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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  100% trails and roads18 17:10:39 119.46 192.25 4759
  Backcountry skiing8 12:27:19 52.82(14:09) 85.01(8:47) 8758
  XC skiing, skating9 11:35:36 99.94(6:58) 160.85(4:19) 3203
  XC skiing, classical4 5:46:42 54.67(6:21) 87.98(3:56) 1903
  75% off trails, 25% road1 52:45 5.33(9:54) 8.58(6:09) 235
  Bike or Hometrainer1 51:03
  Rollerskiing1 31:17 1.83(17:06) 2.94(10:37) 159
  Strength workout, body we1 20:00
  Total42 49:35:21 334.06 537.61 19017

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Thursday Jan 31, 2013 #

2 PM

100% trails and roads 46:27 intensity: (44:48 @1) + (1:39 @2) 8.09 km (5:45 / km) +357m 4:42 / km
ahr:124 max:148 shoes: Inov8 F-Lite 195

Running back from work.

Wednesday Jan 30, 2013 #

6 PM

100% trails and roads 1:34:44 intensity: (1:17:31 @1) + (3:56 @2) + (10:41 @3) + (2:31 @4) + (5 @5) 15.43 km (6:08 / km) +671m 5:03 / km
ahr:119 max:170 shoes: Inov-8 Road-X 255

Interval training led by Sandra with the juniors.
3x3x400m with core strength exercises inbetween. Tired.

Tuesday Jan 29, 2013 #

7 PM

Backcountry skiing 1:29:38 intensity: (1:28:48 @1) + (50 @2) 11.33 km (7:55 / km) +744m 5:57 / km
ahr:112 max:144

Backcountry skiing up Combe Biosse and Chasseral with Baptiste. Rain and wind! Grr, delicious conditions. Wet and cold to my bones.

Monday Jan 28, 2013 #

12 PM

100% trails and roads 1:10:47 intensity: (32:15 @1) + (6:06 @2) + (8:36 @3) + (13:26 @4) + (10:24 @5) 16.36 km (4:20 / km) +129m 4:10 / km
ahr:144 max:176 shoes: Inov-8 Road-X 255

10x3min intervals along the lake. 1min break.

Sunday Jan 27, 2013 #

9 AM

XC skiing, classical 2:15:30 intensity: (1:51:14 @1) + (22:03 @2) + (2:13 @3) 35.54 km (3:49 / km) +818m 3:25 / km
ahr:130 max:159

Sunday morning ski tour, gentle and peaceful, just wonderful.
5 PM

100% trails and roads 1:08:15 intensity: (1:08:11 @1) + (4 @2) 12.08 km (5:39 / km) +399m 4:51 / km
ahr:119 max:141 shoes: Mizuno Harrier II

Chat run with my brother.

Saturday Jan 26, 2013 #

8 AM

100% trails and roads 1:01:16 intensity: (1:00:58 @1) + (18 @2) 11.8 km (5:12 / km) +421m 4:24 / km
ahr:120 max:142 shoes: Inov 8 X-talon I

Morning jog with a bakery stop.
1 PM

XC skiing, classical 1:21:11 intensity: (1:01:07 @1) + (16:09 @2) + (3:55 @3) 20.26 km (4:00 / km) +378m 3:40 / km
ahr:134 max:209

Skiing with Pascal and Luc. Perfect classical skiing conditions. To move on has seldomly felt so easy and harmonious.

Friday Jan 25, 2013 #

12 PM

100% trails and roads 16:23 [1] 2.84 km (5:46 / km) +131m 4:41 / km

A pathetic short lunch break jog... not enough time to do more.
6 PM

Backcountry skiing 1:01:27 intensity: (36:31 @1) + (2:36 @2) + (2:07 @3) + (3:05 @4) + (17:08 @5) 7.81 km (7:52 / km) +700m 5:26 / km
ahr:123 max:176

Backcountry ski race in Les Gollières. I was able to win, but there were less competition then the other races I did the earlier weeks.
C • Backcountry ski race 2

Thursday Jan 24, 2013 #

Note

Long working day. No time to train.

Wednesday Jan 23, 2013 #

1 PM

Backcountry skiing 1:39:22 intensity: (1:31:08 @1) + (8:04 @2) + (6 @3) + (4 @4) 10.42 km (9:32 / km) +1190m 6:04 / km
ahr:124 max:165

Backcountry skiing in the most fantastic weather conditions... and this in the middle of the week (work can wait!). Feeling very lucky.
C • Snow... 2
6 PM

100% trails and roads 1:20:23 intensity: (24:27 @1) + (43:23 @2) + (12:33 @3) 16.55 km (4:51 / km) +531m 4:11 / km
ahr:144 max:177 shoes: Inov8 F-Lite 195

Evening run. Quite a bit of snow and slippery roads.

Tuesday Jan 22, 2013 #

6 PM

Rollerskiing 31:17 intensity: (22:34 @1) + (4:03 @2) + (3:46 @3) + (36 @4) + (18 @5) 2.94 km (10:37 / km) +159m 8:22 / km
ahr:114 max:174 shoes: Inov-8 Bare-Grip 200

Setting controls for the night training of the regional team.

Monday Jan 21, 2013 #

12 PM

100% trails and roads 1:08:42 intensity: (38:55 @1) + (5:57 @2) + (14:47 @3) + (7:54 @4) + (1:09 @5) 14.57 km (4:43 / km) +137m 4:30 / km
ahr:132 max:172 shoes: Inov-8 Road-X 255

3x10min intervals along the lake. Christophe being injured, I had to do them alone :-(.

Sunday Jan 20, 2013 #

8 AM

Strength workout, body we 20:00 [1]

Suffering through a core strength training Sandra set up for us... before breakfast.
10 AM

XC skiing, skating 1:21:58 intensity: (1:00:27 @1) + (20:41 @2) + (50 @3) 20.88 km (3:56 / km) +460m 3:32 / km
ahr:125 max:155

Skiing with the regional team.
1 PM

75% off trails, 25% road 52:45 intensity: (51:57 @1) + (48 @2) 8.58 km (6:09 / km) +235m 5:24 / km
ahr:123 max:146

Jogging through the deep snow with the boys. Visiting the cave "Les Brandts".

Saturday Jan 19, 2013 #

10 AM

XC skiing, skating 45:00 [1] 11.0 km (4:05 / km)

Weekend with the regional team. We went up in the Jura to xc ski with them.
We started off with skiing lessons. Stefan and I were the teachers... I think I was pretty lousy...
But it was nice to see the progress. Ironically I think they progressed the most when we did jumps in the afternoon.
2 PM

XC skiing, skating 2:03:36 intensity: (1:58:52 @1) + (4:20 @2) + (24 @3) 25.01 km (4:57 / km) +396m 4:35 / km
ahr:112 max:162

Balance exercises on skis... meaning doing jumps. Followed by real skiing.
Super slow conditions and really bad skis...

Friday Jan 18, 2013 #

7 PM

Backcountry skiing 1:53:44 intensity: (1:21:53 @1) + (3:06 @2) + (4:31 @3) + (2:57 @4) + (21:17 @5) 11.1 km (10:15 / km) +1447m 6:12 / km
ahr:122 max:177

Back country ski race in La Berra. 580m climb in 2.5km. A sprint.... but really hard. I finished 4th in 23min, 45s behind the winner.
After the race I skied some more until the price giving ceremony.

Thursday Jan 17, 2013 #

6 AM

100% trails and roads 23:00 [1] 4.48 km (5:08 / km) +129m 4:29 / km

Run to work. Short night.
12 PM

100% trails and roads 1:10:49 [1] 11.18 km (6:20 / km) +434m 5:18 / km

Lunch jog in the snow. Quite tired.

Wednesday Jan 16, 2013 #

4 PM

100% trails and roads 49:04 intensity: (31:42 @1) + (10:00 @3) + (6:42 @4) + (40 @5) 7.7 km (6:22 / km) +1m 6:22 / km
ahr:123 max:172 shoes: Mizuno Wave Kaze

Interval training with the junior regional O team. Sandra gave us the order to do 400m repeats with core strength exercises inbetween. I did 2x4x400m. The strengthening exercises made it really tough, I was surprised.
The track was covered with 2 inches of snow... which made it a perfect orienteering training.
C • Yep, mixing strength with h... 3

XC skiing, classical 1:10:01 intensity: (51:51 @1) + (17:16 @2) + (54 @3) 15.55 km (4:30 / km) +318m 4:05 / km
ahr:133 max:155

Quick tour up on La Tourne.

Tuesday Jan 15, 2013 #

8 PM

Backcountry skiing 1:37:18 intensity: (58:40 @1) + (22:39 @2) + (10:50 @3) + (1:02 @4) + (4:07 @5) 11.32 km (8:36 / km) +1205m 5:37 / km
ahr:128 max:174

Headlamp training in a heavy snow storm with Didier, Stefan and Alain. We climbed 3 times Tête de Ran. On the second uphill I went all out and pulled Stefan on the "Team-link" (Eric Bones elastic), tough but fun.

Monday Jan 14, 2013 #

11 AM

100% trails and roads 1:21:39 intensity: (49:04 @1) + (7:46 @2) + (10:22 @3) + (10:05 @4) + (4:22 @5) 15.27 km (5:21 / km) +570m 4:30 / km
ahr:132 max:173 shoes: Mizuno Aero 9 II

9x3min uphill intervals with Christophe. The hills around here are too short. Rest 1' running downhill.

Sunday Jan 13, 2013 #

1 PM

XC skiing, skating 1:23:49 intensity: (39:40 @1) + (43:52 @2) + (17 @3) 21.0 km (3:59 / km) +457m 3:36 / km
ahr:139 max:152

skiing on La Vue des Alpes
4 PM

100% trails and roads 39:53 intensity: (33:41 @1) + (6:12 @2) 8.39 km (4:45 / km) +188m 4:17 / km
ahr:134 max:145

Quick evening run.

Saturday Jan 12, 2013 #

3 PM

XC skiing, skating 1:16:56 intensity: (1:16:44 @1) + (12 @2) 18.14 km (4:15 / km) +361m 3:51 / km
ahr:107 max:141

Skiing with Sandra. Feeling very lazy today.

Friday Jan 11, 2013 #

7 PM

Backcountry skiing 1:45:24 intensity: (1:00:02 @1) + (5:33 @2) + (5:14 @3) + (10:06 @4) + (24:29 @5) 11.34 km (9:18 / km) +1298m 5:55 / km
ahr:125 max:173

My first backcountry skiing race in Les Paccots.
A crazy event for crazy people. It was fun!

Thursday Jan 10, 2013 #

1 PM

100% trails and roads 44:19 intensity: (43:45 @1) + (34 @2) 7.51 km (5:54 / km) +323m 4:52 / km
ahr:122 max:142

Lunch break jog. Sore muscles.
6 PM

Bike or Hometrainer 51:03 intensity: (45:37 @1) + (5:26 @2)
ahr:127 max:147

Indoor biking. Uh tired. Fortunately Sandra was watching me and made sure that I would not quite after 20'.

Wednesday Jan 9, 2013 #

1 PM

XC skiing, classical 1:00:00 [1] 16.65 km (3:36 / km) +389m 3:14 / km

Needed to get out of the fog! Dropped everything and went quickly classical skiing on La Vue. Aah, in less then 5 minutes I was relieved from my headache which had bothered me the last 2 days.
C • The fog is definitely hard ... 3
5 PM

100% trails and roads 1:20:27 intensity: (34:15 @1) + (12:29 @2) + (19:33 @3) + (9:58 @4) + (4:12 @5) 18.02 km (4:28 / km) +132m 4:18 / km
ahr:138 max:173 shoes: Mizuno Kudos

Interval training with Christophe. 10'-5'-3'-3'-5'-10' with 2' and 1' break.
Good legs today :-).

Tuesday Jan 8, 2013 #

8 PM

100% trails and roads 33:00 [1]
shoes: Inov-8 Road-X 255

Run back from work... exhausted from 12hr day at work and again a bad night, where my caugh kept me up.

Monday Jan 7, 2013 #

12 PM

100% trails and roads 27:44 [1] 5.3 km (5:14 / km) +199m 4:24 / km
ahr:123 max:137

Lunch break jog.
7 PM

Backcountry skiing 1:26:36 intensity: (1:14:43 @1) + (11:53 @2) 10.69 km (8:06 / km) +966m 5:35 / km
ahr:117 max:151

Night expedition on the Chasseral with the dream team: Stefan, Alain, Didier and his dog. A very humorous training.
C • Puppy!! 1

Sunday Jan 6, 2013 #

10 AM

XC skiing, skating 1:04:48 intensity: (39:42 @1) + (25:06 @2) 16.56 km (3:55 / km) +405m 3:29 / km
ahr:136 max:150

Skied up from La Darbella to Le Massacre and its Combe aux Chèvres. Wow, the beauty of that winter landscape took my breath away.
2 PM

XC skiing, skating 56:32 intensity: (36:25 @1) + (3:14 @2) + (5:21 @3) + (7:45 @4) + (3:47 @5) 8.4 km (6:44 / km) +141m 6:13 / km
ahr:111 max:175

Ski O tour sprint in Les Rousses. Ohoh, today I paid for my lack of ski-O routine and made several bigger mistakes.
After the race Stefan and I dueled each other on the steepest slopes... ski-O is definitely an adrenalin sport... and a lot of fun.

Saturday Jan 5, 2013 #

10 AM

XC skiing, skating 1:47:57 intensity: (17:55 @1) + (10:17 @2) + (38:22 @3) + (27:37 @4) + (13:46 @5) 25.63 km (4:13 / km) +637m 3:45 / km
ahr:154 max:175

Ski-O race in Prémanon. Mass start with most of the best ski orienteers.
Didn't push too hard because my cold kept me up almost the whole night, but I was pleasantly surprised that the gap to the top guys isn't too big.
My main time loss was when in several attempts I tried to go through the forest and would get caught in what seemed like a jungle.
3 PM

XC skiing, skating 55:00 [1] 14.23 km (3:52 / km) +346m 3:27 / km

First skiied a bit with Sandra then climbed Le Massacre to ski full speed the steep long downhill :-).

Thursday Jan 3, 2013 #

12 PM

100% trails and roads 1:13:47 intensity: (31:15 @1) + (18:04 @2) + (7:13 @3) + (6:12 @4) + (11:03 @5) 16.7 km (4:25 / km) +7m 4:25 / km
ahr:136 max:173 shoes: Inov-8 Road-X 255

2x(10x40''-20'') with Christophe. Took it somewhat easy in the beginning.

Wednesday Jan 2, 2013 #

9 AM

Backcountry skiing 1:33:50 intensity: (52:51 @1) + (34:20 @2) + (6:39 @3) 11.0 km (8:32 / km) +1208m 5:30 / km
ahr:88 max:159

Up and down Tête de Ran with Stef and Alain.
I started really easy to see if I would be healthy enough to exercise. I still have cold symptoms but I am feeling much better energy-wise. It is always difficult to know when you can start training... I have had already several experiences where I started too early and then got really badly sick.

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