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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  100% trails and roads27 30:49:09 221.58(8:21) 356.6(5:11) 12028
  Orienteering6 8:28:46 45.13(11:16) 72.63(7:00) 3393
  Rollerskiing3 3:42:31 27.18(8:11) 43.74(5:05) 2164
  Strength workout, body we8 2:41:03 0.14 0.23 4
  Total41 45:41:29 294.03 473.19 17589
  [1-5]40 45:25:39

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Friday Aug 31, 2012 #

12 PM

Strength workout, body we 30:43 [1] 0.06 km (8:31:57 / km) +2m 7:18:49 / km

Core strength.

100% trails and roads 23:14 [1] 4.59 km (5:03 / km) +113m 4:30 / km
shoes: Mizuno Enigma

Lunch jog.
6 PM

100% trails and roads 45:08 [1] 9.24 km (4:53 / km) +250m 4:18 / km

Evening run.

Thursday Aug 30, 2012 #

12 PM

100% trails and roads 42:41 [1] 8.43 km (5:04 / km) +199m 4:32 / km
shoes: Mizuno Enigma

Lunch jog.
6 PM

100% trails and roads 1:22:47 intensity: (45:35 @1) + (4:26 @2) + (14:25 @3) + (13:19 @4) + (5:02 @5) 15.0 km (5:31 / km) +963m 4:11 / km
ahr:134 max:173 shoes: Mizuno Aero 9 II

I was professionally in Bern and took advantage to make a revival training from my time when I was studying in Bern. Ran up to The Gurten twice in 4x4min intervals (total of 2x4x4min). During the 2min rest I would run back down. The Gurten was shorter than I remembered :-).
C • Yep, the Gurten is a good c... 1

Tuesday Aug 28, 2012 #

8 PM

Strength workout, body we 23:20 [1] 0.05 km (7:46:40 / km)

Core strength.

100% trails and roads 24:25 [1] 4.47 km (5:28 / km) +101m 4:55 / km

Recovery jog.

Monday Aug 27, 2012 #

11 AM

100% trails and roads 1:23:50 intensity: (54:13 @1) + (2:21 @2) + (12:05 @3) + (13:00 @4) + (2:11 @5) 16.63 km (5:02 / km) +385m 4:31 / km
ahr:131 max:171 shoes: Mizuno Ronin

3x10x (40sec fast-20sec jogging) intervals with Christophe.
Not feeling too fresh but that type of training was just about what I could handle today... now it's time to rest a bit.

Sunday Aug 26, 2012 #

12 PM

100% trails and roads 1:31:52 intensity: (1:31:42 @1) + (10 @2) 11.47 km (8:00 / km) +920m 5:43 / km
ahr:111 max:140 shoes: Mizuno Cabrakan

Last training in Beatenberg. Mountain jogging. Caught up to Sandra and we finished together... nice.

Saturday Aug 25, 2012 #

8 AM

100% trails and roads 40:12 [1] 5.97 km (6:44 / km) +287m 5:26 / km
shoes: Mizuno Harrier II

Morning jog into the Waldegg forest. Tough first 25 minutes. Muscles stiff and tired... I guess yesterdays training left some reminders in the legs. Sandra made breakfast ready while I went training... heaven :-)!
4 PM

100% trails and roads 1:54:57 intensity: (22:47 @1) + (36:00 @2) + (55:53 @3) + (17 @4) 25.14 km (4:34 / km) +764m 3:58 / km
ahr:142 max:165 shoes: Mizuno Aero 9 II

Simulation of a mini Jungfrau Marathon. First 13km flat around Interlaken in middle tempo at 3:30/km, then I tried to speed up on the last flatish 3km before climbing up to Beatenberg (600m of climb in 4.5km).
Tough training!

My heart rate is showing a somewhat distorted image of my effort. I was pushing harder then what it shows. Reason for a low heart rate: heavy rain (I was running in a thunderstorm), tiredness?

Friday Aug 24, 2012 #

1 PM

100% trails and roads 1:28:31 intensity: (37:22 @1) + (2:52 @2) + (21:36 @3) + (21:27 @4) + (5:14 @5) 19.7 km (4:30 / km) +544m 3:57 / km
ahr:141 max:171 shoes: Mizuno Kudos

Loop around Beatenberg. Approximately 2x25min fast on slightly uphill big trails/road.
6 PM

Orienteering 1:18:22 intensity: (1:17:15 @1) + (1:07 @2) 10.25 km (7:39 / km) +625m 5:52 / km
ahr:122 max:143 shoes: Mizuno Aero 9 II

Evening jog up and around the "Bire".
8 PM

Strength workout, body we 10:00 [1]

Core strength.

Thursday Aug 23, 2012 #

7 AM

Strength workout, body we 20:00 [1]

Too lazy to go out to go run early, so only core strength.
8 PM

100% trails and roads 1:44:10 intensity: (1:00:40 @1) + (42:44 @2) + (46 @3) 16.92 km (6:09 / km) +823m 4:57 / km
ahr:132 max:153 shoes: Mizuno Cabrakan

Sandra and I slowly started to feel the we didn't take any summer holiday, so we took Friday off and left work early today to go to Beatenberg for a 3 day vacation.
I grabbed the opportunity to run up the Niederhorn when we arrived... but fall isn't far anymore and I'm glad I took my headlamp with. The last 40' were in the dark.

Wednesday Aug 22, 2012 #

7 AM

100% trails and roads 44:33 [1] 8.36 km (5:20 / km) +199m 4:46 / km
shoes: Mizuno Rider 14

Morning jog.
12 PM

100% trails and roads 1:10:13 intensity: (48:25 @1) + (2:32 @2) + (4:16 @3) + (4:03 @4) + (10:57 @5) 13.4 km (5:14 / km) +386m 4:35 / km
ahr:127 max:176 shoes: Mizuno Ronin

Intervals with Christophe. 6x3min.

Tuesday Aug 21, 2012 #

6 PM

Orienteering 1:05:48 [1] 9.16 km (7:11 / km) +356m 6:01 / km
shoes: Inov-8 Oroc 280

Club training in Crostand.

Sunday Aug 19, 2012 #

12 PM

Orienteering 2:05:18 intensity: (13:41 @1) + (4:51 @2) + (16:59 @3) + (26:36 @4) + (1:03:11 @5) 19.03 km (6:35 / km) +1116m 5:05 / km
ahr:155 max:226 shoes: Inov-8 Oroc 280

Long distance Swiss champs in Sissach. I had a pretty clean beginning and was able to be in the lead after 1hr, but then I did 2 stupid mistakes and Matthias Kyburz ran better/stronger. At the end I finised second, in the sandwich between Matthias' (Kyburz and Merz).
I am happy to have performed that well. Especially I didn't have my head into orienteering that much lately.

Saturday Aug 18, 2012 #

2 PM

Orienteering 1:15:16 intensity: (27:13 @1) + (7:49 @2) + (20:08 @3) + (6:29 @4) + (13:37 @5) 8.77 km (8:35 / km) +520m 6:37 / km
ahr:143 max:179 shoes: Inov-8 Oroc 280

Middle distance race behind Pratteln. I started fast and it went well, I was in the lead at the 11th control with Matthias Kyburz. Then I searched 4min!!! a control in a chaos of stones... game over.

Friday Aug 17, 2012 #

7 AM

100% trails and roads 44:32 [1] 8.47 km (5:15 / km) +216m 4:40 / km

Morning jog.
6 PM

100% trails and roads 57:46 intensity: (43:09 @1) + (4:38 @2) + (6:33 @3) + (2:24 @4) + (1:02 @5) 12.18 km (4:45 / km) +239m 4:19 / km
ahr:133 max:173

Evening run with 10x1min intervals... it's about time I am training again!
8 PM

Strength workout, body we 17:00 [1]

Core strength

Thursday Aug 16, 2012 #

5 PM

100% trails and roads 15:50 [0] 3.07 km (5:09 / km) +65m 4:40 / km

Evening "run". Crazy week. Lots of things going on at work and besides it. No time/energy for training... well, it's the life of a retired athlet :-)

Sunday Aug 12, 2012 #

9 AM

100% trails and roads 1:32:42 intensity: (33:41 @1) + (2:45 @2) + (11:26 @3) + (18:44 @4) + (26:06 @5) 17.67 km (5:15 / km) +1222m 3:54 / km
ahr:121 max:181 shoes: Mizuno Ronin

Belchenberglauf.
I started off quickly to win the sprint after 3.9km. But my shape was not good enough for that, afterwards I hit the wall and quickly Christian Matthys passed me, later Anders Holmberg too.
I suffered a long way on the way up...
Anyway, it was a good training week.

Saturday Aug 11, 2012 #

10 AM

Orienteering 1:28:00 intensity: (58:49 @1) + (18:01 @2) + (10:27 @3) + (43 @4) 14.49 km (6:04 / km) +435m 5:17 / km
ahr:122 max:166 shoes: Inov-8 Oroc 280

I joined the junior regional O team for their last training of a 5 day training week which Sandra was organizing.
We did a relay training in le Communal de la Sagne. Fortunately I hadn't planned to run fast because my legs were dead...

Friday Aug 10, 2012 #

12 PM

100% trails and roads 1:28:03 intensity: (43:00 @1) + (7:42 @2) + (7:54 @3) + (8:25 @4) + (21:02 @5) 18.65 km (4:43 / km) +180m 4:30 / km
ahr:143 max:179 shoes: Mizuno Elixir

Intervals along the lake with Christophe. 2x 8'-4'-3'-2'.
I had to fight hard to stay in the game. I guess I'm not that fresh anymore, the heat was like a hammer (beautiful day with no wind... and running along the lake has no shade) and Christophe seems to be back in a great shape.
6 PM

Rollerskiing 1:19:19 intensity: (50:21 @1) + (28:58 @2) 15.91 km (4:59 / km) +761m 4:01 / km
ahr:131 max:144

Rollerskied up to... La Tourne :-). What a wonderful summer day!
I'm surprised I recovered enough from the intervals over lunch to enjoy myself again.

Thursday Aug 9, 2012 #

100% trails and roads 57:00 [1] 11.4 km (5:00 / km) +250m 4:30 / km
shoes: Mizuno Aero 9

Lunch break jog.
4 PM

100% trails and roads 1:11:10 intensity: (24:49 @1) + (45:48 @2) + (33 @3) 12.02 km (5:55 / km) +833m 4:24 / km
ahr:141 max:153 shoes: Mizuno Elixir

Running up La Tourne... I have done many times in the last days, but it is still as wonderful
8 PM

Strength workout, body we 30:00 [1]

Core strength... while watching the Olympics basketball game USA-Australia (women). My first women's basketball game, quite interesting actually.

Wednesday Aug 8, 2012 #

12 PM

100% trails and roads 1:18:51 intensity: (50:35 @1) + (6:27 @2) + (10:08 @3) + (4:35 @4) + (7:06 @5) 15.37 km (5:08 / km) +55m 5:02 / km
ahr:132 max:176 shoes: Mizuno Precision 11

Intervals with Christophe.
5x1.5min on the road followed by 2x5x400m on the track.
It felt almost awkward to run that short and trying to go fast. It felt hard and actually slow... especially when Christophe would fly by me at half the distances and I had no chance following.
I haven't done shortish intervals for a long time... a mistake for preparing a alpine marathon?! Considering the fact that the Jungfrau marathon has 25km of flat asphalt running in the beginning a good running economy is essential.
7 PM

100% trails and roads 1:17:17 intensity: (31:37 @1) + (44:53 @2) + (47 @3) 17.1 km (4:31 / km) +508m 3:56 / km
ahr:140 max:154

Rolling evening run. Feeling estonishingly good.

Tuesday Aug 7, 2012 #

7 PM

Orienteering 1:16:02 intensity: (1:12:39 @1) + (3:23 @2) 10.92 km (6:58 / km) +341m 6:01 / km
ahr:121 max:149

Oing in the Jura with Thomas Hodel.
I felt quite lazy today, I even skipped my morning training... when the alarm went off at 6pm I didn't have to think long if I would get up to train. But the good thing about being retired from elite sports is, that I don't need to feel guilty about those choices :-). But I am glad I made plans with Thomas, I think otherwise I would have missed a wonderful day to be out.

Monday Aug 6, 2012 #

12 PM

100% trails and roads 1:22:27 intensity: (43:06 @1) + (4:54 @2) + (15:10 @3) + (14:29 @4) + (4:48 @5) 16.95 km (4:52 / km) +430m 4:19 / km
ahr:135 max:173 shoes: Mizuno Precision 11

Interval training. 2x10min along the lake then 5x3min up the slope.
7 PM

Rollerskiing 1:18:12 intensity: (58:33 @1) + (19:33 @2) + (6 @3) 16.06 km (4:52 / km) +773m 3:55 / km
ahr:132 max:152

Skied up La Tourne... and organized my parents to pick me up :-).

Sunday Aug 5, 2012 #

Strength workout, body we 20:00 [1]

Core strength.
5 PM

100% trails and roads 1:30:41 [1] 18.36 km (4:56 / km) +464m 4:23 / km
shoes: Mizuno Enigma

Scenic evening jog.

Saturday Aug 4, 2012 #

Note

Globi's wedding.
C • Awesome!! 1

Friday Aug 3, 2012 #

7 AM

100% trails and roads 51:02 [1] 9.48 km (5:23 / km) +250m 4:45 / km

Morning jog.
I planed to do intervals in the evening but today's last day I was on call for emergencies was filled with accidents until too late to think about training again.
It was a sporty day anyway...

Thursday Aug 2, 2012 #

6 AM

Rollerskiing 1:05:00 intensity: (25:00 @1) + (40:00 @2) 11.77 km (5:31 / km) +630m 4:21 / km

Early Morning rollerski up to La Tourne.
C • did you catch the bus back today ;-)? 2
7 PM

Strength workout, body we 10:00 [1] 0.12 km (1:26:12 / km) +2m 1:19:22 / km

100% trails and roads 1:17:15 intensity: (1:04:10 @1) + (13:05 @2) 16.77 km (4:36 / km) +471m 4:02 / km
ahr:130 max:146

Rolling run.

Wednesday Aug 1, 2012 #

9 AM

100% trails and roads 1:48:00 intensity: (1:14:00 @1) + (34:00 @4) 19.76 km (5:28 / km) +911m 4:26 / km
shoes: Mizuno Ronin

Monster interval training with Christophe. We started with 4x5min flat along the lake followed by ?x10min uphill until we reached La Tourne... it turned out we needed 3x10min + 3min. We were quite dead and especially dehydrated at the end. What a fun training, though.
Thanks Sandra for picking us up on top.

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