads 45:00 [2] 8.0 km (5:38 / km) +250m 4:52 / km
shoes: Saucony Trigon 4.2 Ride

Long day at work. Jog in the evening. Planed to do some strength, but not in the middle of the night.

Tuesday May 15, 2007 #

100% trails and roads 22:00 [1] 4.0 km (5:30 / km)
slept:6.0 shoes: Karhu

Working and rest day.

Monday May 14, 2007 #

50% off trails, 50% road 2:58:00 [2] 26.0 km (6:51 / km) +1500m 5:19 / km
slept:8.0 shoes: Saucony Trigon 4.2 Ride

Took a vacation... stayed 1 more day in Ticino to do a long jog: Gandria (290m), Monte Boglio (1520m), Denti della Vecchi (spent several km on a ridge with the left foot on the Swiss and the left foot on the Italian ground), Passo Pairolo, Villa Luganese, Cadro, Lugano... adventurous, beautiful and peaceful... simply perfect!

Sunday May 13, 2007 #

25% off road, 75% road 35:00 [2] 5.0 km (7:00 / km) +250m 5:36 / km
slept:7.0 shoes: VJ Intergrator 5

Warm up and cool down for the Swiss middle distance champs.
Almost missed my start... dangerous to race without a watch!!

Orienteering race 34:00 [5] 5.0 km (6:48 / km) +250m 5:26 / km
shoes: VJ Intergrator 5

Swiss middle Champs on the map Taverne. This is the terrain where the junior World Champs (middle distance) in 2005 were held.
I finished 10th and lost 4 minutes to the winner (Thierry G.). At first I thought I did only a few hesitations... looking back on the map and splits I see some potential to do better. But I focused to get through without taking any risks, my biggest mistake is 35 seconds, so this goal is achieved. But next time it will take more to win :-).

100% trails and roads 1:01:00 [2] 11.5 km (5:18 / km) +200m 4:53 / km
shoes: Saucony Trigon 4.2 Ride

Evening jog along the lake of Lugano. The first 15min easy with Sandra than at a nice cruising tempo.
Lugano-Gandria.

Saturday May 12, 2007 #

100% trails and roads 40:00 [1] 6.0 km (6:40 / km) +150m 5:56 / km
slept:8.0 shoes: Saucony Trigon 4.2 Ride

Morning jog with Baptiste.

100% trails and roads 40:00 [2] 7.0 km (5:43 / km)
shoes: Saucony Fastwitch

Warm up and cool down for the Swiss Sprint champs.

Orienteering race 14:00 [5] 3.0 km (4:40 / km) +50m 4:18 / km
shoes: Saucony Fastwitch

Swiss Sprint Champs in the city of Lugano.
Finished 9th, 48 seconds behing Matthias M who won. Uh, too bad I made a 20 sec and 10 sec mistake in the race. Could have been my first Sprint medal... good to see that my speed was ok.

Friday May 11, 2007 #

100% trails and roads 1:11:00 [2] 14.8 km (4:48 / km) +320m 4:20 / km
shoes: Karhu

Jog in Macolin.
... not only Saucony make good shoes!

Running school 14:00 [1] 1.0 km (14:00 / km)
shoes: Karhu

Secret russian running drills. My calves are still sore from wednesday, so I took it easy.

Thursday May 10, 2007 #

50% off trails, 50% road 55:00 [2] 7.0 km (7:51 / km) +200m 6:53 / km
slept:6.0 shoes: VJ Intergrator 5

O Film making in Plan du Bois... we where out for almost 2 hours, most of it was standing around... but some was also very intensive!

Wednesday May 9, 2007 #

100% trails and roads 45:00 [1] 6.0 km (7:30 / km) +180m 6:31 / km
slept:5.5 shoes: New Balance 1024

Crashed when I came home from work... by the time I got out to train it was already dark.

Warm up (jog to the track), rest between the intervals, cool down (jog back from the track)

100% trails and roads intervals 15:00 [5] 5.0 km (3:00 / km)
shoes: Saucony Kilkenny

3x1000m intervals on the track with 1.5min rest (times between 3:00 and 3:04) + 2000m in 6:06.
I tried out nail shoes on the track for the first time. My right calf got quite sore by the end of the training. So I think at next weeks 5000m race on the track I won't use nails shoes. Would be annoying to loose 1 or 2 training days because my calves hurt so bad.

C • Spikes 7

Tuesday May 8, 2007 #

Note
slept:7.0 (rest day)

Busy day working + meeting friends in the evening. Didn't manage to squeeze in a training. But that's ok, today is another rest day.

Monday May 7, 2007 #

100% trails and roads 45:00 [1] 7.0 km (6:26 / km) +150m 5:48 / km

Travelled back to Switzerland.
Evening jog with Sandra... when I left her she wasn't able to walk without limping and now she is jumping around like a young deer!

C • Young dear [sic] 1

Sunday May 6, 2007 #

100% trails and roads 32:00 [1] 6.0 km (5:20 / km)
shoes: VJ Panther dobbs 2007

Warm up for the Relay.

Orienteering race 40:00 [5] 7.5 km (5:20 / km) +110m 4:58 / km
slept:7.0 shoes: VJ Panther dobbs 2007

FinnSpring relay on the same map as the classical distance the day before.

I was running the 2nd leg of 4. I could start in a group of runners 1.5 min behind the leader. I managed to start quite fast feeling hungry to attack. Soon I was in the lead, but than lost for a couple of controls my concentration until Simo-Pekka Fincke from VeVes second team(!) caught up to me... it woke me up and I ended the race quite well.
I arrived 1st in the finish, and close behind was SP Fincke... so VeVe was leading with its two teams!
VeVe 1 managed to stay in the lead until the end :-)!

SP had the fastest time of the day, and I the 2nd fastest, loosing 40seconds (but we had quite beneficial forkings).
VeVe 2 finished 8th... we seem to be ready for the Jukola!

C • Congrats + Aubry's request 3

100% trails and roads 50:00 [2] 10.5 km (4:46 / km) +110m 4:31 / km
ahr:125

Evening chill out jog with Tuomas. The further we ran, the better we felt. I am quite happy how well I survived this week of good training.

Saturday May 5, 2007 #

Event: FinnSpring

25% off road, 75% road 30:00 [1] 4.5 km (6:40 / km)
shoes: VJ Panther dobbs 2007

Warm up for the race.

Orienteering race 1:28:00 [5] ***** 14.5 km (6:04 / km) +180m 5:43 / km
34c slept:7.0 shoes: VJ Panther dobbs 2007

FinnSpring in Turku on the map "Parmaharju".
My goal was to start quickly and than run the whole race with full control.
At the 2nd control, after 13min in the race I was still 2nd. But than I tried running too hard not focusing enough on my orienteering and did a stupid 1.5min mistake to the 3rd control... annoyed at the mistake, I ran like a headless chicken to the 4th control and lost again 1.5min not checking where I was running and getting lost. After this my overflow of energy was finished, so I managed to run a long time without big mistakes, but still doing here and there extra length to the course not being focused enough on clean orienteering. Approaching the 25th control I had the poor idea to grab out my gu gel... I taped it so well to my pants that I had to fumble a long time until I got it... and by this time I was lost in the area of the control and lost 2.5 minutes relocating.

Quintessence: I didn't have control over my race, being often not concentrated enough. This means I missed my goal. The positive thing is, that my splits show that often I had the right pace (11/34 controls I had the fastest or 2nd fastest split)... so I just need to train more at full speed in finnish terrain to reach 34/34 :-).

I finished 9th, 6:38 behind the winner Johan Bäckman, who had a very good run except the 1st control which he missed 1 minute.

C • GU 3

Friday May 4, 2007 #

Orienteering 50:00 [1] 6.0 km (8:20 / km) +120m 7:35 / km
ahr:122 slept:5.5 shoes: VJ Lop

Partner O training with Janne close to Turku on "Paappala". We took it quite easy because tomorrow we are racing a 90 minute race (FinnSpring).

Thursday May 3, 2007 #

Orienteering 1:40:00 [1] 11.0 km (9:05 / km) +180m 8:24 / km
ahr:120 slept:8.0 shoes: VJ Lop

Orienteering training searching for the control stands from the Jukola in 1991 on the map Lakeaharju, close to Lappajärvi and Vimpeli. The map is on the side of a ancient crater made by a meteorite. Really nice terrain... especially when the runnability was good... but with my tired legs I had troubles keeping the flow in the parts with bad runnability.

Bike or Hometrainer 10:00 [1]

Travelled to Turku in the afternoon where we did our evening training on the indoor track.
Warm up on the indoor bike.

100% trails and roads 10:00 [1] 2.0 km (5:00 / km)
shoes: Saucony Trigon 4.2 Ride

Warm up and cool down on the track.

Running school 30:00 [1] 1.5 km (20:00 / km)
shoes: Saucony Trigon 4.2 Ride

Secret Finnish running drills. Janne and Tuomas showed me the exercises they usually do... I must say I am still in stone age with my exercises I usually do!

Strength workout, body we 20:00 [1]

Finnish core strength led by Tuomas.

Wednesday May 2, 2007 #

Orienteering 1:28:00 [1] 11.0 km (8:00 / km) +100m 7:39 / km
slept:8.0 shoes: VJ Lop

Orienteering training on the map "Lammasvuori".
First we did a 2km line-O loop in the most technical part of the map. We wore the gps to check afterwards how precise we were running.
Afterwards we did a normal course.

100% trails and roads 20:00 [1] 3.0 km (6:40 / km) +80m 5:53 / km
shoes: VJ Intergrator 5

In the evening we ran a cross O training. First we ran 1km on the road followed by a 2km course in a pretty technical terrain.
Afterwards I added 4x1km on the road as a desert.

Warm up and cool down section.

100% trails and roads 23:00 [5] 7.1 km (3:14 / km) +80m 3:04 / km
ahr:165 shoes: VJ Intergrator 5

Cross-O

2x 1km before the orienteering part and 4x 1km at the end of the training (1min30sec rest).
The distance was a little over 1km on a not quite flat dirt road.

Orienteering 34:00 [4] 4.9 km (6:56 / km) +170m 5:55 / km
ahr:162 shoes: VJ Intergrator 5

Cross-O

2x2.5 km loop on the map "Isokyrö". Perfect map to do such training. Very technical, intricate relief but still very defined... so that when you run fast and you are concentrated you actually still see everything.
Great training!!

Tuesday May 1, 2007 #

Orienteering 45:00 [2] 6.4 km (7:02 / km) +45m 6:48 / km
slept:9.0 shoes: VJ Lop

Travelled to Lapua, where the Jukola will be held this year. Trained on the map "Isoluoma" which is just on the other side of the road of the Jukola map... nice foretaste. The terrain is very promising!
No mistakes but took it easy.

Orienteering 50:00 [2] 6.7 km (7:28 / km) +50m 7:12 / km
shoes: VJ Intergrator 5

Night training in Virpimäki. Awesome terrain, typical Finnish terrain in the very enjoyable way... good runnability, clear features, lots of moss and bare rocks. This is why it was used in the past for Finnish night champs.

100% trails and roads 25:00 [1] 5.0 km (5:00 / km)
shoes: Saucony Trigon 4.2 Ride

Between the 2 O-trainings I did some secret russian running drills and some strength.

Warm up and cool down.

Running school 22:00 [1] 1.5 km (14:40 / km)
shoes: Saucony Trigon 4.2 Ride

Secret russian running drills.

Strength workout, body we 37:00 [1]

Core strength with emphasize on the legs (10x10 one legged squads)

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