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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  100% trails and roads19 20:53:42 142.27(8:49) 228.97(5:29) 8791
  Backcountry skiing3 4:55:04 19.45(15:10) 31.31(9:25) 3024
  XC skiing, skating4 4:29:18 40.51(6:39) 65.19(4:08) 1430
  Ski with Matti3 3:19:14 22.77(8:45) 36.64(5:26) 826
  XC skiing, classical1 1:48:57 16.01(6:48) 25.76(4:14) 423
  Orienteering1 56:07 5.4(10:24) 8.69(6:27) 370
  Run with Matti1 39:29 4.01(9:51) 6.45(6:07) 126
  Total32 37:01:51 250.42(8:52) 403.02(5:31) 14990

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Saturday Jan 31, 2015 #

9 AM

XC skiing, skating 38:00 [1] 8.61 km (4:25 / km) +207m 3:56 / km
ahr:92 max:157

Technique training with the juniors.
2 PM

100% trails and roads 1:28:05 intensity: (33:00 @1) + (26:45 @2) + (28:20 @3) 16.97 km (5:12 / km) +547m 4:28 / km
ahr:117 max:152

Interval training with the group. Tired, so I just did the loops in a fun tempo.
8 PM

Backcountry skiing 1:40:57 intensity: (1:30:57 @1) + (10:00 @2) 10.89 km (9:16 / km) +1208m 5:58 / km
ahr:121 max:140

Took advantage of the benefits of being a coach. Went out backcountry skiing while the juniors were listening to a conference Sandra prepared.

Friday Jan 30, 2015 #

6 PM

Backcountry skiing 2:07:59 intensity: (1:27:18 @1) + (18:46 @2) + (3:48 @4) + (18:07 @5) 14.22 km (9:00 / km) +1224m 6:18 / km
ahr:129 max:180

Kick off to a training camp weekend with the orienteering junior regional team. We started with ski mountaineering race. I felt pretty crappy and only with luck I was able to win (I managed to take off my skins 15secs faster then the others before the last downhill) with a 3 second margin.
Anyway, the conditions were just amazing and it was a magical evening.

Tuesday Jan 27, 2015 #

6 PM

100% trails and roads 1:20:04 intensity: (35:15 @1) + (17:47 @2) + (25:40 @3) + (1:22 @4) 6.3 km (12:43 / km) +865m 7:32 / km
ahr:120 max:163

Sunday Jan 25, 2015 #

9 AM

100% trails and roads 3:06:37 intensity: (57:38 @1) + (54:24 @2) + (45:43 @3) + (27:28 @4) + (1:24 @5) 50.72 km (3:41 / km) +819m 3:24 / km
ahr:137 max:175

Envolée nordique with Stefan. XC marathon in skiing paradise Chapelle-des-Bois. The special thing about this race is, besides its absolutely gorgeous tracks, that you are racing in pairs. We spontaneously decided on Thursday to take part with my brother... leaving our families at home for the Sunday ;-). Unfortunately we had to start in the 3rd wave (3min between each wave) and very quickly we caught the runners ahead of us. Stefan was incredible tough in the beginning of the race passing all the people, but he had to pay the bill after the first 1/3 of the race and than fought to survive until the finish... but with 4 kids at home he knows how to fight (not with his kids...).

Friday Jan 23, 2015 #

9 AM

Ski with Matti 1:16:15 intensity: (18:22 @1) + (52:44 @2) + (5:09 @3) 15.67 km (4:52 / km) +309m 4:26 / km
ahr:143 max:156

Skied with Matti to Punt Muragl to take the cable car up to Muottas Muragl.
11 AM

100% trails and roads 54:57 intensity: (22:00 @1) + (27:46 @2) + (5:11 @3) 7.73 km (7:06 / km) +723m 4:51 / km
ahr:120 max:160

While Sandra and Matti took the cable car up to Muottas Muragl I ran up and down... the downhill was a bit of a struggle after the lunch on top, pie and cappucino inclusive :-).
4 PM

100% trails and roads 56:17 intensity: (35:41 @1) + (18:24 @2) + (2:12 @3) 11.05 km (5:06 / km) +129m 4:49 / km
ahr:134 max:156

Last skiing in the Engadin with the sunset, gorgeous setting and with Matti, Mama and baby #2. So beautiful that it felt like a cheesy end of a great vacation... but it wasn't Hollywood.

Thursday Jan 22, 2015 #

4 PM

XC skiing, classical 1:48:57 intensity: (1:21:11 @1) + (22:45 @2) + (5:01 @3) 25.76 km (4:14 / km) +423m 3:55 / km
ahr:130 max:156

Silvaplana-Pontresina-Val Rosegg. Mama and Matti waited for me on the side of the ski track to pick me up. What a service! Eventhough I did have to do a few downhills with Matti on my shoulders to pay for the service :-)
C • jealous 2

Wednesday Jan 21, 2015 #

11 AM

100% trails and roads 49:00 intensity: (32:06 @1) + (15:15 @2) + (1:01 @3) + (33 @4) + (5 @5) 10.35 km (4:44 / km) +255m 4:13 / km
ahr:110 max:170

Jogging on the incredibly well prepared winter hiking trails in God Surlej... actually I bet they spend more time preparing those than the xc tracks!
4 PM

Ski with Matti 47:22 intensity: (12:33 @1) + (14:01 @2) + (20:48 @3) 8.46 km (5:36 / km) +187m 5:02 / km
ahr:145 max:160

Very cool trip. I packed Matti's and my bathing suit into the Chariot and we skied to the swimming pool in St-Moritz. We did get a few strange looks, though, when we "parked" our skiing equipment in front of the bath. Matti got a ride home from his mom while I skied back after playing in the water.
7 PM

XC skiing, skating 52:02 intensity: (8:05 @1) + (31:49 @2) + (12:08 @3) 12.74 km (4:05 / km) +308m 3:39 / km
ahr:144 max:159

Skied back from the swimming pool. Oh man it was tough to hit the cold night after the relaxing warm children bath.

Tuesday Jan 20, 2015 #

11 AM

100% trails and roads 1:07:51 intensity: (39:09 @1) + (7:17 @2) + (3:41 @3) + (8:00 @4) + (9:44 @5) 12.65 km (5:22 / km) +263m 4:51 / km
ahr:139 max:176

Interval training commanded by coach Sandra. 4x4min. They felt hard but good.

Monday Jan 19, 2015 #

8 AM

Backcountry skiing 1:06:08 intensity: (55:15 @1) + (9:14 @2) + (1:39 @3) 6.2 km (10:40 / km) +592m 7:13 / km
ahr:110 max:153

Ski mountaineering with Lukas. Didn't go far up because the avalanche risk is high.
3 PM

Ski with Matti 1:15:37 intensity: (44:41 @1) + (26:10 @2) + (4:46 @3) 12.51 km (6:03 / km) +330m 5:20 / km
ahr:130 max:159

Skiing with Mom and Matti. One of the best training ever. Matti and I would race around 8 month pregnat Sandra who was slower. Every hill had to be done 2 or 3 times because Matti asked for more downhills... and Papa actually didn't mind playing that game either ;-).

Sunday Jan 18, 2015 #

1 PM

XC skiing, skating 1:38:22 intensity: (20:41 @1) + (1:06:35 @2) + (11:06 @3) 25.18 km (3:54 / km) +493m 3:34 / km
ahr:143 max:157

Arrived in the Engadin. We are speding a week vacation. It snowed freshly 1m of powder snow. Fantastic conditions.
C • 1 m of new, fresh, fluffy snow!! 3

Saturday Jan 17, 2015 #

8 PM

100% trails and roads 26:08 intensity: (25:55 @1) + (13 @2) 5.48 km (4:46 / km) +69m 4:29 / km
ahr:123 max:142

We got stuck in Klosters on our way up to the Engadin because all the passes were closed because it snowed too much. Quick little jog after Matti went to bed... it felt good to get the blood moving after a hectical week at work and a long travelling day.

Thursday Jan 15, 2015 #

5 AM

100% trails and roads 1:12:43 intensity: (53:55 @1) + (18:48 @2) 9.78 km (7:26 / km) +814m 5:15 / km
ahr:130 max:150

Ran up to La Tourne before work.

Wednesday Jan 14, 2015 #

3 PM

100% trails and roads 49:16 intensity: (48:12 @1) + (1:04 @2) 9.33 km (5:17 / km) +250m 4:39 / km
ahr:128 max:145

Slow jog. My legs are totally demolished after yesterday's training.

Tuesday Jan 13, 2015 #

6 PM

100% trails and roads 1:11:09 intensity: (1:00:00 @1) + (2:05 @2) + (2:37 @3) + (2:27 @4) + (4:00 @5) 12.0 km (5:56 / km) +32m 5:51 / km
ahr:119 max:178

Interval training with the junior regional team. Sandra made us alternate core exercises and track intervals... it felt really tough.

Sunday Jan 11, 2015 #

12 PM

100% trails and roads 54:02 intensity: (43:15 @1) + (2:47 @2) + (7:57 @3) + (3 @4) 9.48 km (5:42 / km) +259m 5:01 / km
ahr:127 max:162

Jogging with our visits Ines and Matthias Merz.
5 PM

100% trails and roads 1:04:58 intensity: (23:39 @1) + (37:54 @2) + (3:25 @3) 9.8 km (6:38 / km) +799m 4:43 / km
ahr:136 max:156

... and the boys ran up La Tourne in the evening.

Saturday Jan 10, 2015 #

5 PM

100% trails and roads 51:23 intensity: (24:47 @1) + (22:43 @2) + (3:53 @3) 11.03 km (4:39 / km) +355m 4:01 / km
ahr:111 max:158

Quick O2 outing.

Friday Jan 9, 2015 #

6 AM

100% trails and roads 1:08:51 intensity: (41:43 @1) + (18:01 @2) + (9:07 @3) 9.62 km (7:09 / km) +799m 5:03 / km
ahr:135 max:158

Ran up to La Tourne before work.

Thursday Jan 8, 2015 #

7 PM

100% trails and roads 21:39 [1] 4.74 km (4:34 / km) +115m 4:04 / km
ahr:117 max:139

O2 jog.

Tuesday Jan 6, 2015 #

6 AM

100% trails and roads 1:15:04 intensity: (47:27 @1) + (12:52 @2) + (14:45 @3) 9.74 km (7:43 / km) +796m 5:28 / km
ahr:134 max:160

Ran up to La Tourne. Icy conditions.
6 PM

Orienteering 56:07 intensity: (42:12 @1) + (10:10 @2) + (3:45 @3) 8.69 km (6:27 / km) +370m 5:19 / km
ahr:119 max:160

O training with the regional team.

Saturday Jan 3, 2015 #

7 AM

100% trails and roads 55:48 intensity: (51:56 @1) + (2:16 @2) + (1:36 @3) 9.94 km (5:37 / km) +475m 4:32 / km
ahr:121 max:156

Early morning run.
3 PM

100% trails and roads 59:50 intensity: (38:34 @1) + (20:06 @2) + (1:10 @3) 12.26 km (4:53 / km) +427m 4:09 / km
ahr:133 max:156

Nice flowing run.

Friday Jan 2, 2015 #

10 AM

XC skiing, skating 1:20:54 intensity: (36:26 @1) + (41:09 @2) + (3:19 @3) 18.66 km (4:20 / km) +422m 3:54 / km
ahr:139 max:156

Skate skiing on La Vue des Alpes. No Matti today, but super sticky snow. If I could choose, I'd take great snow with a Matti.

Thursday Jan 1, 2015 #

4 PM

Run with Matti 39:29 [1] 6.45 km (6:07 / km) +126m 5:34 / km
ahr:104 max:125

Totally exhausted. Matti woke us up at 0350 because he's sick... one thing is for sure, there will be easier days in 2015 then today :-).

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