Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending May 31, 2009:

activity	#	time	miles		km		+m
100% trails and roads	23	26:39:00	184.49	(8:40)	296.9	(5:23)	5390
Orienteering	12	14:29:00	76.3	(11:23)	122.8	(7:05)	3620
Strength workout, body we	7	4:28:35
25% off road, 75% road	1	1:35:00	7.46	(12:44)	12.0	(7:55)	950
Bike or Hometrainer	1	1:34:00
100% off trails	2	1:07:00	6.28	(10:41)	10.1	(6:38)	390
50% off trails, 50% road	2	57:00	5.28	(10:48)	8.5	(6:42)
Town orienteering	2	24:00	2.17		3.5
Total	30	51:13:35	281.98		453.8		10350

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Sunday May 31, 2009 #

Orienteering 1:03:00 [3] 9.0 km (7:00 / km)
shoes: Invo-8 Mudclaw 270 IV

2nd training up in Salo. Got to keep my focus 100%... a few stupid mistakes.

100% trails and roads 21:00 [1] 4.5 km (4:40 / km)

Warm up for the strength training

Strength workout, body we 30:00 [1]

Core strength.

Saturday May 30, 2009 #

Orienteering 44:00 8.0 km (5:30 / km)
shoes: Inov 8 X-talon I

Traveled to Salo where a big group of ours is preparing for the NOC and the WC races next week.
After a long traveling day we are happy that is light almost the whole night, so that we could enjoy a first training in the beautiful woods.
The terrain here is getting close to the perfect orienteering terrain. Some of the finest Finish terrain.

Friday May 29, 2009 #

Strength workout, body we 1:00:00 [1]
shoes: Mizuno Wave Idaten 3

Strength training in our new gym in Cortaillod.

100% trails and roads 1:20:00 15.9 km (5:02 / km) +400m 4:28 / km
shoes: Mizuno Precision 9

interval training in our new forest... yeah, there enough possibilities not to get bored.
8x3min. First 3 only uphill, then mostly flat.

Thursday May 28, 2009 #

100% trails and roads 25:00 [1] 3.6 km (6:57 / km) +100m 6:06 / km
shoes: Mizuno Precision 9

Warm up jogging.

Strength workout, body we 21:00 [1]

Core strength... needed after all the moving.

100% trails and roads 1:11:00 13.0 km (5:28 / km)
shoes: Mizuno Wave Idaten 3

Interval training with Jérôme and Christophe. All of us were quite tired, Christophe was the only one with the correct excuse... because he trained well. Jérôme has been a little sick for several days and I was still tired from moving.
We did 4x500 and 3x300.
Times: 4x1:22 and 3x46sec

Wednesday May 27, 2009 #

100% trails and roads 42:00 9.5 km (4:25 / km) +400m 3:39 / km
shoes: Mizuno Precision 9

I planed to do some intervals... but the best I could do was some running drills...

Tuesday May 26, 2009 #

100% trails and roads 15:00 [1] 3.0 km (5:00 / km) +90m 4:21 / km

Moving day from Magglingen to Peseux. Little jogging to my parents place where we were lucky to find a cooked meal.

Monday May 25, 2009 #

100% trails and roads 45:00 [1] 8.6 km (5:14 / km) +250m 4:34 / km
shoes: Mizuno Precision 9

Good bye run in Magglingen after a day of packing cartons... I will miss this place.

Sunday May 24, 2009 #

25% off road, 75% road 1:35:00 12.0 km (7:55 / km) +950m 5:40 / km
shoes: Mizuno Rider 12

6am run up the Caval Drossa with Schüpi... one of those unforgettable morning runs with breath taking views.

Orienteering 30:00 5.0 km (6:00 / km) +250m 4:48 / km
shoes: Invo-8 Mudclaw 270 IV

Camp relay in Gola di Lago. Legs on fire, but not always 100% clean, not bad, though...

Orienteering 35:00 [1] 5.0 km (7:00 / km)
shoes: Invo-8 Mudclaw 270 IV

Warm up and cool down.

Saturday May 23, 2009 #

Orienteering 1:16:00 7.9 km (9:37 / km) +500m 7:18 / km
shoes: Invo-8 Mudclaw 270 IV

Set controls in Taverne and shadowed two of the guys in the team.

Friday May 22, 2009 #

100% trails and roads 1:19:00 14.2 km (5:34 / km)
shoes: Mizuno Ronin

Early morning track intervals at Tesserete before going out with the youngsters into the forest.
Not good times and not feeling to good. Not a really big wonder, slept too little the 2 last days, still recovering from my cold and not a best time of the day to do intervals.
Times:
3x1200m (3:31, 3:38, 3:42) 2.5min rest
6min rest
3x300m (49s, 50s, 48s) 50sec rest
6min rest
3x800m (3x 2:25)
2.5min rest
3x200m (3x31s) 50sec rest

Orienteering 45:00 [1] 5.9 km (7:38 / km) +250m 6:18 / km
shoes: Invo-8 Mudclaw 270 IV

Shadowing my youngsters during an O training in the Ticino... crossed 12 times the Swiss-Italian border during this training!

C • Kewl! 3

Town orienteering 11:00 [4]
shoes: Mizuno Rider 12

Town o training in Sonico... wow, really cool Ticinese town. Technically on the limit the whole time.

100% trails and roads 55:00 [1] 10.8 km (5:06 / km) +380m 4:20 / km
shoes: Mizuno Rider 12

Ran from Tesserete to Sonico to the town o training and back... felt quite tired... mmh, I wonder why.

Thursday May 21, 2009 #

100% trails and roads 45:00 7.5 km (6:00 / km) +300m 5:00 / km
(sick) shoes: Mizuno Rider 12

Test run. Nose still full of mucus, but feeling quite good running. Especially when I am considering that I spent the day outside in the sun coaching my youngsters at their selection race for the EYOC... as I have 3 athletes running, I got 3 times nervous instead of just once like when I am running.

Quite a few running drills integrated in the run to loosen up my "museum syndrom" leg pain.

Wednesday May 20, 2009 #

Note
(sick)

Knives in my throat, I decided to use my few spare minutes for resting instead of training.
Travel to the Ticino with the regional youth team, of which I am the coach... 6 hours of tough, but beautiful driving through the Simplon.

Tuesday May 19, 2009 #

100% trails and roads 41:00 [1] 7.0 km (5:51 / km) +220m 5:04 / km

Early morning run... the summer definitely arrived :-)

100% trails and roads 1:24:00 15.3 km (5:29 / km)
shoes: Mizuno Ronin

2x10x200m with Christophe.
Louis Heyer who coaches me told me to run them in 30sec. I didn't believe I would be able to run that fast... well, it does help when someone tells you what you are able to run.
Times: always 30sec with the exeption of the 4 first which were 1-2sec slower and the 2 last ones being 1-2 sec faster.
Rest: 1.5min/10min.

Monday May 18, 2009 #

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

Strength training in Bern.
Took it a little easier because I haven't practiced jumps and weight training for a while... and I don't necessarily enjoy the following sore muscles when I am not used to do such training.

100% trails and roads 1:08:00 13.4 km (5:04 / km) +400m 4:25 / km
shoes: Mizuno Rider 12

Evening run.

Sunday May 17, 2009 #

100% trails and roads 55:00 9.0 km (6:07 / km)
shoes: Mizuno Rider 12

Warm up and cool down for the race.

Town orienteering 13:00 [5] 3.5 km (3:43 / km)
shoes: Mizuno Ronin

Selection race for the WC in Finland and Norway. Sprint in Gelterkinden, town O.
Quite alright, good speed (besides the first control where I loose 12 sec purely physically) and only one minor route choice mistake (7sec). I loose 34sec to Dani H... I have lost more before...

I finished again 4th... enough to bring a bag full of fine food (Echt-Bio) home, and now I also can write that it was enough to be selected for all the spring WC races :-). As I am not racing the NOC long distance I was actually not sure I would be able to race the NOC relay.

100% trails and roads 43:00 [1] 7.5 km (5:44 / km) +200m 5:04 / km
shoes: Mizuno Rider 12

Evening run. Feeling quite good... eager for some good training days ahead.

Saturday May 16, 2009 #

Orienteering 1:06:00 11.0 km (6:00 / km) +500m 4:53 / km

Selection race for the WC Fin + Nor. Long middle distance in Tête Plumée. Uh, tough tough forest... today too tough for me to find the flow... but I managed to limit my time lost... loosing 2min on Matthias Merz and finishing 4th.

100% trails and roads 55:00 7.0 km (7:51 / km)

Warm up and cool down for the race.

Friday May 15, 2009 #

Orienteering 45:00 7.5 km (6:00 / km)

O training in Macolin with some sprints.

Thursday May 14, 2009 #

100% trails and roads 22:00 [1] 3.5 km (6:17 / km) +100m 5:30 / km
shoes: Mizuno Rider 12

Jogging before the core strength.

Strength workout, body we 37:00 [1]

Tough core strength session.

100% trails and roads 49:00 9.2 km (5:20 / km) +250m 4:41 / km
shoes: Mizuno Rider 12

Evening run with 5 accelerations.

Wednesday May 13, 2009 #

Orienteering 45:00 7.2 km (6:15 / km) +250m 5:20 / km
shoes: Invo-8 Mudclaw 270 IV

Orienteering training in Chassagne. Similar terrain to our selection race that the Swiss team is running on next Saturday. I planned to run fast, but instead I was "slugging" through the woods. After lunch I forgot to eat until I started the training... which was 7 hours later and too many adrenalin kicks at work. My head was in the clouds and my legs out of cotton wool.

Tuesday May 12, 2009 #

100% trails and roads 1:22:00 14.5 km (5:39 / km)
shoes: Mizuno Ronin

Intervals with my 2 kenians, Christophe Stauffer and Jérôme Schaffner. I was still slower than my 2 rabbits, but in comparison to last week I felt quite a bit better... actually I might even feel in shape... got to enjoy surfing that wave.
The training:
-4x400m 1:08-1:06, getting faster after each interval. 1min rest
5min rest
-1000m 2:52
6min rest
-4x300m 00:48, 55sec rest
5min rest
-800m 2:17
6min rest
-2x200m 00:30, 30sec rest

The others did 1600m and 1200m instead of the 1000m and 800m. We decided I shall focus more on speed, that is why I took the shortcuts... to push harder.

C • cool stuff! 1

Monday May 11, 2009 #

100% trails and roads 27:00 [1] 4.8 km (5:37 / km) +120m 5:00 / km
shoes: Mizuno Rider 12

Morning jog.

100% trails and roads 33:00 [1] 5.7 km (5:47 / km)
(rest day) shoes: Mizuno Rider 12

Evening jog with some drills.

Sunday May 10, 2009 #

100% trails and roads 40:00 8.0 km (5:00 / km) +320m 4:10 / km

Warm up and cool down for the morning and evening training.

Orienteering 1:09:00 8.8 km (7:50 / km) +370m 6:29 / km

Orienteering in the west side of the Risoux. I have never been running there, and I just can't understand why, it is one of the most wonderful terrains I have ever visited. A mixture between Clermont Ferrand and nice Oslo terrain.

Orienteering 44:00 6.4 km (6:52 / km) +300m 5:34 / km

Middle distance in Prémanon. Best race this year, I would say :-).
Tough, green... but lovely terrain.
Felt strong physically and technically I managed to keep the time losses in a margin of seconds, eventhough the terrain was difficult.

Orienteering 50:00 5.0 km (10:00 / km) +200m 8:20 / km

Picking controls

C • don't you mean picking up c... 2

Saturday May 9, 2009 #

Orienteering 58:00 8.2 km (7:04 / km) +200m 6:18 / km

Orienteering in Fort des Rousses.

Orienteering 1:41:00 14.0 km (7:13 / km) +500m 6:07 / km

3x orienteering start full speed. Messed up every single time!
Map: Prémanon north

Setting controls at the end of the training.

Friday May 8, 2009 #

100% trails and roads 1:16:00 12.5 km (6:05 / km) +150m 5:44 / km
shoes: Mizuno Precision 9

7:30 am intervals:
2x8x200m. Rest 5'/1'.
Times between 30 and 32secs. Nice tough training.

C • 2x8x200 2

50% off trails, 50% road 20:00 [1] 3.0 km (6:40 / km)

Longish warm up with Sandra, checking out the Fort.

Orienteering 1:06:00 7.5 km (8:48 / km) +300m 7:20 / km

Orienteering in Fort du Risoux. A classic... wonderful!
Had my troubles... not the easiest terrain available.

Thursday May 7, 2009 #

100% trails and roads 1:05:00 13.5 km (4:49 / km) +500m 4:04 / km
shoes: Mizuno Rider 12

Early morning run.

Wednesday May 6, 2009 #

50% off trails, 50% road 37:00 [1] 5.5 km (6:44 / km)

Warm up and cool down.

Orienteering 32:00 6.4 km (5:00 / km)

Tried to race the women's course of the french selection race in Pfaffenweiher... didn't succeed to find a higher gear than the 3rd. Legs out of order, technically not superb and having no controls didn't help to get into a race feeling.

Tuesday May 5, 2009 #

100% trails and roads 1:03:00 13.3 km (4:44 / km) +290m 4:16 / km
shoes: Mizuno Rider 12

Morning run.

100% trails and roads 1:31:00 16.7 km (5:27 / km)

I actually planned to go on a o-map for some fun training... by the time I wanted to leave work I received an invitation to do intervals with Christophe Stauffer and Jérôme Schaffner... I couldn't resist the temptation, and went on the track in O-cloth and training shoes... by this time I didn't know want they had planned:
3x200m (31sec)
3x1200m (3:39-3:42)
3x300m (47-50sec)
3x800m (2:28-2:30)
3x200m (31-32sec)
Really good training. I am a little bit disappointed about my times... but that's how it is :-).

C • times? 5

C • intensity 2

Monday May 4, 2009 #

100% trails and roads 30:00 [1] 5.0 km (6:00 / km)
shoes: Mizuno Harrier

Strength workout, body we 30:00 [1]

Core strength. Felt really tired today... I was even proud about the little training.

Sunday May 3, 2009 #

100% off trails 30:00 [1] 4.6 km (6:31 / km) +100m 5:53 / km
shoes: Mizuno Harrier

Morning jog through some tough woods... trying to get again accustomed to run through the terrain.

100% trails and roads 1:20:00 15.4 km (5:12 / km) +200m 4:53 / km
shoes: Mizuno Precision 9

YEAH!
Did intervals and came back in 1 piece! I guess I am not injured anymore :-).

2x4x1km on a trail. Rest 1min between the intervals and 6min between the 2 sets.
Times between 3:16 and 3:06 (the last one, all out). Eventhough in the beginning running fast felt tough, interval after interval I felt better.

Saturday May 2, 2009 #

100% trails and roads 1:01:00 13.7 km (4:27 / km) +420m 3:52 / km
shoes: Mizuno Rider 12

My leg is getting better every day. I can't ask for more. Ran longer and faster than yesterday. A slight knot remains in my hamstring, but it is getting less pronounced.
Ran at a nice tempo the flat and uphills, jogging the downhills, as that is the toughest for my leg.

C • good! 1

100% off trails 37:00 [1] 5.5 km (6:44 / km) +290m 5:19 / km

Jogging through the woods... and my leg is doing better by the hour :-).

Strength workout, body we 35 [1]

Core strength.

Friday May 1, 2009 #

Bike or Hometrainer 1:34:00

Went up the Chasseral with my road bike (900m ascend...) to meet my brothers family and play in the snow.

100% trails and roads 56:00 11.3 km (4:57 / km) +300m 4:22 / km
(injured) shoes: Mizuno Precision 9

Test run. Parly I tried to run at a highish speed to test my leg. It didn't hurt, but I could feel some "knots" in my hamstring. It was a good feeling to run faster again, eventhough I still need to remain cautious.

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