Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Dec 31, 2007:

activity	#	time	miles		km		+m
100% trails and roads	11	14:08:41	101.66	(8:21)	163.6	(5:11)	3110
XC skiing, classical	7	9:56:00
Strength workout, body we	12	9:11:00
Running school	9	4:31:00
Orienteering	4	4:03:00	24.36	(9:59)	39.2	(6:12)	1190
25% off road, 75% road	4	3:59:00	26.41	(9:03)	42.5	(5:37)	1160
75% off trails, 25% road	2	3:10:00	17.52	(10:51)	28.2	(6:44)	650
XC skiing, skating	2	1:58:00
50% off trails, 50% road	3	1:53:00	11.5	(9:50)	18.5	(6:06)	340
Aquajog	1	50:00
100% off trails	1	45:00	6.84	(6:35)	11.0	(4:05)
Gymnastics and stretching	2	40:00
Bike or Hometrainer	1	10:00
Total	29	55:14:41	188.28		303.0		6450
[1-5]	29	54:34:41

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Monday Dec 31, 2007 #

XC skiing, classical 1:14:00

Decided to ski several times "the race" loop in Silvaplana as it was well exposed to the sun. Felt too tired at the end, I still must be fighting with my cold... at least my throat still hurts.

Strength workout, body we 1:00:00 [1]

Core and leg strength in St-Moritz.

Running school 20:00 [1]
(sick)

Jumps and running school integrated in the strength training.

Sunday Dec 30, 2007 #

100% off trails 45:00 11.0 km (4:05 / km)
(sick) shoes: Karhu

"Intervals of the frustrated"
Didn't want to accept that I am sick. So on our way from la Chaux-du-Milieu to the Engadin (6.5hour travel) we stopped by in Macolin so that I could run intervals on the treadmill at 8am. Eventhough it was stupid and crazy it still feels like it was the right thing to do.

5x5min at 18.5 kmh with 2.5min rest.

XC skiing, skating 56:00 [1]
(sick)

Just couldn't resist. When we arrived in the Engadin (Silvaplana) I went on an easy ski tour in the dark towards St-Moritz.

Saturday Dec 29, 2007 #

50% off trails, 50% road 50:00 [1] 7.5 km (6:40 / km) +200m 5:53 / km
shoes: Mizuno Gore-tex

Jogging mit Sandra.

XC skiing, classical 1:30:00 [1]

Skiing tour with Mäxu in La Chaux du Milieu... nice chatting tour.
Feeling actually not too bad with my health... the next days will show that I was too optimistic.

Friday Dec 28, 2007 #

Note
(sick)

The typical cold symptoms... sore throat, tiredness, low blood pressure etc.
But now in the evening I feel already a whole lot better. I hope it has been only a short disturbance in my health.

Thursday Dec 27, 2007 #

Strength workout, body we 45:00 [1]
(sick) shoes: Saucony Tangent 2

No energy while training... and by the end of the day I was sick... fighting with a cold.

Running school 35:00 [3]
shoes: Saucony Fastwitch 2

Running school and jumps integrated in the strength workout... tough tough to stay focused and dynamic

Wednesday Dec 26, 2007 #

Bike or Hometrainer 10:00 [2]

Big training day... squeezed in some hometrainer... got to do something to burn those Xmas diner kcal...

Tuesday Dec 25, 2007 #

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

XC skiing in Les Rochats. Well, it was supposed to be easy, but half way through the skiing I got my 3 year old nephew in a backpack on the shoulders... than it got really tough.... and really fun!

Monday Dec 24, 2007 #

Strength workout, body we 20:00 [1]

While watching Sandra do the real stuff I am doing some core strength stuff and foot gymnastic.

Gymnastics and stretching 20:00 [0]

Sunday Dec 23, 2007 #

100% trails and roads intervals 1:40:00 22.5 km (4:27 / km) +395m 4:05 / km
shoes: Saucony Hurricane

Chat intervals with Baptiste in the Val de Ruz. It was good to see him again! Nice training too!
2x20min, 5min break.

XC skiing, classical 2:02:00

Skiing tour. La Vue des Alpes-Les Savagnière-La Vue des Alpes. Started in a perfect day, great snow, great skiis perfect sky, then the sunset came and finally I was skiing under the full moon... took my breath away.

It is almost a little annoying not to feel tired after this tough week of training. Actually by the middle of this week I was feeling better day after day. It is than not easy to take a break... eventhough I know it is required. At least my left heel aches, this can be an excuse to rest ;-).
But I also wouldn't be surprised if the tiredness shows itself only 1-2 days later (since I stopped training hard).

C • Tiredness hiding 2

Saturday Dec 22, 2007 #

XC skiing, classical 1:20:00 [1]

Skiing in our garden... a kids dream :-)

C • big garden, I hope! 2

Strength workout, body we 30:00 [1]

Core strength after the skiing.

Orienteering 1:12:00 12.0 km (6:00 / km) +300m 5:20 / km
shoes: Inov 8 Roclite 285

Xmas orienteering in Schüpfen... nice forest, great xmas cakes and tea :-).

Friday Dec 21, 2007 #

100% trails and roads intervals 1:36:00 17.6 km (5:27 / km) +485m 4:48 / km
shoes: Saucony Trigon 5 Guide

3x12min interevals with 5min rest. Tried to keep my heart rate just a tiny bit under my threshold. I planned to do up hill intervals from Biel to Magglingen, but than I would have been all the time in the fog. Instead I did loops up on the "Mount Macolin", in deep winter conditions and under a deep blue sky... but not in deep snow, as I could always find groomed trails to run on.

I was positively astonished this morning to feel pretty good. Yesterday evening I was quite exhausted and was wondering if I could do those intervals... instead they actually felt pretty "easy".

XC skiing, skating 1:02:00 [1]

Sunset skiing above the fog...

Thursday Dec 20, 2007 #

Running school 26:00 [1]
shoes: Brooks Racer

Running school and jumps.... at 0630 in the morning!
At least I have the whole gigantic indoor hall for myself.

Strength workout, body we 58:00 [1]
shoes: Brooks Racer

...followed by 20 minutes of core and 40 minutes of leg strength training.

Orienteering 1:12:00 [1] 10.1 km (7:08 / km) +340m 6:06 / km
shoes: Inov 8 Mudclaw 270I

O training in Bütikofen... not feeling to fresh. But fun training... nice forest, nice season atmosphere in the woods.

Wednesday Dec 19, 2007 #

100% trails and roads 1:29:00 11.9 km (7:29 / km) +825m 5:33 / km
shoes: Inov 8 Mudclaw 270I

Up and down on the slope to Biel. Ran pretty fast the downhills.

Tuesday Dec 18, 2007 #

Aquajog 50:00 [1]

Early morning Ajog.

Gymnastics and stretching 20:00 [0]

...followed by an extraordinary stretching session.

100% trails and roads 1:20:00 16.5 km (4:51 / km)
shoes: Saucony Trigon 5 Guide

Intervals with the athletic club from Biel.
12x2min Intervals, 1min break.... tough stuff!

C • ciao marc!sieht wirklich ta... 2

Monday Dec 17, 2007 #

Running school 45:00 [1]
shoes: Brooks Racer

Running school and jumps

Strength workout, body we 1:00:00 [1]
shoes: Brooks Racer

Strength.

100% trails and roads 1:22:00 14.6 km (5:37 / km) +440m 4:53 / km
shoes: Asics DS Trainer

Latish evening jog in the Taubenlochschlucht... magical atmosphere to run up the gorges in the dark.

Sunday Dec 16, 2007 #

25% off road, 75% road 49:00 [1] 9.0 km (5:27 / km) +210m 4:53 / km
shoes: Mizuno Elixir 2

Morning jog.

100% trails and roads warm up/down 50:00 8.0 km (6:15 / km)
shoes: Mizuno Elixir 2

Warm up and cool down for the race.

100% trails and roads race 21:41 [5] 7.0 km (3:06 / km) +80m 2:56 / km
shoes: Mizuno Elixir 2

Running race downtown of Neuchatel. 5 loops of 1.4km. NIce atmosphere. Not bad not good feeling about the race. I guess the course was a little shorter... I strongly doubt I was running this pace.

Saturday Dec 15, 2007 #

Strength workout, body we 18:00 [1]
shoes: Brooks Racer

Core strength with rope jumping with Sandra. Felt quite out of it this morning. Maybe I still haven't fully recovered from my illness on Wednesday, plus I had troubles sleeping since I have been healthy again.

Running school 20:00 [1]
shoes: Brooks Racer

Running school and jumps with Sandra... flapidouchon.

25% off road, 75% road 55:00 [1] 9.0 km (6:07 / km) +150m 5:38 / km
shoes: Saucony Trigon 5 Guide

Very slow run.

Friday Dec 14, 2007 #

XC skiing, classical 1:05:00

5min to the tracks :-). XC skiing on "the Mount Macolin".
Wonderful conditions!
The track maker needs some more experience, though...

50% off trails, 50% road 38:00 [1] 6.0 km (6:20 / km) +80m 5:56 / km
shoes: Inov 8 Mudclaw 270I

Warm up and cool down for the race "Bern by night" + picking controls.

Orienteering 32:00 [5] 6.4 km (5:00 / km) +150m 4:29 / km
shoes: Inov 8 Mudclaw 270I

Night-o race in Steihölzli. 3 loops, mass start. I thought I would run the 1st and last loop full speed, the second middle tempo. Well, after making a mistake in the first loop I couldn't resist to try to catch up to the lead, so I never ran middle tempo. And by the second loop I was again with the lead, finally winning a few seconds in front of Domi Koch after a dramatic end of race.

Thursday Dec 13, 2007 #

Running school 30:00 [1]
shoes: Brooks Racer

The usual Monday and Thursday running drills and jumps. Today was tougher, though... feeling healthy again but very tired, even so I slept like a bear in winter sleep.

Strength workout, body we 1:00:00 [1]
shoes: Brooks Racer

...followed by the usual strength workout. I am always building a little bit up (more weight and more series). Unfortunately I get less and less extremely sore muscles... it made me feel like I really trained well ;-).

Wednesday Dec 12, 2007 #

Note
(sick)

2nd time in 2 weeks struggling with a stomach flu. Not the nicest thing to go through and frustrating to loose training time.

C • You two need to stop swappi... 3

Tuesday Dec 11, 2007 #

100% trails and roads 44:00 [1] 8.5 km (5:11 / km) +30m 5:05 / km
shoes: Saucony Trigon 5 Guide

Morning jog in Frankfurt.

C • What are you doing in Frank... 4

100% trails and roads intervals 1:10:00 16.2 km (4:19 / km) +80m 4:13 / km
shoes: Saucony Trigon 5 Guide

Straight after 4.5hrs train from Frankfurt intervals with the athletic club Biel.
15' warm up
30' middle tempo (avg hrt: 160, distance: 8km)
2' rest
5' full speed (avg hrt: 170, distance 1.5km)
20' cool down

Monday Dec 10, 2007 #

Running school 30:00 [1]
shoes: Brooks Racer

Monday morning training in Bern.
Jump and running school part.

Strength workout, body we 1:00:00 [1]
shoes: Brooks Racer

Core body but especially leg strength section.

Sunday Dec 9, 2007 #

75% off trails, 25% road 2:10:00 18.7 km (6:57 / km) +650m 5:55 / km
shoes: Inov 8 Mudclaw 270I

It rained over night, so I thought XC skiing would be impossible. I was wrong. Long Jog from Chapelle des Bois up to le Risoux... higher up there was still a lot of snow... a good strength-endurance training. Got quite tired by the end.

Saturday Dec 8, 2007 #

75% off trails, 25% road 1:00:00 9.5 km (6:19 / km)
shoes: Inov 8 Mudclaw 270I

Accompanied Sandra on her interval training... running through up to 2/3 feet of snow!

XC skiing, classical 1:45:00

XC skiing above Chapelle des Bois in Pré Poncet... Gorgeous! Just enough snow, but it is critical.

Friday Dec 7, 2007 #

100% trails and roads intervals 1:05:00 14.0 km (4:39 / km)
ahr:157 max:195 shoes: Brooks Racer

Treadmill intervals. 6x4min with 2.5min rest.
Had the treadmill running at 19.5kmh, but I am quite sure it is showing a faster speed than it actually runs.
It became harder and harder. The second last intervals was really tough and during the last I was very close to give up at 1.30min but than I could motivate myself again to fight more... it is quite mental those treadmill intervals. Certainly a good training. I wouldn't have pushed so hard alone outside.

25% off road, 75% road 35:00 [1] 6.5 km (5:23 / km) +190m 4:42 / km
shoes: Inov 8 Roclite 285

Evening jog...

Strength workout, body we 20:00 [1]

... followed by some core strength.

Thursday Dec 6, 2007 #

Orienteering 1:07:00 10.7 km (6:16 / km) +400m 5:17 / km
shoes: Inov 8 Roclite 285

O-training in Wohlen. Very steep and muddy but nice forest and a lot of interesting route choices.

Wednesday Dec 5, 2007 #

100% trails and roads 53:00 [1] 10.1 km (5:15 / km) +260m 4:39 / km
shoes: Mizuno Elixir 2

Morning jog in Cormondrèche.

Running school 30:00 [1]
shoes: Saucony Fastwitch 2

Running school and jumps with Sandra.

Strength workout, body we 1:00:00 [1]
shoes: Saucony Fastwitch 2

Strength workout with Sandra.

Tuesday Dec 4, 2007 #

100% trails and roads intervals 1:08:00 10.7 km (6:21 / km) +385m 5:23 / km
shoes: Mizuno Elixir 2

10x uphill intervals. 250m distance, 25m uphill.

Monday Dec 3, 2007 #

Running school 35:00 [1]
shoes: Saucony Fastwitch 2

Running school with the Bern group.

Strength workout, body we 1:00:00 [1]
shoes: Saucony Fastwitch 2

Strength training led by Thomas Bührer. It is really helpful to have a coach looking critically at the way you do your exercises.

50% off trails, 50% road 25:00 [1] 5.0 km (5:00 / km) +60m 4:43 / km
shoes: Mizuno Gore-tex

Organized an orienteering event for beginners. Set out controls and picked them up.

Sunday Dec 2, 2007 #

100% trails and roads 30:00 [1] 6.0 km (5:00 / km) +130m 4:31 / km
(sick) shoes: Mizuno Gore-tex

Evening jog. Still feeling weak.

Saturday Dec 1, 2007 #

25% off road, 75% road 1:40:00 [1] 18.0 km (5:33 / km) +610m 4:45 / km
shoes: Saucony Trigon 5 Guide

Footing with Mündi, Rüüd and Helge in Twannbachschlucht. Uh, I felt really weak. Had troubles not to walk uphills. My stomach flu from yesterday did cost me some energy.

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