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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  100% trails and roads10 7:53:56 48.69(9:44) 78.36(6:03) 3270
  Orienteering6 7:48:15 39.09(11:59) 62.91(7:27) 2985
  Run with Matti6 7:13:01 50.48(8:35) 81.24(5:20) 2005
  Rollerskiing2 1:55:25 13.34(8:39) 21.47(5:23) 1186
  Strength workout, body we5 1:17:25 0.97 1.57 36
  Total27 26:08:02 152.57 245.54 9482
  [1-5]27 25:20:02

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Tuesday Oct 29, 2013 #

7 PM

Strength workout, body we 16:45 [1] 0.87 km (19:21 / km) +1m 19:14 / km

100% trails and roads 10:48 [1] 1.95 km (5:33 / km) +23m 5:15 / km

Run back from work on the shortest way.

Sunday Oct 27, 2013 #

11 AM

100% trails and roads 1:17:00 intensity: (50:00 @1) + (27:00 @5) 14.85 km (5:11 / km) +527m 4:24 / km
shoes: Mizuno Elixir

Intervals. Tough. In those trainings I realize how unfit I am at the moment.

Saturday Oct 26, 2013 #

9 AM

Strength workout, body we 20:00 [1]

Core strength.
10 AM

Run with Matti 59:09 [2] 10.94 km (5:24 / km) +298m 4:45 / km

Ran up with Matti until we broke through the fog.
3 PM

Rollerskiing 54:12 [2] 10.09 km (5:22 / km) +588m 4:10 / km

Skied up to La tourne.

100% trails and roads 16:15 [1] 2.91 km (5:35 / km) +142m 4:29 / km

...and traded my rollerskis with running shoes to reach the Rochers des Tablettes.

Friday Oct 25, 2013 #

4 PM

Run with Matti 1:46:59 [1] 21.28 km (5:02 / km) +426m 4:34 / km

Long jog with Sauti and Matti.

Thursday Oct 24, 2013 #

7 AM

100% trails and roads 16:00 [1] 2.94 km (5:27 / km) +76m 4:49 / km

Run to work.
4 PM

Rollerskiing 1:01:13 [2] 11.38 km (5:23 / km) +598m 4:16 / km

Climbed La Tourne.

Wednesday Oct 23, 2013 #

7 PM

Run with Matti 51:00 [3] 8.6 km (5:56 / km) +410m 4:47 / km

Uphill intervals with Matti in the dark.
C • Like Zatopek.. 1

Monday Oct 21, 2013 #

5 PM

100% trails and roads 41:00 [1] 7.47 km (5:29 / km) +288m 4:36 / km

Run back from work.

Saturday Oct 19, 2013 #

11 AM

Orienteering 1:17:15 [3] 12.2 km (6:20 / km) +262m 5:43 / km

Coupe NE in La Grande Joux. Quite dead. Lack of sleep and not recovered from my stomach flu.

Tuesday Oct 15, 2013 #

Note

Stomach flu

Monday Oct 14, 2013 #

6 PM

100% trails and roads 1:06:00 intensity: (48:00 @0) + (18:00 @5) 11.4 km (5:47 / km) +422m 4:53 / km

Intervals with Christophe.
7 PM

Strength workout, body we 10:23 [1] 0.27 km (38:27 / km) +35m 23:20 / km

Core strength.

Sunday Oct 13, 2013 #

5 PM

Run with Matti 1:41:01 [2] 20.24 km (4:59 / km) +427m 4:31 / km

Run with Matti. I tried to push on the long uphill from Boudry to Rochefort.

Saturday Oct 12, 2013 #

Strength workout, body we 20:00 [1]

Core strength

Friday Oct 11, 2013 #

6 PM

Run with Matti 1:11:06 [1] 12.54 km (5:40 / km) +334m 5:00 / km
shoes: Mizuno Ronin 2 II

Wednesday Oct 9, 2013 #

11 AM

Orienteering 1:33:00 [1] 9.54 km (9:45 / km) +790m 6:54 / km

Picking up controls and mountain running in Cimalmotto. Fantastic region. A place to come back for a few days.

Tuesday Oct 8, 2013 #

10 AM

Orienteering 49:00 intensity: (15:00 @1) + (34:00 @3) 4.91 km (9:59 / km) +444m 6:52 / km

Middle distance in Taverne.
C • probably not with Matti 3
4 PM

100% trails and roads 1:40:48 [1] 12.23 km (8:14 / km) +950m 5:56 / km
shoes: Mizuno Harrier 3

Long jog with the juniors direction Cima di Leone. Breathtaking views.

Monday Oct 7, 2013 #

10 AM

Orienteering 1:25:00 [1] 7.72 km (11:01 / km) +500m 8:19 / km

Shadowing and picking up controls in Monte Ceneri.

Sunday Oct 6, 2013 #

10 AM

Orienteering 1:42:00 intensity: (30:00 @1) + (32:00 @3) + (40:00 @4) 17.94 km (5:41 / km) +605m 4:52 / km

Nat. A in Baden.

Saturday Oct 5, 2013 #

10 AM

Orienteering 1:02:00 intensity: (25:00 @1) + (37:00 @4) 10.6 km (5:51 / km) +384m 4:57 / km

Nat A in Baden. Middle distance.

Thursday Oct 3, 2013 #

6 AM

100% trails and roads 25:29 [1] 3.79 km (6:44 / km) +173m 5:29 / km

Run to work.
5 PM

100% trails and roads 42:30 [1] 7.26 km (5:51 / km) +287m 4:53 / km

Run back from work.

Wednesday Oct 2, 2013 #

7 PM

Run with Matti 43:46 [2] 7.63 km (5:44 / km) +110m 5:21 / km

Tuesday Oct 1, 2013 #

6 PM

100% trails and roads 1:18:06 [2] 13.56 km (5:46 / km) +382m 5:03 / km

Run with Christophe
7 PM

Strength workout, body we 10:17 [1] 0.43 km (23:48 / km)

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