Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Jul 31, 2009:

activity	#	time	miles		km		+m
100% trails and roads	20	26:00:00	178.84	(8:43)	287.82	(5:25)	7225
Orienteering	11	10:52:00	63.19	(10:19)	101.7	(6:25)	3160
Strength workout, body we	9	8:19:00
100% off trails	3	5:29:00	19.32	(17:02)	31.1	(10:35)	1930
25% off road, 75% road	3	4:05:00	22.74	(10:46)	36.6	(6:42)	2560
50% off trails, 50% road	3	3:47:00	20.07	(11:19)	32.3	(7:02)	1800
Bike or Hometrainer	1	50:00
Aquajog	1	15:00
Total	31	59:37:00	304.17		489.52		16675

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Friday Jul 31, 2009 #

100% off trails 4:00:00 [1] 12.3 mi (19:31 / mi) +1400m 14:25 / mi

... after a short break on the Diavolezza hut (calling it a night would be exaggerated) we got up at 3:30 to climb the Mount Palu (3950m). This world of high mountains and glaciers was amazing. Jumping over the crevasses and the technical climbing went well, but on the 50-70cm wide ridges, the two eyes looking into a different abyss my knees became really soft.

After the 2nd half of the trip a thunderstorm surprised us. This wasn't too comfortable, especially when the ice axes started sizzling under the electrical tension... and actually Baptistes got so much ionized (correct term?) that for a split time of a second a huge flame covered his back!

Fortunately our guides Markus (my brother in law) and Lothar stayed on top of the situation and brought us home in one piece... and without being cremated.

The tour took us 8hrs3/4. But I guess only half of it can be logged as training.

C • impressive! 3

Thursday Jul 30, 2009 #

100% trails and roads 1:31:00 16.0 km (5:41 / km) +200m 5:21 / km
shoes: Mizuno Wave Aero 6

Multi national interval training with the Polish team, Marco and Gabriella and the 6 cheese.
4x1.1km on a trail with 25m of climb. Times: 3:31, 3:30, 3:28 and 3:33. Rest 1:30
Followed by track intervals (8min transfer jog to the track of St-Moritz)
3x1km in 3:05, rest 1:30.
4x200m in 00:30, rest 1:30.
Last week we did the same training. Then we were well rested. But today I was in average 5 sec faster in the forest intervals and up to 19 seconds faster on the track. Clearly I had better legs today. I also felt less exhausted at the end of the training.
Reasons: -acclimatisation to the altitude?
-last week I was sick the day after, did it affect me negatively?

C • Magic 3

Orienteering 52:00 7.8 km (6:40 / km) +170m 6:01 / km
shoes: Invo-8 Mudclaw 270 IV

Forest Sprint in God da Staz. Final competition of our 3.5 week altitude training camp.
Pretty good race, my legs were tired so running fast demanded more fighting than usual.
Good result, as I won with 56 seconds margin on Baptiste who was second.

100% trails and roads 1:15:00 6.1 km (12:18 / km) +900m 7:05 / km
shoes: Inov-8 Flyroc 310

Tikka climb at 10pm to the Diavolezza hut (2900m) with Marie Fasting, Ola Berger, Oystein Osterbo and Baptiste...

Wednesday Jul 29, 2009 #

25% off road, 75% road 1:04:00 8.9 km (7:11 / km) +910m 4:46 / km
shoes: Mizuno Precision 9

We ran up from Punt Muragl (bottom of the cable car going up to our accomodation) to Muottas Muragl (our hotel = top of the cable car). It took me 31minutes, as we planed to run 40 minutes uphill I continued until the time was over.
We ran in middle tempo. While warming up my legs felt quite stiff and tired... but the longer the effort went the better I felt.

Orienteering 1:19:00 10.3 km (7:40 / km) +420m 6:22 / km

I met Marco Seppi for a partner line-O in God da Staz.
When the legs are tired this rough terrain becomes a real challenge. I was happy to have someone with me to keep my fighting spirit working.

Tuesday Jul 28, 2009 #

Strength workout, body we 1:15:00 [1]
shoes: Inov-8 Flyroc 310

Strength training as usual: core strength, running drills, jumps and weight exercises.

100% trails and roads 1:41:00 [2] 22.5 km (4:29 / km) +600m 3:58 / km
shoes: Mizuno Rider 12

Run up the Val Bever and went a little further than Suvretta. Partly ferry tale forest... winding trail following a thundering glacial stream in an open pine forest.
We ran pretty fast in the long downhill... I can feel it a day later...

Monday Jul 27, 2009 #

100% off trails 49:00 6.3 km (7:47 / km) +280m 6:22 / km
shoes: Mizuno Harrier

Early morning jog with Fabian from Muottas Muragl. In vain we searched the ibex which is supposed to live in the mountain just behind our hotel.

100% trails and roads 1:25:00 15.5 km (5:29 / km) +530m 4:41 / km
shoes: Mizuno Wave Aero 6

Run up to Alp da Staz and higher. Every 9 minutes we would run 1min full speed, unless it was steep downhill. I enjoyed this training form = long run with bonus.

Sunday Jul 26, 2009 #

100% off trails 40:00 [1] 5.0 km (8:00 / km) +250m 6:24 / km
(rest day) shoes: Mizuno Harrier

Early morning jog/walk from the hotel into the mountain with Baptiste and Fabian. A perfect morning to do so. Clear blue sky, crisp air and frost on the grass... saw some mountain goats... but no Yeti.

C • Yeti in Hungary still? 2

Strength workout, body we 25:00 [1]

Core strength(25') + foot gymnastic(20')

Saturday Jul 25, 2009 #

Orienteering 1:25:00 11.6 km (7:20 / km) +370m 6:19 / km
shoes: Invo-8 Mudclaw 270 IV

O-intervals in S-chanf. 5x5-10min orienteering intervals. I did feel tired and I could sense it especially in the speed that my neurons were functioning. Felt like at the end of a long distance... so it was a good training for my WOC race. Several 10-15seconds mistakes.

Thomas Bührer is on holiday in the region and set Thursdays and todays high quality training for us... lucky us.

Friday Jul 24, 2009 #

Strength workout, body we 1:15:00 [1]
shoes: Mizuno Wave Aero 6

Core strength, jumps, running drills and weight exercises.

100% trails and roads 1:42:00 23.9 km (4:16 / km) +350m 3:59 / km
shoes: Mizuno Wave Aero 6

Run up the Val Bever with Fabian. Feeling quite good, it is good to feel again healthy.

Thursday Jul 23, 2009 #

100% trails and roads 40:00 4.5 km (8:53 / km) +100m 8:00 / km
shoes: Invo-8 Mudclaw 270 IV

Warm up and cool down for the middle distance.

Orienteering 41:00 6.6 km (6:13 / km) +330m 4:58 / km
shoes: Invo-8 Mudclaw 270 IV

Middle distance training in Ftan. We went full speed. Felt quite tired but fought alright until the half of the course. Than I started doing smaller mistakes and the 2nd last control I even searched 2min!!
At the finish I was 10 seconds slower than Fabian who was the fastest... but nobody did a very good race. Interesting course... with quite a it of climb... I hope I will be able to post the map soon.

100% trails and roads 1:00:00 12.7 km (4:43 / km) +200m 4:23 / km
shoes: Mizuno Rider 12

Afternoon jog in God da Staz and around the lake of St-Moritz.

Wednesday Jul 22, 2009 #

100% trails and roads 1:20:00 [1] 12.5 km (6:24 / km) +660m 5:04 / km
shoes: Mizuno Harrier

We travelled to the national Parc at Pass dal Fuorn.
1st jogging around Piz Daint. Quite easy pace.
I felt quite good for the first 40min, than I could feel that I am not totally healthy yet... but feeling already much better than yesterday.

100% trails and roads 43:00 [1] 6.9 km (6:14 / km) +260m 5:15 / km
shoes: Mizuno Rider 12

2nd jogging in the national parc... beautiful!

Tuesday Jul 21, 2009 #

Strength workout, body we 50:00 [1]
(sick) shoes: Mizuno Wave Aero 6

Yesterday I still felt invincible... and today I woke up with a sore throat and feeling not too good. It is amazing to see how fast health can change. Anyway, I took it easy today, so hopefully I will be able to fight that cold of very quickly.
Did some core strength, running drills and jumps with the others. I left the weight training out... as the long run in the afternoon :-(

Monday Jul 20, 2009 #

100% trails and roads 1:19:00 16.1 km (4:54 / km) +200m 4:37 / km
shoes: Mizuno Precision 9

Interval training with the Swiss and the Polish (they are also doing a altitude training camp in the Engadin) boys.
We first did 4x1.1km on trails in the forest, than we did 4x1km on the track.
The first 5 interval went well, then I just wasn't able to move fast anymore on the track... tough and disappointing times at the end.
4x trail km: 3:33, 3:35, 3:32, 3:35
4x track km: 3:00, 3:18 (!), 3:24(!), 3:20(!)

Orienteering 1:30:00 12.3 km (7:19 / km) +700m 5:42 / km
shoes: Invo-8 Mudclaw 270 IV

Cross O intervals in God da Staz. Super forest.
3x3:30 minutes uphill running on a trail (85m climb), than 3x downhill orienteering.
I felt quite a bit better than in the morning... maybe also this is more the type of terrain which suits me.

Sunday Jul 19, 2009 #

25% off road, 75% road 58:00 [3] 10.0 km (5:48 / km) +400m 4:50 / km
shoes: Mizuno Rider 12

Run around the Piz Lagalp with Baptiste... felt like we were running on a Tibetan plateau, because the air was thin but especially because of the little and fragile vegetation and because of the gigantic landscape.

Before we went on a via ferrata at 3100m altitude (Diavolezza)... really nice, gave us some appetite to do some real stuff, like climbing the mountains in the background.
A tourist picture at the start

On the first climb

Baptiste vs Indiana Jones...

C • Via ferrata 1

Saturday Jul 18, 2009 #

100% trails and roads 34:00 [1] 6.1 km (5:34 / km) +175m 4:52 / km
shoes: Mizuno Rider 12

Recovery jog in Pontresina followed by dip into the warm outdoor swimming... the whole thing accompanied by a gentle snowfall :-)

C • We waited for the snow to s... 1

Friday Jul 17, 2009 #

Strength workout, body we 1:15:00 [1]
shoes: Mizuno Precision 9

Core strength, secret russian running drills, jumps and weight training.

25% off road, 75% road 2:03:00 17.7 km (6:57 / km) +1250m 5:08 / km
shoes: Mizuno Harrier

La Punt-Fuorcla Muragl-Muottas Muragl with Baptiste and Fabian. We waited that it stops raining for the tour... after 30min of dry weather it started raining, hailing and thundering.
The rain excluded, amazing tour.

Thursday Jul 16, 2009 #

50% off trails, 50% road 59:00 7.5 km (7:52 / km) +450m 6:03 / km
shoes: Mizuno Harrier

Search some snow fields with Jostein and Baptiste to do slides.

100% trails and roads 40:00 5.5 km (7:16 / km) +100m 6:40 / km
shoes: Invo-8 Mudclaw 270 IV

warm up for the race.

Orienteering 48:00 7.5 km (6:24 / km) +400m 5:03 / km
shoes: Invo-8 Mudclaw 270 IV

O-race in god da Surlej. Tough course. Took a pretty bad route choice through very rough forest and some cliffs... adventuruous feeling. But my legs were good and I could win 3min before Fabian.

Wednesday Jul 15, 2009 #

100% trails and roads 1:16:00 18.1 km (4:12 / km) +70m 4:07 / km
shoes: Mizuno Precision 9

Interval training along the Inn. We ran a flat dirt road down and up.
First 20min middle tempo (3:30/km), than we turned around and jogged for 5min (rest) and finally we ran 15min full speed (3:22/km with some small hills) back. I didn't feel too good. "Fortunately" Fabian gave me a hard fight so that I had to run a fast tempo to keep him on the side of my shoulder. The training felt quite tough.

100% trails and roads 36:00 [1] 6.9 km (5:13 / km) +140m 4:44 / km
shoes: Mizuno Rider 12

Visited Mario the dentist in Scuol. We went for a jog together.

100% trails and roads 59:00 12.2 km (4:50 / km) +250m 4:23 / km
shoes: Mizuno Rider 12

Jogging with the boys in the woods of Schanf... ferry tale like forest... can't wait to orienteer there. Actually Baptiste, Fabian and I decided we will organize the WOC middle distance in 2023 in this forest...

Tuesday Jul 14, 2009 #

Strength workout, body we 1:20:00 [1]
shoes: Mizuno Wave Aero 6

25min core strength, russian running drills, jumps and leg strength training with weight.

Monday Jul 13, 2009 #

50% off trails, 50% road 1:53:00 16.9 km (6:41 / km) +1050m 5:06 / km
shoes: Mizuno Harrier

Val Viola. Couldn't resist the temptation to go into the mountains, so I had to train alone. But I didn't regret it, maybe my prettiest run this year.

C • no - i'm not 7

100% trails and roads 42:00 [2] 10.3 km (4:05 / km) +80m 3:56 / km
shoes: Mizuno Wave Aero 6

Rolling run around the golf course of Samedan. Running drills at the end.

Sunday Jul 12, 2009 #

100% trails and roads 1:22:00 18.57 km (4:25 / km) +200m 4:11 / km
shoes: Mizuno Wave Aero 6

Interval training with the boys (Fabian, Matthias and Baptiste).
2x (2x3min, 3x2min, 4x1min, rest 30sec/2min), rest between the sets 5min.
Feeling a little rusty in the beginning, than I could run quite well with the group.
Good training.

Strength workout, body we 24:00 [1]

Core strength.

Aquajog 15:00 [1]

Some strides to loosen the legs.

Saturday Jul 11, 2009 #

100% trails and roads 52:00 5.7 km (9:07 / km) +760m 5:28 / km
shoes: Mizuno Harrier

Punt Muragl-Muottas Muragl. Ran up from the bottom of the cable car to the top (our accomodation) on the Samedan side of the mountain.

Muottas Muragl, our accomodation for 3 weeks.

100% trails and roads 43:00 10.0 km (4:18 / km) +200m 3:55 / km
shoes: Mizuno Rider 12

Rolling run in God da Staz. Quite fast in the flat sections, faster than what I run when I go alone for a "normal" run. It is interesting to see how others train. Finalized the run with a few running drills.

Friday Jul 10, 2009 #

Strength workout, body we 1:15:00 [1]
shoes: Mizuno Precision 9

Running school, jumps and core strength.

100% trails and roads 41:00 8.75 km (4:41 / km) +120m 4:23 / km
shoes: Mizuno Rider 12

Jogging down in the "plain" at 1750m (we are living at 2450m).

Thursday Jul 9, 2009 #

100% trails and roads 1:22:00 12.9 km (6:21 / km) +800m 4:51 / km
shoes: Mizuno Rider 12

Jogging up to Muottas Muragl.

50% off trails, 50% road 55:00 7.9 km (6:58 / km) +300m 5:51 / km
shoes: Inov-8 Flyroc 310

Discovery run to Lej Muragl... got lost on the way back to the hotel...

C • Cool place to be training! 2

Wednesday Jul 8, 2009 #

Orienteering 50:00 [1] 6.6 km (7:35 / km) +270m 6:17 / km
shoes: Invo-8 Mudclaw 270 IV

O-stop in Trin, on the way to the Engadin where we are going for a high altitude training camp.
WOC 2003 middle distance terrain... I forgot how cool this terrain is.

Tuesday Jul 7, 2009 #

Bike or Hometrainer 50:00 [1]

Mountain bike chat tour with Zoe and Valentin.

Monday Jul 6, 2009 #

100% trails and roads 15:00 [1] 3.0 km (5:00 / km)
shoes: Mizuno Rider 12

Jog to my parents place.

Sunday Jul 5, 2009 #

100% trails and roads 30:00 5.0 km (6:00 / km)
shoes: Invo-8 Mudclaw 270 IV

Warm up and cool down of the race.

Orienteering 1:43:00 20.0 km (5:09 / km) +500m 4:35 / km
shoes: Invo-8 Mudclaw 270 IV

Long distance qualification race for the WOC.
Purely technically I ran quite well. I only did a couple of second mistakes. After the middle distance the day before that was my primary goal for today. So I can be happy. But on the route choices I lost more than 3 minutes.
I finished 3rd, 6min behind Dani H.

C • MARC @ WOC again 4

Saturday Jul 4, 2009 #

100% trails and roads 37:00 6.0 km (6:10 / km)

Warm up and cool down.

Orienteering 40:00 [5] 8.0 km (5:00 / km)

Middle distance test run for the WOC.
Pretty good start, but than I do a 45sec mistake to #10 and 1:30 to the 2nd last control, where I dropped from the 3rd to the 8th place! Too bad.
Finally I loose almost 4min to Matthias Merz!!

Friday Jul 3, 2009 #

Orienteering 37:00 [1] 5.0 km (7:24 / km)
shoes: Invo-8 Mudclaw 270 IV

Model event for the long and the middle.

Thursday Jul 2, 2009 #

100% trails and roads 1:15:00 11.0 km (6:49 / km)
shoes: Inov 8 X-talon I

Warm up and cool down for the 2 sprints.

Orienteering 14:00 [5] 3.0 km (4:40 / km)
shoes: Inov 8 X-talon I

1st WOC sprint qualification race, Langenthal.
Searched 10sec the first control, left the control in a little bit a wrong direction and ended up in a raspberry field which was mapped white... I was stupid enough to run through there a 2nd time on a different route choice. I lost 2x15 sec fighting through those thorns. Other than that I had a fourth time loss of about 15 seconds where ran a long stretch through the forest instead of doing a small detour to run on a trail.
I finished 12th, 1min50 behind Dani H.
... not a good performance.

Orienteering 13:00 [5] 3.0 km (4:20 / km)
shoes: Inov 8 X-talon I

2nd sprint team trial, Lööliwald Herzogenbuchsee.
OK, this went much better. Very tight race.
Finished 4th, 29 seconds behind Dani H.

Wednesday Jul 1, 2009 #

100% trails and roads 20:00 [1] 4.0 km (5:00 / km) +70m 4:36 / km
shoes: Mizuno Rider 12

Lunch break jogging.

Strength workout, body we 20:00 [1]

...followed by some core strength

100% trails and roads 40:00 [1] 7.1 km (5:38 / km) +260m 4:46 / km
shoes: Mizuno Rider 12

Evening jog with Baptiste.

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