Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Aug 31, 2010:

activity	#	time	miles		km		+m
100% trails and roads	21	22:21:00	129.37	(10:22)	208.2	(6:26)	7311
Orienteering	9	10:52:02	59.05	(11:03)	95.03	(6:52)	2963
75% off trails, 25% road	1	6:40:00	23.41	(17:05)	37.67	(10:37)	2009
Strength workout, body we	3	51:00
50% off trails, 50% road	1	38:00	2.49	(15:17)	4.0	(9:30)
Town orienteering	1	33:00	3.73	(8:51)	6.0	(5:30)
Total	33	41:55:02	218.03		350.89		12283
[1-5]	33	39:55:02

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Tuesday Aug 31, 2010 #

12 PM

100% trails and roads 50:00 10.5 km (4:46 / km) +270m 4:13 / km
shoes: Mizuno Rider 12 II

Lunch break jog.

7 PM

100% trails and roads 1:34:00 18.0 km (5:13 / km) +460m 4:38 / km

Evening run. First 50min social run with Sandra, than some rolling speed on asphalt roads.

Monday Aug 30, 2010 #

7 PM

100% trails and roads 1:09:00 13.0 km (5:18 / km) +185m 4:57 / km
shoes: Mizuno Wave Aero 7

8x1km with Christophe with 1min rest. Good speed, especially partly under the rain.
Times between 2:55 and 3:01. I think I should measure the distance again... it seems a bit fast... or we are in a really nice shape...

Sunday Aug 29, 2010 #

Orienteering 1:33:00 12.0 km (7:45 / km) +590m 6:13 / km

Training with the regional O team. I was able to race with them there Mass start competition. After the race I set the course for the afternoon training. Feeling tired, I could fall asleep any moment... still under the effect of the jetlag?

Saturday Aug 28, 2010 #

Orienteering 1:30:00 [1] 12.0 km (7:30 / km) +300m 6:40 / km
shoes: Inov-8 Mudclaw 270 II

Training day the regional o team. Setting controls and shadowing.

Friday Aug 27, 2010 #

8 PM

100% trails and roads 1:10:00 13.0 km (5:23 / km) +244m 4:55 / km
shoes: Mizuno Rider 13

Longish warm up followed by 3x5min on asphalt and 6 acceleration. Gosh, legs were hurting after this training... haven't eaten asphalt for a while.

Thursday Aug 26, 2010 #

100% trails and roads 40:00 8.0 km (5:00 / km) +208m 4:25 / km

Jog accompagnied with my dad on the bike.

Wednesday Aug 25, 2010 #

Note

Travel home

Tuesday Aug 24, 2010 #

Note

Travel home

Monday Aug 23, 2010 #

3 PM

75% off trails, 25% road 6:40:00 [1] 37.67 km (10:37 / km) +2009m 8:23 / km
shoes: Mizuno Rider 12 II

Lost Creek loop with Sandra. A mix between running and hiking the steep uphills.
We have been told that this loop was one of the greatest runs ever... in hindsight, this is absolutely correct. It was like wandering through a lost paradise.

Saturday Aug 21, 2010 #

6 AM

100% trails and roads 20:00 [1] 5.0 km (4:00 / km) +50m 3:49 / km
shoes: Mizuno Wave Idaten 3

Warm up.

7 AM

100% trails and roads 2:12:00 [5] 21.2 km (6:14 / km) +2382m 3:59 / km
shoes: Mizuno Wave Idaten 3

Pikes Peak Ascent. This years race counted as the WMRA long distance challenge. Which represents like the "unofficial" long distance mountain running world champs. It has been said that the best Americans, Germans, Slowenians and Brits plus several individuals (like me) were on the starting line.
The race started off really fast. After a 1/3 we were all spread out. I was then 7th and no contact with any runners. Than I started catching one runner after the other. I was able to come as close to 50sec behind the leader, but then suddenly my head started spinning, and the lack of oxygen forced me to slow down by two gears. Finally Glen Randall was able to win with a margin of 2:50 ahead of me.
I am satisfied with my race. I paced myself very well and pushed hard until I hit the oxygen barrier. It is true, that by the end I didn't feel like I had given everything, but I would have had to spend more time in high altitude to prevent that.

Running at such altitude (finish at 4300m) was not hurting as I expected, my brain just didn't allow me to run fast, so I was able to finish with a smile and feeling quite tipsy.
I must say, that this race gave me the motivation to do once the marathon (running up and downhill) with a proper acclimatisation. In the finish my O2 saturation was 87%, Glen's was 99%.
The race was fantastic. Great atmosphere and superb surrounding.

C • Cheese in US 9

Friday Aug 20, 2010 #

4 PM

100% trails and roads 41:00 6.39 km (6:25 / km) +225m 5:27 / km
shoes: Mizuno Rider 12 II

Another jewel run. Ran up the Crags from our campsite... this time at 3100m. With such breath taking running opportunities it is impossible to taper for tomorrows race.

Thursday Aug 19, 2010 #

7 PM

100% trails and roads 1:24:00 [1] 13.04 km (6:26 / km) +424m 5:32 / km
shoes: Mizuno Rider 12 II

Jog with Sandra in the Tarryall. Fantastic scenery, but feeling really tired. I think I am paying the tribute for having slept over 3500m the last 2 nights.

Wednesday Aug 18, 2010 #

3 PM

100% trails and roads 1:52:00 [1] 9.88 km (11:20 / km) +851m 7:55 / km
shoes: Inov-8 Flyroc 310

Climbed from our campsite (Kyte lake) up the Mt Bross (14172 feet) and Mt Democrat. We started early and we felt quite awefull the whole way. Altitude sick and frozen.

11 PM

100% trails and roads 51:00 [2] 13.07 km (3:54 / km) +173m 3:40 / km
shoes: Mizuno Wave Aero 7

Rolling run in in the plains of Fairplay, at only 3000m :-).
I had to recover a few hours from our morning hike, head ache and feeling nautious. But after spending some time in lower altitude I started to feel much better and was able to do a good training.
In retrospective I was maybe going a bit too fast, but my heart rate was very low.

Tuesday Aug 17, 2010 #

6 AM

100% trails and roads 35:00 [1] 5.85 km (5:59 / km) +144m 5:20 / km
shoes: Mizuno Wave Idaten 3

I took advantage of the jetlag to do an early morning run in Fox Run park. Gorgeous little park.

6 PM

100% trails and roads 1:10:00 [1] 8.44 km (8:17 / km) +569m 6:12 / km
shoes: Inov-8 Flyroc 310

Discovery jog once we arrived with our camper in Kyte lake.

Monday Aug 16, 2010 #

Note

Travel with Sandra from Trondheim to Colorado Springs.
I got invited to run the Pikes Peak ascent on the 21.8. Eventhough it was quite close to the WOC I couldn't resist the temptation of doing such a great race and tour.
To have the best possible acclimatisation in the short period of time, we tried to spend as much time the highest possible. For that purpose and also to do some tourism, we were able to borrow a VW camper (from the old days, with the engine in the rear :-)
Our plan for the week:
Monday: arrival and sleeping in the Black Forest (2200m)
Tuesday: pick up of the VW van and travel to Kyte lake (3600m)
Wednesday: travel to Guanella pass (3500m)
Thursday: night at the Crags (3100m)
Friday: sleeping in Colorado Springs (1900m)
Saturday: Race
After the race we are planing in going back up in the mountains for some further tourism... and finally no need anymore to taper and to get stuck with only small loops.

Sunday Aug 15, 2010 #

4 PM

100% trails and roads 1:25:00 16.02 km (5:18 / km) +444m 4:40 / km
shoes: Mizuno Rider 12 II

Intervals after watching the WOC relay. Run 4 times up the jumping tower and twice the ski hill. It was good to let go some of my frustration.

Saturday Aug 14, 2010 #

11 AM

100% trails and roads 21:00 [1] 4.13 km (5:05 / km) +73m 4:40 / km

Little jog. I have to stay ready. I might be able to run tomorrows really.

Friday Aug 13, 2010 #

1 PM

100% trails and roads 3:30:00 12.34 km (17:01 / km) +285m 15:15 / km
shoes: Inov-8 Flyroc 310

Hike with my parents and Sandra. We got lost, but gorgeous.

Thursday Aug 12, 2010 #

Orienteering 1:40:00 [5] 16.0 km (6:15 / km) +700m 5:08 / km

WOC Long distance.
Well, I must say that it feels a bit like an anti climax, even with a bit of time since then.
We have been preparing this WOC for 2 years. We did wonderful trainings and often I felt really strong. I was very much looking forward for that race.
But never I could find joy in my orienteering that day. Whether I was searching the control in the circle or the terrain was crappy. I fought the best I could, but I never had a good feeling during the race.
I finished 12th. I guess my rank is ok, considering that this forest represents pretty much the terrain I am the worst in.

I was dreaming of pretty Trondheim marshes and intricate green controls in a wild forest. Instead it was a forest with high forestry work and many trails. I guess I should have known a bit better because of the old maps, but I didn't want to believe it would be that way.

Wednesday Aug 11, 2010 #

4 PM

100% trails and roads 43:00 [1] 6.86 km (6:16 / km) +182m 5:32 / km
shoes: Mizuno Rider 12 II

Recovery run. It couldn't be better... warm, sunny and gorgeous.

C • Marc, Bonne chance demain!! :-) 3

Tuesday Aug 10, 2010 #

50% off trails, 50% road 38:00 4.0 km (9:30 / km)

Warm up and cool down for the long quali.

Orienteering 58:00 [5] 9.0 km (6:27 / km) +380m 5:19 / km

WOC quali. Bad route choice to #4. Time loss ther 3min. I wanted to save some climb and went around a big hill... on a green steep slope: not fast! Otherwise quite solid race. I lost 4 min to François at the end.

8 AM

100% trails and roads 20:00 [1] 4.0 km (5:00 / km)
shoes: Mizuno Rider 12 II

Morning jog.

Monday Aug 9, 2010 #

100% trails and roads 20:00 [1] 3.5 km (5:43 / km)
shoes: Mizuno Wave Aero 7

Easy jog.

Strength workout, body we 15:00 [1]

Back exercises and some running drills.

Sunday Aug 8, 2010 #

10 AM

Orienteering 35:00 5.0 km (7:00 / km)

Model event quali.

Saturday Aug 7, 2010 #

Strength workout, body we 15:00 [1]

Some easy core strength.

10 AM

Orienteering 50:00 [1] 6.0 km (8:20 / km)

Model for the quali long.

5 PM

Orienteering 55:00 9.0 km (6:07 / km) +200m 5:30 / km

Scenic O training in Normarka. I went alone without controls... it was worth it.

Friday Aug 6, 2010 #

6 PM

100% trails and roads 54:00 12.48 km (4:20 / km) +142m 4:06 / km
shoes: Mizuno Wave Aero 7

Arrived in Trondheim. Rolling run... before hitting into the swamp the few next days :-)

Thursday Aug 5, 2010 #

100% trails and roads 20:00 [1] 3.5 km (5:43 / km)

Morning jog.

Strength workout, body we 21:00 [1]

Wednesday Aug 4, 2010 #

9 AM

Orienteering 1:18:29 10.78 km (7:17 / km) +279m 6:27 / km
ahr:135 max:165

Pre runner for the WMOC Long Quali #2. Feeling better, but still not 100%. Heart rate also in the basement.
But gosh, it was such a wonderful course and terrain... WOC level. OK, I might be a bit bios.

Tuesday Aug 3, 2010 #

9 AM

Orienteering 1:32:33 15.24 km (6:04 / km) +514m 5:12 / km
ahr:120 max:157 shoes: Inov-8 Mudclaw 270 V

Pre runner for the WMOC Long quali #1. Super tired, I am not sure why: coming back from the altitude, too little sleep too much helping for the WMOC, ??
Super fast, difuse and pretty forest.

Sunday Aug 1, 2010 #

Town orienteering 33:00 6.0 km (5:30 / km)
shoes: Mizuno Rider 12 II

Pre runer for the WMOC sprint final in Neuchatel.
Very cool to run a sprint in my home town with all the roads closed to the traffic. Seeing afterwards the thousands of orienteers in "our" city gave me shivers.

C • WMOC winning time estimates 4

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