Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Oct 31, 2008:

activity	#	time	miles		km		+m
Orienteering	16	21:39:00	123.47		198.7		3745
100% trails and roads	16	15:12:00	102.96	(8:51)	165.7	(5:30)	2080
50% off trails, 50% road	3	2:20:00	12.43	(11:16)	20.0	(7:00)	520
25% off road, 75% road	1	1:55:00	12.99	(8:51)	20.9	(5:30)	1060
Strength workout, body we	3	1:28:00
Town orienteering	3	1:16:00	11.81	(6:26)	19.0	(4:00)
Running school	1	20:00
Gymnastics and stretching	1	5:00
Total	25	44:15:00	263.65		424.3		7405

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Friday Oct 31, 2008 #

Orienteering 56:00 7.8 km (7:11 / km)

Back again in Kvarnby after Tuesday. Still flat and diffuse, but today even more wet. The roads towards the training were partly flooded... imagine the swamps :-).
In this terrain, the moment I don't check my direction I loose time relocating or I even make a parallel mistake. The use of my compass is important, but I realize that even more important is to use the landscape features leaving the control to have a fast and precise runaway direction. e.g. taking a rock ahead to give my direction is easier than looking blindly on my compass. Plus if I run towards the rock I have a better feeling of the elapsed distance.

Orienteering 51:00 [1] 6.5 km (7:51 / km)
shoes: Inov 8 Mudclaw 270I

Night training... it is supposed to be a training for the Jukola and Tiomila 2009. So there were a lot of trails... honestly, I prefer regular Finnish forests.

Thursday Oct 30, 2008 #

Orienteering 1:20:00 11.5 km (6:57 / km) +300m 6:09 / km
shoes: Inov 8 Mudclaw 270I

O training in Kirnukallio, only a few kilometers away from Lahti. 1987 Jukola terrain. The map looked like it would be similar to difficult coastal terrain. Many intricate contours but all white with some yellow depressions. I believed it would be difficult but with good visibility and very fast.... well it turned out to be difficult, often quite bad visibility and rocky underground, partly very rocky. It was really interesting to run, you don't get bored... or you get really lost.
I managed it ok, but had to stop quite often to read carefully the map. I hope I will be able to come back to do more training in this. I think if I learn to orienteer there with flow it would help me in many other terrains.

Orienteering 53:00 6.9 km (7:41 / km)

Night training in Tiirismaa, lahti. Tough terrain where the WC was held in 2000.
Uh, was a little worried before leaving, but it went all well, besides the 10th control where there wasn't a reflector.
The color code for the speed is incorrect, I don't know what I did wrong with quickroute. If somebody knows how to correct that I am happy to hear it.

Weather: heavy rain, by the time we came back some snowflakes where mixing with the rain drops... now, 3 hours later, after a hot koti pizza and tea, slowly my fingers feel warm again.

Wednesday Oct 29, 2008 #

Orienteering 47:00 [1] 7.0 km (6:43 / km)

Training in Kvarnby. Nice! Mainly good visibility, but not so fast underground and mostly quite diffuse landforms.
Didn't miss much, but I took my time to really orienteer carfully. My painful rib doesn't really invite me to run fast anyway. When I breath deeply it gives me sharp pain.

Orienteering 1:06:00

Yökupi in Lahti. Mass start. After falling twice my rib hurt quite badly. So I didn't feel too much like running full speed. But when I noticed 4 controls before the finish that I was still with the lead I tried to win the race... managed it with a few seconds margin.
My map
It was a big international event with life tracking... and makkara

C • right 1

Tuesday Oct 28, 2008 #

Strength workout, body we 50:00 [1]

Some core strength with Tuomas and Tero. The purpose of this training was to prevent injuries, but maybe this time it was a mistake. Since several days I am struggling with a jammed rib or something like that on my chest. Anyway, after this training the pain became quite worse. Caughing and laughing are a major discomfort now.

Orienteering 1:38:00 [1] 11.0 km (8:55 / km) +200m 8:10 / km

Ok, the training camp in Finland has started... slowly but surely. Night O training in Luukaa with Marko, Mikko and Tuomas. Going all together really slowly. Tough terrain to do night O.
My rib was quite bad, bending forward and all other odd movements were giving me sharp pain. I hope it will get better very soon, otherwise it will be a really tough training camp in Finland.

Monday Oct 27, 2008 #

Note

Traveling from Hungary to Switzerland with the night train and then flying to Helsinki.... quite a trip.
I'll be spending the next 14 days in Helsinki enjoying some fine orienteering and working on my orienteering basics... lots of night-O shall be done.

C • rest day? 5

Sunday Oct 26, 2008 #

100% trails and roads 40:00 [1] 4.0 km (10:00 / km)
shoes: Inov-8 Mudclaw 270 III

Warm up and cool down for the race.

Orienteering 38:00 [5] 6.5 km (5:51 / km) +320m 4:41 / km
shoes: Inov-8 Mudclaw 270 III

Middle distance competition. Last race of this series and last training in Hungary... but for this year only.
I was surprised to see how well physically I was able to push after the last few days of tough training. I missed about 1 minute and lost 1:43 on Thierry.

Saturday Oct 25, 2008 #

Orienteering 1:35:00 19.5 km (4:52 / km) +500m 4:19 / km

Long distance Hungarian champs. I search 2 controls about 3 minutes. Other than that I thought I was running quite well... in the finish I lost 9 minutes to Daniel Hubmann!!! Well, well.

100% trails and roads 40:00 5.0 km (8:00 / km)

Warm up and cool down.

Friday Oct 24, 2008 #

50% off trails, 50% road 41:00 5.0 km (8:12 / km) +70m 7:40 / km
shoes: Inov-8 Mudclaw 270 III

Warm up for the race.

Orienteering 55:00 10.6 km (5:11 / km) +430m 4:19 / km
shoes: Inov-8 Mudclaw 270 III

Hungarian long champs. Cool terrain. Lots of hills and depression... had to look twice at the map to see if it will go up or down. Good technical race... but the hills felt really steep... uh.

Thursday Oct 23, 2008 #

50% off trails, 50% road 59:00 [1] 9.0 km (6:33 / km) +450m 5:15 / km

Running to and back to the 2 trainings of the day.

Orienteering 58:00 9.0 km (6:27 / km) +230m 5:43 / km

Organized training by the Hungarian WOC organisers. 2 shortish middle distances. Tough physical terrain, especially when the legs are not so fresh anymore. Tried to run in middle tempo, but had to wait the second loop so that my muscles unrusted enough.

Orienteering 1:29:00 13.9 km (6:24 / km) +395m 5:36 / km

We traveled to Slovakia for some really cool "depression orienteering". But it started to get dark by the time we got to the training area... fortunately I had a headlamp in my suitcase, so I could enjoy some fine night O.

Wednesday Oct 22, 2008 #

100% trails and roads 47:00 [1] 8.0 km (5:53 / km) +150m 5:22 / km

Warm up, cool down and transportation for the 3 trainings of the day

Running school 20:00 [1]
shoes: Mizuno Harrier

Running school, jumps and core strength led by Tom Bührer... definitely not the easy training... especially if done straight after breakfast.

Orienteering 1:10:00 11.0 km (6:22 / km) +200m 5:50 / km
shoes: Inov-8 Mudclaw 270 III

O training in Olasz-Kapu. Forest neighboring the WOC embargoed area for the middle distance and relay.

Orienteering 1:43:00 16.0 km (6:26 / km) +720m 5:15 / km
shoes: Inov-8 Mudclaw 270 III

Route choice training put up by the organizers of the 2009 WOC. 11 controls for 100 minutes training :-).

Tuesday Oct 21, 2008 #

100% trails and roads 15:00 [1] 2.0 km (7:30 / km)
shoes: Inov-8 Mudclaw 270 III

Running to the sprint training and back.

100% trails and roads 36:00 7.5 km (4:48 / km) +200m 4:14 / km
shoes: Inov-8 Mudclaw 270 III

After 19 hours of traveling we arrived in Miskolc, the town where next years WOC will be held. We traveled by night train, so the trip was quite pleasant. But I still didn't feel 100% ready for training.

Monday Oct 20, 2008 #

Note

Taking the night train to Hungary. We will be arriving in Miskolc on Tuesday at 1330, 15 hours later... looking forward for the adventure.

Sunday Oct 19, 2008 #

100% trails and roads 12:00 [1] 2.5 km (4:48 / km)
shoes: Mizuno Harrier

Warm up for the core strength

Strength workout, body we 20:00 [1]

Core strength.

25% off road, 75% road 1:55:00 20.9 km (5:30 / km) +1060m 4:23 / km
shoes: Mizuno Harrier

Long jog from home above the Roche d'Orvin. Is there something better than an indian summer day in the Jura mountains?!?

Saturday Oct 18, 2008 #

Orienteering 1:00:00 10.5 km (5:43 / km) +450m 4:42 / km
shoes: Inov-8 Mudclaw 330 0

Coupe Neuchateloise in la Chatagne. Local O training in typical tough Jura terrain. I tried to race, but my legs didn't function. Stiff and no power. It was fun anyway, the terrain was great!

100% trails and roads 40:00 [1] 7.9 km (5:04 / km) +150m 4:37 / km

Jogging with Sandra from my parents place.

Friday Oct 17, 2008 #

100% trails and roads 1:08:00 12.1 km (5:37 / km) +420m 4:47 / km
shoes: Mizuno Wave Precision 8

Legs feeling still stiff, but at least I am able to run.
6x3min Intervals frull speed from the BASPO Hauptgebäude (start at the stairs) up to the SWI (end of the parking lot). 50 meters of climb. Rest: jogging down to the start (about 3min).
My times: 3:02, 3:00, 3:04, 3:02, 2:59, 2:51
Quite a bit slower than the same training I did on the 8th of July... mmh, 3 weeks to go till my training break, than I'll work hard to get faster times.

C • Hello... 2

Gymnastics and stretching 5:00 [1]

Dynamic stretching.

100% trails and roads 28:00 15.0 km (1:52 / km)
shoes: Mizuno Wave Aero 6

100% trails and roads 1:02:00 [1] 10.3 km (6:01 / km) +250m 5:22 / km
shoes: Mizuno Rider 11

Jogging with our Swedish downstairs neighbor Jan.
It is rare I do socializing jogs, this way it is easy to invest a longer time chatting with someone.

Thursday Oct 16, 2008 #

100% trails and roads 47:00 [1] 8.7 km (5:24 / km) +250m 4:43 / km
shoes: Mizuno Rider 11

Ouch, really sore legs. Could hardly run. Mmh, I guess I have to get used to run on asphalt again.
Feeling really tired... had to walk up a hill!!

Wednesday Oct 15, 2008 #

100% trails and roads 56:00 [1] 10.2 km (5:29 / km) +250m 4:53 / km
shoes: Mizuno Harrier

Morning jog in the full moon light. Head lamp wasn't even needed!

Wow, it has been a while I got time and internet together, so that I can log my training.

Strength workout, body we 18:00 [1]

100% trails and roads 1:08:00 [2] 17.2 km (3:57 / km) +80m 3:52 / km

Rolling flat run.
great atmosphere on the plateau de Diesse... 17km of asphalt, only the moon as lightning, almost total quietness the whole way... and aching calves the second half of the run.

Tuesday Oct 14, 2008 #

100% trails and roads 1:11:00 12.3 km (5:46 / km) +250m 5:14 / km

Trying out new intervals for the winter.
Track workout. Running full speed the straights (80m) and jogging the curves. I planned to do 10 loops like that (20 repetitions), but quickly I realized I should be careful, so I did only 8 loops.

100% trails and roads 24:00 [1] 4.5 km (5:20 / km) +80m 4:54 / km
shoes: Mizuno Harrier

Morning jog. Didn't manage it out of bed early enough to do a real training.

Town orienteering 14:00 [5] 4.0 km (3:30 / km)
shoes: Inov-8 Roclite 285 II

World Cup final. 4th, nice!

Saturday Oct 4, 2008 #

50% off trails, 50% road 40:00 6.0 km (6:40 / km)
shoes: Invo-8 Mudclaw 270 IV

Orienteering 40:00 [5] 9.0 km (4:27 / km)
shoes: Invo-8 Mudclaw 270 IV

World Cup middle distance in Zurich. Uf, no power.

Friday Oct 3, 2008 #

Town orienteering 40:00 [2] 9.0 km (4:27 / km)
shoes: Mizuno Harrier

Orienteering 37:00 [1] 6.0 km (6:10 / km)
shoes: Invo-8 Mudclaw 270 IV

Wednesday Oct 1, 2008 #

Town orienteering 22:00 [5] 6.0 km (3:40 / km)
shoes: Inov-8 Roclite 285 II

100% trails and roads 1:10:00 [1] 11.0 km (6:22 / km)
shoes: Inov-8 Roclite 285 II

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