Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending May 31, 2010:

activity	#	time	miles		km		+m
100% trails and roads	31	25:48:52	171.47	(9:02)	275.95	(5:37)	6161
Orienteering	19	20:16:38	103.75	(11:44)	166.98	(7:17)	4664
Strength workout, body we	4	1:20:00
Town orienteering	3	1:18:00	11.18	(6:58)	18.0	(4:20)	310
50% off trails, 50% road	1	36:00	2.49	(14:29)	4.0	(9:00)	150
Total	49	49:19:30	288.89		464.93		11285

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Monday May 31, 2010 #

100% trails and roads 40:00 7.0 km (5:43 / km)

Warm up and cool down.

Orienteering 59:00 [5] 11.0 km (5:22 / km) +400m 4:32 / km

Long distance quali race of the EOC. I lost some time on the route choice to the 2nd. Actually I didn't even notice my loss. I decided to run along the canyon because the hill sides seemed too steep/green. Obviously it was a bad choice as I almost lost a minute on that leg. Afterwards it went pretty well, I even took the lead of my heat in the middle of the race, but then my concentration sank and I started doing more and more mistakes. Close to the end I even searched a control for 2 valuable minutes... finally I finished 5th 2min50 behind Peter Oeberg.

C • Go Marc go 1

Sunday May 30, 2010 #

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

Warm up and cool down for the 2 sprints of the day.

Town orienteering 29:00 [5] 7.0 km (4:09 / km) +120m 3:49 / km
shoes: Inov-8 X-Talon II

EOC Sprints. Nice, I finished 8th... only 2 international runners beat me :-)... but I finished 6th Swiss!!!

Saturday May 29, 2010 #

Orienteering 48:00 [2] 7.0 km (6:51 / km) +200m 6:00 / km
shoes: Invo-8 Mudclaw 270 IV

Model event for the long.

5 PM

Orienteering 25:00 4.0 km (6:15 / km)
shoes: Inov-8 X-Talon II

Model event for the sprint.

Friday May 28, 2010 #

Orienteering 37:00 [1] 5.0 km (7:24 / km)

Model event for the european champs.

100% trails and roads 20:00 [1] 4.4 km (4:33 / km)
shoes: Mizuno Rider 12 II

Afternoon jog with Baptiste

Thursday May 27, 2010 #

Note

Travel to Primorsko where we will compete at the european champs. It located just a bit north of Istanbul on the Black sea.

Wednesday May 26, 2010 #

100% trails and roads 1:10:00 12.5 km (5:36 / km) +400m 4:50 / km
shoes: Mizuno Wave Aero 7

Interval training with Christophe. 4x2min uphill and 4x3min flat. Tired, I will need now the rest days before the european champs.

Tuesday May 25, 2010 #

100% trails and roads 39:00 [1] 7.1 km (5:30 / km)

Jog over lunch. Sandra made lasagne for lunch... I planed to run longer, but the thought of the Lasagne was difficult to get out of my mind so my tour got shortened.
Feeling a bit stiff in the beginning from the 5000m.

8 PM

100% trails and roads 1:25:00 [3] 19.5 km (4:22 / km) +420m 3:56 / km
shoes: Mizuno Rider 12 II

Evening run. Feeling great, it feels like the 5000m of the day before awoke some muscle fibers who want to roll on trails.
Did 10x100m at the end of the training.

Monday May 24, 2010 #

100% trails and roads 15:40 [5] 5.0 km (3:08 / km)
shoes: Mizuno Spikes MD

5000m track race in Zofingen. Time 15:40. Well, not such a good time. I knew I was not in a great "rolling" shape and I didn't prepare for that race, but it is about 15sec slower than what I wished for. On the other hand I wonder if I couldn't have been faster if the circumstances would have been a bit different (better pacing, less eat and wind)... oh well, it was a good training for the European champs starting next week.
Fabian Hertner ran 14:57 all alone, nice performance! Too bad all other A team members were missing. I was third of the team, Rafi Huber passed me in the last loop.

2 PM

100% trails and roads 55:00 10.0 km (5:30 / km)
shoes: Mizuno Rider 12 II

Warm up and cool down for the 5000m race.

Sunday May 23, 2010 #

12 PM

100% trails and roads 1:10:00 [2] 16.4 km (4:16 / km) +380m 3:50 / km

"Morning" run at a good speed.

8 PM

100% trails and roads 44:00 [1] 7.8 km (5:38 / km) +140m 5:11 / km

Evening jog with Sandra.

11 PM

Strength workout, body we 20:00 [1]

Core strength with Sandra.

C • at 11 pm!!!?? 2

Saturday May 22, 2010 #

1 PM

Orienteering 1:15:00 8.06 km (9:19 / km) +221m 8:11 / km
shoes: Inov-8 Mudclaw 270 V

O training on the map of Prémanon. Man this terrain is rough! Norwegian bush is peanuts in comparison.

6 PM

Orienteering 1:16:00 10.77 km (7:03 / km) +244m 6:20 / km
shoes: Inov-8 Mudclaw 270 V

Orienteering above les Rousses. I believe the map is called "Le Lac"... super nice terrain and certainly more enjoyable than in the morning.
I did 2x20min fast... feeling a bit "unsharp" but technically it went very well.

Friday May 21, 2010 #

Strength workout, body we 30:00 [1]

Core strength.

1 PM

100% trails and roads 20:00 [1] 3.5 km (5:43 / km) +60m 5:16 / km
shoes: Mizuno Rider 12 II

Little jog.

5 PM

100% trails and roads 1:10:19 11.85 km (5:56 / km) +800m 4:26 / km
ahr:140 max:160 shoes: Mizuno Rider 12 II

Run up to La Tourne... quite a bit faster than 2 days ago... didn't feel harder, though.

Thursday May 20, 2010 #

100% trails and roads 1:15:00 14.0 km (5:21 / km)
shoes: Mizuno Wave Aero 7

Track intervals. 2x200m(1min rest), 2x400m (1min rest), 3x1600m (3min rest). I ran the 1600m in +- 4min55sec... well well, I guess I am not in a track shape after 10 days of Trondheim terrain.

Wednesday May 19, 2010 #

7 AM

100% trails and roads 53:00 [1] 10.6 km (5:00 / km) +220m 4:32 / km
shoes: Mizuno Precision 9

Morning run.

9 PM

100% trails and roads 1:15:00 [2] 11.7 km (6:25 / km) +800m 4:47 / km
shoes: Mizuno Rider 12 II

Run up to La Tourne. Finished with the darkness taking over the day... peaceful atmosphere.

Tuesday May 18, 2010 #

7 AM

100% trails and roads 33:00 [1] 6.5 km (5:05 / km) +130m 4:37 / km
shoes: Mizuno Precision 9

Morning jog, easy.

6 PM

100% trails and roads 1:00:00 [3] 7.0 km (8:34 / km) +300m 7:04 / km
shoes: Mizuno Harrier II

Club training in Bois Vert... it was green :-), tough but pretty. Shadowed almost all juniors.

Monday May 17, 2010 #

Note
(rest day)

Rest day

Sunday May 16, 2010 #

100% trails and roads 30:00 [1] 4.0 km (7:30 / km)

Warm up and cool down of the race.

Orienteering 1:35:00 [5] 16.0 km (5:56 / km) +500m 5:08 / km

Norwegian long distance selection race and Craft Cup. Running a long distance race in the norwegian wilderness is just a great adventure. I had a quite good race, eventhough when I look at it more closely I see a few controls where I lost more time than I thought. In total I maybe lost 3 minutes. The stupidest time loss was when I lost my GPS and had to find it in the bushes... searched maybe for 20-30sec.
At the end I lost 5min30 on Omdal and finished 6th.

Saturday May 15, 2010 #

Orienteering 35:00 [5] 6.0 km (5:50 / km) +200m 5:00 / km

Middle distance Craft cup and selection race for the Norwegian. I messed up my start, searching #1 and 2. Than it went alright until the 3rd last control which I searched again. Loosing about 2min on those 3 controls. But my speed was not good enough today, I wasn't feeling confident enough and probably not fresh enough to run strong. I lost 3:40 on Daniel H and finished 11th.

100% trails and roads 40:00 5.0 km (8:00 / km)

Warm up and cool down for the race.

Friday May 14, 2010 #

Orienteering 42:00 [1] 5.5 km (7:38 / km) +120m 6:53 / km
shoes: Inov-8 Mudclaw 270 V

Model event for the norwegian national races we are going to compete in this weekend. Took it easy.

C • Congratulations! 2

Thursday May 13, 2010 #

3 AM

Town orienteering 18:00 [4] 4.0 km (4:30 / km) +70m 4:08 / km
shoes: Inov-8 X-Talon II

We planed to finish our sprint day with running the qualification race of the Norwegian champs just a few hours after the official race. Unfortunately they already picked up most of the controls by the time we went out to compete... too bad.
I tried to run hard, but my heart wasn't really into it.

C • 3 AM 2

100% trails and roads 26:00 [1] 4.0 km (6:30 / km)
shoes: Inov-8 X-Talon II

Warm up and cool down for the pm race.

10 AM

Town orienteering 31:00 [5] 7.0 km (4:26 / km) +120m 4:05 / km
shoes: Inov-8 X-Talon II

Sprint-cup. 3 shortish sprints,e.g. 1/4 final, 1/2 final and final. The French runners joined us for this training. Unfortunately I crossed a "discussable" unpassable fence and disqualified myself in the 1/2 final. I than started with the "loosers" and the other disqs, like Thierry G. I managed to run my forkings as fast as him and found myself together for the last bit of the none forked course. Then he beat me...

C • discussable uncrossable 6

100% trails and roads 1:15:00 7.0 km (10:43 / km)
shoes: Inov-8 X-Talon II

Warm up and cool down for the sprints in the morning.

Wednesday May 12, 2010 #

10 AM

Orienteering 1:54:00 14.0 km (8:09 / km) +400m 7:08 / km

Long distance training on the map of the Norwegian Champs from 2009... marvellous Fjell terrain. But there was still a lot of snow on top, so it got really tough :-)... but not less pretty for the eye, just the feet where suffering a bit.

4 PM

Orienteering 1:14:00 9.0 km (8:13 / km) +300m 7:03 / km

Micro-O training on the middle distance map of the Norwegian Champs 2009. Fun training and I managed to get all the controls right. After a few days training here I am feeling quite secure... a bit tired, though, and my feet weren't handling very well the snow+wet swamps... swamps socks wouldn't have been a luxury today.

Tuesday May 11, 2010 #

10 AM

100% trails and roads 45:00 6.0 km (7:30 / km) +200m 6:26 / km

Warm up and cool down from the middle distance.

Orienteering 42:00 [5] 6.5 km (6:28 / km) +230m 5:29 / km

Team intern middle distance race in Reppesasen. Terrain strongly contrasted between typical mellow Trondheim swamps, super steep slopes with cliffs, intricate forms and green areas. I lost quite often a bit of time with searching, unsecurities and wrong route choices. In total I lost 3min to Baptiste who won the race.

3 PM

Orienteering 1:15:00 [1] 7.5 km (10:00 / km) +300m 8:20 / km
shoes: Inov 8 Mudclaw 270I

Cliffhanger Orienteering training in Manen, the homeforest of NTNUI... tough tough, especially if the trails are taking away from the map.

C • be happy! 1

Monday May 10, 2010 #

10 AM

Strength workout, body we 15:00 [1]

11 AM

100% trails and roads 47:00 [1] 10.0 km (4:42 / km) +60m 4:34 / km

Jogging with the boys.

4 PM

Orienteering 1:22:00 [2] 11.0 km (7:27 / km) +200m 6:50 / km

Corridor orienteering training. Super bad weather... 0-2°C, heavy rain/snow. But awesome terrain.

Sunday May 9, 2010 #

10 AM

Orienteering 54:00 [5] 10.0 km (5:24 / km) +200m 4:55 / km

Relay training with/against the Norwegian national team. I went on the start and managed to come back with the leading group. Unfortunately the last control was misplaced and I was the last of the group to find it, so Holger and Lars S. were able to beat me. Anyway, it was great to run together with other people in this terrain to see how they do it... coming straight from Swiss forests I didn't feel to secure in my norwegian orienteering.

50% off trails, 50% road 36:00 [1] 4.0 km (9:00 / km) +150m 7:35 / km

Warm up and cool down for the relay.

3 PM

Orienteering 1:20:00 [1] 7.65 km (10:28 / km) +300m 8:45 / km

2nd training with the Norwegians.
Corridor O alternating with multiple controls course. Took it quite easy... actually I was really tired from the morning... I am not yet used to the tough (soft/steep) terrain (at least I hope, otherwise it will be a tough week).

Saturday May 8, 2010 #

8 PM

100% trails and roads 23:00 [1] 5.0 km (4:36 / km)
shoes: Mizuno Wave Aero 7

Travel to Norway, Trondheim, where we are having a 10 day training camp with the Swiss team. Small jogging after 12hrs of traveling.

9 PM

Strength workout, body we 15:00 [1]

Some gymnastics to straighten the limbs after a day of sitting.

Friday May 7, 2010 #

100% trails and roads 29:00 [1] 6.0 km (4:50 / km) +200m 4:09 / km
shoes: Mizuno Precision 9

Evening run.

8 AM

100% trails and roads 48:00 [1] 7.91 km (6:04 / km) +322m 5:03 / km
shoes: Mizuno Precision 9

Morning jog.

Thursday May 6, 2010 #

6 PM

100% trails and roads 1:07:29 11.36 km (5:56 / km) +34m 5:51 / km
ahr:117 max:176 shoes: Mizuno Wave Aero 7

CEP (track and field club) training. 3x4x400m. Rest 1min/5min. Most rounds in 70'', the last faster and finally in 64''.

Wednesday May 5, 2010 #

8 PM

100% trails and roads 1:31:12 18.41 km (4:57 / km) +609m 4:15 / km
ahr:137 max:159 shoes: Mizuno Precision 9

Longish night run. Fortunately Sandra kicked me out when I came out of work...

Tuesday May 4, 2010 #

1 PM

100% trails and roads 58:12 11.88 km (4:54 / km) +416m 4:10 / km
ahr:137 max:163 shoes: Mizuno Precision 9

Run over lunch.

6 PM

Orienteering 42:38 7.0 km (6:05 / km) +349m 4:53 / km
ahr:101 max:166 shoes: Inov-8 Mudclaw 270 V

Club training in Tête Plumée. Not 100% fit yet, still fighting with the cold.

Monday May 3, 2010 #

12 PM

100% trails and roads 26:00 [1] 4.97 km (5:14 / km) +228m 4:15 / km
shoes: Mizuno Precision 9

Jogging.

Sunday May 2, 2010 #

12 PM

Orienteering 51:00 7.0 km (7:17 / km) +200m 6:23 / km
shoes: Inov-8 Mudclaw 270 V

Orienteering training in Prémanon, without controls.

7 PM

100% trails and roads 43:00 8.58 km (5:01 / km) +442m 3:59 / km
shoes: Mizuno Precision 9

Evening jog. Feeling better training after training. I believe I can start training harder.

Saturday May 1, 2010 #

Orienteering 1:50:00 [1] 14.0 km (7:51 / km) +300m 7:06 / km
shoes: Inov-8 Mudclaw 270 V

Orienteering on Mont-Tendre. Gorgeous terrain.

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