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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  Orienteering26 33:54:38 172.26(11:49) 277.22(7:20) 6136
  100% trails and roads17 17:17:34 125.32(8:17) 201.69(5:09) 5449
  XC skiing, classical3 3:56:18 8.51 13.7 1312
  Strength workout, body we8 2:24:00
  Town orienteering3 2:05:10 14.74(8:29) 23.73(5:17) 320
  XC skiing, skating1 2:01:46 640
  100% off trails1 1:05:50 4.91(13:24) 7.91(8:19) 330
  Total58 62:45:16 325.75 524.24 14187
  [1-5]58 62:42:46

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Thursday Mar 31, 2011 #

10 AM

Orienteering 1:18:11 intensity: (30:34 @1) + (7:30 @2) + (27:22 @3) + (12:45 @4) 12.65 km (6:11 / km) +375m 5:23 / km
ahr:132 max:168 shoes: Inov-8 Oroc 340

Mass start with the VeVe boys in Moulin Mercenat. A bit faster then at night :-).
I am happy with my fast trainings the last days. No bigger mistakes. After a winter without orienteering I am getting back into an orienteering routine.
7 PM

Orienteering 1:12:47 intensity: (1:08:31 @1) + (4:16 @2) 9.57 km (7:37 / km) +138m 7:06 / km
ahr:120 max:148 shoes: Inov-8 Mudclaw 330 0

Night O in Aydat. Ah, just really fun training, eventhough I made one costy compass mistake.

Strength workout, body we 20:00 [1]

Some basic core strength waiting for the sun to set for the night o.

Wednesday Mar 30, 2011 #

10 AM

Orienteering 57:25 intensity: (21:29 @1) + (6:35 @2) + (22:00 @3) + (7:03 @4) + (18 @5) 9.53 km (6:01 / km) +189m 5:29 / km
ahr:136 max:173

Relay training in Lac Pavin. Started to feel better and better throughout the training. It felt like shaking out the slow trainings from the last days.
8 PM

Orienteering 1:00:58 intensity: (37:36 @1) + (18:24 @2) + (4:58 @3) 9.2 km (6:38 / km) +127m 6:12 / km
ahr:125 max:160 shoes: Inov-8 Oroc 340

Night O in Mt-Losier. Mass start with all the VeVe boys. Yeehaa, a fun game.

Tuesday Mar 29, 2011 #

Strength workout, body we 7:00 [1]

10 AM

Orienteering 2:19:40 intensity: (1:40:28 @1) + (5:56 @2) + (18:02 @3) + (9:12 @4) + (6:02 @5) 15.74 km (8:52 / km) +410m 7:51 / km
ahr:108 max:174 shoes: Inov-8 Mudclaw 330 0

Middle distance in Mt-Losier in the morning and corridor O in Volvic in the afternoon. Tired.

Monday Mar 28, 2011 #

5 PM

Orienteering 56:38 intensity: (56:15 @1) + (23 @2) 8.38 km (6:46 / km) +134m 6:16 / km
ahr:111 max:143 shoes: Inov-8 Mudclaw 330 0

Contour map training. Perfect flow in the beginning, then let my concentration down for a little while on a long leg and blew the great experience into a tough relocation exercices.
8 PM

Orienteering 1:00:21 intensity: (59:22 @1) + (59 @2) 7.61 km (7:56 / km) +111m 7:24 / km
ahr:120 max:144 shoes: Inov-8 Mudclaw 330 0

Night O in Aydat... managed to do a 180 degree mistake :-).

Sunday Mar 27, 2011 #

10 AM

Town orienteering 37:41 intensity: (20:04 @1) + (2:34 @2) + (4:03 @3) + (3:59 @4) + (7:01 @5) 7.51 km (5:01 / km) +92m 4:44 / km
ahr:118 max:176 shoes: Mizuno Precision 11

Sprint training in Clermont-Ferrand
4 PM

Orienteering 2:08:21 intensity: (1:55:23 @1) + (10:43 @2) + (2:15 @3) 17.02 km (7:32 / km) +310m 6:55 / km
ahr:84 max:157 shoes: Inov-8 Mudclaw 330 0

Setting controls in Vulcania on Sunday and then running the rest of the course on Monday. Both trainings together.

Saturday Mar 26, 2011 #

Strength workout, body we 20:00 [1]

10 AM

Orienteering 1:02:50 intensity: (41:39 @1) + (18:56 @2) + (2:15 @3) 10.38 km (6:03 / km) +293m 5:18 / km
ahr:113 max:156

Middle distance training in Lac Pavin. Ran in middle tempo.
5 PM

Orienteering 1:19:35 intensity: (1:12:35 @1) + (7:00 @2) 13.0 km (6:07 / km) +111m 5:52 / km
ahr:125 max:149 shoes: Inov-8 Mudclaw 330 0

Multiple control course in Aydat.

Friday Mar 25, 2011 #

1 PM

Orienteering 1:20:00 [1] 6.22 km (12:52 / km) +377m 9:53 / km
shoes: Inov-8 Mudclaw 330 0

Run/walk in Montagne de Bange. On the way to the training camp with the VeVe boys.

Thursday Mar 24, 2011 #

12 PM

100% trails and roads 52:53 intensity: (44:27 @1) + (3:57 @2) + (4:29 @3) 10.38 km (5:06 / km) +352m 4:21 / km
ahr:132 max:161 shoes: Mizuno Rider 13

Lunch break run
6 PM

100% trails and roads 1:16:02 intensity: (40:59 @1) + (8:50 @2) + (10:41 @3) + (8:00 @4) + (7:32 @5) 14.53 km (5:14 / km)
ahr:126 max:188 shoes: Mizuno Ronin

Intervals with the CEP. 2x (400m, 500m, 600m, 500m, 600m, 400m, 1000m). Rest 45sec and 6 minutes between the 2 series. I wasn't fast on the short stuff, but I was content to be able to run the 1k under 3min with the prior effort.
C • nice 1

Wednesday Mar 23, 2011 #

7 AM

XC skiing, classical 54:40 intensity: (54:12 @1) + (28 @2) 13.7 km (3:59 / km) +350m 3:32 / km
ahr:118 max:147

Earliesh rollerskiing.
7 PM

Orienteering 1:48:10 intensity: (1:42:38 @1) + (4:28 @2) + (39 @3) + (19 @4) + (6 @5) 15.79 km (6:51 / km) +529m 5:52 / km
ahr:112 max:171 shoes: Inov-8 Oroc 340

Clubs night training in our backyard forest Serroue. Set three controls on the way up and picked several up on my way back. Finally it was a pretty long training.
A bit tired.

Tuesday Mar 22, 2011 #

Strength workout, body we 22:00 [1]

Followed by basic core strength.
6 PM

100% trails and roads 1:25:56 intensity: (1:09:51 @1) + (16:05 @2) 17.82 km (4:49 / km) +478m 4:15 / km
ahr:131 max:165 shoes: Mizuno Rider 13

Evening run.

Sunday Mar 20, 2011 #

10 AM

Orienteering 2:23:35 intensity: (20:55 @1) + (10:21 @2) + (1:20:40 @3) + (19:43 @4) + (11:56 @5) 29.23 km (4:55 / km) +845m 4:18 / km
ahr:154 max:181 shoes: Inov-8 Oroc 280

Tomila: long distance mass start race in Switzerland. No forkings. This year it counted as the first national event of the season.
I felt strong and was able to increase enough the tempo at the end to punch the last control ahead and finish in front. Nice.
I must admit, though, that I didn't take an active role in the first 3/4 of the race. I left too late the competition center and consequently raced to the start where I got 30 seconds after the mass start. So once I got in touch with the lead I let myself relax a little... to strike at the end.
C • Congratulations! 2

Saturday Mar 19, 2011 #

3 PM

Orienteering 45:00 [1] 4.63 km (9:43 / km) +191m 8:03 / km
shoes: Mizuno Harrier II

Setting controls in Magglingen.
I am helping Sandra coach the regional team over the weekend. We are doing a training camp over the weekend. Today I was really tired and I was happy that I could take it easy setting the controls.

Friday Mar 18, 2011 #

Strength workout, body we 20:00 [1]

... followed by some core strength... finally I got this training in.
11 AM

100% trails and roads 44:44 intensity: (42:27 @1) + (2:17 @2) 7.6 km (5:53 / km) +311m 4:53 / km
ahr:122 max:149 shoes: Mizuno Precision 11

Morning jog...
7 PM

Orienteering 1:01:12 intensity: (24:56 @1) + (3:15 @2) + (21:04 @3) + (11:06 @4) + (51 @5) 11.73 km (5:13 / km) +360m 4:31 / km
ahr:127 max:172 shoes: Inov-8 Oroc 280

Regional night race in Längwald close to Biel. Had a clean race and was able to win.

Thursday Mar 17, 2011 #

100% trails and roads 2:00:00 intensity: (1:12:00 @1) + (12:00 @2) + (12:00 @3) + (6:00 @4) + (18:00 @5) 23.0 km (5:13 / km) +700m 4:32 / km
shoes: Mizuno Universe

Treadmill test in Macolin.
In the morning flat test. Nice curve, first improvement of my lactate treshold for many years... I'll take it.
In the afternoon I did the uphill test on the treadmill. 22% uphill. I ran 1min at 10.7kmh... which is a new record for me and for the test :-).
I'm not sure why I am in such a good shape :-), but it is nice.

Wednesday Mar 16, 2011 #

6 AM

100% trails and roads 1:06:00 [1] 13.0 km (5:05 / km) +378m 4:26 / km
ahr:164 max:203 shoes: Mizuno Precision 11

Morning jog... still need to do it a couple more times to get used to it again.
8 PM

100% trails and roads 46:14 intensity: (42:55 @1) + (3:19 @2) 7.13 km (6:29 / km) +301m 5:21 / km
ahr:124 max:153 shoes: Inov-8 Oroc 280

Evening run. Testing my new shoes... whimped out on my core strength... Sandra didn't believe me I would do it tomorrow... we'll see.

Tuesday Mar 15, 2011 #

7 AM

100% trails and roads 52:56 [1] 9.77 km (5:25 / km) +350m 4:36 / km
ahr:117 max:135 shoes: Mizuno Rider 13

Morning jog. Uh, I guess I'm not anymore used to run that early before breakfast. It was tough.
4 PM

100% trails and roads 1:21:16 intensity: (50:58 @1) + (6:40 @2) + (7:48 @3) + (5:16 @4) + (10:34 @5) 16.04 km (5:04 / km) +441m 4:27 / km
ahr:133 max:186 shoes: Mizuno Aero 9

Intervals with Baptiste and Christophe. 8xalmost 3km (in +- 3min). Rest 1.5min.
Feeling estonishingly well. Gorgeous running day: 17°C! Shorts and T-shirt.

Monday Mar 14, 2011 #

Strength workout, body we 20:00 [1]

Basic exercices.

Sunday Mar 13, 2011 #

Town orienteering 35:00 intensity: (16:00 @1) + (19:00 @4) 6.0 km (5:50 / km)
shoes: Inov-8 Mudclaw 330 0

Town sprint in Clermont-Ferrand.
2 PM

Orienteering 51:55 intensity: (50:27 @1) + (1:11 @2) + (17 @3) 6.86 km (7:34 / km) +127m 6:55 / km
ahr:115 max:163 shoes: Inov-8 Mudclaw 330 0

Redid the part of the previous day long distance where i had most troubles... it all makes sense and doesn't feel that difficult in a snail tempo and after analysing my mistakes I had done. Good experience.

Saturday Mar 12, 2011 #

9 AM

Orienteering 2:01:11 intensity: (37:18 @1) + (39:23 @2) + (41:54 @3) + (2:09 @4) + (27 @5) 14.32 km (8:28 / km) +229m 7:50 / km
ahr:145 max:173 shoes: Inov-8 Mudclaw 330 0

Long distance in Vulcania... running a race in this terrain has always made me wonder if I am once able to handle it... at least today I screwed up big time.
C • Stay positive 4
7 PM

Orienteering 1:15:52 [1] 9.31 km (8:09 / km)
ahr:130 max:156 shoes: Inov-8 Mudclaw 330 0

Night course in Aydat... it is more like a game than a sport.

Friday Mar 11, 2011 #

9 AM

Town orienteering 52:29 intensity: (26:55 @1) + (9:31 @2) + (13:17 @3) + (2:44 @4) + (2 @5) 10.22 km (5:08 / km) +228m 4:37 / km
ahr:122 max:170 shoes: Inov-8 Mudclaw 330 0

Sprint training in Besse en Chandesse. Cute little town. Tried to push... a bit tired.
3 PM

Orienteering 1:39:29 intensity: (1:20:04 @1) + (19:14 @2) + (11 @3) 11.11 km (8:57 / km) +98m 8:34 / km
ahr:128 max:158 shoes: Inov-8 Mudclaw 330 0

O-training in Montlosier. Many controls O followed by a corridor.

Thursday Mar 10, 2011 #

9 AM

Orienteering 1:31:36 intensity: (57:54 @1) + (6:01 @2) + (11:57 @3) + (6:20 @4) + (9:24 @5) 11.84 km (7:44 / km) +222m 7:04 / km
ahr:124 max:181

Czech relay in Volvic. Cool training. Basically it is a partner training where you do short relays all over the map. I was with Baptiste... got beaten by 1 point by Olav and Anders... mmh.
In total each athlet goes off for 10x about 3min chasing starts.
3 PM

Orienteering 1:15:52 [1] 8.71 km (8:43 / km) +73m 8:22 / km
ahr:122 max:139 shoes: Inov-8 Mudclaw 330 0

O training in Mazayes.
7 PM

Orienteering 35:33 [1] 3.6 km (9:52 / km) +78m 8:54 / km
ahr:112 max:136 shoes: Inov-8 Mudclaw 330 0

Night training in Aydat. Corridor Oing.

Wednesday Mar 9, 2011 #

10 AM

Orienteering 1:04:00 intensity: (59:04 @1) + (4:56 @2) 7.53 km (8:30 / km) +269m 7:13 / km
ahr:123 max:149

We arrived in Clermont-Ferrand. Training in Volvic... wow, this terrain is simply made for orienteering... when it doesn't get too stony and thorny.
4 PM

Orienteering 53:26 intensity: (22:28 @1) + (13:11 @2) + (12:40 @3) + (4:45 @4) + (22 @5) 7.38 km (7:14 / km) +145m 6:35 / km
ahr:125 max:171 shoes: Inov-8 Mudclaw 330 0

Middle distance in Montlosier.
Stomach pain, out of it physically and technically. Even managed to skip one control.
7 PM

Orienteering 45:40 intensity: (44:18 @1) + (1:22 @2) 4.32 km (10:34 / km) +86m 9:37 / km
ahr:122 max:145 shoes: Inov-8 Mudclaw 330 0

Redid the middle distance to understand my mistakes, but at night this time.

Tuesday Mar 8, 2011 #

12 PM

Orienteering 1:25:21 intensity: (1:20:39 @1) + (3:52 @2) + (50 @3) 11.56 km (7:23 / km) +309m 6:31 / km
ahr:121 max:156 shoes: Inov-8 Mudclaw 330 0

Left for a training camp with KOK and the Norwegian team. We are spending 5 days in Clermont Ferrand. On the way there we stopped at Geneva to do an orienteering training in an oak forest... I set 12 controls... it took me a bit longer than I thought...
6 PM

100% trails and roads 52:45 intensity: (51:46 @1) + (59 @2) 10.52 km (5:01 / km) +288m 4:25 / km
ahr:128 max:150 shoes: Mizuno Inspire 4

On the way to Clermont Ferrand we are spending a night in St-Etienne. We are spending the night up in the Region of le Pilat (Croix de Chaubouret)... I didn't know it was so beautiful! We arrived with the sunset, I hurried to grab my running shoes and climbed to the Crêt de la Perdrix. The forest is quite alpine and on the Crêt it reminded me of the top of a Fjell... surprising.

Monday Mar 7, 2011 #

12 PM

100% trails and roads 1:19:29 intensity: (50:08 @1) + (3:26 @2) + (8:24 @3) + (7:02 @4) + (10:29 @5) 16.39 km (4:51 / km) +197m 4:34 / km
ahr:134 max:177 shoes: Mizuno Wave Aero 7

Interval training with Christophe and Baptiste.
5x5min. Yep, my body functions again :-).

Sunday Mar 6, 2011 #

7 AM

XC skiing, skating 2:01:46 intensity: (1:46:37 @1) + (15:06 @2) + (3 @3) +640m
ahr:128 max:159

Sunrise ski with Stefan... wonderful Jura atmosphere along the ridge "La Tourne - La Vue des Alpes".
5 PM

100% trails and roads 1:19:20 intensity: (1:09:32 @1) + (9:48 @2) 16.78 km (4:44 / km) +449m 4:10 / km
ahr:134 max:151 shoes: Mizuno Rider 13

Run to Monika and Baptiste's to have "knödliki"... Czech bread cooked in water... it was worth the effort of running up to Boudevilliers.

Saturday Mar 5, 2011 #

12 PM

100% off trails 1:05:50 intensity: (40:25 @1) + (3:21 @2) + (9:34 @3) + (8:00 @4) + (4:30 @5) 7.91 km (8:19 / km) +330m 6:53 / km
ahr:134 max:180 shoes: Inov-8 Mudclaw 330 0

First interval since a long time.

5x4min intervals, rest 1min30.
Tried out a new 4min loop through some pretty rough forest. Steepish, rocky, bushy, a few cliffs to jump and lots of crap on the ground... challenging. Hopefully I can keep this loop also in the summer when the vegetation gets even thicker.
C • I am a bit curious 2
5 PM

XC skiing, classical 1:36:15 intensity: (52:00 @1) + (35:33 @2) + (8:42 @3) +511m
ahr:139 max:194

Because yesterday was so nice I had to go again. Skiing with the sunset into the night with my headlamp... a favorit of mine.

Friday Mar 4, 2011 #

3 PM

XC skiing, classical 1:25:23 intensity: (1:14:35 @1) + (9:53 @2) + (55 @3) +451m
ahr:128 max:158

Ski in Les Maillards.
6 PM

100% trails and roads 1:02:43 intensity: (43:19 @1) + (18:53 @2) + (13 @3) + (11 @4) + (7 @5) 12.74 km (4:55 / km) +413m 4:14 / km
ahr:133 max:173 shoes: Mizuno Rider 13

Evening run. It is really nice to have the energy to train again!

Thursday Mar 3, 2011 #

5 PM

100% trails and roads 42:36 intensity: (38:12 @1) + (4:24 @2) 9.0 km (4:44 / km) +116m 4:27 / km
ahr:134 max:167 shoes: Mizuno Rider 13

Evening run. Starting to feel better.
6 PM

Strength workout, body we 20:00 [1]

...followed by some core strength.

Wednesday Mar 2, 2011 #

Strength workout, body we 15:00 [1]

Basic core strength.
7 PM

100% trails and roads 23:54 intensity: (23:39 @1) + (15 @2) 3.81 km (6:16 / km) +232m 4:48 / km
ahr:122 max:141

Evening run. Lungs are recovering, almost no coughing anymore, but still too tired to train for real.

Tuesday Mar 1, 2011 #

12 PM

100% trails and roads 43:51 intensity: (2:00 @0) + (23:53 @1) + (17:58 @2) 8.01 km (5:28 / km) +330m 4:32 / km
ahr:135 max:186 shoes: Mizuno Rider 13

Jogging.
7 PM

100% trails and roads 26:55 intensity: (30 @0) + (25:40 @1) + (42 @2) + (3 @3) 5.17 km (5:12 / km) +113m 4:41 / km
ahr:120 max:154

Ran to my brothers who needed an emergency babysitter. Uh, having kids is a tough job!!!

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