Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Jan 31, 2009:

activity	#	time	miles		km		+m
100% trails and roads	19	20:16:11	137.88	(8:49)	221.9	(5:29)	3180
XC skiing, skating	7	13:23:00
Strength workout, body we	7	10:00:00
50% off trails, 50% road	4	3:28:00	21.93	(9:29)	35.3	(5:54)	780
Orienteering	4	3:19:00	24.05	(8:17)	38.7	(5:09)
25% off road, 75% road	2	2:13:00	14.85	(8:57)	23.9	(5:34)	800
XC skiing, classical	1	1:40:00
Town orienteering	2	1:14:00	8.02	(9:14)	12.9	(5:44)
Total	30	55:33:11	206.73		332.7		4760

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Saturday Jan 31, 2009 #

100% trails and roads 1:00:00 9.0 km (6:40 / km)
shoes: Mizuno Spikes MD

Indoor race 3000m on the track. Ran in 8:56. Quite happy... especially because in the morning I was thinking I wouldn't be able to run as my back was hurting so much. Thanks to Sandra's special good care it loosened up enough so that i could run without pain.

Mmh, I wouldn't have believed this before the race, but actually I wouldn't mind doing more such competitions. It was fun, almost like a game.

Friday Jan 30, 2009 #

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

Strength training. My back hurt quite a lot and I couldn't do all the exercices.
Actually in the afternoon my back was so bad that I had to spend the next 14 hours in a horizontal position...

Thursday Jan 29, 2009 #

100% trails and roads 47:00 [1] 8.7 km (5:24 / km) +220m 4:48 / km
shoes: Mizuno Harrier

Morning jog.
Feeling tired and sinuses stuffed up. Uh, tough to get out of bed.

100% trails and roads 1:12:00 15.1 km (4:46 / km)
shoes: Mizuno Rider 11

Intervals with Christophe Stauffer. 6x3min. Break 2min. Felt like a really good training. After the 4th interval it started to feel really hard, but we could keep the pace. Chrisophe managed to pull away in the last 40sec, I was fried.

Wednesday Jan 28, 2009 #

100% trails and roads 47:00 7.6 km (6:11 / km)
(rest day) shoes: Inov-8 Roclite 312 GTX

Evening jog with 6 40m sprints at the end.

Tuesday Jan 27, 2009 #

100% trails and roads 1:09:00 14.5 km (4:46 / km) +300m 4:19 / km
shoes: Mizuno Wave Precision 8

Interval training... for the first time this season at day time :-)!
4'-6'-8'-6'-4'-2' with 2min break.

XC skiing, skating 1:15:00

XC skiing with the headlamp. Mounted my skies in our garden :-).

Monday Jan 26, 2009 #

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

The usual Monday morning strength training. I could noticeably feel that my legs were tired.

100% trails and roads 1:04:00 13.0 km (4:55 / km) +450m 4:12 / km

Evening run.

Sunday Jan 25, 2009 #

100% trails and roads 40:00 [1] 5.0 km (8:00 / km)
shoes: Inov-8 Mudclaw 270 III

Warm up and cool down for the two races.

Orienteering 1:00:00 14.0 km (4:17 / km)

Treslag relay.
2 races with about 1h10 break in between. Didn't go too well. Wasn't focused on the race.

Saturday Jan 24, 2009 #

100% trails and roads 32:00 [1] 5.5 km (5:49 / km) +120m 5:15 / km
shoes: Mizuno Harrier

My mums birthday. Went to get fresh croissants for breakfast at the bakery.

100% trails and roads 29:11 [5] 8.8 km (3:19 / km)
shoes: Mizuno Wave Kaze

XC running race. First test of the season to see if I am able to run fast. Eventhough Matthias Merz beat me in the run in I had good sensations. We had a tight fight, others where dropped about 1km before the finish. I am satisfied with how I feel running full speed.

C • XC races 1

100% trails and roads 45:00 8.0 km (5:38 / km)
shoes: Mizuno Harrier

Warm up and cool down for the race.

Friday Jan 23, 2009 #

Strength workout, body we 45:00 [1]
shoes: Mizuno Spike 10

Strength training. Not enough time to do the whole program, so I focused on the tough part... especially the jumps.

25% off road, 75% road 1:44:00 18.9 km (5:30 / km) +700m 4:39 / km
shoes: Mizuno Harrier

Evening run with the headlamp in the Gorge de l'Areuse... wild! Because of the heavy rain the river was very imposing in its canyon... and my on my little "trail" hanging in the high walls full of icicles I felt really really small. Great experience... but a little bit slippery... and sometimes some tricky climbing was required... wouldn't do it again alone.

Thursday Jan 22, 2009 #

100% trails and roads 48:00 [1] 8.2 km (5:51 / km) +200m 5:13 / km
shoes: Inov-8 Roclite 312 GTX

Morning jog.

100% trails and roads 1:10:00 12.0 km (5:50 / km) +200m 5:23 / km

Indoor sprints. 6x40m, 6x200m. Wow, I'm slow, lost 10 seconds on my 200m on Bolt. I was running them all out in 29.5 sec...

Wednesday Jan 21, 2009 #

25% off road, 75% road 29:00 [1] 5.0 km (5:48 / km) +100m 5:16 / km
shoes: Inov-8 Roclite 312 GTX

Easy evening jogging.

Tuesday Jan 20, 2009 #

50% off trails, 50% road 40:00 [1] 6.0 km (6:40 / km) +150m 5:56 / km
shoes: Inov-8 Roclite 312 GTX

Morning jog... still pretty bad conditions...

100% trails and roads 1:20:00 16.0 km (5:00 / km)
shoes: Mizuno Wave Precision 8

Intervals with Christophe Stauffer. 3x10min. We always ran quite exactly 3km during those intervals. It is great to have a training partner who is about the same strength. I wouldn't have trained that well alone.

Monday Jan 19, 2009 #

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

Strength training in Bern led by Thomas B.... and no Fabien Pasquasy around...mmh

C • Too busy 1

50% off trails, 50% road 1:18:00 14.6 km (5:21 / km) +450m 4:38 / km

Evening jog. Quite tired. The weather conditions can only difficultly get worse... snow/rain with wind. Actually I was secretly looking forward for such weather so that I can take my super gore-tex Mizuno jacket out again... I stayed dry the whole run!
A little bit more unfortunate are the bad path. They are all covered with a sick layer of really wet snow or ice.

C • You covered a lot of distan... 3

Sunday Jan 18, 2009 #

XC skiing, skating 2:07:00

Ski-O race in Langis. First and unfortunately last ski-O race of the season. It was a lot of fun... but I had my problems on the course. Intricate ski tracks going in all directions. Several times I had to relocate at places where I wasn't supposed to be. Also moving on with a flow was difficult... I guess I am lacking specific exercises. I finished 8th, 4.5min behind Jon Schnyder the winner in 23.30.

Saturday Jan 17, 2009 #

XC skiing, skating 1:00:00

Skating skiing farlek. Started out in our garden :-))).

100% trails and roads 1:08:00 13.7 km (4:58 / km) +470m 4:14 / km
shoes: Inov-8 Roclite 312 GTX

Evening run with 6 sprints to losen up at the end.

Friday Jan 16, 2009 #

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

Strength training with Sandra at home.
A few easy running drills, core strength, jumps and finally squads with weights.

100% trails and roads 30:00 [1] 4.5 km (6:40 / km)
shoes: Inov-8 Mudclaw 270 III

Warm up and cool down for the race Bern by night.

Orienteering 52:00 9.5 km (5:28 / km)
shoes: Inov-8 Mudclaw 270 III

Bern by night race. Mass start. Until 3 controls before the end I had a solid margin as first... but the last 3 controls where on a special map which was cut in different pieces + had some abnormalities... anyway, I really didn't get it... and I still don't get it. Matthias Niggli and Zimmi past me.
While the end was quite frustrating I really enjoyed the night orienteering.

Thursday Jan 15, 2009 #

100% trails and roads 15:00 [1] 2.0 km (7:30 / km)

Uh, I planed to do intervals today... but I felt dizzy warming up. I thought it better not to push. I think I had a little bit too much stress the few last days. A good night of sleep should bring me right back on track.
Too bad I have to hit the wall before I start putting more emphasize on my recovery... at least loosing todays training day is a good lesson.

Wednesday Jan 14, 2009 #

100% trails and roads 25:00 [3] 4.0 km (6:15 / km)
(rest day)

Evening jog.

Tuesday Jan 13, 2009 #

100% trails and roads 1:20:00 15.0 km (5:20 / km)
shoes: Mizuno Wave Aero 6

Interval training with Christophe Stauffer on the indoor track. 3x 10x 1 round full speed, 1/2 round jogging (1 round = 187m or 30 sec full speed. 1/2 round = 30sec jogging).
Good feeling. It is quite easier to do this training with a sparing partner.

Monday Jan 12, 2009 #

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

Monday mornings strength training with Tom Bührer. It was the first time I have been doing all the jumps (about 250 total!). Feeling better and better every time. My heel also didn't bother me at all today!

C • Could you describe please ? 4

50% off trails, 50% road 44:00 [1] 8.0 km (5:30 / km)
shoes: Inov-8 Roclite 312 GTX

Evening jog. Heavy legs from the strength training.

Sunday Jan 11, 2009 #

100% trails and roads 1:10:00 10.0 km (7:00 / km)

Warm up and cool down for the 2 races.

Orienteering 15:00 [5] 2.7 km (5:33 / km)

Qualification race for the Effretikon Sprint. This is a traditional orienteering race in the winter, with quite good price money. I missed the 3rd control 45sec... that's quite bad. I had to cross a wide nose with many different vegetation changes and I lost track of where I was.

Town orienteering 15:00 [5] 2.7 km (5:33 / km)

2nd race of the day. Well, I did a few 1-8sec mistakes. I finished second, behind Matthias M.

Saturday Jan 10, 2009 #

Orienteering 1:12:00 12.5 km (5:46 / km)
shoes: Invo-8 Mudclaw 270 IV

O-Training with the Swiss national team in the same forest where the WC was held last fall (Wagener Wald).

Town orienteering 59:00 10.2 km (5:47 / km)

O-training with the Swiss national team in the park where the last WC sprint was held (Irchel park). It was fun to visit this place. Going back there proved me that it is a really good place to have a sprint.

Friday Jan 9, 2009 #

XC skiing, skating 1:04:00

XC skiing with Sandra... whaaaa, it is so warm in the sun!!! ...at least in comparison to the lower altitude in the freezing fog.

Thursday Jan 8, 2009 #

100% trails and roads 45:00 [1] 6.0 km (7:30 / km) +400m 5:38 / km
(rest day)

Chit chat jogging. Climbed the Gurten with Mäxu.

Tuesday Jan 6, 2009 #

XC skiing, skating 1:18:00 [1]
(rest day)

Chit chat training with Manoo.

Monday Jan 5, 2009 #

Strength workout, body we 1:45:00 [1]
shoes: Mizuno Spike 10

Monday morning strength training in Bern. Took it easy, as my leg aren't so fresh...

C • Happy new year 5

Sunday Jan 4, 2009 #

XC skiing, skating 1:21:00

3x3'x3' intervals.
I did 3x (3' skating, 1' active recovery, 3' double polling, 1' act. recovery, 3' skating, 3' act. recovery). Those were quite typical intervals I did back in the time I was competing in ski-O and xc skiing. It has been 5 years I think since my last xc skiing intervals! It was fun to do it, but I must admit that I didn't feel as strong as 5 years ago...

PS. Set a new record, skied until 11 foot steps from our apartment... crossing 2 gardens...
Skiing conditions: as usual, perfect. Today even on our small mountain we are above the fog. Feeling sorry for the 6 out of 7 million Swiss citizen in the grey.

100% trails and roads 1:15:00 13.7 km (5:28 / km) +430m 4:44 / km

I am ending my 1st training block of the season... and after this week I planned to be on my knees... so I did a killer day today.
2nd interval session. Freestyle 4 reps of 4-5minutes, rest between 2 and 8 minutes, depending if there were some pictures to take... amazing sunset.

Example of path we are running at home... as long as it stays cold it is really good to run on.

C • Nice photos! 1

Saturday Jan 3, 2009 #

XC skiing, classical 1:40:00

Skied in Macolin.
Took my skis off 30 meters from our apartment. Really good snow, but the whole time in the fog.

100% trails and roads 1:17:00 15.3 km (5:02 / km) +390m 4:28 / km

Evening on snowshoe tracks and well groomed trails.

Friday Jan 2, 2009 #

XC skiing, skating 5:18:00

If I could have chosen a day before dying, today wouldn't have been a bad pick. The ultimate skiing day, until now I have only been dreaming about it.
With my brother we crossed the canton of Neuchâtel with the xc skis, from Les Bugnenets to Les Cernets, going through La Vue-des-Alpes, La Sagne, Grand Som-Martel, La Chaux-du-Milieu, Le Gardot and finally following the French boarder for 12km.
The conditions couldn't be better. No single cloud, extra clear view, a sea of fog to look over in the "middle-land", tons of fresh powder snow, temperatures ranging from -19°c to -6°C and very well groomed tracks from a to z.
The fun was 64km long and counted 1500m of climb.

C • lovely 3

Thursday Jan 1, 2009 #

100% trails and roads 28:00 6.3 km (4:27 / km)
shoes: Inov-8 Roclite 312 GTX

After downhill skiing in the region of the Lenk I ran down from the last station to the village not to pay an extra charge.

It was fun to downhill ski again after several years (2 or 3?) of abstinence. It didn't take long to feel comfortable in the heavy boots and skis. But truly, xc-tours like the following day puts downhill skiing in a shade.

50% off trails, 50% road 46:00 6.7 km (6:52 / km) +180m 6:03 / km
shoes: Inov-8 Roclite 312 GTX

Evening jog through lots of fresh snow.

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