Training Log Archive: SwisscheeseIn the 31 days ending Aug 31, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||||||
Wednesday Aug 31, 2011 #
6 AM
Rollerskiing 57:00 [1]
Early rollerski tour. Wonderful sunrise, but too tired/away in thoughts to fully enjoy it... need to be more attentive the next time.
7 PM
100% trails and roads 1:12:15 14.5 km (4:59 / km) +277m 4:33 / km
ahr:122 max:190 shoes: Mizuno Ronin
Track intervals with Christophe. 2000m relaxed (6:30), 2x300m in 48s with a short break, 1000m in 2:54 and 5x400m in 1:08 - 1:06... it was getting tough at the end.
Tuesday Aug 30, 2011 #
6 PM
100% trails and roads 39:11 [0] 7.27 km (5:24 / km) +165m 4:51 / km
shoes: Mizuno Rider 14
Evening jog. Very tired... wonder why.
Monday Aug 29, 2011 #
12 PM
100% trails and roads 44:00 [1] 7.32 km (6:00 / km) +303m 4:59 / km
Lunch break jog.
7 PM
100% trails and roads 1:06:14 11.57 km (5:43 / km) +335m 5:00 / km
ahr:128 max:179 shoes: Mizuno Ronin
2x5x300m intervals on the road, rest 100m jog in about 40s. I was able to push harder and harder through the interval. It was getting really tough but it was a nice feedback to drop seconds... usually I have to fight not to gain too many seconds at the last intervals.
Sunday Aug 28, 2011 #
12 PM
Orienteering 1:38:20 13.79 km (7:08 / km) +758m 5:36 / km
ahr:163 max:236
National O-meet on Ruosalp. Alpine terrain between 1500m and 2000m, above the tree line.
I raced quite well. My main time loss was a long route choice (to 13) where I decided to go straight along the steep slope instead of running around on the pass. I hoped the slope would have some cow/animal tracks, but instead it was slippery high alpine grass. I ost 1min20 there.
I'm satisfied that I was able to do a good job in the control area, as I felt like I always had 100% control. This way it felt almost easy orienteering.
I was able to win the race 1min40s in front of Baptiste. Nice to see 2 ANCO guys on top of the result list... ok, unfortunately Matthias Merz+Müller and Daniel H weren't able to come.
I raced quite well. My main time loss was a long route choice (to 13) where I decided to go straight along the steep slope instead of running around on the pass. I hoped the slope would have some cow/animal tracks, but instead it was slippery high alpine grass. I ost 1min20 there.
I'm satisfied that I was able to do a good job in the control area, as I felt like I always had 100% control. This way it felt almost easy orienteering.
I was able to win the race 1min40s in front of Baptiste. Nice to see 2 ANCO guys on top of the result list... ok, unfortunately Matthias Merz+Müller and Daniel H weren't able to come.
Saturday Aug 27, 2011 #
Note
Helped Sandra coach the Jugend Cup, which is a swiss championship of the different junior regional teams.
Unfortunately this year we were not so good and finished 7th. But next year we will kick ass :-)!!!
It was a long day, but as an athlete it is also inspiring to be once a coach. You actually perceive your racing habits a bit differently when you coach others. It helps to get a new point of view on how you do things.
Unfortunately this year we were not so good and finished 7th. But next year we will kick ass :-)!!!
It was a long day, but as an athlete it is also inspiring to be once a coach. You actually perceive your racing habits a bit differently when you coach others. It helps to get a new point of view on how you do things.
Friday Aug 26, 2011 #
Rollerskiing 1:10:00 [1] +700m
Climbed La Tourne with the rollerskis and took the postal bus down.
4 PM
100% trails and roads 1:12:11 13.07 km (5:31 / km) +440m 4:44 / km
ahr:125 max:164 shoes: Mizuno Rider 14
Afternoon run. Muscle and mind really tired. Sluggish, but I also didn't try to push as I planed to run slow.
Thursday Aug 25, 2011 #
Note
It's time to catch up on AP. After the WOC long distance race I had plenty of touring and socializing to catch up in Aix-les-Bains. Than on Monday I started to work... again... it took quite a lot of time and energy to get back in the rhythm. I am happy to have today's afternoon off from work.
12 PM
100% trails and roads 1:06:02 14.5 km (4:33 / km) +45m 4:29 / km
ahr:143 max:183 shoes: Mizuno Aero 9
Intervals with Christophe. Because he had lately some stomach troubles we decided to do only 6x3min instead of 8x. I was happy about this change of plan, as I am not yet feeling fully comfortable on the road.
Our speed was excellent. Despite the not optimal terrain we achieved to run 3:00min/km!
Our speed was excellent. Despite the not optimal terrain we achieved to run 3:00min/km!
5 PM
Rollerskiing 57:00 [1] +351m
The usual tour. After crashing coming home from the intervals I was surprised that I had found some new energy to enjoy the rollerskiing.
Wednesday Aug 24, 2011 #
7 PM
100% trails and roads 1:15:52 16.4 km (4:38 / km) +629m 3:53 / km
ahr:121 max:159 shoes: Mizuno Elixir
Rolling evening run. Oh, I have almost forgotten what a nice feeling it is to be running on a continuos, rolling pace on a flat asphalt road. Gorgeous scenery, watched the thunderstorm across the lake and had the sun shine on me, giving the strangest light and incredible rainbows.
Tuesday Aug 23, 2011 #
4 PM
100% trails and roads 1:03:00 12.11 km (5:12 / km) +43m 5:07 / km
shoes: Mizuno Aero 9
Track intervals with Christophe. I don't remember when was my last track interval, or even on the road. Was it in May?!? Anyway, I have some catching up to do, now that my body seems to be doing alright and that I don't have to prepare anymore a bush-O ;-).
We ran 5x300m all out, with 100m jogging as recovery. I ran the 300m in 50sec, I was a snail in comparison to Christophe who was easily 3-5sec faster. I felt a bit like a tractor on the track :-)... some work ahead.
We ran 5x300m all out, with 100m jogging as recovery. I ran the 300m in 50sec, I was a snail in comparison to Christophe who was easily 3-5sec faster. I felt a bit like a tractor on the track :-)... some work ahead.
Monday Aug 22, 2011 #
10 AM
100% trails and roads 40:00 [1] 7.2 km (5:33 / km) +280m 4:39 / km
shoes: Mizuno Elixir
Jogging
Saturday Aug 20, 2011 #
11 AM
100% trails and roads 1:29:00 [1] 9.56 km (9:19 / km) +1181m 5:45 / km
shoes: Mizuno Rider 14
Ran up with Joe and Chlai (Matthias K) from Aix-les-Bains to La Féclaz to watch the relay... the night was really short, but it felt good to go out and do this other run I have been wanting to do since our first training camp in the region.
Friday Aug 19, 2011 #
9 AM
100% trails and roads 1:50:00 [1] 11.0 km (10:00 / km) +1050m 6:46 / km
shoes: Mizuno Rider 14
Mt-Margeriaz with Chlai. This was my clear goal after my long distance WOC race, climb that hill and especially go down that impressive cliff towards north... I was not deceive. Great run.
Orienteering 34:00 [1] 4.0 km (8:30 / km) +20m 8:18 / km
Chai and I had to set controls for the model even of our relay boys... but it turned out that at every single feature there was already a control from the spectator races.
Wednesday Aug 17, 2011 #
Orienteering 2:17:00 18.0 km (7:37 / km) +700m 6:22 / km
The season goal. WOC long distance race.
Since the race, I have not yet looked back at the map. I gave everything on that day, and it took a little while for me to want to look back at it. It was fun in a really hard way, and I will do things like this over again, but this one was particularly devastating. The main reason was that I didn't sleep a single minute the night before the race. Unfortunately I have this every now and then. Of course, you really don't wish to have it before a race. But the anticipation of that great day you have been waiting for a long time, actually I had been fight for through injury was too much excitment for me to handle. In my bed I was relaxing, but my mind was just too awake in anticipation of having finally the d-day arrive. I did some mistakes the day before, though. I only went for a shortish run, so I was just not tired enough in the evening. The other thing is that I packed too much stuff in my day... basic mistake!!! I first watched the sprint qualifications, and too be honest, the fiasco of that event disturbed me deeply. And during the final sprint I agreed to spend 10-15mins with the TV. Well, instead I spent 2.5hrs commenting what the runners where doing... so while falling asleep, there were quite a lot of things I could think about how I should have said differently at the TV...
Anyway, the day of the race, when I could finally get out of bed, it took a tremendous work of overcoming until the start line. During the whole race I felt like on a cloud, doing clean orienteering was like a magic trick I had to do and phyiscally it was very tough to push. The good thing was, the longer the race went, the more tired I got, the more I felt like on a normal long distance race and I was able to find myself again with that way of feeling. I have never been happier to cross a finish line of an orienteering meet, it had been a huge effort. A few hours later I then crashed totally, OK, I did forget to eat anything, but certainly the show of strength of the last 24hrs asked its tribute.
I finished 8th, which is good. And I must say, eventhough it is only a slightly better placement than the last years, I am much happier with this performance. It was tough, but I succeeded in not giving in. Also, since the second I crossed the finish line, my mind already went to next years world champs. I am willing to try harder to be at my best next year. A medal would be magical. But in any case, I think it is the right moment for me now to give a final, all out run towards next the WOC.
Since the race, I have not yet looked back at the map. I gave everything on that day, and it took a little while for me to want to look back at it. It was fun in a really hard way, and I will do things like this over again, but this one was particularly devastating. The main reason was that I didn't sleep a single minute the night before the race. Unfortunately I have this every now and then. Of course, you really don't wish to have it before a race. But the anticipation of that great day you have been waiting for a long time, actually I had been fight for through injury was too much excitment for me to handle. In my bed I was relaxing, but my mind was just too awake in anticipation of having finally the d-day arrive. I did some mistakes the day before, though. I only went for a shortish run, so I was just not tired enough in the evening. The other thing is that I packed too much stuff in my day... basic mistake!!! I first watched the sprint qualifications, and too be honest, the fiasco of that event disturbed me deeply. And during the final sprint I agreed to spend 10-15mins with the TV. Well, instead I spent 2.5hrs commenting what the runners where doing... so while falling asleep, there were quite a lot of things I could think about how I should have said differently at the TV...
Anyway, the day of the race, when I could finally get out of bed, it took a tremendous work of overcoming until the start line. During the whole race I felt like on a cloud, doing clean orienteering was like a magic trick I had to do and phyiscally it was very tough to push. The good thing was, the longer the race went, the more tired I got, the more I felt like on a normal long distance race and I was able to find myself again with that way of feeling. I have never been happier to cross a finish line of an orienteering meet, it had been a huge effort. A few hours later I then crashed totally, OK, I did forget to eat anything, but certainly the show of strength of the last 24hrs asked its tribute.
I finished 8th, which is good. And I must say, eventhough it is only a slightly better placement than the last years, I am much happier with this performance. It was tough, but I succeeded in not giving in. Also, since the second I crossed the finish line, my mind already went to next years world champs. I am willing to try harder to be at my best next year. A medal would be magical. But in any case, I think it is the right moment for me now to give a final, all out run towards next the WOC.
Tuesday Aug 16, 2011 #
11 AM
100% trails and roads 31:00 [1] 5.52 km (5:37 / km) +138m 4:59 / km
I tried to run the sprint qualification by heart.
Monday Aug 15, 2011 #
Orienteering 1:13:00 [1] 9.0 km (8:07 / km) +300m 6:57 / km
Ran the O'Sportif course. It felt like taking part in a living comedy show. Everywhere in the forest people shouting and sharing map informations for the search of the precious controls.
Sunday Aug 14, 2011 #
100% trails and roads 25:00 [1]
(rest day) shoes: Mizuno Rider 14
Jogging with Dani.
I can uncheck my knee injury on AP. It has been several days now that I haven't felt it... is there anything better than being pain free after a longish injury? Unfortunately I cannot uncheck my plantar fasciitis... but it is getting better too.
I can uncheck my knee injury on AP. It has been several days now that I haven't felt it... is there anything better than being pain free after a longish injury? Unfortunately I cannot uncheck my plantar fasciitis... but it is getting better too.
Saturday Aug 13, 2011 #
Orienteering 1:48:00 14.0 km (7:43 / km) +500m 6:33 / km
WOC long distance qualifiaction.
I started off quite well until the long route choice to #5. I decided to take the right route, which was ok, eventhough in retrospective probably a bit slower than the left choice. But the main time loss occured while trying to find the control. I planed to do my attack of the control too complicated. Instead of running around and taking a trail which would bring me to the control, I decided to go straight. Unfortunately I didn't secure enough my approach, I was already a bit shaky when I wanted to see my attack point which was a reentrant. As I wasn't able to find the reentrant, I had to attack my control with nothing but my compass and crossing my fingers. I ran just by it, a couple of meters, but the slope with the control was very diffus, and after missing the control I had a long time to relocate. I didn't have the right plan to attack this control. The funny part is, that while I was chating with the IOF controller and I explained my mistake, he told me straight that the one reentrant I was searching as an attack point doesn't actually exist... well, so much for the necessity of laser scanned maps for big events when the terrain is so difficult to map.
On that control I lost 4min to the best time.
The rest of the course went well, with the exeption of a period with lower concentration on the way to 10 and 11 where I tried to find the controls more with luck than with skills, which cost me 1min40 of wandering around.
Finally I finished 4th, 4min10 behind Philippe Adamski who won our heat.
In the club championships I finished second, 20 second behind Tero.
But in the family champs I succeeded in beating Ross, who I am sure could have done much better, after I have seen how well he had run when I was shadowing him in Pré Poulain.
I started off quite well until the long route choice to #5. I decided to take the right route, which was ok, eventhough in retrospective probably a bit slower than the left choice. But the main time loss occured while trying to find the control. I planed to do my attack of the control too complicated. Instead of running around and taking a trail which would bring me to the control, I decided to go straight. Unfortunately I didn't secure enough my approach, I was already a bit shaky when I wanted to see my attack point which was a reentrant. As I wasn't able to find the reentrant, I had to attack my control with nothing but my compass and crossing my fingers. I ran just by it, a couple of meters, but the slope with the control was very diffus, and after missing the control I had a long time to relocate. I didn't have the right plan to attack this control. The funny part is, that while I was chating with the IOF controller and I explained my mistake, he told me straight that the one reentrant I was searching as an attack point doesn't actually exist... well, so much for the necessity of laser scanned maps for big events when the terrain is so difficult to map.
On that control I lost 4min to the best time.
The rest of the course went well, with the exeption of a period with lower concentration on the way to 10 and 11 where I tried to find the controls more with luck than with skills, which cost me 1min40 of wandering around.
Finally I finished 4th, 4min10 behind Philippe Adamski who won our heat.
In the club championships I finished second, 20 second behind Tero.
But in the family champs I succeeded in beating Ross, who I am sure could have done much better, after I have seen how well he had run when I was shadowing him in Pré Poulain.
Friday Aug 12, 2011 #
10 AM
Orienteering 49:36 5.82 km (8:31 / km) +236m 7:05 / km
ahr:126 max:149
Model event on "Creux qui Sonne". It was interesting to run in this terrain with the latest map. The discrepancy of the "old" map from this spring and the model event map from now is quite big. And the new map made the orienteering quite easier ;-).
I enjoyed the surfing through the forest. Very cool bit of forest.
I enjoyed the surfing through the forest. Very cool bit of forest.
Thursday Aug 11, 2011 #
11 AM
Orienteering 1:25:22 10.07 km (8:28 / km) +207m 7:41 / km
ahr:127
Oing in Le Grand Revard. Good and bad passages... as usual in this terrain :-). But twice I was almost growing roots to find the controls... uhm.
Wednesday Aug 10, 2011 #
Orienteering 1:20:00 8.5 mi (9:25 / mi) +520m 7:55 / mi
Travelled to the WOC. Training in Pré Poulain. First shadowed Ross for 20min, then I ran the women's selection race of the French and Norwegians. Back then I was not able to find the flow in the terrain, today it seemed quite doable. Nice feeling.
I was impressed by Ross' ability in this terrain, eventhough he hasn't trained much here. He naturally found the good (micro) route choices and seemed to navigate with confidence in this rough terrain. I remember that I had more troubles in the beginning.
I was impressed by Ross' ability in this terrain, eventhough he hasn't trained much here. He naturally found the good (micro) route choices and seemed to navigate with confidence in this rough terrain. I remember that I had more troubles in the beginning.
Tuesday Aug 9, 2011 #
Rollerskiing 55:00 [1]
The usual tour, Serroue-Montezillon-Crostand.
It turned out to be a long expedition. Every +-15min a friend in its car would pass me, stop and we would have a talk... funny experience.
It turned out to be a long expedition. Every +-15min a friend in its car would pass me, stop and we would have a talk... funny experience.
10 AM
100% trails and roads 22:00 [1] 3.98 km (5:31 / km) +121m 4:48 / km
shoes: Mizuno Aero 9
A bowl of air.
Monday Aug 8, 2011 #
Strength workout, body we 20:00 [1]
Basics
5 PM
100% trails and roads 53:00 [1] 9.18 km (5:46 / km) +303m 4:57 / km
shoes: Mizuno Precision 11
Chat run with Boris and showed him a bit around our forest... I planned a 20min jog, but time flew by.
Sunday Aug 7, 2011 #
Note
(rest day)
Oh gosh, I haven't felt that lazy for a long time. I tried to work on stuff, but my body was just revolting. Luckily Sandra and Boris got me going to some hot baths in Yverdon, it felt really good.
Saturday Aug 6, 2011 #
12 PM
Orienteering 1:22:30 11.12 km (7:25 / km) +268m 6:37 / km
ahr:140 max:182
Last stage of the SOW.
I took this race the most serious out of all. Last race before WOC, I wanted to put myself under pressure to feel comfortable with it on the D-day.
I started quite well, feeling aggressive but still having the control over the navigation. Then to #11 I made a 30-40second mistake, to #14 I also didn't run cleanly, but only lost 5 sec to the best time. But those mistakes were enough for me to get a bit frustrated about my performance and I started orienteering in a haste. Bigger mistakes followed, especially 1min on control #20.
In the finish I was a bit less then 1min behind Matthias Merz, 2nd. The good result showed me that the performance was ok. But I am not that happy about my reaction after loosing some time in the middle of the course.
The terrain was awesome!! Eventhough the scale was 1:7`500, I was still using a lot the magnifier. Because the runability was fairly good, it didn't feel like extreme orienteering, despite the intricate terrain.
I took this race the most serious out of all. Last race before WOC, I wanted to put myself under pressure to feel comfortable with it on the D-day.
I started quite well, feeling aggressive but still having the control over the navigation. Then to #11 I made a 30-40second mistake, to #14 I also didn't run cleanly, but only lost 5 sec to the best time. But those mistakes were enough for me to get a bit frustrated about my performance and I started orienteering in a haste. Bigger mistakes followed, especially 1min on control #20.
In the finish I was a bit less then 1min behind Matthias Merz, 2nd. The good result showed me that the performance was ok. But I am not that happy about my reaction after loosing some time in the middle of the course.
The terrain was awesome!! Eventhough the scale was 1:7`500, I was still using a lot the magnifier. Because the runability was fairly good, it didn't feel like extreme orienteering, despite the intricate terrain.
Friday Aug 5, 2011 #
10 AM
Orienteering 1:26:28 13.59 km (6:22 / km) +613m 5:12 / km
ahr:133 max:157 shoes: Inov-8 Oroc 280
SOW stage #5. Enjoyed the course in training tempo. Fun terrain.
Thursday Aug 4, 2011 #
10 AM
Orienteering 1:20:02 9.8 km (8:10 / km) +461m 6:37 / km
ahr:124 max:170
Interval training with Fäbu in Trin. 3x 7-10min.
I had some trouble. Tired, not focused and got stung by a wasp.
I had some trouble. Tired, not focused and got stung by a wasp.
Wednesday Aug 3, 2011 #
10 AM
Rollerskiing 1:24:15 14.79 km (5:42 / km) +854m 4:25 / km
ahr:137 max:155
Sagogn-Bargis with the rollerskis.
6 PM
100% trails and roads 1:09:44 14.37 km (4:51 / km) +525m 4:06 / km
ahr:132 max:179 shoes: Mizuno Rider 14
Laax-Lag da Cresta run.
Tuesday Aug 2, 2011 #
12 PM
Orienteering 1:13:00 10.8 km (6:46 / km) +427m 5:39 / km
ahr:147 max:183 shoes: Inov-8 Oroc 280
3rd stage of SOW. Orienteering on the recently melted glacier. Amazing!!!! Surfing like on intricate moonlandscape. Very good runnability, but sometimes dangerously rocky.
I raced the first 13 controls (19min), than I took it easy on the uphills and ran fast the downhills.
Andreas Ruedlinger won, I finished 3rd.
I raced the first 13 controls (19min), than I took it easy on the uphills and ran fast the downhills.
Andreas Ruedlinger won, I finished 3rd.
Monday Aug 1, 2011 #
10 AM
Rollerskiing 1:26:34 15.67 km (5:31 / km) +893m 4:18 / km
ahr:142 max:155
Sagogn-Bargis.
The last kms up to Bargis is the rollerskiers paradies: small road closed to traffic, good asphalt, nicely steep and breath taking views.
The last kms up to Bargis is the rollerskiers paradies: small road closed to traffic, good asphalt, nicely steep and breath taking views.
5 PM
100% trails and roads 1:08:43 12.19 km (5:38 / km) +375m 4:53 / km
ahr:121 max:148 shoes: Mizuno Rider 13
Evening jog. Easy.