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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Jul 31, 2007:

activity # timemileskm+m
  100% trails and roads21 19:00:00 140.99(8:05) 226.9(5:01) 3660
  Orienteering12 14:47:00 82.58(10:44) 132.9(6:40) 3025
  25% off road, 75% road4 3:41:00 23.92(9:14) 38.5(5:44) 915
  Strength workout, body we6 2:37:35
  Bike or Hometrainer4 1:57:00
  Rollerskiing1 1:32:00
  75% off trails, 25% road1 1:32:00 8.39(10:58) 13.5(6:49) 905
  Town orienteering3 59:00 7.46(7:55) 12.0(4:55) 105
  Total29 46:05:35 263.34 423.8 8610
averages - sleep:7.4

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Tuesday Jul 31, 2007 #

100% trails and roads 1:08:00 intensity: (20:00 @1) + (48:00 @2) 14.1 km (4:49 / km) +400m 4:13 / km
shoes: Karhu

Morning run.
Left knee feels a little weird.

100% trails and roads 11:00 [1] 2.0 km (5:30 / km) +50m 4:53 / km

Warm up for the strength training with Sandra.

Strength workout, body we 35:00 [1]

The usual strength exercise, focus on legs.

Monday Jul 30, 2007 #

100% trails and roads intervals 1:09:00 intensity: (35:00 @1) + (5:00 @2) + (2:00 @3) + (2:00 @4) + (25:00 @5) 12.0 km (5:45 / km) +150m 5:25 / km
shoes: Saucony Fastwitch 2

Intervals. 5x (10x(15sec full speed/15sec jog)). 2.5 min rest between the series.
Left knee is feeling stiff.

Sunday Jul 29, 2007 #

100% trails and roads 1:00:00 [2] 11.0 km (5:27 / km) +250m 4:54 / km
shoes: Saucony Trigon 4.2 Ride

Run.

Strength workout, body we 35:00 [1]

The usual core strength.

Saturday Jul 28, 2007 #

Note
(rest day)

Intensive day... reading Harry Potter
C • Enjoying Harry Potter too I ho... 1

Friday Jul 27, 2007 #

100% trails and roads 40:00 [1] 8.0 km (5:00 / km) +200m 4:27 / km
(rest day) shoes: Saucony Trigon 4.2 Ride

Easy run.

Thursday Jul 26, 2007 #

Note

Traveling back from the WC to Switzerland.

Wednesday Jul 25, 2007 #

100% trails and roads 30:00 [1] 4.5 km (6:40 / km) +130m 5:50 / km
shoes: Saucony Trigon 4.2 Ride

Morning jog.

100% trails and roads warm up/down 28:00 intensity: (10:00 @1) + (10:00 @2) + (5:00 @3) + (3:00 @4) 6.0 km (4:40 / km) +50m 4:29 / km
shoes: VJ Panther dobbs 2007

Warm up for the Sprint. No cool down because my left knee got really stiff.
PS. One week later I am struggling with it. Probably a bursit.

Town orienteering race 15:00 [5] 4.0 km (3:45 / km) +50m 3:32 / km
shoes: VJ Panther dobbs 2007

WC Sprint in Mjölby.
Last race. Fought the best I could. Unfortunately I did one small mistake to the 3rd last control (about 7 seconds)... troubles keeping a clear head. Than to the 2nd last control there was a wall of spectators keeping me from getting to the control. Other runners said there was a corridor through the mass of people... well, I didn't see it and lost 5 seconds. Too bad.

Finished 17th, 37 seconds behind Thierry... but with 12 seconds less I would have been 6th...

Tuesday Jul 24, 2007 #

100% trails and roads warm up/down 35:00 intensity: (20:00 @1) + (10:00 @2) + (5:00 @3) 7.0 km (5:00 / km)
shoes: VJ Intergrator 6

Warm up and cool down for the middle distance.

Orienteering race 35:00 [5] 7.0 km (5:00 / km)
shoes: VJ Intergrator 6

WC middle distance in Mjölby.
Searched 30 sec the first control, a little hesitation to # 3 and 4, and by the time I was leaving #5 Daniel Hubmann was already on my heels. Tried my best to focus only on my orienteering and had a really satisfying race from then on. I had the impression to be able to push full speed at moments and know well when to slow down to invest some time in the navigation.
Dani punched 1 control in front of me, eventhough he caught me I am happy I led almost the whole way ;-).

Finished 12th, 3:30 (!!!) behind Thierry, 1:30 behind 2nd place.

Monday Jul 23, 2007 #

100% trails and roads warm up/down 23:00 intensity: (10:00 @1) + (10:00 @2) + (3:00 @3) 4.0 km (5:45 / km)
shoes: VJ Intergrator 6

Warm up and cool down for the long distance WC.

Orienteering race 1:56:00 intensity: (56:00 @4) + (1:00:00 @5) 20.0 km (5:48 / km) +400m 5:16 / km
shoes: VJ Intergrator 6

WC long distance in Mjölby. Mass start.
We had first 3 smaller loops (3x3.5km) with gaffings and ended with a longer (10km) non gaffed loop.
The 3 first loops I was struggling a lot with the orienteering, not being able to see what I wanted, doing several smaller searching actions and loosing time because I felt unsecure. The terrain was quite rocky and green. Unfortunately I also had troubles with the way the map was drawn.
By the end of the 3 first loops I was 6:21 behind Weitzien.... probably around 40th. But on the last loop the terrain opened and I was finally able to do understand the map and feel more secure. I lead a group of several runners (maybe 7) and was able to break away from them, catching a few people up who couldn't follow the pace from the group ahead who were only 2 minutes ahead, led by Mats Haldin (18 people group).

I finish 31st, 6:51 behind Weitzien. 2 minutes to the 12th place ... that is massstart :-)! Too bad I lost so much time in the beginning. I than could have run a more spicy last loop... eventhough I enjoyed myself trying to make up time.

Sunday Jul 22, 2007 #

Orienteering 40:00 [1] 4.0 km (10:00 / km) +50m 9:25 / km
shoes: VJ Intergrator 6

Model event for the WC in Mjölby.

Saturday Jul 21, 2007 #

Orienteering 1:25:00 intensity: (30:00 @1) + (20:00 @2) + (35:00 @3) 11.0 km (7:44 / km) +100m 7:23 / km
shoes: VJ Intergrator 5

Orienteering in Vidingsjö, near Linköping. Uh, struggling with this terrain.

100% trails and roads 17:00 [1] 3.0 km (5:40 / km) +50m 5:14 / km
shoes: Saucony Trigon 4.2 Ride

Jog with a group of the team.

Strength workout, body we 17:00 [1]

Led the core strength... got eaten by moskitos.

Friday Jul 20, 2007 #

Orienteering 1:05:00 intensity: (35:00 @1) + (30:00 @2) 8.0 km (8:08 / km) +150m 7:26 / km
shoes: VJ Panther dobbs 2007

Training Perstrop. Good feeling.

100% trails and roads warm up/down 50:00 intensity: (35:00 @1) + (10:00 @2) + (5:00 @3) 10.0 km (5:00 / km)
shoes: Brooks Racer

Warm up for some sprint training in Motala.

Town orienteering intervals 29:00 intensity: (2:00 @3) + (12:00 @4) + (15:00 @5) 4.5 km (6:27 / km)

2 sprint trainings in Motala put up by Kili

Thursday Jul 19, 2007 #

Orienteering 1:00:00 [1] 7.0 km (8:34 / km)
shoes: VJ Panther dobbs 2007

Most of the Swiss team arrived on Wednesday in Linköping to prepare for the next weeks WC. We will be training in the nearby forest of Linköping for the next 3 days.
This morning we went on Mörstorp... took it easy...

Orienteering 45:00 [1] 5.0 km (9:00 / km)
shoes: VJ Intergrator 5

Training in Vindingsjö... uh, felt a little dizzy the whole way... didn't help to orienteer well. Not such a nice terrain on top of it.

Wednesday Jul 18, 2007 #

100% trails and roads intervals 1:25:00 intensity: (1:03:00 @1) + (5:00 @2) + (2:00 @3) + (3:00 @4) + (12:00 @5) 18.0 km (4:43 / km)
shoes: Brooks Racer

Traveled to Sweden (Linköping)... while driving from Arlanda to our youth hostel, David and I decided to do some evening intervals, totally spontaneously. After a whole day of traveling it was hard to get moving at first, but than it went quite well. It was nice to do such type of training with a body. It is much more fun. Besides I think I was in a good shape, as I could out run David... which is certainly not the worst runner.
The idea was to do some high speed intervals with full recovery:
3x(3min full speed, 7min jogging (rest)), 1x2min full speed, 3min rest and 1x 1min full speed.
On the way home we got lost and the training got a little bit extended...

Tuesday Jul 17, 2007 #

Rollerskiing 1:32:00 [1]

Rollerskiing with Remo.

Monday Jul 16, 2007 #

100% trails and roads 32:00 [1] 6.5 km (4:55 / km)

Easy jog.

Sunday Jul 15, 2007 #

100% trails and roads 33:00 [1] 6.0 km (5:30 / km) +120m 5:00 / km
slept:8.0 shoes: Saucony Hurricane

Morning jog.
Time to say goodbye.

Strength workout, body we 35:00 [1]

The usual core strength exercises with emphasize on legs.

100% trails and roads intervals 1:10:00 intensity: (35:00 @1) + (10:00 @2) + (25:00 @5) 16.0 km (4:23 / km) +250m 4:03 / km
ahr:141 shoes: Saucony Trigon 4.2 Ride

After the morning training I thought I was too tired to do a second training... but after a few hours of rest I felt much better + we were fast enough cleaning the apartment so that we could enjoy for a last time the Engadin.
Started out for a normal jog, as I felt good I decided to do 5x5min intervals with 2.5 minutes rest inbetween. Felt pretty good.

Those have been really good training days...and besides... what a nice vacation!
Now we are back in Magglingen. When we left it was almost snowing, now the heat is almost unbearable.

Saturday Jul 14, 2007 #

Bike or Hometrainer 45:00 [1]

Biking with Sandra to the O training and back (Silvaplana-Lej da Staz, took us a little over an hour, but not all was really "effort")
C • ...it wasn't all "effort" for ... 3

Orienteering 1:32:00 intensity: (52:00 @1) + (40:00 @2) 12.0 km (7:40 / km) +430m 6:30 / km
ahr:130

O training in God da Staz. Very open but rough and slow terrain. Feeling a little rusty and bonked right at the beginning because of the bike ride (biking = bonking).
Tried to push in the downhills.

25% off road, 75% road 1:10:00 intensity: (20:00 @1) + (50:00 @2) 14.0 km (5:00 / km) +465m 4:17 / km
ahr:137 shoes: Saucony Trigon 4.2 Ride

End of the "Triathlon", after orienteering and biking I went mountain running up to Lej da Chöds. I was surprised that running has seldom felt so easy. It might be the nicest thing when you are just moving without effort on mountain trails, especially when the surrounding and the weather is absolutely gorgeous.

Friday Jul 13, 2007 #

75% off trails, 25% road 1:32:00 intensity: (50:00 @1) + (42:00 @2) 13.5 km (6:49 / km) +905m 5:06 / km
ahr:135 slept:8.0 shoes: Saucony Trigon 4.2 Ride

Morning jog up to Lej da Tscheppa... got pretty hungry by breakfast time.
First mountain run since last January when I was in Arizona. Then I was jumping hesitantly from rock to rock because of my ankle injury. Today it felt great to feel the difference running easily down the rocky switch backs.

100% trails and roads intervals 1:29:00 intensity: (50:00 @1) + (10:00 @2) + (29:00 @5) 18.0 km (4:57 / km) +265m 4:36 / km
shoes: Saucony Hurricane

Interval training around the Silvaplana lake. Partly on small windy but also on big trails. Planed to do 5x (15sec full speed/15sec jogging) with 2.5min rest in between. But as I lost my foot pod in the middle of an interval I had to redo it... so I almost did 6x (15sec/15sec). The intervals started to feel really productive by the end of the training (heart rate climbed more and it also felt harder), so maybe it is good I extended the training a little.

Thursday Jul 12, 2007 #

25% off road, 75% road 51:00 intensity: (18:00 @1) + (28:00 @2) + (5:00 @3) 11.5 km (4:26 / km) +255m 4:00 / km
ahr:143 slept:8.0 shoes: Saucony Trigon 4.2 Ride

Morning jog around the Silvaplana Lake.

Orienteering 1:10:00 intensity: (55:00 @1) + (15:00 @2) 10.0 km (7:00 / km) +415m 5:48 / km
ahr:132

Surfing in God Surlej. Seems like a perfect Trondheim 2010 training. Open woods with grass and marshes but often quite rough. Really pretty... makes training so easy.
C • Surfing?? 1

Bike or Hometrainer 32:00 [1]

Did a little bike loop to St-Moritz right after the training... a bike is certainly a bonking machine for me.

Wednesday Jul 11, 2007 #

100% trails and roads 10:00 [1] 2.0 km (5:00 / km)
slept:6.0 shoes: Brooks Racer

Morning jog at 6am... couldn't get out of bed, so I had to make it shorter.

Strength workout, body we 35:00 [1]

...followed by the usual core strength exercises.

100% trails and roads 58:00 intensity: (53:00 @1) + (5:00 @2) 12.0 km (4:50 / km) +170m 4:31 / km
ahr:125 shoes: Saucony Hurricane

Travelled to the Engadin tonight for a 4 day vacation with Sandra in Silvaplana.
Night jog towards Saint-Moritz along the lakes and back through God Surlej.
... started well this holiday :-)!

Tuesday Jul 10, 2007 #

100% trails and roads 45:00 [1] 8.0 km (5:38 / km) +120m 5:14 / km
slept:6.5 shoes: Karhu

Morning jog.

100% trails and roads 1:11:00 intensity: (45:00 @1) + (26:00 @2) 15.0 km (4:44 / km) +425m 4:09 / km
ahr:135 shoes: New Balance 1024

Jog with Baptiste on Magglinger Berg.

Monday Jul 9, 2007 #

100% trails and roads 40:00 [1] 8.6 km (4:39 / km) +255m 4:03 / km
ahr:132 slept:7.0 shoes: New Balance 1024

Evening recovery jog.

Sunday Jul 8, 2007 #

100% trails and roads 15:00 [1] 3.0 km (5:00 / km) +40m 4:41 / km
slept:7.5 shoes: Saucony Trigon 4.2 Ride

Morning jog in Thun. Tried to buy some fresh bread and croissant for breakfast, but all bakeries where closed!?!

Orienteering race 1:26:00 intensity: (30:00 @1) + (20:00 @2) + (36:00 @5) 12.0 km (7:10 / km) +200m 6:37 / km
shoes: VJ Panther with dobbs

Swiss middle distance selection race for the WOC. Totally messed up. Read and ran from the 2nd to the 7th controls. Lost 4 minutes there. But other than that I was also doing lousy orienteering and felt physically lame.
A really disappointing race.
Finished 8.5minutes (!) behind Daniel Hubmann, 17th place, 2nd last...

Saturday Jul 7, 2007 #

100% trails and roads 10:00 [1] 2.0 km (5:00 / km)

Morning jog.

25% off road, 75% road warm up/down 1:10:00 intensity: (40:00 @1) + (20:00 @2) + (10:00 @3) 9.0 km (7:47 / km) +120m 7:17 / km

Warm up and cool down for the 2 sprints.

Orienteering race 17:00 [5] 3.0 km (5:40 / km) +150m 4:32 / km
shoes: VJ Panther dobbs 2007

1st swiss sprint selection race for the WOC in Spiez.
Forest sprint. Raced ok. Made a 10sec mistake to #1,20sec going to the easiest control... the last one and a few seconds here and there going through too sick thorns.
Finished 7th, but lost about 1 minute on David Schneider.

Town orienteering race 15:00 [5] 3.5 km (4:17 / km) +55m 3:58 / km
shoes: Saucony Fastwitch 2

2nd swiss sprint selection race for the WOC in the Town of Thun.
Missed a little to the first control and to the 2nd last (35secs), but other than that really good race. Ended 3rd, 15 secs behind Matthias Merz.
Looking at the graph I should focus on road races ;-)... it is good to know that my speed is now also ok... nothing should be in my way... maybe not, the next day I do a disastrous race.

Friday Jul 6, 2007 #

100% trails and roads 40:00 [1] 6.5 km (6:09 / km) +70m 5:50 / km

Evening recovery jog with Bidi Hubmann and Sandra.

Thursday Jul 5, 2007 #

25% off road, 75% road warm up/down 30:00 intensity: (20:00 @1) + (5:00 @2) + (5:00 @3) 4.0 km (7:30 / km) +75m 6:51 / km
slept:8.0 shoes: VJ Intergrator 6

Warm up and cool down for the swiss trials for the WOC.

Orienteering race 1:42:00 [5] 16.2 km (6:18 / km) +785m 5:04 / km
shoes: VJ Intergrator 6

Swiss WOC selection race long distance.
Didn't manage during the warm up to get rid of the impression to perceive my body and the surrounding in a dull way. I have experienced this feeling already in previous races, but usually I quickly get into the fight mode once the race starts. At this race the killer instinct never awakened. I did several bigger (unnecessary) mistakes (between 50 sec and 2min) costing me 7 minutes... not including the small mistake that one always does. What a shame!

Why didn't I manage to clear up my mind? My head and back slightly hurt during the race. Running fast felt pretty slow and required a lot of mental energy. This is not the way I enjoy orienteering.
After a few hours, looking back at the race it feels like I was sitting in the wrong movie. Interestingly, it doesn't feel like everything was messed up, but just some fine adjustments, which can put the whole thing right or wrong. It just didn't want to click right.
What went wrong?!?
-Lack of preparation?
-Lack of motivation?
-Not enough self confidence in my physical shape after my troubles in May/June (iron deficiency)?
-Sandra being sick the last 5 days?
-Too much intensive work the last days?
-Worries about my baby nephew fighting again for life because of heart failure?

Looking at the splits, I see that at least the speed was right, eventhough I didn't have this feeling during the competition. That is certainly a positive point of this race... now I know I am in a good shape, also in continental terrain (so far, my good results this year were only in rough terrain).

In retrospective I should have tried to make myself more hungry for this race: Work less the two days before, maybe not compete over the weekend, do a morning jog... let the tiger get out before the race.

This was a hurtful experience. It is important now to turn it into a good (helpful) experience.
C • Sorry to hear that... 3

Wednesday Jul 4, 2007 #

Bike or Hometrainer 20:00 [1]

Late-ish easy training.

Tuesday Jul 3, 2007 #

100% trails and roads 25:00 [1] 5.5 km (4:33 / km) +100m 4:10 / km
ahr:127 slept:8.0 shoes: Karhu

Morning jog... eheh, no need to hurry, I am not going to work today. It feels like a sunday.

Strength workout, body we 35 [1]

The usual core strength exercises with focus on legs (10x10 one legged squads)

100% trails and roads 1:07:00 intensity: (10:00 @1) + (52:00 @2) + (5:00 @3) 14.7 km (4:33 / km) +500m 3:54 / km
ahr:143 shoes: New Balance 1024

Evening jog in November weather... heavy rain, wind & fog. A lot of fun.

Monday Jul 2, 2007 #

Bike or Hometrainer 20:00 [1]
(rest day)

Hometrainer watching TV with Sandra...
C • How is she feeling? 2
C • mixed... 4

Sunday Jul 1, 2007 #

100% trails and roads 19:00 [1] 3.5 km (5:26 / km) +65m 4:58 / km
slept:7.5 shoes: Saucony Trigon 4.2 Ride

Morning jog with Mario around Scuol.

Orienteering race 1:14:00 intensity: (10:00 @1) + (8:00 @2) + (56:00 @5) 11.0 mi (6:44 / mi) +345m 6:08 / mi
shoes: VJ Intergrator 6

BioFarm Cup in Davos (Flüelapass).
Beautiful terrain, nice weather and a very good course... one doesn't need to be in Norway to have a great O experience.
I was quite satisfied with my race. Ended 2nd 1min10 behind Daniel Hubmann.
Now I will have to cure well my blisters.
C • nice race! 2
C • Interesting... 4

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