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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Backcountry skiing14 19:40:13 91.78(12:52) 147.71(7:59) 16489
  100% trails and roads8 6:25:00 42.42(9:05) 68.27(5:38) 1639
  Run with Matti4 4:55:26 33.57(8:48) 54.03(5:28) 1476
  Ski with Matti3 4:31:47 37.7(7:13) 60.67(4:29) 1488
  XC skiing, classical1 1:13:57 8.62(8:35) 13.88(5:20) 277
  Orienteering1 57:00 4.13(13:48) 6.65(8:34) 329
  Total31 37:43:23 218.23(10:22) 351.2(6:27) 21698
  [1-5]27 31:44:31

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Friday Jan 31, 2014 #

3 PM

XC skiing, classical 1:13:57 intensity: (1:08:36 @1) + (5:21 @2) 13.88 km (5:20 / km) +277m 4:51 / km
ahr:128 max:147

We travelled last evening to Cogne where we'll meet with my parents and my brothers family to compete at the XC skiing marathon. Unfortunately after pushing the limits on my recovery the last weeks I started to feel a strong cold come.
But today the weather was awesome, so I went on a very slow tour, skiing up the Val Nonthey. Super super nice!!!!

Thursday Jan 30, 2014 #

Note
(sick)

A strong head cold.

Wednesday Jan 29, 2014 #

12 PM

Backcountry skiing 2:14:44 [1] 18.46 km (7:18 / km) +2052m 4:42 / km

Taking advantage of the good conditions in Les Gollères. Unfortunately it was quite seldom this year that we could do some good skiing there... as in the rest of the Jura.

Tuesday Jan 28, 2014 #

100% trails and roads 1:05:00 intensity: (50:00 @2) + (15:00 @5) 11.0 km (5:55 / km)

Intervals with the juniors.
6 AM

Backcountry skiing 1:01:02 [1] 7.8 km (7:50 / km) +814m 5:09 / km

Super early training in the Les Gollières. It just snowed so I wanted to check out the conditions. It turned out to be a super beautiful training. I started under a sky of stars, saw shooting stars and ended with an amazing sunrise in the south over the white alps.

Monday Jan 27, 2014 #

6 AM

100% trails and roads 55:13 [1] 9.75 km (5:40 / km) +326m 4:51 / km

Met Christophe for an early jog. It's time to get back in business.

Sunday Jan 26, 2014 #

1 PM

Backcountry skiing 1:47:49 intensity: (5:37 @0) + (1:39:18 @1) + (2:54 @2) 15.08 km (7:09 / km) +1598m 4:40 / km
ahr:126 max:143

Skiing in les Gollières.

Saturday Jan 25, 2014 #

11 AM

Run with Matti 55:59 [2] 10.56 km (5:18 / km) +316m 4:37 / km

Run with Matti in Serroue.
2 PM

Ski with Matti 1:37:36 intensity: (37:00 @1) + (46:39 @2) + (13:57 @3) 19.61 km (4:59 / km) +475m 4:26 / km
ahr:142 max:160

Tough conditions to pull a Matti. Soft snow and not well groomed tracks.

Thursday Jan 23, 2014 #

2 PM

Run with Matti 1:50:49 [2] 21.57 km (5:08 / km) +460m 4:39 / km

The standart Matti loop. This time I got help from Andreas Rüedlinger to push him.
Today it felt hard to push him... my shape is well illustrated through those trainins...

Wednesday Jan 22, 2014 #

6 PM

Run with Matti 45:46 [1] 7.3 km (6:16 / km) +302m 5:12 / km

Evening run with Matti

Sunday Jan 19, 2014 #

9 AM

Backcountry skiing 1:32:38 [0] 8.92 km (10:23 / km) +950m 6:47 / km

12 PM

Backcountry skiing 2:31:52 [0] 18.04 km (8:25 / km) +1471m 5:59 / km

Saturday Jan 18, 2014 #

4 PM

Backcountry skiing 1:17:21 [0] 9.0 km (8:36 / km) +739m 6:06 / km

Thursday Jan 16, 2014 #

2 PM

Backcountry skiing 1:10:21 intensity: (35:51 @1) + (3:34 @2) + (9:27 @3) + (20:07 @4) + (1:22 @5) 8.91 km (7:54 / km) +1221m 4:41 / km
ahr:132 max:172

4x8min uphill intervals.

Chasseral conditions: heavy sleet/rain...

Wednesday Jan 15, 2014 #

5 PM

Backcountry skiing 1:00:00 intensity: (30:00 @1) + (30:00 @2) 7.41 km (8:06 / km) +987m 4:52 / km

Skimo in Les Bugnenets.
7 PM

100% trails and roads 1:03:12 intensity: (42:00 @1) + (1:56 @2) + (6:35 @3) + (9:46 @4) + (2:55 @5) 11.26 km (5:37 / km) +39m 5:31 / km
ahr:125 max:174

Interval training with the kids. 4x 4x400m. Between each 400m we would do some core strength exercises... I could feel that I haven't done running intervals for a long time and no core strength...

Monday Jan 13, 2014 #

12 PM

100% trails and roads 31:24 [0] 5.95 km (5:17 / km) +160m 4:39 / km

Sunday Jan 12, 2014 #

10 AM

Backcountry skiing 1:00:00 intensity: (30:00 @1) + (30:00 @5) 8.6 km (6:59 / km) +1090m 4:16 / km

I tried to fit in the most efficient training in my Matti-free hour.
3x10x(40''-20'')... on the last bit of snow in Les Bugnenets.
4 PM

Ski with Matti 1:21:11 intensity: (42:42 @1) + (35:25 @2) + (2:42 @3) + (22 @4) 20.4 km (3:59 / km) +509m 3:32 / km
ahr:136 max:169

Speedy conditions, Matti and I flew on the white band of tracks through the green Jura fields. Sunset atmosphere. Gorgeous.

Saturday Jan 11, 2014 #

5 PM

Run with Matti 1:22:52 [1] 14.6 km (5:41 / km) +398m 5:00 / km

Jogging with Matti... Papi was that slow that he was worried Matti would complain about the snail tempo... but he didn't. Maybe he was also tired enough to enjoy the grandpa ride.
C • No worries 3

Friday Jan 10, 2014 #

7 PM

Backcountry skiing 43:00 intensity: (10:00 @1) + (33:00 @5) 6.22 km (6:55 / km) +899m 4:01 / km

Nocturne de la Berra.
At last weekend's competition I lost three times my ski, today I managed to loose it five times... maybe I need to change the bindings...
It is strange, because it is only at a specific angle on the uphill when the boot is at max flection that it opens up accidently. But I cannot reproduce on purpose the problem.
I finished 4th, 3min behind Vincent Mabboux who won.
I actually do wonder how I would do without technical toubles... kind of frustrating.

But it is not so relevant, because tonights outing I did it together with my wife. It was very nice to share this crazy adventure with her. She did her first skimo race... and that at night, even with a steep downhill in the middle of the course... and she survived... actually very well :-)!
C • Bindings 2
C • Woohoo!! Go Sandra!! I'm ... 1

Thursday Jan 9, 2014 #

12 PM

Backcountry skiing 1:42:43 intensity: (41:55 @1) + (12:23 @2) + (12:24 @3) + (29:31 @4) + (6:30 @5) 13.83 km (7:26 / km) +1977m 4:20 / km
ahr:141 max:174

Found a 250m uphill with some snow in Les Bugnenets... and did it 8x, 6 of them full speed (6x8.5min).

For the first time since before Xmas I felt good again, a great feeling to have the normal energy level back.

Wednesday Jan 8, 2014 #

2 PM

Backcountry skiing 1:00:00 intensity: (48:00 @1) + (12:00 @3) 7.1 km (8:27 / km) +813m 5:22 / km

I tried to go skimo-ing, but I was a total vegetable...

Tuesday Jan 7, 2014 #

7 PM

Orienteering 57:00 intensity: (30:00 @1) + (27:00 @3) 6.65 km (8:34 / km) +329m 6:52 / km

Club training in Valangin. It felt quite exotic to orienteer again...

Monday Jan 6, 2014 #

6 AM

100% trails and roads 41:45 [1] 7.21 km (5:48 / km) +298m 4:48 / km

Run to work.
5 PM

100% trails and roads 9:34 [1] 1.88 km (5:06 / km) +30m 4:43 / km

Run back from work, on the straightest way. Dead tired.

Sunday Jan 5, 2014 #

1 PM

Ski with Matti 1:33:00 [2] 20.66 km (4:30 / km) +504m 4:01 / km

Fabulous winter conditions at La Vue des Alpes

Saturday Jan 4, 2014 #

8 AM

Backcountry skiing 1:09:00 intensity: (35:00 @1) + (34:00 @5) 8.0 km (8:38 / km) +1100m 5:07 / km

Ski mountaineering Swiss champs (Barlouka's) at Veysonnaz.
I lost three times a ski... so that was not that optimal.
I finished 6th 1min44 behind the winner (Vincent mabboux).
C • Wow! 3

Friday Jan 3, 2014 #

4 PM

Backcountry skiing 1:29:43 [1] 10.35 km (8:40 / km) +778m 6:18 / km

Trying to figure out where tomorrows race is going through. Very poor information of the race and no markings in the terrain make it almost impossible.

Thursday Jan 2, 2014 #

11 AM

100% trails and roads 1:01:52 [1] 11.44 km (5:25 / km) +327m 4:44 / km

Quick jog. Very tired... maybe I'm not totally over my stomach flu.

Wednesday Jan 1, 2014 #

6 PM

100% trails and roads 57:00 intensity: (47:00 @1) + (10:00 @5) 9.79 km (5:49 / km) +459m 4:43 / km

Quick jog to test my health. Felt really tired and not recovered during the day... but on my test run up the stairs of le Chanet, I did a new PR in 2:24 (10 seconds faster then my second best time!?!). What a surprise.

4x Chanet stairs.

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