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Training Log Archive: Swisscheese

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Backcountry skiing11 20:37:40 90.91(13:37) 146.31(8:28) 15144
  100% trails and roads20 18:50:18 137.47(8:13) 221.24(5:07) 6888
  Orienteering6 6:27:15 43.34(8:56) 69.75(5:33) 2101
  XC skiing, skating3 4:12:22 34.7(7:16) 55.85(4:31) 1247
  Strength workout, body we3 50:00
  Bike or Hometrainer1 20:00
  Total40 51:17:35 306.43 493.15 25380
  [1-5]40 51:16:24

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Sunday Mar 31, 2013 #

11 AM

100% trails and roads 59:36 intensity: (45:04 @1) + (14:27 @2) + (5 @3) 12.56 km (4:45 / km) +419m 4:04 / km
ahr:135 max:152 shoes: Mizuno Rider 14

Easter bunny jog.
4 PM

Strength workout, body we 15:00 [1]

Core strength.
5 PM

Backcountry skiing 2:03:57 intensity: (2:03:48 @1) + (9 @2) 12.64 km (9:48 / km) +1568m 6:03 / km
ahr:124 max:150

Backcountry skiing up Tête de Ran.

Saturday Mar 30, 2013 #

8 AM

100% trails and roads 1:03:23 intensity: (58:56 @1) + (4:27 @2) 12.04 km (5:16 / km) +398m 4:31 / km
ahr:128 max:164 shoes: Mizuno Harrier II

Morning jog. Got fresh bread for breakfast... I planed to go skiing, but it is raining also up high. A day to do housework, like setting up the baby room.
6 PM

100% trails and roads 1:07:21 intensity: (24:10 @1) + (13:14 @2) + (7:14 @3) + (9:29 @4) + (13:14 @5) 17.21 km (3:55 / km) +210m 3:41 / km
ahr:149 max:192 shoes: Mizuno Aero 9 II

Followed my coaches training advice: 6x4' full speed with 3' break which are held in a moderate running pace.

Friday Mar 29, 2013 #

Strength workout, body we 20:00 [1]

I'm starting to feel backpain... it's the last reminder to begin with core strength.
12 PM

100% trails and roads 1:29:43 intensity: (25:38 @1) + (48:30 @2) + (15:35 @3) 18.88 km (4:45 / km) +629m 4:04 / km
ahr:145 max:177 shoes: Inov-8 Flite 230

Run into the Gorge de l'Areuse, Champs du Moulin and back along the Chemin bleu. Snowing strong the whole way... giving it a scent of christmas :-).

Thursday Mar 28, 2013 #

4 PM

Orienteering 1:28:32 intensity: (55:03 @1) + (9:34 @2) + (14:52 @3) + (8:35 @4) + (28 @5) 14.29 km (6:12 / km) +500m 5:16 / km
ahr:131 max:174 shoes: Inov-8 Oroc 280

10x O intervals with Tom Hodel and Eero Inkeri. I made the best strategical move against them by wearing enough clothing. By the time we started they were already freezing: rain/snow with a 2cm snow layer on the trees are not the most pleasant conditions for orienteering.

Wednesday Mar 27, 2013 #

4 PM

Backcountry skiing 2:43:46 intensity: (2:24:40 @1) + (19:06 @2) 18.17 km (9:01 / km) +2136m 5:41 / km
ahr:128 max:148

Playing around Chasseral. A bit tired at the end of the training :-)

Tuesday Mar 26, 2013 #

6 AM

100% trails and roads 42:22 [1] 7.33 km (5:47 / km) +351m 4:40 / km
ahr:119 max:136 shoes: Mizuno Rider 14

Jog to work.
6 PM

100% trails and roads 11:48 [1] 2.77 km (4:15 / km) +32m 4:01 / km
ahr:111 max:126 shoes: Inov-8 Oroc 280

Run back from the training.

Orienteering 43:53 intensity: (11:49 @1) + (21:18 @2) + (10:36 @3) + (10 @4) 7.67 km (5:43 / km) +246m 4:56 / km
ahr:145 max:167 shoes: Inov-8 Oroc 280

O training in Serroue with the junior regional team.

100% trails and roads 29:06 intensity: (16:49 @1) + (5:41 @2) + (6:33 @3) + (3 @4) 4.39 km (6:37 / km) +401m 4:33 / km
ahr:119 max:162 shoes: Inov-8 Oroc 280

Run up to the O training.

Monday Mar 25, 2013 #

12 PM

100% trails and roads 27:38 intensity: (30 @0) + (22:43 @1) + (3:41 @2) + (31 @3) + (13 @4) 5.26 km (5:15 / km) +205m 4:24 / km
ahr:130 max:164 shoes: Inov-8 Flite 230

Lunch break jog.

Sunday Mar 24, 2013 #

11 AM

XC skiing, skating 1:43:21 intensity: (1:41:55 @1) + (1:26 @2) 20.6 km (5:01 / km) +477m 4:30 / km
ahr:127 max:142

Skiing in La Vue. Super soft and slow.
I have never seen so much snow in the Swiss Jura like this year. There is still a meter of compact snow, while usually we are barely skiing at this time of the year.
6 PM

100% trails and roads 59:28 intensity: (25:25 @1) + (34:03 @2) 12.41 km (4:47 / km) +415m 4:06 / km
ahr:147 max:182 shoes: Inov-8 Flite 230

Evening jog.

Saturday Mar 23, 2013 #

8 AM

Backcountry skiing 1:41:43 intensity: (6:05 @2) + (13:47 @3) + (48:11 @4) + (33:40 @5) 14.63 km (6:57 / km) +1740m 4:22 / km
ahr:153 max:176

Back country ski race in Disentis (Trofea). 1750m of climb, 14km.
Fun experience. The course consisted of a first 600m climb, then a 500m downhill followed by a 900m uphill which brought us to an elevation of 2940m. From there it went back down to the start, with a 100m super steep portage section on the way.
I finished 3rd. 5min behind the winner. Lost my time in the fast first uphill, in the downhills and especially in the change overs (putting and taking off the skins or fixing the skis on the backpack for the "portage" section). But in the long 900m uphill I was able to be the fastest :-).
C • congratulation 2

Backcountry skiing 17:06 intensity: (12:49 @1) + (3:32 @2) + (45 @3) 1.67 km (10:13 / km) +15m 9:47 / km
ahr:117 max:155

Warm up for the race.
12 PM

Backcountry skiing 59:27 intensity: (41 @0) + (24:45 @1) + (28:46 @2) + (5:15 @3) 8.52 km (6:59 / km) +771m 4:48 / km
ahr:139 max:160

Took advantage of the time before the award ceremony to ski for myself.

Thursday Mar 21, 2013 #

12 PM

100% trails and roads 56:03 intensity: (27:39 @1) + (28:24 @2) 11.14 km (5:02 / km) +439m 4:12 / km
ahr:145 max:175 shoes: Inov-8 Flite 230

Run back from work.
7 PM

Backcountry skiing 1:45:35 intensity: (1:00:46 @1) + (29:09 @2) + (13:18 @3) + (2:22 @4) 13.59 km (7:46 / km) +1158m 5:27 / km
ahr:134 max:168

Night backcountry tour with Alain and Didier on the Chasseral. Clear sky full of stars. Winter magic.
Actually, this winter I feel like I have known this place only in the most terrible weather conditions : rain and wind
So that was a nice change.

Wednesday Mar 20, 2013 #

6 PM

100% trails and roads 44:03 intensity: (30:21 @1) + (13:42 @2) 9.42 km (4:40 / km) +328m 3:59 / km
ahr:145 max:195 shoes: Mizuno Aero 9 II

Evening run... I was surprised by a heavy snow/rain precipitation... in 5 minutes I was a wet cold sponge and decided to turn back.

Backcountry skiing 1:03:04 intensity: (59:48 @1) + (3:16 @2) 6.85 km (9:13 / km) +768m 5:54 / km
ahr:124 max:151

Little backcoutry ski tour in Les Gollières. Not much time.

Tuesday Mar 19, 2013 #

6 PM

100% trails and roads 1:00:05 intensity: (40:27 @1) + (51 @2) + (3:00 @3) + (9:25 @4) + (6:22 @5) 12.24 km (4:55 / km) +59m 4:48 / km
ahr:123 max:188

Intervals with the regional O team on the track. 10x30''-30''.
Not in a running shape, feeling like an elephant.

Monday Mar 18, 2013 #

Bike or Hometrainer 20:00 [1]

Very tired. Hometrainer.

Strength workout, body we 15:00 [1]

Core strength. Once every few months is not a good habit.

Sunday Mar 17, 2013 #

8 AM

100% trails and roads 1:04:34 intensity: (1:01:43 @1) + (2:51 @2) 12.3 km (5:15 / km) +395m 4:31 / km
ahr:126 max:147 shoes: Inov 8 X-talon I

Morning jog.
5 PM

Backcountry skiing 1:54:24 intensity: (22:35 @1) + (11:24 @2) + (45:32 @3) + (32:56 @4) + (1:57 @5) 14.05 km (8:09 / km) +1850m 4:55 / km
ahr:153 max:171

5x times from Les Gollières up to Tête de Ran, full speed. I'm a bit proud of the heartrate/altimeter graph... also of the GPS track :-).
During the training the night fell and a snow storm raised, a very special training. I will remember it... also my sportsdrink. I mixed up my bottles and ended up drinking chocolate milk :-).

Tonight I will sleep well...
C • Chocolate milk is a great s... 3

Saturday Mar 16, 2013 #

10 AM

100% trails and roads 51:00 intensity: (36:00 @1) + (4:00 @2) + (5:00 @3) + (4:00 @4) + (2:00 @5) 10.4 km (4:54 / km) +280m 4:19 / km

Checking out with Sandra the sprint terrain in Colombier where we are the course setters for a national meet in September.
Tested part of the courses in racing tempo.
3 PM

Backcountry skiing 1:40:27 intensity: (1:26:07 @1) + (14:20 @2) 12.25 km (8:12 / km) +987m 5:51 / km
ahr:130 max:150

Playing around Tête de Ran.

Friday Mar 15, 2013 #

6 AM

100% trails and roads 46:10 intensity: (29:12 @1) + (16:58 @2) 8.49 km (5:26 / km) +349m 4:31 / km
ahr:144 max:168 shoes: Inov-8 Flite 230

Morning jog to work.
9 PM

100% trails and roads 1:09:22 intensity: (36:06 @1) + (5:37 @2) + (13:58 @3) + (7:55 @4) + (5:46 @5) 12.55 km (5:32 / km) +577m 4:30 / km
ahr:142 max:176 shoes: Inov-8 Flite 230

Running back from work. It got later than I had expected, so I cut the training a bit short. I ran 5x the stairs up to Le Chanet (90m of climb). My calf were anyway dead at the end, I am not sure I could have done some flat intervals on top of it as I had planed.

Thursday Mar 14, 2013 #

4 PM

Backcountry skiing 1:44:47 intensity: (1:13:26 @1) + (27:57 @2) + (3:05 @3) + (19 @4) 15.57 km (6:44 / km) +1010m 5:05 / km
ahr:128 max:164

Back country skiing around the Mont Racine.

Wednesday Mar 13, 2013 #

4 PM

Backcountry skiing 1:19:26 intensity: (17:05 @1) + (9:30 @2) + (20:39 @3) + (22:38 @4) + (9:34 @5) 9.68 km (8:12 / km) +1187m 5:05 / km
ahr:154 max:175

Left work too late, so I went on an express back country skiing trip. Climbed 3.5x time up to Tête de Ran. My best time was 15:10.
A good amount of elevation gain in that amount of time :-).

Orienteering 46:27 intensity: (25:34 @1) + (58 @2) + (3:02 @3) + (11:28 @4) + (5:25 @5) 8.63 km (5:23 / km) +48m 5:14 / km
ahr:118 max:188 shoes: Inov 8 X-talon I

Club night O training in Les Tertres. Half forest half city map.
Mass start, longish sprint distance.

Monday Mar 11, 2013 #

7 PM

100% trails and roads 25:37 intensity: (16:18 @1) + (7:12 @2) + (2:07 @3) 4.84 km (5:18 / km) +181m 4:28 / km
ahr:132 max:160

Loong day at work... no energy to do some extra loops running back home.

Sunday Mar 10, 2013 #

7 AM

Backcountry skiing 3:23:58 intensity: (2:33:59 @1) + (48:29 @2) + (1:30 @3) 18.7 km (10:55 / km) +1954m 7:10 / km
ahr:128 max:159

Climbing up the Buet (3100m) with Alain and Stefan. Amazing view on Mont Blanc, Aiguille Verte etc. Fantastic.
We left Neuchâtel at 0445. At 9 o'clock we were already on the summit, and by 1230 the 2 dads were already back with there family for lunch. Not bad, taking in account it's a 1hr40 drive to the starting place.
I guess I can learn some efficiency lessons from experienced sporty parents... I have 5 planed weeks left to learn :-).
C • You are all in amazing shape! 7
C • Did you take any pictures? 1

Saturday Mar 9, 2013 #

10 AM

Orienteering 1:25:00 [1] 12.79 km (6:39 / km) +550m 5:28 / km

Setting controls and picking them up for the regional team in Bütikofen.

Friday Mar 8, 2013 #

8 PM

Orienteering 1:15:06 intensity: (28:21 @1) + (16:19 @2) + (17:24 @3) + (10:34 @4) + (2:28 @5) 12.46 km (6:02 / km) +447m 5:07 / km
ahr:131 max:174 shoes: Inov-8 Oroc 280

Night O in Lätti. First O race since last october... and it also felt like it. Technical skills, physical abilities and stamina were poor... there is work ahead.
C • But you won anyway! :-) 1

Wednesday Mar 6, 2013 #

4 PM

XC skiing, skating 1:04:56 intensity: (33:46 @1) + (6:10 @2) + (14:07 @3) + (10:53 @4) 14.08 km (4:37 / km) +312m 4:09 / km
ahr:140 max:168

Quick XC skiing on La Tourne... I timed the drive up: 9minutes from home :-))). It feels like a huge privilege to have great skiing conditions that close. Usually I have to drive further to find good tracks.

3x (3min skating, 3min double pulling, 3min skating). It is about time I am starting to do such training to get in xc shape... maybe for next year?!?
6 PM

100% trails and roads 1:42:45 intensity: (1:16:46 @1) + (7:30 @2) + (3:07 @3) + (6:34 @4) + (8:48 @5) 17.19 km (5:59 / km) +184m 5:40 / km
ahr:124 max:177 shoes: Inov-8 Road-X 255

Interval training with the junior regional team.
2x (1200m, 3min break, 3x400m with core strength/jumps between each loop).
I realize I haven't done any speed workout lately... I was a real tractor... and slow eventhough I was pushing :-)
C • junior improvement 2

Tuesday Mar 5, 2013 #

12 PM

Orienteering 48:17 intensity: (16:12 @1) + (27:21 @2) + (4:44 @3) 13.9 km (3:28 / km) +310m 3:07 / km
ahr:132 max:158

Quick XC skiing on La Tourne over the lunch break.

Monday Mar 4, 2013 #

6 AM

100% trails and roads 1:01:52 intensity: (1:01:30 @1) + (22 @2) 11.09 km (5:35 / km) +434m 4:40 / km
ahr:124 max:141

Morning jog with Janne Weckman. My feet are feeling itchy for training... I guess I am starting to be really healthy :-).
7 PM

100% trails and roads 48:41 intensity: (47:06 @1) + (1:35 @2) 9.55 km (5:06 / km) +330m 4:21 / km
ahr:127 max:144

Setting controls in Chassagne by night for the junior regional team. Still quite a lof of snow.

Sunday Mar 3, 2013 #

9 AM

XC skiing, skating 1:24:05 intensity: (29:56 @1) + (43:49 @2) + (10:20 @3) 21.17 km (3:58 / km) +458m 3:35 / km
ahr:142 max:157

Skiing on La Vue des Alpes. Went slowly and my heart rate was still quite up. Feeling healthy, but not yet very energetic.

Saturday Mar 2, 2013 #

4 PM

100% trails and roads 49:41 intensity: (46:06 @1) + (3:08 @2) + (27 @3) 9.18 km (5:25 / km) +272m 4:43 / km
ahr:124 max:157 shoes: Inov 8 X-talon I

Jogging with Janne... uh, tough tough.

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