Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Aug 31, 2008:

activity	#	time	miles		km		+m
100% trails and roads	18	20:35:00	140.8	(8:46)	226.6	(5:27)	5507
Orienteering	15	17:37:00	97.8	(10:48)	157.4	(6:43)	3650
100% off trails	6	5:04:00	9.82		15.8		670
50% off trails, 50% road	5	3:39:00	21.06	(10:24)	33.9	(6:28)	1250
Strength workout, body we	9	2:42:00
75% off trails, 25% road	2	2:00:00	10.13	(11:51)	16.3	(7:22)	1000
Bike or Hometrainer	2	1:51:00
Running school	5	1:03:00	1.24		2.0
Town orienteering	1	24:00	3.42	(7:01)	5.5	(4:22)	60
Total	29	54:55:00	284.28		457.5		12137

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Sunday Aug 31, 2008 #

Orienteering 1:00:00 [1] 8.0 km (7:30 / km)
shoes: Inov-8 Roclite 285 II

O training after the norwegian relay champs. Same terrain as the middle distance... but even more challenging when not competing.
Today I felt really tired. Almost didn't make it home. I guess the full program of the last week and the cold are taking now their tribute.

Saturday Aug 30, 2008 #

50% off trails, 50% road 30:00 6.0 km (5:00 / km)
shoes: Inov-8 Roclite 285 II

Warm up and cool down.

Orienteering 36:00 [5] 7.0 km (5:09 / km)
shoes: Inov-8 Roclite 285 II

Raced the Nowegian champs in Tromso in the "international class" with Daniel Hubmann and Thierry Guergiou.
Amazing terrain!!!
I was quite satisfied with my race. Despite the many challenges I managed always to be in full control and didn't any considerable mistakes. I lost 1:15 to Thierry who had the overall fastest time... not so bad... for a training race :-)

C • Intensity 1? 3

Friday Aug 29, 2008 #

50% off trails, 50% road 20:00 3.5 km (5:43 / km)
shoes: Inov-8 Mudclaw 330 0

Warm up for the middle quali.

Orienteering 27:00 5.0 km (5:24 / km)
shoes: Inov-8 Mudclaw 330 0

Norwegian champs middle distance quali.
As I felt much better physically today I decided to run as fast as I could just for the fun of it.
I did a pretty good start, but when it got into the technical area it would have been better to turn on the brain... but I don't regret my kamikaze run, it was fun and anyway I was already qualified for the out of competition "international field". The day after I intended to run well technically and I succeeded.

Thursday Aug 28, 2008 #

50% off trails, 50% road 15:00 [1] 2.0 km (7:30 / km)
shoes: Inov-8 Mudclaw 330 0

Run to the start.

Orienteering 1:45:00 16.0 km (6:34 / km)
shoes: Inov-8 Mudclaw 330 0

After our trekking tour Sandra and I decided to compete at the Norwegian champs as tourists and lovers of pretty O races. Thanks to the kindness of the organizers we where allowed to race in a separate "international category".
Unfortunately because of my cold I wasn't sure if I should run or not... but the terrain was too pretty to stay at home. So I tried and it went alright. After about an hour I decided not to push anymore too hard so that I wouldn't sabotage too much my immune system.
Wow, amazing terrain! I am happy I took the risk to run.

Wednesday Aug 27, 2008 #

100% off trails 1:00:00 [1]

Last day of our trekking. Hiking from the Skarvassbu hut to Tromso... on our way we climbed maybe one of the most known mountains of the region, the Tromsdalstid.
Unfortunately a cold visited us, today I was feeling quite bad.
I am just wordless about the beauty of the trekking tour we did.

Tuesday Aug 26, 2008 #

100% off trails 1:00:00 [1]

Trekking from Nonsbu hut to Skarvassbu hut... again no luck fishing, but at least today we were bathing in the lake :-). Didn't see a single person on our 4 hour hike besides a Sami on his motorbike searching for lost reindeers.

Monday Aug 25, 2008 #

100% trails and roads 1:05:00 12.9 km (5:02 / km)
shoes: Mizuno Wave Aero 6

Before of going 3 days in the wilderness I decided to some intervals on asphalt... a last gasp of civilisation.
5x4min quite fast but not full speed... 7am is too early for full speed. 2min rest inbetween.

100% off trails 1:00:00 [1]

First day of our hiking trip in Tromso. Roger Fagerheim drove us out to nowhere and our goal is to make it back to Tromso in 3 days, sleeping in huts.

Sunday Aug 24, 2008 #

Orienteering 1:30:00 [1] 12.5 km (7:12 / km)
shoes: Inov-8 Mudclaw 330 0

Arrived in Tromso
Controlling training controls for the organizers of the Norwegian champs.

Saturday Aug 23, 2008 #

100% off trails 1:00:00 [1] 7.0 km (8:34 / km) +200m 7:30 / km
shoes: Inov-8 Roclite 285 II

Shadowed Sandra on her orienteering practice... after a few minutes of adrenaline rush she did really well!

Friday Aug 22, 2008 #

100% trails and roads 11:00 2.5 km (4:24 / km)
shoes: Inov-8 Mudclaw 330 0

Warm up.

Orienteering 1:27:00 12.2 km (7:08 / km) +450m 6:01 / km
shoes: Inov-8 Mudclaw 330 0

We ran a race which is going to be held officially tomorrow. Half of the team ran full speed the first half of the race and than took it easy. The other half of the team ran the second half full speed.
I felt really good and was able to run a notch faster than everybody else on the first part of the course. And technically I felt good too, I think I start to really find the flow in that terrain. With 33 minutes on the 1/2 course I was 2 minutes faster than Baptiste who was 2nd fastest.

100% trails and roads 30:00 4.0 km (7:30 / km) +80m 6:49 / km
shoes: Inov-8 Roclite 285 II

Warm up for the sprint race in the evening.

Orienteering 16:00 3.0 km (5:20 / km) +50m 4:55 / km
shoes: Inov-8 Roclite 285 II

Local sprint race in a neighboring village of Trondheim. It was a forest sprint with some marshes and also parts with thick woods. The thick woods gave me some troubles, I was often trying to run too fast but would than get behind with my orienteering because the visibility and footage was bad. It would have been better to be more patient... not easy in a sprint. I lost 55 secs on Baptiste who won the race.

In every fact a very satisfactory training week in Trondheim. Good quality, good volume and eventhough I started the week with new hip pain those went away thanks to intensive work of our pt. I feel like I am back into a good shape again, training this way is easier and more satisfactory.

C • green 2

Thursday Aug 21, 2008 #

100% trails and roads 6:00 [1] 1.0 km (6:00 / km)
shoes: Inov-8 Mudclaw 330 0

Warm up for the O training

Orienteering 1:10:00 11.2 km (6:15 / km) +270m 5:35 / km
shoes: Inov-8 Mudclaw 330 0

Compass training on the slope of Geitfjellet. We used a reduced map only with blue features and contours (without help countour lines and all other brown objects). Again lots of fast open swamps and a few parts with intricate contours. Running in this terrain is so much fun, doing lots of training hours here is no problem.

100% trails and roads 41:00 [2] 10.1 km (4:04 / km) +45m 3:58 / km
shoes: Mizuno Wave Aero 6

Contrast training to all the swamp training: rolling run on the asphalt.
This time I wasn't able to motivate any of the boys to come with, not even Ruud...

Strength workout, body we 20:00 [1]

Again 20min of core strength are mentally much tougher than any running training.

Wednesday Aug 20, 2008 #

100% trails and roads 18:00 [1] 4.0 km (4:30 / km)
shoes: Inov-8 Roclite 285 II

Warm up and cool down for the test.

Orienteering 30:00 5.0 km (6:00 / km) +100m 5:27 / km
shoes: Inov-8 Roclite 285 II

30min O course in a middle distance tempo as a "warm-up" and as a pre-fatigue for the "Trondheim test".

75% off trails, 25% road 25:00 4.5 km (5:33 / km) +130m 4:51 / km
shoes: Inov-8 Roclite 285 II

Trondheim test.
The idea of the test is to compare our physical capacity on trail, through the swamp and uphill. We ran a course first on a trail, than through the swamp and finally up a skiing hill. Every course took about 6 minutes and between them we had a 2min rest to determine the lactic acid.
I think my strongest in comparison to the other boys was through the swamp... I ran like a moose...

C • What were the rankings on t... 2

100% trails and roads 14:00 [1] 2.0 km (7:00 / km) +200m 4:40 / km
shoes: Inov-8 Mudclaw 330 0

Ran up to the downhill training.

100% trails and roads 1:07:00 7.7 km (8:42 / km) +100m 8:10 / km
shoes: Inov-8 Mudclaw 330 0

Downhill O from Geitfjellet litteraly down to Trondheim city. First part really smooth running through alpine marshes and by the end very rocky intricate terrain. Uh, by the end I had troubles keeping a rythm, got tired.
It was good to have a downhill course after the tough morning training, but it was so much downhill that my quads got actually quite sore.

Tuesday Aug 19, 2008 #

100% off trails 22:00 [1] 1.8 km (12:13 / km) +320m 6:28 / km
shoes: Inov-8 Mudclaw 330 0

Climbing to the start of the "long distance" training.

Orienteering 1:30:00 13.8 km (6:31 / km) +400m 5:42 / km
shoes: Inov-8 Mudclaw 330 0

We ran the first part of the norwegian ultra long distance champs from 2007. The terrain is situated on a fjell (mountain) close to Trondheim with the first part above tree line and then in some open forest with lots gorgeous open swamps. The one leg was 4.5km!
I really enjoyed the orienteering/adventure.
The weather was alternating light rain with low clouds hanging over the hill tops... very scenic. And it was not even that cold.

100% trails and roads 38:00 9.0 km (4:13 / km) +80m 4:03 / km
shoes: Mizuno Wave Aero 6

Rolling run with Ruud... in contrast to all the swamp training we have been doing lately... all the other boys chickened out. But it felt really good.

Strength workout, body we 15:00 [1]

And the toughest training of the day at the end...

Monday Aug 18, 2008 #

100% trails and roads 10:00 [1] 1.6 km (6:15 / km) +50m 5:24 / km
shoes: Inov-8 Mudclaw 330 0

Warm up for the training

Orienteering 51:00 7.0 km (7:17 / km) +280m 6:04 / km
shoes: Inov-8 Mudclaw 330 0

O training in Lavollen. Very special terrain with ramping pine trees. Very alpine touch, quite tough running outside of the swamps because it was partly a jungle of those pine trees... but it was a lot of fun.

100% trails and roads 1:04:00 [1] 9.0 km (7:07 / km) +100m 6:44 / km
shoes: Inov-8 Roclite 285 II

Warm up, rest between the intervals and cool down.

Town orienteering 24:00 [5] 5.5 km (4:22 / km) +60m 4:08 / km
shoes: Inov-8 Roclite 285 II

Sprint championships. 4x 1.2km courses. Well, some went ok, but I need to train more this discipline. My biggest problems are the fast starts and the quick "easy" orienteering decisions... my brain is tripped to go a liiitle sloow :-)...
It was good to have on each course a small mass start with 4 other runners, so that I could see my deficiencies in comparison to the others.
Physically I felt pretty good... it is nice to know that also on fast terrain I am still able to hold the pace of the best guys.

C • Sprints 2

Sunday Aug 17, 2008 #

100% trails and roads 15:00 [1] 0.0 km +2m null / km
shoes: Inov-8 Roclite 285 II

Warm up for the training.

Orienteering 1:13:00 11.7 km (6:14 / km) +445m 5:15 / km
shoes: Inov-8 Roclite 285 II

Route choice training in Lömtjönna. We had a leg of 20min and 15min, there I went almost competition speed. Did a pretty clean run, a few times I missed the small trails, though!
Starting to really enjoy the Trondheim terrain!

100% trails and roads 10:00 [1] 2.0 km (5:00 / km)
shoes: Mizuno Wave Aero 6

Warm up for the strength

Strength workout, body we 20:00 [1]

Saturday Aug 16, 2008 #

Orienteering 1:20:00 9.5 km (8:25 / km) +340m 7:09 / km
shoes: Inov-8 Mudclaw 330 0

O training in swamps and hill sides. Didn't feel strong physically and so I didn't manage to enjoy the terrain. Lots of green and rough parts, but also nice open swamps... the other team members said it was pretty... well... it probably was.

Orienteering 1:20:00 12.0 km (6:40 / km) +370m 5:47 / km
shoes: Inov-8 Mudclaw 330 0

Tennis orienteering "against" Dani H. We did a partner training with 8x1.2km courses where we would chase start the other with 15sec interval. The starting order did alternate. Tied score with Dani, both managed to cath the other once out of the 4 chances he got. It was a fun training form. I am glad I felt better than the 2 first trainings. I also enjoyed the terrain this time. I guess the bushy greens feel better when you are able to "push" through them.

Friday Aug 15, 2008 #

Orienteering 1:02:00 [1] 6.5 km (9:32 / km) +300m 7:45 / km
shoes: Inov-8 Mudclaw 330 0

1st training in Trondheim. I was suprised to see how bushy the forest (especially the slopes) can get. And on the other hand the swamps are real highways!
Took it pretty easy, didn't feel too good after the travel day.

Thursday Aug 14, 2008 #

100% trails and roads 59:00 12.4 km (4:45 / km) +300m 4:15 / km

Morning run at home.

Strength workout, body we 22:00 [1]

...Followed by some core strength while Sandra's making breakfast (mmh, a great, super thick omelette!)

100% trails and roads 1:05:00 11.8 km (5:31 / km) +150m 5:11 / km
shoes: Mizuno Wave Aero 6

Track intervals. 5x200m with 1.5min rest followed by 5x400m with 2min rest. My times for 200m: 32s, 31s, 31s, 31s, 31s
My times for 400m: 1:06, 1:08, 1:09, 1:09, 1:09
Mmh, I was running as fast as I could... my times look pretty pathetic. Maybe the fact that I haven't done such intervals this year (or actually never before) doesn't help... I have some work ahead of me... especially when I see Bekele finishing the 10k olympics ;-).

Running school 8:00 [1]
shoes: Mizuno Wave Aero 6

...before the intervals.

Wednesday Aug 13, 2008 #

100% trails and roads 34:00 [1] 5.0 km (6:48 / km) +100m 6:11 / km
shoes: Mizuno Wave Aero 6

Evening jog with Sandra.

Running school 20:00 [1] 2.0 km (10:00 / km)
shoes: Mizuno Wave Aero 6

Integrated in the jogging.

Tuesday Aug 12, 2008 #

Note
(rest day)

Legs are almost totally recovered but I am still feeling sleepy the whole day.

Monday Aug 11, 2008 #

Note
(rest day)

Worked all day. Legs are feeling pretty good but my head is surprisingly very tired.

Sunday Aug 10, 2008 #

100% trails and roads 20:00 [1] 4.0 km (5:00 / km)
shoes: Mizuno Wave Idaten 3

Warm up for the race.

100% trails and roads 2:40:00 [4] 31.0 km (5:10 / km) +2200m 3:49 / km
shoes: Mizuno Wave Idaten 3

Sierre-Zinal mountain race... 1600m of climb in the first 10k. The finish is reached after 31k, 2200m of climb and 800m of downhill.
Since many years I wanted to compete at this myth. This year no major orienteering event was in the way.
I finished 8th, 10min behind Marco De Casperi (5x world Champ in mountain running).
It was tough, but a lot of fun. My main problem was actually to absorb my liquid. After every refreshment I had the impression my diaphragm would contract to a knot. Than I would ease the pace and enjoy the fantastic scenery... after several km I would feel better again until the next refreshment. Actually I decided not to drink the last 45min because they were all downhill.
During the whole race I was able to improve my ranking. I started moderately and was able to attack in the downhill, especially when the terrain would get technical (fields of rocks)... orienteering running teaches us useful stuff. But I attacked enough that during the last 3km (steep downhill) my quads got really exausted and I had to slow down a lot because I wasn't sure how much longer they would support me.

My splits:
Beauregard (alt 1146m): aprox 23:50
Les Ponchettes (alt 1870m): aprox 55:00
Chandolin (alt 2000m): 1:15:52
Tignousa (alt 2180m): aprox 1:34:00
Weisshorn (alt 2387m): 1:55:04
Barneusa (alt 2210m): aprox 2:22:00
Finish, Zinal (alt 1680m) :2:40:52

It was really a great race! I warmly recommend it... by the way, not only the scenery is absolutely superb, also the atmosphere.

www.sierre-zinal.com

C • Well done! And it is a fant... 2

Saturday Aug 9, 2008 #

100% trails and roads 50:00 [1] 9.0 km (5:33 / km) +450m 4:27 / km
shoes: Mizuno Wave Idaten 3

Explored the last 4 km of tomorrows race. Mmh, 800m downhill in the last 7km, this will hurt...

100% trails and roads 25:00 [1] 5.0 km (5:00 / km)
shoes: Mizuno Rider 11

Evening jog, enjoying the sunset above the Alps.

Strength workout, body we 10:00 [1]

...on the balcony in the last rays of sun.

Friday Aug 8, 2008 #

100% trails and roads 1:02:00 [1] 11.0 km (5:38 / km) +325m 4:55 / km
shoes: Mizuno Rider 11

Traveled through the heart of the Alps, from the Engadin to Zinal (going on top of the Julier, Oberalp and the Furka pass). Amazing car drive. But when we arrived in Zinal I was glad to go for a jogging. Just meant to go for 20min, but the new views on different glaciers or 4000m peak behind every corner made me go further and further... to bad there was a diner time to be back for.

Thursday Aug 7, 2008 #

100% trails and roads 59:00 9.6 km (6:09 / km) +225m 5:30 / km
shoes: Inov-8 Roclite 285 II

Hill repeats. 5x1.5min. Feeling not too fresh and stiff... I got now 2 days to recover before doing the tough mountain running race Sierre-Zinal.

C • gratuliere steinbock:-) 2

Bike or Hometrainer 1:06:00 [1]

Silvaplana - St. Moritz - Alp da Staz - Silvaplana. Took it really easy.

Strength workout, body we 20:00 [1]

The usual stuff.

Wednesday Aug 6, 2008 #

75% off trails, 25% road 1:35:00 11.8 km (8:03 / km) +870m 5:53 / km
shoes: Inov-8 Mudrock 280

Silvaplana - Sils - Lej da Tscheppa - Silvaplana.

Aaah, mountains are gorgeous!

I did 3x3min intervals on my way up the the Lej da Tscheppa to remind my body what it means to run very steep uphill at a race tempo.

100% trails and roads 15:00 [1] 3.0 km (5:00 / km)
shoes: Mizuno Rider 11

Warm up for the running drills.

Running school 20:00 [1]
shoes: Mizuno Rider 11

Secret Russian running drills

Tuesday Aug 5, 2008 #

100% trails and roads 1:33:00 19.1 km (4:52 / km) +325m 4:29 / km
shoes: Mizuno Wave Idaten 3

I met David Schneider in St-Moritz and we did a fartlek training in the Forest of Staz.
We ran hard 6x4min with about 4min, sometimes a few minutes longer because we where in the middle of a downhill. I was really good to do intervals with somebody of the same strength. It gives an immediate feedback if the pace is correct and also motivates to push a little harder than usually(...at least when you are competitive like me...).
Most Olympic athletes have left now, but a few days ago the forest was crowded with plenty of world class athletes getting ready for Beijing. We felt cool running on the same trails... and we certainly looked ridiculous in comparison to them, even though we were trying to run fast.

C • how often? 4

100% trails and roads 1:19:00 16.5 km (4:47 / km) +230m 4:29 / km

Silvaplana - Sils - Isola - Silvaplana. More or less flatish tour through gorgeous pine and larch forests.
That was a good training day!

Monday Aug 4, 2008 #

100% trails and roads 15:00 [1] 3.0 km (5:00 / km)
shoes: Mizuno Rider 11

Warm up for the running drills.

Running school 10:00 [1]
shoes: Mizuno Rider 11

Running school. First time I am doing this "seriously" since my hip injury. Went ok, I only had to take it easy on the sprints as it would hurt on the rectus femoralis insertion.

C • running school? 2

Strength workout, body we 20:00 [1]

...following the running drills.
A condensation of the trainings which don't feel like trainings.

50% off trails, 50% road 2:08:00 17.4 km (7:21 / km) +1150m 5:32 / km
shoes: Inov-8 Roclite 285 II

Silvaplana - Plaz - Fuorcla Grevasalvas - La Veduta (Julier Pass).
Aah, going on a small mountain trip satisfied a need which had to wait for quite long. There is definitely something special about long runs on tiny, rocky path in the solitude of the big big mountains.

C • Cool 2

Sunday Aug 3, 2008 #

100% off trails 42:00 7.0 km (6:00 / km) +150m 5:25 / km
shoes: Inov-8 Mudclaw 270 III

Picture taking jog, warm up and cool down for the orienteering race.

Orienteering 48:00 8.0 km (6:00 / km) +270m 5:08 / km
shoes: Inov-8 Mudclaw 270 III

Orienteering race on the same map then yesterday. This time I tried to race full speed. Lost maybe 35 seconds on the 4th control, the rest was quite good. Physically tough because of the altitude.

Bike or Hometrainer 45:00 [1]

Easy ride with my dad to St-Moritz and back to Silvaplana.

Strength workout, body we 20:00 [1]

Strength training under the very attentive eyes of my parents... I believe they had to laugh a little bit... but they also tried... quite entertaining for everybody.

Saturday Aug 2, 2008 #

50% off trails, 50% road 26:00 [1] 5.0 km (5:12 / km) +100m 4:44 / km
shoes: Inov-8 Roclite 285 II

Transportation to the start and back.

Orienteering 52:00 9.0 km (5:47 / km) +375m 4:47 / km
shoes: Inov-8 Roclite 285 II

Local orienteering event on the Ofen pass. It is one of the best Swiss terrain, that is also why I couldn't resist the temptation to participate, even though I am on a "break". I went fast enough to have the feeling of speed but didn't push.
Gorgeous! Best alpine/nordic terrain type at 2200m above see level.

Running school 5:00 [1]

First time since a long time. Felt like a challenge for my hip but didn't really hurt. I think this is good stuff.

100% trails and roads 1:06:00 13.4 km (4:56 / km) +335m 4:23 / km

Evening run around the Silvaplana lake. The hip was painfree, unlike the orienteering training in the morning.

Friday Aug 1, 2008 #

100% trails and roads 44:00 [1] 7.0 km (6:17 / km) +210m 5:28 / km
shoes: Inov-8 Roclite 285 II

Arrived in the Engadin for a week of vacation with my parents in Silvaplana.
Went for a small jogging in God Surlej. Uh, I have felt fresher... I guess a combination of long traveling, lack of sleep and the altitude (1800m above see level).

Strength workout, body we 15:00 [1]

Core strength.

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