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Training Log Archive: Swisscheese

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  100% trails and roads24 26:35:33 189.46(8:25) 304.91(5:14) 11590
  Orienteering6 8:51:42 50.75(10:29) 81.68(6:31) 2290
  Strength workout, body we9 3:10:55 0.26 0.41 32
  Backcountry skiing1 1:19:00 6.65(11:53) 10.7(7:23) 700
  Run with Matti1 59:56 8.37(7:10) 13.47(4:27) 130
  Total40 40:57:06 255.49 411.17 14742

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Friday May 31, 2013 #

5 PM

100% trails and roads 1:19:24 [2] 17.26 km (4:36 / km) +462m 4:03 / km

Rolling evening run.

Thursday May 30, 2013 #

6 AM

100% trails and roads 36:41 intensity: (36:27 @1) + (14 @2) 6.75 km (5:26 / km) +305m 4:26 / km
ahr:119 max:143 shoes: Mizuno Aero 9 II

Morning run to work.
1 PM

100% trails and roads 1:26:44 intensity: (47:51 @1) + (5:02 @2) + (9:06 @3) + (18:41 @4) + (6:04 @5) 15.61 km (5:33 / km) +871m 4:21 / km
ahr:140 max:174 shoes: Mizuno Aero 9 II

Intervals. 6x up the stairs from Le Chanet (about 90m climb) + 1 climb up from Vauseyon to Le Pénitencier (12min, 280m of climb) + 3x3min flat on asphalt.
Nice training :-)
C • ready to climb 2

Wednesday May 29, 2013 #

6 PM

100% trails and roads 1:33:18 [1] 17.86 km (5:13 / km) +512m 4:34 / km
shoes: Mizuno Precision 11

Evening run. Taking it very slow :-).

Monday May 27, 2013 #

Strength workout, body we 30:00 [1]

11 AM

100% trails and roads 40:47 intensity: (40:23 @1) + (17 @2) + (7 @3) 7.52 km (5:25 / km) +313m 4:29 / km
ahr:119 max:153

Lunch break jog.

Saturday May 25, 2013 #

12 PM

100% trails and roads 1:17:44 intensity: (27:09 @1) + (22:21 @2) + (24:48 @3) + (3:26 @4) 15.17 km (5:07 / km) +588m 4:18 / km
ahr:131 max:164

Running the JWOC selection race as a pre runner. I started off well, but then I fell in the middle on my knee, it started snowing and I wasn't able anymore to keep up the motivation to keep up the pace. But I was still able to be 2min faster then the fastest junior... it could have been my first ticket to JWOC... but I guess I am getting closer to qualifying for the WMOC... life goes fast :-).

Friday May 24, 2013 #

6 AM

100% trails and roads 56:01 [1] 10.46 km (5:21 / km) +459m 4:23 / km

Run to work.
7 PM

100% trails and roads 1:21:16 [2] 16.67 km (4:53 / km) +521m 4:13 / km

Evening run.

Wednesday May 22, 2013 #

100% trails and roads 33:07 [5] 10.1 km (3:17 / km) +112m 3:06 / km
shoes: Mizuno Kudos

Tour du Canton road race in Colombier.
The leading runners started like maniaks. I tried to hold on but lost a few seconds in the beginning. Then after 2-3 km the pace suddenly dropped. I continued pushing hard until the finish and ended the race 45s ahead of Pierre Fournier who finished 2nd. I had a really strong feeling today, it was fun.
6 PM

100% trails and roads 1:00:12 intensity: (49:47 @1) + (5:07 @2) + (4:18 @3) + (1:00 @4) 9.0 km (6:41 / km) +120m 6:16 / km
ahr:126 max:178

Warming up for the race and running back home pushing Matti :-)... that's now my favorite type of exercise.

Tuesday May 21, 2013 #

6 PM

100% trails and roads 47:00 intensity: (27:00 @1) + (20:00 @4) 10.16 km (4:38 / km) +223m 4:10 / km

Run back home. Very tired. I planed to do 3x 10x30-30, but did only 2.

Sunday May 19, 2013 #

6 PM

Strength workout, body we 18:53 [1]

Saturday May 18, 2013 #

12 PM

Run with Matti 59:56 intensity: (24:48 @1) + (35:07 @2) + (1 @3) 13.47 km (4:27 / km) +130m 4:15 / km
ahr:134 max:152 shoes: Inov-8 Road-X 255

Matti's first running outing.
I gently rolled him down in his baby jogger to the lake and then ran to Neuchâtel back and forth at a 4min/km pace. He loved it!
C • ;-) :-) :-) 4
5 PM

100% trails and roads 2:12:14 intensity: (1:51:25 @1) + (20:49 @2) 23.62 km (5:36 / km) +1210m 4:27 / km
ahr:128 max:151 shoes: Mizuno Harrier II

Long run into the Jura from home. La Tourne, Grande Sagneule, Mont Racine and back down.
I started to be quite tired at the end. Troubles with hypothermia didn't help. While it was comfortably warm down here, up in the Jura it was cold and windy.
C • Wow! 1

Friday May 17, 2013 #

Strength workout, body we 20:00 [1]

Core strength
6 PM

100% trails and roads 1:49:21 intensity: (1:04:17 @1) + (43:40 @2) + (1:24 @3) 23.16 km (4:43 / km) +1022m 3:52 / km
ahr:137 max:162 shoes: Mizuno Harrier II

Weekend celebration run. Left work and did a long tour into Les Gorges de l'Areuse.

Thursday May 16, 2013 #

6 AM

100% trails and roads 41:46 [1] 7.29 km (5:44 / km) +324m 4:41 / km

Morning jog.
7 PM

100% trails and roads 1:23:53 intensity: (47:36 @1) + (4:05 @2) + (8:20 @3) + (19:50 @4) + (4:02 @5) 15.57 km (5:23 / km) +802m 4:17 / km
ahr:137 max:173 shoes: Mizuno Aero 9 II

Uphill intervals (5x up the stairs of le Chanet aprox. 90m elevation gain) + 3x3min flat.

Wednesday May 15, 2013 #

Strength workout, body we 30:00 [1]

Core strength.

Tuesday May 14, 2013 #

6 PM

100% trails and roads 1:06:31 [1] 12.97 km (5:08 / km) +378m 4:29 / km
shoes: Mizuno Ronin

Ran back from work.

Sunday May 12, 2013 #

9 AM

Orienteering 2:18:56 intensity: (32:39 @1) + (20:41 @2) + (48:53 @3) + (35:21 @4) + (1:22 @5) 19.59 km (7:05 / km) +870m 5:48 / km
ahr:132 max:191

Nat. A meet in Ticino.`
"Long distance" in Monte Marzio.
My heart rate didn't want to rise that much anymore, but I was still able to push. I did do 2 mistakes of 1-2min, though.
Cool but tough terrain. I could win with 3min margin ahead of Kaspar Hägler.

Saturday May 11, 2013 #

3 PM

Orienteering 1:17:34 intensity: (31:03 @1) + (10:04 @2) + (8:48 @3) + (21:03 @4) + (6:36 @5) 9.82 km (7:54 / km) +463m 6:24 / km
ahr:139 max:182

Nat. A meet in Cunardo.
Interesting new terrain. Tough and quite diverse. Did several mistakes. One 1min30 and several smaller ones. I finished 2nd 1min behind Philipp Sauter.
6 PM

100% trails and roads 1:24:22 intensity: (21:08 @1) + (49:13 @2) + (14:01 @3) 13.5 km (6:15 / km) +1002m 4:34 / km
ahr:147 max:192 shoes: Mizuno Ronin

Run up to Monte Lema. Absolutely gorgeous evening atmosphere.

Friday May 10, 2013 #

Strength workout, body we 22:00 [1]

Core strength before breakfast with the juniors.
10 AM

100% trails and roads 2:26:51 intensity: (2:05:39 @1) + (16:32 @2) + (3:59 @3) + (41 @4) 23.11 km (6:21 / km) +1228m 5:01 / km
ahr:129 max:167 shoes: Mizuno Harrier II

Run up with Sauti directin Monte Lema. We didn't make it to the top... it was getting a bit long.
C • Oooooh! What are you up to... 2

Thursday May 9, 2013 #

Strength workout, body we 20:00 [1]

Long weekend in Ticino with the junior regional team. I'm supposed to coach them.

Core strength with the juniors before breakfast.
8 AM

Backcountry skiing 1:19:00 [1] 10.7 km (7:23 / km) +700m 5:34 / km
shoes: Mizuno Harrier II

... followed by a jogging. The kids didn't like it too much to do that training before breakfast. I guess their metabolism is not yet used to run only on reserves.
1 PM

Orienteering 1:16:54 intensity: (50:48 @1) + (1:30 @2) + (1:05 @3) + (12:47 @4) + (10:44 @5) 10.87 km (7:05 / km) +467m 5:49 / km
ahr:131 max:178 shoes: Inov-8 Oroc 280

Staffeta Ticinesi in Astano. Great terrain. I did the start. All went well until the last control which I searched and were Kaspi could pass me ;-).

Wednesday May 8, 2013 #

5 PM

100% trails and roads 28:25 [2] 6.02 km (4:43 / km) +181m 4:06 / km

Quick run.

Tuesday May 7, 2013 #

Strength workout, body we 20:00 [1]

Core strength.

Monday May 6, 2013 #

100% trails and roads 41:00 [1] 7.2 km (5:42 / km) +350m 4:35 / km

Run back from work.

Sunday May 5, 2013 #

7 AM

Orienteering 1:56:14 intensity: (34:22 @1) + (2:03 @2) + (12:35 @3) + (50:54 @4) + (16:20 @5) 20.86 km (5:34 / km) +288m 5:13 / km
ahr:139 max:182

Tiomila. Awesome terrain.
It went pretty well. I started with William Lind. The pace was really nice. Quick and still I was able to keep up my own orienteering and taking intiative. We were able to catch up quite a few runners. Then in the butterfly I lost some time on one control and lost the whole group (which all had the same gaffling, but different to mine). I had a bit of troubles then to keep the pace up for a while before I could catch the right rhythm for the end.

Saturday May 4, 2013 #

Strength workout, body we 20:00 [1]

Core strength.
11 AM

100% trails and roads 43:00 intensity: (23:00 @1) + (20:00 @2) 9.67 km (4:27 / km) +94m 4:14 / km

Rolling run.

Friday May 3, 2013 #

11 AM

Orienteering 1:09:46 intensity: (40:37 @1) + (14:44 @2) + (14:14 @3) + (11 @4) 12.25 km (5:42 / km) +123m 5:25 / km
ahr:128 max:165

Tiomila training. 3x fastish bits with mass starts. It was fun to run in scandinavian terrain again.
6 PM

Orienteering 52:18 intensity: (36:41 @1) + (13:09 @2) + (2:17 @3) + (11 @4) 8.28 km (6:19 / km) +79m 6:02 / km
ahr:133 max:169

Last O training before Tiomila.
Already quite tired from the morning training. I guess I am not that used anymore to run through the terrain.

Thursday May 2, 2013 #

12 PM

100% trails and roads 40:09 [1] 8.44 km (4:45 / km) +213m 4:13 / km

Lunch break run.

Strength workout, body we 10:02 [1] 0.41 km (24:21 / km) +32m 17:32 / km

Core strength.

Wednesday May 1, 2013 #

100% trails and roads 50:00 [1] 7.0 km (7:09 / km) +120m 6:35 / km
shoes: Mizuno Ronin 2 II

Warm up and cool down.
6 PM

100% trails and roads 35:47 intensity: (4:20 @4) + (31:27 @5) 10.8 km (3:19 / km) +180m 3:04 / km
ahr:129 max:179 shoes: Mizuno Ronin 2 II

Road race Tour du Canton.
It was a pretty spontaneous decision to run. But I got pleasantly surprised by how well it went. After a few kilometers I was starting to feel really well and could push hard on the second half, passing the few runners ahead of me and winning the race.
C • Congrats! 8

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