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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending May 31, 2014:

activity # timemileskm+m
  100% trails and roads26 24:38:18 186.59(7:55) 300.29(4:55) 7624
  Orienteering10 9:22:54 49.29(11:25) 79.33(7:06) 2847
  Bike or Hometrainer2 3:38:45 62.43(3:30) 100.47(2:11) 901
  Run with Matti3 2:24:48 18.04(8:02) 29.04(4:59) 430
  Strength workout, body we3 51:06 0.19 0.3 1
  Total42 40:55:51 316.54 509.42 11803
  [1-5]42 40:32:32

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Saturday May 31, 2014 #

100% trails and roads 25 [2] 4.0 km (6 / km)

Warm up for the race.
5 PM

Orienteering 33:00 [5] 6.5 km (5:05 / km) +18m 5:00 / km

Swiss middle distance champs. Problems in the beginning, then surprisingly good race... even good enough to keep up with the best.
I finished only 30sec from the podium... it would have been my chance to grab :-).
Terrain and map A++.
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...

Friday May 30, 2014 #

11 AM

Orienteering 1:22:21 intensity: (1:21:39 @1) + (38 @2) + (4 @3) 9.4 km (8:46 / km) +426m 7:08 / km
ahr:115 max:157

Setting controls in Le Sauget. A bit sick, not feeling too good.

Thursday May 29, 2014 #

7 PM

100% trails and roads 21:10 [1] 4.08 km (5:11 / km) +48m 4:54 / km

Spent the day coaching the juniors at their sprint distance selection race.
Evening run in our accommodation in Longchaumois. Sore throat, feeling crappy.

Wednesday May 28, 2014 #

6 PM

100% trails and roads 38:38 intensity: (27 @1) + (11 @2) + (1:41 @3) + (8:48 @4) + (27:31 @5) 11.11 km (3:29 / km) +261m 3:07 / km
ahr:172 max:185

6st stage of the Tour du Canton. I could win again and also the overall.
Really good legs today.
http://services.datasport.com/2014/lauf/tdcn/etape...

100% trails and roads 36:09 intensity: (23:31 @1) + (4:55 @2) + (6:08 @3) + (1:35 @4) 6.04 km (5:59 / km) +13m 5:55 / km
ahr:127 max:166

Warm up.

Monday May 26, 2014 #

6 AM

100% trails and roads 40:23 [1] 6.49 km (6:14 / km) +261m 5:11 / km

Run to work.
11 AM

100% trails and roads 1:16:04 [2] 15.4 km (4:56 / km) +442m 4:19 / km

Run back from work.

Sunday May 25, 2014 #

8 AM

100% trails and roads 1:05:37 intensity: (29 @0) + (31:48 @1) + (30:38 @2) + (2:38 @3) + (4 @4) 10.03 km (6:33 / km) +787m 4:42 / km
ahr:139 max:163

Ran up to La Tourne before breakfast.
6 PM

100% trails and roads 1:26:33 intensity: (44 @0) + (46:00 @1) + (11:07 @2) + (7:48 @3) + (20:54 @4) 16.94 km (5:06 / km) +746m 4:11 / km
ahr:143 max:169

6x5min intervals up to La Tourne. Ran back down. Cool training!

Friday May 23, 2014 #

5 PM

100% trails and roads 2:11:44 intensity: (1:21:41 @1) + (46:59 @2) + (3:04 @3) 22.71 km (5:48 / km) +1134m 4:38 / km
ahr:131 max:158

Longjog with Christophe up to Mont Racine and back.

Wednesday May 21, 2014 #

6 PM

100% trails and roads 16:43 intensity: (15:54 @1) + (45 @2) + (4 @3) 3.11 km (5:22 / km) +26m 5:09 / km
ahr:102 max:159

Cool down.

100% trails and roads 33:11 intensity: (15 @1) + (5 @2) + (11 @3) + (1:13 @4) + (31:27 @5) 9.64 km (3:27 / km) +267m 3:01 / km
ahr:176 max:184

Tour du Canton, 5th stage. No victory this time, Thibaut Baronian overtook me in the last uphill and won with a 25sec margin. My time is pretty good, though.

100% trails and roads 35:05 intensity: (22:57 @1) + (8:51 @2) + (2:27 @3) + (50 @4) 5.86 km (5:59 / km) +136m 5:22 / km
ahr:133 max:165

Warm up.

Tuesday May 20, 2014 #

6 PM

Orienteering 49:33 intensity: (46:20 @1) + (3:13 @2) 6.59 km (7:31 / km) +364m 5:53 / km
ahr:122 max:149

Club training in Chassagne.

Monday May 19, 2014 #

5 PM

Run with Matti 1:47:37 intensity: (1:09:52 @1) + (10:42 @2) + (6:25 @3) + (15:12 @4) + (5:26 @5) 21.32 km (5:03 / km) +401m 4:37 / km
ahr:139 max:174

Started off for a longish run with Matti. As I was feeling better than expected I did 8x3min intervals uphill.
Thanks Matti for that outstanding training! You are a very cool little guy!

Sunday May 18, 2014 #

10 AM

Orienteering 43:39 intensity: (3:18 @1) + (12:21 @2) + (23:36 @3) + (3:53 @4) + (31 @5) 7.8 km (5:36 / km) +300m 4:41 / km
ahr:153 max:213

Fast O training in Chalet Pin. Another precious training... the right flow is not that far anymore, but my concentration is not good enough yet.

Run with Matti 6:57 intensity: (6:09 @1) + (48 @2) 1.18 km (5:55 / km) +26m 5:19 / km
ahr:120 max:149

Pushing Matti to the start of the training.
11 AM

Orienteering 35:35 intensity: (35:17 @1) + (18 @2) 5.01 km (7:07 / km) +85m 6:33 / km
ahr:117 max:148

Picking up controls... bonked badly :-)
2 PM

Orienteering 48:20 intensity: (45:33 @1) + (2:47 @2) 6.15 km (7:52 / km) +227m 6:38 / km
ahr:124 max:147

Set controls in Les Marais. Exhausted.

Saturday May 17, 2014 #

11 AM

Orienteering 50:43 intensity: (47:22 @1) + (2:22 @2) + (30 @3) + (20 @4) + (9 @5) 7.07 km (7:11 / km) +208m 6:15 / km
ahr:113 max:174

Training camp with the junior regional team in Chapelle des Bois.
A great opportunity for me to do O hours in tough terrain. They have been spars this year and Jukola is around the corner.

Setting controls in Chalet Pin.
4 PM

Orienteering 30:21 [1] 3.49 km (8:42 / km) +142m 7:13 / km
ahr:115 max:137

Picking up controls.

Orienteering 32:30 intensity: (15 @0) + (1:17 @1) + (11:16 @2) + (15:11 @3) + (4:31 @4) 4.78 km (6:48 / km) +172m 5:45 / km
ahr:153 max:166

Middle distance in Roche Fendue.
Partly I was surprised how well I was able to orienteer... but then there were a few black outs. About 2min mistake, not bad.

Orienteering 12:34 intensity: (5:59 @1) + (5:40 @2) + (55 @3) 1.9 km (6:36 / km) +71m 5:34 / km
ahr:131 max:157

Warm up for the middle distance.

Friday May 16, 2014 #

4 PM

100% trails and roads 2:01:22 intensity: (2:00:38 @1) + (44 @2) 19.15 km (6:20 / km) +1034m 4:59 / km
ahr:124 max:143

Run back from work... and didn't turn around before I got on top of Mont Racine.
Running down killed my quads... I have some work ahead if I want to survive the mountain races this summer.

Thursday May 15, 2014 #

Strength workout, body we 20:00 [1]

Core strength
6 PM

100% trails and roads 44:28 [1] 7.6 km (5:51 / km) +288m 4:55 / km

Run back from work.

Wednesday May 14, 2014 #

6 PM

100% trails and roads 25:17 [2] 4.6 km (5:30 / km) +116m 4:53 / km

Warm up.

100% trails and roads 40:36 [5] 11.89 km (3:25 / km) +253m 3:05 / km

Win #4 at the Tour du Canton.
Results: http://services.datasport.com/2014/lauf/tdcn/etape...
C • Bravo, you won again! 1
8 PM

100% trails and roads 20:26 [1] 2.53 km (8:05 / km) +41m 7:29 / km

Cool down.

Tuesday May 13, 2014 #

Orienteering 1:00:00 [1] 8.0 km (7:30 / km) +280m 6:23 / km

Club training in Le Devens.

Monday May 12, 2014 #

12 PM

100% trails and roads 30:11 intensity: (10 @0) + (19:58 @1) + (21 @2) + (1:32 @3) + (5:28 @4) + (2:42 @5) 5.51 km (5:29 / km) +124m 4:55 / km
ahr:134 max:173

Third part: 10x (40''-20'') and cool down.

100% trails and roads 14:58 intensity: (1 @0) + (5:00 @1) + (18 @2) + (1:08 @3) + (6:01 @4) + (2:30 @5) 3.66 km (4:05 / km) +2m 4:05 / km
ahr:150 max:172

Second part: 10x(40''-20'').

100% trails and roads 25:52 intensity: (14:07 @1) + (1:52 @2) + (6:50 @3) + (2:40 @4) + (23 @5) 5.95 km (4:21 / km) +6m 4:19 / km
ahr:128 max:173

Interval training with Christophe.
First part of the training. Warm up and 5min fast.

Sunday May 11, 2014 #

6 PM

100% trails and roads 1:21:09 intensity: (1:07:19 @1) + (13:26 @2) + (21 @3) + (3 @4) 17.2 km (4:43 / km) +439m 4:11 / km
ahr:134 max:162

Evening run.

Saturday May 10, 2014 #

10 AM

Bike or Hometrainer 2:08:46 intensity: (2:06:30 @1) + (2:16 @2) 53.11 km (2:25 / km) +559m 2:18 / km
ahr:101 max:149

Waldshut - Schaffhausen with Matti in the Chariot.
5 PM

100% trails and roads 31:52 intensity: (30:54 @1) + (58 @2) 6.64 km (4:48 / km) +137m 4:21 / km
ahr:126 max:146

Recovery jog from the tough muscle work.

Friday May 9, 2014 #

11 AM

Bike or Hometrainer 1:29:59 intensity: (1:28:25 @1) + (1:34 @2) 47.36 km (1:54 / km) +342m 1:50 / km
ahr:82 max:144

We went on a 3 day tour with Matti and friends of ours. I pulled Matti and our luggage in the Chariot. Quite a tough workout actually.
Today we went from Aarau to Waldshut.

Thursday May 8, 2014 #

6 PM

100% trails and roads 25:52 intensity: (21:11 @0) + (2:33 @1) + (1:24 @2) + (44 @3) 1.6 km (16:09 / km) +1m 16:06 / km
ahr:83 max:158

Run with Matti 30:14 intensity: (30:11 @1) + (3 @2) 6.54 km (4:37 / km) +3m 4:37 / km
ahr:119 max:141

I helped Sandra coaching the junior regional team on their 3000m test. I ran down with Matti to the track and we did the warm up together.

Wednesday May 7, 2014 #

6 PM

100% trails and roads 37:51 intensity: (21 @1) + (10 @2) + (17 @3) + (11:13 @4) + (25:50 @5) 11.07 km (3:25 / km) +150m 3:12 / km
ahr:171 max:179

Tour du Canton Les Ponts-de-Martel. 3rd victory in a row.
Results: http://services.datasport.com/2014/lauf/tdcn/etape...
C • Incredible, congratulations! 2

100% trails and roads 20:23 intensity: (1 @0) + (5:18 @1) + (7:51 @2) + (6:57 @3) + (10 @4) + (6 @5) 4.31 km (4:44 / km) +17m 4:39 / km
ahr:145 max:174

Warm up.
8 PM

100% trails and roads 15:50 intensity: (28 @0) + (15:22 @1) 2.94 km (5:23 / km) +69m 4:49 / km
ahr:122 max:139

Cool down.

Tuesday May 6, 2014 #

7 AM

100% trails and roads 35:28 [1] 5.91 km (6:00 / km) +241m 4:59 / km

Run to work.
6 PM

Orienteering 1:24:18 intensity: (1:15:52 @1) + (8:26 @2) 12.62 km (6:41 / km) +554m 5:29 / km
ahr:125 max:151

Club training in Crostand.

Monday May 5, 2014 #

7 PM

100% trails and roads 1:22:20 intensity: (50:21 @1) + (4:32 @2) + (3:14 @3) + (13:09 @4) + (11:04 @5) 17.13 km (4:48 / km) +437m 4:16 / km
ahr:138 max:177

Interval training with Christophe. 3x2km and 3x 1min45 flat and 1min uphill. He killed me!

Sunday May 4, 2014 #

6 AM

100% trails and roads 45:00 [1] 9.5 km (4:44 / km)

Early morning jog along the Elbe.

Saturday May 3, 2014 #

7 AM

100% trails and roads 10:00 [1] 2.0 km (5:00 / km) +16m 4:48 / km

Morning footing.
6 PM

100% trails and roads 1:13:07 intensity: (35:55 @1) + (8:11 @2) + (9:58 @3) + (18:38 @4) + (25 @5) 18.11 km (4:02 / km) +62m 3:58 / km
ahr:143 max:171

Interval training along the Elbe. 6x (3min fast- 1min break-2min fast)
7 PM

Strength workout, body we 20:00 [1] 0.0 km (166:40:00 / km)
ahr:92 max:99

Core strength.

Friday May 2, 2014 #

7 AM

100% trails and roads 47:19 [1] 10.23 km (4:37 / km) +27m 4:34 / km

Morning jog in Hamburg.
4 PM

100% trails and roads 1:07:15 intensity: (10:49 @1) + (36:51 @2) + (19:35 @3) 17.34 km (3:53 / km) +43m 3:50 / km
ahr:145 max:161

Run along the Elbe. Flat :-)
6 PM

Strength workout, body we 11:06 [1] 0.3 km (37:07 / km) +1m 36:31 / km
ahr:93 max:101

Core strength

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