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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  Trail running18 21:48:16 139.6(9:22) 224.66(5:49) 11119
  Orienteering8 8:19:49 50.01(10:00) 80.48(6:13) 2224
  XC skiing, skating2 3:05:13 32.73(5:40) 52.67(3:31) 1101
  100% trails and roads2 2:02:05 14.89(8:12) 23.96(5:06) 291
  Ski with Matti2 1:40:18 10.89(9:13) 17.52(5:43) 536
  Backcountry skiing1 1:25:00 5.2(16:21) 8.37(10:10) 811
  Strength workout, body we3 1:10:00
  Total35 39:30:41 253.3 407.65 16082
  [1-5]35 38:57:08

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Saturday Mar 31, 2018 #

Orienteering 1:08:00 intensity: (20:00 @1) + (8:00 @3) + (35:00 @4) + (5:00 @5) 11.0 km (6:11 / km) +300m 5:26 / km

Norska Easter Relay. Fun to orienteer in a race. Some troubles with the flow, though.

Friday Mar 30, 2018 #

6 AM

Trail running 1:45:55 intensity: (1:28:35 @1) + (17:20 @2) 17.64 km (6:00 / km) +1025m 4:39 / km
ahr:126 max:151

Early run up to La Tourne with Stefan and back down with some extra climb up La Chenille.
11 AM

Ski with Matti 48:44 intensity: (45:34 @1) + (3:10 @2) 7.24 km (6:44 / km) +302m 5:34 / km
ahr:111 max:150

Ski with Matti (pulled him) in Les Loges. Paradise condition.

Thursday Mar 29, 2018 #

1 PM

XC skiing, skating 56:46 intensity: (47:44 @1) + (7:44 @2) + (1:18 @3) 15.98 km (3:33 / km) +335m 3:13 / km
ahr:129 max:154

Speedy XC excursion on La Vue des Alpes. Great fun!

Wednesday Mar 28, 2018 #

5 PM

Trail running 2:10:00 intensity: (2:05:24 @1) + (4:18 @2) + (18 @3) 22.56 km (5:46 / km) +1125m 4:37 / km
ahr:126 max:154

Long jog. Felt slow and tired the first hour, then surprisingly it went better bit by bit... nice feeling!
Chemin du Réservoir-Treymont-Champs du Moulin-Chambrelien and back.

Tuesday Mar 27, 2018 #

6 AM

Trail running 1:09:50 intensity: (44:32 @1) + (23:15 @2) + (2:03 @3) 10.26 km (6:48 / km) +791m 4:55 / km
ahr:133 max:157

Run up and back down to La Tourne.
6 PM

100% trails and roads 1:07:41 intensity: (41:27 @1) + (4:09 @2) + (4:36 @3) + (9:06 @4) + (8:23 @5) 12.8 km (5:17 / km) +289m 4:45 / km
ahr:131 max:198

Interval training with the ANCO young shots. 6x4min.

Monday Mar 26, 2018 #

7 PM

Backcountry skiing 1:25:00 [1] 8.37 km (10:10 / km) +811m 6:51 / km
ahr:101 max:135

Chasseral tour with Yves Jaquet and Philippe Beuret. If all goes well this was the PDG recital!

Sunday Mar 25, 2018 #

6 PM

Trail running 46:00 intensity: (45:48 @1) + (12 @2) 8.67 km (5:18 / km) +258m 4:37 / km
ahr:122 max:144

Quick O2 run.

Saturday Mar 24, 2018 #

6 PM

Trail running 1:09:30 intensity: (41:11 @1) + (3:26 @2) + (6:18 @3) + (11:47 @4) + (6:48 @5) 13.7 km (5:04 / km) +297m 4:35 / km
ahr:137 max:185

5x Crostand loop (best time 4'32'') fast.

Friday Mar 23, 2018 #

4 PM

XC skiing, skating 2:08:27 intensity: (1:53:41 @1) + (14:16 @2) + (13 @3) + (9 @4) + (8 @5) 36.69 km (3:30 / km) +766m 3:10 / km
ahr:127 max:173

Beautiful evening atmosphere... saw 2 other skiers in the first 30', then got lost in the big calm emptiness of the Jura and I entered state where time stopped still, beautiful.

Thursday Mar 22, 2018 #

12 PM

Trail running 45:09 intensity: (44:56 @1) + (13 @2) 7.96 km (5:40 / km) +294m 4:47 / km
ahr:122 max:141

Lunch break jog with Ruud.

Wednesday Mar 21, 2018 #

1 PM

Orienteering 46:50 intensity: (46:29 @1) + (21 @2) 6.72 km (6:58 / km) +269m 5:48 / km
ahr:116 max:144

Setting controls in Serroue.

Sunday Mar 18, 2018 #

7 AM

Trail running 16:18 [2] 2.86 km (5:42 / km) +37m 5:22 / km
ahr:136 max:171

Warm up
8 AM

Trail running 3:57:51 intensity: (6:08 @1) + (31:53 @2) + (2:06:53 @3) + (56:14 @4) + (16:43 @5) 47.74 km (4:59 / km) +2391m 3:59 / km
ahr:158 max:190

Trail du Mont-Ventoux.

Saturday Mar 17, 2018 #

10 AM

Trail running 32:52 intensity: (30:42 @1) + (2:06 @2) + (4 @3) 3.72 km (8:51 / km) +161m 7:16 / km
ahr:112 max:152

Snow run with Sandra on the road up the Mont Ventoux.
5 PM

Trail running 28:31 [1] 5.49 km (5:12 / km) +139m 4:37 / km
ahr:129 max:165

Easy evening jog

Strength workout, body we 21:45 intensity: (19:02 @0) + (2:43 @1)
ahr:87 max:132

Core strength

Friday Mar 16, 2018 #

4 PM

Trail running 54:59 [1] 5.78 km (9:31 / km) +413m 7:01 / km
ahr:113 max:189

Jog around the Dentelles de Montmiraille... most technical trail ever!! Beautiful!

Thursday Mar 15, 2018 #

5 PM

Strength workout, body we 23:15 intensity: (14:31 @0) + (8:44 @1)
ahr:94 max:133

Core strength

Wednesday Mar 14, 2018 #

7 PM

Orienteering 34:47 intensity: (30:33 @1) + (2:46 @2) + (1:01 @3) + (27 @4) 4.91 km (7:05 / km) +165m 6:04 / km
ahr:123 max:165

Club night O. A branch perforated my shoe and injured my foot. I stopped the training, but I it is fortunately not too bad.

Tuesday Mar 13, 2018 #

6 AM

Trail running 1:11:58 intensity: (44:27 @1) + (15:17 @2) + (12:05 @3) + (9 @4) 10.1 km (7:07 / km) +886m 4:57 / km
ahr:137 max:163

Run up to La Tourne with Stefan.
12 PM

Trail running 51:24 intensity: (25:20 @1) + (22:48 @2) + (3:16 @3) 8.9 km (5:47 / km) +580m 4:21 / km
ahr:139 max:161

Lunch break jog, trying to find a max of climb and running down quickly.

Sunday Mar 11, 2018 #

7 AM

Strength workout, body we 25:00 [1]

25min. Core strength before breakfast with the ANCO young shots.
12 PM

Orienteering 55:09 intensity: (22:17 @1) + (1:13 @2) + (14:10 @3) + (16:22 @4) + (1:07 @5) 10.39 km (5:18 / km) +223m 4:48 / km
ahr:139 max:179

Herzogenbuchsee orienteering event. Well, that was an intensive last 24hrs. I actually felt pretty good on that last race. Starting to feel more natural with orienteering at racing speed.

Saturday Mar 10, 2018 #

7 AM

Trail running 40:00 intensity: (25:00 @2) + (15:00 @3) 7.56 km (5:17 / km) +307m 4:24 / km
ahr:128 max:151

Ran up to Boudevilliers to get the bus for the club weekend.
2 PM

Orienteering 54:16 intensity: (13:09 @1) + (7:54 @2) + (19:27 @3) + (13:02 @4) + (44 @5) 9.54 km (5:41 / km) +345m 4:49 / km
ahr:140 max:181

Coupe Neuchâteloise in La Rouveraie. Forest orienteering on a detailed 1:5000 map.
7 PM

Orienteering 1:13:21 intensity: (24:00 @1) + (5:09 @2) + (19:00 @3) + (25:12 @4) 13.36 km (5:29 / km) +231m 5:03 / km
ahr:136 max:178

Club weekend with the young shots of ANCO... night o race. I got caught by Pascal at the first control and than he showed me at what tempo you are supposed to orienteer in a race :-)... fun.

Thursday Mar 8, 2018 #

2 PM

Ski with Matti 51:34 intensity: (46:22 @1) + (4:22 @2) + (47 @3) + (3 @4) 10.28 km (5:01 / km) +234m 4:30 / km
ahr:116 max:162

Skiing with Matti. Pulled him on the rope... we both had a kick out of that training.

Wednesday Mar 7, 2018 #

3 PM

Trail running 1:27:41 intensity: (40:38 @1) + (15:05 @2) + (20:25 @3) + (10:30 @4) + (1:03 @5) 18.21 km (4:49 / km) +556m 4:11 / km
ahr:141 max:179

Pyramid training. 20' warm-up followed by 5x10' crescendo. I felt good during the exercise, but my legs were felt smashed already after the shower... and it got only worse during the evening ;-).

Tuesday Mar 6, 2018 #

5 AM

Trail running 1:10:43 intensity: (46:57 @1) + (20:19 @2) + (2:24 @3) + (1:03 @4) 9.21 km (7:41 / km) +846m 5:16 / km
ahr:133 max:165

Early run up to La Tourne with Stefan.
6 PM

100% trails and roads 54:24 intensity: (33:12 @1) + (4:03 @2) + (4:46 @3) + (5:24 @4) + (6:59 @5) 11.16 km (4:52 / km) +2m 4:52 / km
ahr:129 max:190

Interval training with the orienteering club. 3x200m, 4x1000m, 3x200m. Actually I was suprised I was still able to run under a 4:00/km pace on a track :-)

Sunday Mar 4, 2018 #

5 PM

Trail running 57:26 intensity: (55:44 @1) + (1:41 @2) + (1 @3) 9.64 km (5:57 / km) +309m 5:08 / km
ahr:123 max:152

Evening run with Stefan. Catching up after a week of vacation.

Saturday Mar 3, 2018 #

7 AM

Trail running 1:32:09 [2] 14.66 km (6:17 / km) +704m 5:04 / km

Last training in Granada

Friday Mar 2, 2018 #

8 AM

Orienteering 1:23:17 [2] 12.3 km (6:46 / km) +341m 5:57 / km

Early orienteering training in Las Mimbres in down pouring rain. Streams turned into rivers sometimes difficult to cross!
Mass start with Aapo and Janne... fortunately not running alone ;-)

Thursday Mar 1, 2018 #

5 PM

Orienteering 1:24:09 [2] 12.25 km (6:52 / km) +350m 6:01 / km

Oing in Benalua... amazing terrain, lots of fun.

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