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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Aug 31, 2009:

activity # timemileskm+m
  Orienteering14 15:45:00 98.05(9:38) 157.8(5:59) 4870
  100% trails and roads18 12:23:19 88.23 142.0 2520
  50% off trails, 50% road4 3:21:00 18.02(11:09) 29.0(6:56) 950
  Strength workout, body we6 1:43:00
  100% off trails1 54:00 6.21(8:41) 10.0(5:24) 200
  Total28 34:06:19 210.52 338.8 8540

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Monday Aug 31, 2009 #

100% trails and roads 10:00 [1] 2.0 km (5:00 / km)

Traveled to Trondheim.
A week after the 09 WOC we are turning the page and look forward to WOC 10. We are doing a 8 days training camp with the whole team (25 people).

Orienteering 54:00 [3] 7.0 km (7:43 / km) +150m 6:58 / km
shoes: Inov-8 Mudclaw 270 V

O training in Vikasen. Stiff legs from the flight.

Sunday Aug 30, 2009 #

50% off trails, 50% road 35:00 intensity: (20:00 @1) + (10:00 @2) + (5:00 @3) 4.0 km (8:45 / km) +250m 6:40 / km
shoes: Inov-8 Mudclaw 270 V

Warm up for the race.

Orienteering 1:08:00 intensity: (28:00 @4) + (40:00 @5) 13.0 km (5:14 / km) +470m 4:26 / km
shoes: Inov-8 Mudclaw 270 V

Nat. A race in the forest of Zugerberg. Revival of my first WOC race. In 2003 I ran there the long distance quali.
Pretty steep and tough course. Had some problems finding the hidden controls, but all in all it was quite good. Unfortunately there were no other A team members at the race and I could win ahead of Andreas Müller.

Saturday Aug 29, 2009 #

100% trails and roads 31:00 [1] 5.5 km (5:38 / km) +170m 4:53 / km
shoes: Mizuno Rider 12

Morning jog.

100% trails and roads 1:35:00 intensity: (1:21:00 @1) + (11:00 @2) + (3:00 @3) 19.7 km (4:49 / km) +700m 4:06 / km
shoes: Mizuno Harrier

Coached the relay of the "Jugend cup". In the evening I went on a longer run above the mountains of Zug.

Friday Aug 28, 2009 #

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

Short O2 morning jog.

Thursday Aug 27, 2009 #

100% trails and roads 53:00 intensity: (46:00 @1) + (7:00 @2) 10.4 km (5:06 / km) +270m 4:31 / km
shoes: Mizuno Rider 12

Evening run

Wednesday Aug 26, 2009 #

100% trails and roads 29:00 intensity: (24:00 @1) + (5:00 @5) 5.0 km (5:48 / km) +80m 5:22 / km
shoes: Mizuno Wave Aero 7

5x1min fast, 30'' recovery.

Tuesday Aug 25, 2009 #

100% trails and roads 29:00 [1] 4.0 km (7:15 / km)
shoes: Mizuno Rider 12

Jogging with Sandra.

Sunday Aug 23, 2009 #

Orienteering 2:04:00 intensity: (10:00 @1) + (10:00 @2) + (1:44:00 @5) 20.0 km (6:12 / km) +700m 5:17 / km

WOC longdistance. Well, well, I just wasn't in shape the 2 last weeks... and today was no exception.
Ended 12th, 7min40 behind.

Saturday Aug 22, 2009 #

Orienteering 45:00 [1] 6.5 km (6:55 / km) +200m 6:00 / km
shoes: Inov-8 Mudclaw 270 V

Model Event long final WOC.

Friday Aug 21, 2009 #

100% trails and roads 27:00 [1] 5.6 km (4:49 / km)
shoes: Mizuno Wave Aero 6

Morning jog.

100% trails and roads 19 [1] 3.7 km (5 / km)
shoes: Mizuno Wave Aero 6

Evening jog.

Strength workout, body we 10:00 [3]

Core strength.

Thursday Aug 20, 2009 #

Orienteering 1:17:00 intensity: (55:00 @1) + (12:00 @4) + (10:00 @5) 13.0 km (5:55 / km) +250m 5:24 / km

O training in Torzo.

Wednesday Aug 19, 2009 #

100% trails and roads 20:00 [1] 4.5 km (4:27 / km)
shoes: Mizuno Wave Aero 6

Jog.

Orienteering 1:00:00 [1] 9.0 km (6:40 / km) +200m 6:00 / km

Ran parts of the long quali.

Tuesday Aug 18, 2009 #

100% trails and roads 30:00 [1] 6.0 km (5:00 / km)
shoes: Mizuno Wave Aero 6

jog.

Strength workout, body we 20:00 [1]

core strength.

Monday Aug 17, 2009 #

Orienteering 1:32:00 intensity: (30:00 @1) + (1:02:00 @5) 16.0 km (5:45 / km) +500m 4:58 / km
shoes: Inov-8 Mudclaw 270 V

Quali long distance. Legs not ready to fight. technically quite bad at the end... did I try to push too hard because my legs weren't feeling strong?!?

100% trails and roads 20:00 [1]
shoes: Mizuno Wave Aero 6

Recovery jog.

Sunday Aug 16, 2009 #

Orienteering 30:00 [1] 4.5 km (6:40 / km) +150m 5:43 / km
shoes: Inov-8 Mudclaw 270 V

Model middle distance.

Saturday Aug 15, 2009 #

Orienteering 48:00 intensity: (30:00 @1) + (10:00 @4) + (8:00 @5) 7.5 km (6:24 / km) +250m 5:29 / km
shoes: Inov-8 Mudclaw 270 V

Model event long distance. I tried to run fast for 15min...but my engine didn't wanted to. Felt rusty.

100% trails and roads 20:00 [1] 4.0 km (5:00 / km)
shoes: Mizuno Wave Aero 6

Jogging with Ross and Baptiste.

Strength workout, body we 13:00 [1]

Core strength

Friday Aug 14, 2009 #

100% trails and roads 25:00 [1] 4.5 km (5:33 / km)
(rest day) shoes: Mizuno Wave Aero 6

We travelled to Miskolc. Easy jogging when we arrived.

Thursday Aug 13, 2009 #

100% off trails 54:00 intensity: (31:00 @1) + (2:00 @2) + (4:00 @3) + (9:00 @4) + (8:00 @5) 10.0 km (5:24 / km) +200m 4:55 / km

2x10min intervals with Baptiste.
We ran in Serroue, Baptiste leading for 5min than I took over. Pretty cool training.

Strength workout, body we 20:00 [1]

Core strength

Wednesday Aug 12, 2009 #

100% trails and roads 43:00 intensity: (21:00 @1) + (10:00 @2) + (12:00 @5) 9.0 km (4:47 / km) +300m 4:06 / km
shoes: Mizuno Wave Aero 7

Intervals. 4x3min full speed.
Tested my knee. It went really well :-).

50% off trails, 50% road 1:26:00 intensity: (51:00 @1) + (35:00 @2) 16.0 km (5:23 / km) +400m 4:47 / km
shoes: Mizuno Harrier

La Vue-des-Alpes-Mt. Racine.
I forgot how beautiful the jura mountains are... especially on a beautiful, calm summer day.

Tuesday Aug 11, 2009 #

100% trails and roads 25:00 [1] 4.5 km (5:33 / km) +120m 4:54 / km
shoes: Mizuno Rider 12

Ran with Sandra to my parents to eat lunch.

100% trails and roads 34:00 intensity: (20:00 @1) + (14:00 @2) 6.6 km (5:09 / km) +200m 4:28 / km
shoes: Mizuno Rider 12

Ran back from my parents. Knee is still doing well.

Strength workout, body we 20:00 [1]

Core strength.

Monday Aug 10, 2009 #

100% trails and roads 43:00 [1] 7.3 km (5:53 / km)
shoes: Mizuno Rider 12

Jogging with Sandra. Actually this was a first test of my knee. The doc thinks it is the ligament going from the meniscus to the tibial bone which is bruised and can hurt a lot... but there is no need to rest.
Eventhough walking down/up stairs hurts a lot running is fine... crossing my fingers.

Sunday Aug 9, 2009 #

Note
(rest day)

Rest day. Went to the Spa with Sam and Sandra. Trying to relax my quad muscles. For the last week my right knee has been hurting quite a bit.

Saturday Aug 8, 2009 #

50% off trails, 50% road 34:00 intensity: (25:00 @1) + (4:00 @2) + (5:00 @3) 4.0 km (8:30 / km) +100m 7:33 / km
shoes: Invo-8 Mudclaw 270 IV

Warm up and cool down for the middle distance.

Orienteering 35:00 [5] 7.1 km (4:56 / km) +300m 4:04 / km
shoes: Invo-8 Mudclaw 270 IV

Middle distance and camp champs (last training before we are travelling home) in the neighboring terrain to the WOC middle and relay.
Quite good race, searched #2, a stone in a slope wihtout any other features for 40secs. Otherwise no big mistakes and good speed. I was the fastest, 1min ahead of Dani.

Friday Aug 7, 2009 #

Orienteering 1:15:00 intensity: (26:00 @1) + (31:00 @2) + (18:00 @3) 12.5 km (6:00 / km) +470m 5:03 / km

Partner "route choice" training with Dani in Nagybodsas.
So far every training during our camp is going better than the other... well, I started pretty bad performances...
Today I felt like I had the terrain under control and actually my foot didn't hurt anymore, that was nice!

Thursday Aug 6, 2009 #

50% off trails, 50% road 46:00 [3] 5.0 km (9:12 / km) +200m 7:40 / km

Warm-up and cool down for the 2 trainings.

Orienteering 43:00 intensity: (16:00 @4) + (27:00 @5) 8.5 km (5:04 / km) +250m 4:25 / km

Relay training in Vörös-to.
Starting to feel like I am orienteering, but still did too many unnecessary mistakes.

Orienteering 1:11:00 intensity: (5:00 @1) + (45:00 @2) + (21:00 @3) 12.6 km (5:38 / km) +380m 4:54 / km

Easy training in Szelca-Puszta. Map without trails.
Too nice of a training to run just slow. My foot hurt, though.

Wednesday Aug 5, 2009 #

100% trails and roads 1:02:00 intensity: (30:00 @1) + (15:00 @2) + (17:00 @3) 11.0 km (5:38 / km) +110m 5:22 / km

Warm up and cool down for the 2 trainings.

Orienteering 38:00 intensity: (13:00 @2) + (14:00 @3) + (7:00 @4) + (4:00 @5) 6.3 km (6:02 / km) +200m 5:12 / km

Middle distance in Tekenos. Catastrophe... not much went well, maybe 3 out of 16 controls.

Orienteering 17:00 [5] 3.4 km (5:00 / km) +100m 4:22 / km

Sprint.
OK, today my 2 trainings were the worst case scenario. My plantar fascitis and my knee hurt, it poured all it could, my legs and my head felt dead... consequently I was unable to orienteer.... mmmh. Let's say I learn a lot with such days.

Tuesday Aug 4, 2009 #

Orienteering 1:08:00 intensity: (43:00 @1) + (25:00 @2) 10.9 km (6:14 / km) +300m 5:29 / km

WOC training camp with the Swiss team in Miskolc.
First training at sunset in Nagybodzas.

Monday Aug 3, 2009 #

100% trails and roads 1:12:00 [1] 13.7 km (5:15 / km) +370m 4:38 / km
shoes: Mizuno Rider 12

Run with Christophe. 5 drills at the end.

Strength workout, body we 20:00 [1]

Core strength.

Sunday Aug 2, 2009 #

100% trails and roads 1:00:00 [1] 12.0 km (5:00 / km) +200m 4:37 / km
(sick) shoes: Mizuno Wave Aero 6

Run with my dad... him on his bike...

Sore throat, so I decided I won't run at the SOW sprint.

Saturday Aug 1, 2009 #

Note
(rest day)

Rest... really tired, especially because of the lack of sleep and a slight cold has visited me.

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