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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending May 31, 2018:

activity # timemileskm+m
  Trail running21 29:51:59 179.94(9:58) 289.58(6:11) 16295
  Orienteering2 3:09:28 18.13(10:27) 29.18(6:30) 1356
  Town orienteering1 2:29:41 13.58(11:02) 21.85(6:51) 1138
  Strength workout, body we3 40:27
  Total25 36:11:35 211.64 340.61 18789
  [1-5]24 35:23:47

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Sunday May 27, 2018 #

8 AM

Trail running 18:30 intensity: (4:07 @0) + (14:23 @1) 2.01 km (9:13 / km) +62m 7:59 / km
ahr:114 max:138

Warm up.

Trail running 3:59:18 intensity: (13 @0) + (1:27 @1) + (14:25 @2) + (1:11:09 @3) + (1:59:53 @4) + (32:11 @5) 42.15 km (5:41 / km) +2661m 4:19 / km
ahr:163 max:186

Zegama. Very soft conditions.

Saturday May 26, 2018 #

12 PM

Trail running 45:54 intensity: (41:51 @1) + (2:26 @2) + (48 @3) + (13 @4) + (36 @5) 6.7 km (6:51 / km) +395m 5:17 / km
ahr:99 max:176

Jog around Zegama.

Thursday May 24, 2018 #

4 PM

Trail running 51:31 intensity: (1:22 @0) + (32:28 @1) + (3:27 @2) + (7:21 @3) + (5:12 @4) + (1:41 @5) 8.84 km (5:50 / km) +220m 5:11 / km
ahr:127 max:176

4x4min intervals.

Wednesday May 23, 2018 #

5 PM

Trail running 47:00 intensity: (43:46 @1) + (2:26 @2) + (48 @3) 8.86 km (5:18 / km) +267m 4:37 / km
ahr:111 max:158

Evening run.

Tuesday May 22, 2018 #

8 PM

Trail running 25:40 [1] 4.27 km (6:01 / km) +132m 5:12 / km
ahr:110 max:137

Evening jog.

Strength workout, body we 8:10 [0]
ahr:74 max:96

Core strength.

Monday May 21, 2018 #

6 AM

Trail running 2:10:59 intensity: (1:43:07 @1) + (3:03 @2) + (21:08 @3) + (3:41 @4) 16.35 km (8:01 / km) +1501m 5:29 / km
ahr:121 max:166

2x up Rellerli from Saanen. The second ascent was full speed... legs were smashed for the downhill... even had to run backwards on some parts ;-)! Not joking actually.

Sunday May 20, 2018 #

10 AM

Trail running 2:30:16 intensity: (1:52:14 @1) + (37:33 @2) + (29 @3) 21.78 km (6:54 / km) +1408m 5:13 / km
ahr:126 max:156

Saanen, Wispile, Lauenen See. Gorgeous!!!

Saturday May 19, 2018 #

5 PM

Trail running 1:06:31 intensity: (35:54 @1) + (6:15 @2) + (21:09 @3) + (3:13 @4) 8.87 km (7:30 / km) +815m 5:08 / km
ahr:134 max:168

Family weekend in Saanen. Took advantage of my siblings while they took car of our children to climb the closest mountain of the Youth hostel we were staying in.

Thursday May 17, 2018 #

4 PM

Trail running 55:43 intensity: (6 @0) + (30:15 @1) + (4:00 @2) + (7:34 @3) + (13:04 @4) + (44 @5) 10.7 km (5:12 / km) +323m 4:31 / km
ahr:133 max:173

Not much time... so to be most efficient I did 6x4min intervals. Tough, not feeling very recovered but I tried my best and I actually was able to do negative splits until the last interval.

Wednesday May 16, 2018 #

5 PM

Trail running 58:36 intensity: (57:08 @1) + (1:28 @2) 11.05 km (5:18 / km) +388m 4:31 / km
ahr:116 max:148

Evening run.
9 PM

Strength workout, body we 16:02 [0]
ahr:67 max:89

Easy core strength once the children were in bed.

Tuesday May 15, 2018 #

7 PM

Trail running 38:39 intensity: (37:02 @1) + (23 @2) + (1:14 @3) 7.04 km (5:29 / km) +175m 4:53 / km
ahr:120 max:158

Easy evening jog.

Strength workout, body we 16:15 intensity: (15:54 @0) + (21 @1)
ahr:67 max:108

Core strength.

Sunday May 13, 2018 #

9 AM

Orienteering 2:08:39 intensity: (27:42 @1) + (15:33 @2) + (49:17 @3) + (33:06 @4) + (3:01 @5) 21.16 km (6:05 / km) +999m 4:55 / km
ahr:139 max:185

National O race in Tesserete. Never really found the fire for racing + many smaller and bigger mistakes... not a disaster, but I definitely had better times finding controls in the past.

Saturday May 12, 2018 #

9 AM

Trail running 2:41:03 intensity: (1:50:42 @1) + (12:02 @2) + (8:31 @3) + (16:31 @4) + (13:17 @5) 20.19 km (7:59 / km) +1485m 5:50 / km
ahr:131 max:183

National O meet in Capriasca.
Good rythm until 2/3 of the race and than searched an easy control for 3 minutes!!! I didn't understand the map and just couldn't find the control, eventhough I was soooo close. Oh well, until then it was a fun oing experience...
After the race I climbed to the cross of Monte Bar-> gorgeous

Friday May 11, 2018 #

5 PM

Trail running 1:15:00 intensity: (1:07:43 @1) + (6:02 @2) + (54 @3) + (21 @4) 10.81 km (6:56 / km) +842m 5:00 / km
ahr:123 max:169

Rest day. Took advantage of the Hammels to go for an evening jog direction Monte Boglia. Unfortunately I was a bit tight on time to get to get the top. Pouring rain, exciting :-)

Thursday May 10, 2018 #

12 PM

Town orienteering 2:29:41 intensity: (2:00:08 @1) + (11:43 @2) + (4:24 @3) + (7:56 @4) + (5:30 @5) 21.85 km (6:51 / km) +1138m 5:26 / km
ahr:119 max:193

Swiss sprint race in Capriasca. Very nice town and running in the small intricate alleys was a lot of fun. OK race, I felt always behind on the map... that's how town orienteering is fun.
Afterwards I went on a run up to Monte Bigorio and Gola die Lago... wow wow, what a fantastic region!

Wednesday May 9, 2018 #

6 PM

Trail running 26:45 [1] 4.31 km (6:13 / km) +314m 4:33 / km
ahr:109 max:136

Travel to Ticino. Went on a short O2 run to stretch my legs. Knees were hurting quite a bit... interestingly it got better when I was running more the next days.

Tuesday May 8, 2018 #

6 AM

Trail running 1:12:59 intensity: (50:43 @1) + (16:59 @2) + (1:25 @3) + (2:46 @4) + (1:06 @5) 11.7 km (6:14 / km) +884m 4:32 / km
ahr:134 max:175

Run up and down La Tourne. Had to sprint to catch the bus.
7 PM

Orienteering 1:00:49 intensity: (1:54 @0) + (56:31 @1) + (2:24 @2) 8.02 km (7:35 / km) +357m 6:12 / km
ahr:122 max:149

ANCO training. Tired, but it was motivating to run with other people.

Sunday May 6, 2018 #

6 PM

Trail running 54:51 intensity: (28:11 @1) + (3:35 @2) + (8:17 @3) + (10:46 @4) + (4:02 @5) 11.34 km (4:50 / km) +320m 4:14 / km
ahr:134 max:176

6x4min intervals.

Saturday May 5, 2018 #

2 PM

Trail running 2:26:30 intensity: (1:49:12 @1) + (32:23 @2) + (4:55 @3) 24.96 km (5:52 / km) +1472m 4:32 / km
ahr:131 max:158

Long jog. Rocher des Tablettes-La Tourne-Rochefort-Mont Racine and back. Pretty good legs... a bit thirsty at the end. I hadn't planned to go on such a long run and it turned out to be nice hot weather :-).

Friday May 4, 2018 #

5 PM

Trail running 1:01:44 intensity: (54:49 @1) + (6:55 @2) 9.78 km (6:19 / km) +636m 4:46 / km
ahr:128 max:172

Run up from Peseux to the Buchs in les Hauts-Geneveys. Bonked right at the beginning for half an hour... had to push through the bad feeling until my body adapted to the effort and I finally felt good.

Wednesday May 2, 2018 #

6 PM

Trail running 1:33:34 intensity: (45:48 @1) + (5:09 @2) + (5:22 @3) + (16:56 @4) + (20:19 @5) 18.28 km (5:07 / km) +696m 4:18 / km
ahr:132 max:183

Tour du Canton race in Les Ponts de Martel. I gave a shot to try to stick to the young rockets (Pascal Buchs and Julien Fleury) and I was actually surprised to see that I could follow them for most of the race. We dropped Julien on the way up to Le Grand Sommartel and I had to let Pascal go on the loong downhill towards la Petite-Joux. Fortunately the steep downhill to the finish suited me well and I could catch Pascal again... after a nice fight we finished hand in hand.
Very happy with my race. I felt good all the way and I enjoyed the racing.

Tuesday May 1, 2018 #

6 AM

Trail running 1:40:27 intensity: (1:32:52 @1) + (7:35 @2) 16.5 km (6:05 / km) +888m 4:48 / km
ahr:126 max:171

Early run up and down to La Tourne.
7 PM

Trail running 1:10:29 intensity: (57:15 @1) + (8:12 @2) + (5:02 @3) 13.1 km (5:23 / km) +411m 4:39 / km
ahr:118 max:170

ANCO training in Le Communal.

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