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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Dec 31, 2008:

activity # timemileskm+m
  100% trails and roads19 19:36:00 139.81(8:25) 225.0(5:14) 2460
  XC skiing, skating8 15:44:00
  Strength workout, body we8 10:12:00
  XC skiing, classical5 7:21:00
  Town orienteering2 2:15:00 14.35(9:24) 23.1(5:51) 150
  75% off trails, 25% road2 2:08:00 10.56(12:07) 17.0(7:32)
  50% off trails, 50% road3 1:57:00 11.5(10:11) 18.5(6:19) 320
  Running school4 1:52:00
  25% off road, 75% road1 1:14:00 8.45(8:45) 13.6(5:26)
  Orienteering1 46:00 5.1(9:02) 8.2(5:37) 300
  Total30 63:05:00 189.77 305.4 3230

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Wednesday Dec 31, 2008 #

50% off trails, 50% road 50:00 [2] 9.0 km (5:33 / km) +120m 5:12 / km
shoes: Inov-8 Roclite 312 GTX

Early morning jog with Bebbi. Snowing like crazy. Snow flakes were bigger than my fist.

Today we still had to drive to the alps to spend new years with Sandras family. Because the snow conditions seemed quite dramatic we decided to leave way early and I planed to do an interval training once we got to our destination. Well, to drive from La-Chaux-du-Milieu to the Lenk it took us 4h30 instead of 2h10! The roads and the traffic were a mess. We had to turn around several times because the roads were closed and choose different itineraries. We also got stuck once, Sandra and Christoph had to push the car out. Actually I must admit the driving was almost fun, at least adventurous, but we got worried about the time, finally we just barely made the last gondola up the cabin where we spent New Years... and there was definitely no time for intervals...

Tuesday Dec 30, 2008 #

Town orienteering 1:10:00 intensity: (35:00 @1) + (10:00 @3) + (25:00 @4) 12.5 km (5:36 / km)
shoes: Mizuno Harrier

Town O in deep snow... good strength exercise.

XC skiing, classical 2:33:00 intensity: (1:53:00 @1) + (40:00 @2)

Tour over Le Som-Martel, La Sagne with Sebi. Fortunately Mäxu came towards us for the end with the headlamp... the last few km where pitch dark.

Classical skiing isn't good for my heel. After an hour it started hurting. Too bad, I love it.

Monday Dec 29, 2008 #

Running school 50:00 [1]

Running school and jumps. Wow, after a few jumps I had to stop because I could feel how my muscles were getting really sore.
Still fighting some sort of infection, but again, when I exercise I feel fine.

XC skiing, skating 3:01:00 intensity: (1:59:00 @1) + (59:00 @2) + (3:00 @3)

Nice xc tour with Bee to La Brévine and Le Cernil. Turbo fast. Taking it quite easy we glided 43km.

Sunday Dec 28, 2008 #

100% trails and roads 1:32:00 intensity: (1:02:00 @1) + (30:00 @2) 17.0 km (5:25 / km) +250m 5:02 / km
shoes: Inov-8 Roclite 312 GTX

Running on the frozen tracks with Steff. Took it easy today because I can feel my body battling some infection. My hears and head are aching, but when I exercise I feel fine.

Saturday Dec 27, 2008 #

100% trails and roads 1:02:00 intensity: (6:00 @1) + (25:00 @2) + (13:00 @3) + (10:00 @4) + (8:00 @5) 13.5 km (4:36 / km) +450m 3:56 / km
shoes: Mizuno Wave Precision 8

4x4'min intervals uphill. Started on the bottom of the road leading to Macolin. Ran up during the intervals and ran 2min back down and 2min back up during the rest. Worked out just perfectly, by the end of the intervals I was a few hundred meters from home.
It was tough to get my heart rate up, the weather was aweful. -4°C, thick fog and really strong bise.... freezing!

XC skiing, skating 2:15:00 intensity: (1:50:00 @1) + (25:00 @2)

Start of a vacation camp in La Chaux-du-Milieu (in the heart of the Jura) with a whole bunch of orienteers.
Ski tour with Zimmi and Dani H.

Friday Dec 26, 2008 #

100% trails and roads 1:10:00 intensity: (26:00 @1) + (41:00 @2) + (3:00 @3) 14.7 km (4:46 / km) +280m 4:21 / km

Run with some running school.

XC skiing, skating 1:46:00 intensity: (1:26:00 @1) + (20:00 @2)

Skied by night on top of the Jura, onto the Chasseral.
The wind was so strong getting on the top that I had to hold on to my headlamp. Really fun trip.

Thursday Dec 25, 2008 #

100% trails and roads 1:19:00 [1] 13.9 km (5:41 / km)
shoes: Mizuno Rider 11

Christmas jogging with Sandra and Christoph along the Aare.

Wednesday Dec 24, 2008 #

Town orienteering 1:05:00 intensity: (32:00 @1) + (8:00 @2) + (7:00 @3) + (8:00 @4) + (10:00 @5) 10.6 km (6:08 / km) +150m 5:44 / km
shoes: Inov-8 Roclite 285 II

2x10' sprint course in Burgdorf organized by Sime and Mätthu Niggli. Fun courses. Felt tough but good to race.

Tuesday Dec 23, 2008 #

Strength workout, body we 1:30:00 [1]
shoes: Mizuno Spike 10

Strength, running school.

100% trails and roads 58:00 intensity: (32:00 @1) + (26:00 @2) 11.6 km (5:00 / km) +250m 4:31 / km
shoes: Mizuno Rider 11

Evening run with 6 running strides

Monday Dec 22, 2008 #

100% trails and roads 1:21:00 intensity: (47:00 @1) + (3:00 @2) + (6:00 @3) + (9:00 @4) + (16:00 @5) 15.2 km (5:20 / km)
shoes: Mizuno Rider 11

3x (10x30''full speed-30'' jogging).
I was able to get this tough session in before working... afterwards attacking teeth felt way easier than usual.

100% trails and roads 47:00 [1] 8.2 km (5:44 / km)
shoes: Mizuno Rider 11

Evening, easy jog.

Sunday Dec 21, 2008 #

XC skiing, skating 55:00 intensity: (45:00 @1) + (10:00 @2)

XC skiing on la Vue des Alpes with my dad.
Revival feeling of the time I was doing xc competition: +2°C, light rain, fog, sticky snow. Only the smell of the heated/burned klister was missing. How I remember it, in the 90s this was the typical winter weather up in the Jura... ironically I keep a good memory of it.

Strength workout, body we 42:00 [1]

Core strength and balance exercises. My mum showed me some killer exercises she learned... I have a lot of respect for her gym classes!

Saturday Dec 20, 2008 #

100% trails and roads 1:24:00 intensity: (48:00 @1) + (18:00 @2) + (3:00 @3) + (3:00 @4) + (12:00 @5) 17.2 km (4:53 / km)
shoes: Mizuno Wave Precision 8

4x4min intervals down in Biel... no snow and no hills.

XC skiing, skating 1:33:00 intensity: (1:18:00 @1) + (15:00 @2)

XC skiing with Baptiste.

Friday Dec 19, 2008 #

Strength workout, body we 1:40:00 [1]

Strength, running drills and 6x40m sprints.

100% trails and roads 1:00:00 intensity: (58:00 @1) + (2:00 @2) 9.9 km (6:04 / km) +220m 5:27 / km
shoes: Inov-8 Roclite 312 GTX

Evening run.

Thursday Dec 18, 2008 #

100% trails and roads 1:00:00 intensity: (24:00 @1) + (7:00 @2) + (5:00 @3) + (6:00 @4) + (18:00 @5) 14.0 km (4:17 / km)
shoes: Mizuno Wave Precision 8

3x 10x 30''-30'' intervals on the indoor track.

Wednesday Dec 17, 2008 #

100% trails and roads 48:00 intensity: (45:00 @1) + (3:00 @5) 5.5 km (8:44 / km) +140m 7:45 / km
shoes: Inov-8 Roclite 312 GTX

Evening footing with some sprints integrated.

Tuesday Dec 16, 2008 #

50% off trails, 50% road 46:00 [1] 6.5 km (7:05 / km) +200m 6:08 / km
shoes: Inov-8 Roclite 312 GTX

Morning jog through the snow.
Lord of the ring atmosphere. Fought my way up through super sick freezing fog to Hohmatt where the fog suddenly dissipated. There the preparing sunrise turned the sky over the alps orange... and above my head I could still see the brightest stars...

100% trails and roads 1:19:00 intensity: (40:00 @1) + (16:00 @2) + (7:00 @3) + (4:00 @4) + (12:00 @5) 15.0 km (5:16 / km) +200m 4:56 / km
shoes: Mizuno Wave Aero 6

Ran up to the treadmill to do 4x4'min intervals. Ran the 2 first intervals at 19kmh, the 2 last ones at 19.5kmh. I took 4' rest, setting the treadmill at 13kmh. Unfortunately I am quite sure this treadmill is not as precise (different one than last weeks). Probably I was running slower than what the machine said... but it doesn't matter, by the end of the training I was fighting hard.

There is quite a lot of snow up where we live, so I am doing such trainings on treadmills to make sure I train some "high speed". But the positive points of having so much snow largely overtake the negative ones.
C • treadmill speed 1

Monday Dec 15, 2008 #

Running school 20:00 [1]
shoes: Mizuno Spike 10

Monday morning training in Bern led by Tom Bührer.

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

... and the strength part of the training.
I skipped the jumps as my heel is still not 100%

100% trails and roads 51:00 intensity: (24:00 @1) + (27:00 @2) 9.8 km (5:12 / km) +220m 4:41 / km
shoes: Inov-8 Roclite 312 GTX

Evening run.

Sunday Dec 14, 2008 #

XC skiing, skating 3:20:00 intensity: (1:53:00 @1) + (1:21:00 @2) + (6:00 @3)

Long XC-skiing in Chapelle des Bois with my brother.
It is great, in the last three weeks every time I went skiing I thought this was the most beautiful winter experience... well, it seems like the conditions, the places I go and the company I get keep improving... I am afraid of the fall!
C • Good company 3

Saturday Dec 13, 2008 #

100% trails and roads 51:00 intensity: (27:00 @1) + (3:00 @3) + (3:00 @4) + (18:00 @5) 10.0 km (5:06 / km)
shoes: Mizuno Wave Aero 6

Early morning intervals on the indoor track at home.
2x10x30'' full speed-30'' jogging. I ran 1 round during the fast section of the interval (183m) and about 85m during the jogging in between.
Tough training, but I felt like I was doing something. My heart rate also stayed up the whole interval... which is the goal.
C • you have an indoor track at... 3

XC skiing, classical 28:00 [1]

Ski club weekend in Chapelle des Bois. Digestive skiing tour with Sandra... ate too much yummy french cuisine.
Unfortunately my heel really hurts when classical skiing. Surprising. Well, maybe I got the injury because I did so much of it in the last weeks without any build up.

XC skiing, skating 1:14:00 intensity: (52:00 @1) + (22:00 @2)

But he, skating skiing doesn't hurt my heel at all!
Amazing skiing conditions! I wonder if I have ever seen the Jura with better snow conditions... and now, after several days of snowfall the weather is perfect too!

Friday Dec 12, 2008 #

Strength workout, body we 1:20:00 [1]

Usual strength training with Sandra and Ines. Skipped the jumps because of my heel which still isn't working totally right.

100% trails and roads 1:05:00 [1] 10.0 km (6:30 / km) +250m 5:47 / km
shoes: Inov-8 Roclite 312 GTX

Took advantage of the full moon.

Thursday Dec 11, 2008 #

100% trails and roads 20:00 [5] 4.0 km (5:00 / km)
shoes: Mizuno Wave Aero 6

4x4min intervals on the treadmill. Uh, I planed to run them in 19.5km/h... well, after the 1st interval I went down to 19kmh... almost didn't make it either. The 4th interval I went up to 19.5kmh but after 2 min I had to stop, take a break and do the other 2min at 19kmh... uh, this was tough.
I guess I was not realistic about picking my speed. This would have been a good but tough training if I am in shape... but now is supposed to be the time where I am in the depression of my shape... and I am.

100% trails and roads 40:00 [2] 8.5 km (4:42 / km)
shoes: Mizuno Wave Aero 6

Warm up and cool down for the intervals.
My heel did hurt during the day, but once I warmed up it was fine.

Wednesday Dec 10, 2008 #

100% trails and roads 22:00 [1] 5.0 km (4:24 / km)
shoes: Mizuno Wave Aero 6

Tested my heel. Eventhough it hurts during the day, especially in the morning, I didn't feel it when I was running. It means I will try to build up the training again.

Monday Dec 8, 2008 #

Strength workout, body we 1:30:00 [1]
shoes: Mizuno Spike 10

Strength training in Bern. Ouch, my left heel which has been bothering me for the last months started hurting quite much. I hope it is only a 1 day fly (which is a saying in German...) i.e. fruit fly?!?
C • haha 2

Sunday Dec 7, 2008 #

100% trails and roads 55:00 intensity: (13:00 @1) + (25:00 @2) + (17:00 @3) 13.0 km (4:14 / km)
shoes: Mizuno Wave Aero 6

During the whole training I thought how nuts I am.
55minutes of treadmill running... on a beautiful winter morning!?!
C • You are crazy 3

XC skiing, classical 1:52:00 intensity: (1:12:00 @1) + (37:00 @2) + (3:00 @3)

Beautiful lonely 112 minutes on les Près d'Orvin...
experiencing the coming of dusk.

Saturday Dec 6, 2008 #

50% off trails, 50% road 21:00 [1] 3.0 km (7:00 / km)
shoes: Mizuno Harrier

Lazy butt! I planned 80min of endurance, instead I got caught inside cleaning up our apartment, doing paper work and eating peanuts at my sisters celebrating Saint Nicolas.

Friday Dec 5, 2008 #

Strength workout, body we 1:30:00 [1]
shoes: Mizuno Spike 10

Typical strength training. 30min core strength with rope jumping, 30min jumps and 30min leg strength. Sandra showed the exercises... and made me suffer.
Doing it at 0730 wasn't so easy, but it helps to do it with some company.

100% trails and roads 30:00 [1] 4.0 km (7:30 / km) +150m 6:19 / km
shoes: Inov-8 Mudclaw 330 0

Warm up and cool down for the night-O

Orienteering 46:00 intensity: (11:00 @3) + (30:00 @4) + (5:00 @5) 8.2 km (5:37 / km) +300m 4:45 / km

Bern By Night. 2nd race out of a mass start night-O series.
Tonight it was held on the edge of the Belpberg... and actually the terrain was quite nice!
I had a tight fight with Mätthu Niggli and was able to run away in the final downhill. I heard after the race that Stefan Zingg dislocated his shoulder during the race. What a bummer! Other good runners stopped the race to help him... so that "victory" isn't one at all.

Thursday Dec 4, 2008 #

100% trails and roads 22:00 [1] 5.0 km (4:24 / km) +50m 4:11 / km
shoes: Mizuno Harrier

Warm up for the sprints.

Running school 12:00 [1]

6x40 meter sprints in End der Welt.
I was a little bit skeptical about this training... but actually it did feel quite good.

Wednesday Dec 3, 2008 #

XC skiing, skating 1:40:00 intensity: (40:00 @1) + (57:00 @2) + (3:00 @3)

Skating skiing in St-Moritz. Maybe the most beautiful winter day I have ever experienced. Today the sky totally cleared up, 1m of super fresh powder snow, -20°C, tracks in God da Staz immaculate and saw nobody during the whole training but Sandra!

75% off trails, 25% road 1:23:00 intensity: (24:00 @1) + (52:00 @2) + (7:00 @3) 12.0 km (6:55 / km)
shoes: Mizuno Harrier

Good bye run, got stuck on some snowshoe trails... good swamp training.

Tuesday Dec 2, 2008 #

XC skiing, classical 1:39:00 intensity: (1:21:00 @1) + (18:00 @2)

xc skiing with Sandra. As it has snowed so much lately most of the tracks are closed because of avalanche danger. So we were stuck on a 6km loop.

25% off road, 75% road 1:14:00 intensity: (32:00 @1) + (42:00 @2) 13.6 km (5:26 / km)
shoes: Mizuno Harrier

Evening run to St. Moritz. Sky cleared up, fantastic nocturne view on the snowed in landscape.
Did 5 minutes gymnastics and sprints at the end of the run.

Monday Dec 1, 2008 #

Running school 30:00 [1]
shoes: Mizuno Spike 10

Warm up and jumps with Sandra.

Strength workout, body we 1:00:00 [1]
shoes: Mizuno Spike 10

Strength training with weight in a gym... it has been a long time since I was doing such a training... and last time I was injured for 3 months after the training.

XC skiing, classical 49:00 [1]

It has snowed so much in the last 48 hours that they weren't able to groom the tracks. So I went out and played around on the roads.

75% off trails, 25% road 45:00 [1] 5.0 km (9:00 / km)
shoes: Inov-8 Roclite 312 GTX

Planed to go snowshoeing. But after about 100m or 5min I had to resign. Snow clearly above my knees even with the snow shoes. So I jogged around on the roads they tried to clear.

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