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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 7 days ending Jan 31, 2007:

activity # timemileskm+m
  100% trails and roads4 5:30:00 45.36(7:17) 73.0(4:31) 300
  Orienteering3 3:05:00 16.78(11:02) 27.0(6:51)
  Aquajog2 1:33:00
  Strength workout, body we2 1:17:00
  25% off road, 75% road1 33:00 4.35(7:35) 7.0(4:43)
  Running school1 26:00 1.86(13:57) 3.0(8:40)
  Gymnastics and stretching1 10:00
  Unspecified1 10:00
  Bike or Hometrainer1 10:00
  Total6 12:54:00 68.35 110.0 300
averages - sleep:6.9 rhr:36

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Wednesday Jan 31, 2007 #

100% trails and roads 27:00 [2] 5.0 km (5:24 / km)
slept:7.0 shoes: Saucony Fastwitch 2

Warm up and cool down for a test on the treadmill to find out my anaerobic treshold.

100% trails and roads 20:00 [3] 5.0 km (4:00 / km)
shoes: Saucony Fastwitch 2

The part of the test at middle tempo pace.

100% trails and roads 10:00 [5] 3.0 km (3:20 / km)
shoes: Saucony Fastwitch 2

Part of the test at full speed. Looking forward to see my resluts.
At the end I ran 1.5 minutes at 21.6kmh before I collapsed :-)
C • Did Sandra do the test again..... 2

100% trails and roads 1:25:00 [2] 18.0 km (4:43 / km) +300m 4:22 / km
shoes: Saucony Trigon 4 Ride

Jog to Münchenbuchsee, Kirchlindach, Grächwil and back. Well, starting to feel my training from the last days... getting tired! Time for an easier day tomorrow.

Tuesday Jan 30, 2007 #

100% trails and roads 42:00 [2] 8.5 km (4:56 / km)
rhr:36 slept:7.0 shoes: Saucony Trigon 4 Ride

Nice, first afternoon where I am not on the run since quite a few days.
Jogging surrounding my secret russian running drills.

Running school 26:00 [3] 3.0 km (8:40 / km)
shoes: Saucony Trigon 4 Ride

After 20 minutes of warm up I spent 20 minutes on secret russian running drills followed by 10x 15-20sec sprints intergrated in my jog.

100% trails and roads 47:00 [2] 11.0 km (4:16 / km)
shoes: New Balance 1024

Tikka headlamp jog onto the Schüpberg.

Strength workout, body we 43:00 [1]

5 minutes of rope jumping, 35 minutes of core and leg strength with body weight and some ankle exercices.

Monday Jan 29, 2007 #

Note
slept:6.5

No time for training today.... work, work, work, but fun!

Sunday Jan 28, 2007 #

Bike or Hometrainer 10:00 [1]
slept:8.0

My ankle feels estonishingly well. Still decided to play it save and not go run on the icy trails.
Warm up on the hometrainer.

Gymnastics and stretching 10:00 [1]

Ankle exercices.

100% trails and roads 22:00 [1] 3.5 km (6:17 / km)
shoes: Saucony Fastwitch 2

Warm up, some rest and cool down of the intervals.

100% trails and roads intervals 33:00 [4] 9.0 km (3:40 / km)
shoes: Saucony Fastwitch 2

Got inspired by Baptistes training... 10x3min on the treadmill at the treshold pace with 1min rest. Started doing 5x3min at 18kmh and as I thought this was a little to easy I climbed the speed for 2 intervals at 18.5kmh and the 3 last at 19kmh. This felt like a nice workout... did some controlled speed and didn't destroy myself for the day because I would run too fast.

Aquajog 55:00 [1]

Right after the treadmill workout I jumped into the pool to do 50min of aquajog followed by some swimming. Keeping the technique up felt really difficult at first because of the running I had been doing just before, but after 20min of focused training my strides finally felt natural.

Saturday Jan 27, 2007 #

Orienteering 1:10:00 [2] 9.0 km (7:47 / km)
slept:5.7 shoes: VJ Panther with dobbs

Kick off of the weekend training camp with the Swiss team on the Kerenzerberg.
Orienteering in Chlosterwald... the forest where the WOC relay in 2003 was planed... too bad the storm didn't make it possible, the terrain is pretty cool.
Took it really easy. My ankle felt more stiff than usual and hurt a little bit more than yesterday.

Unspecified 10:00 [1]

Warm up on an elliptical machine.

Strength workout, body we 34:00 [1]

Core body and leg strength and ankle exercices.

Friday Jan 26, 2007 #

Aquajog 38:00 [1]
slept:7.0

Aquajogging at 7am... brrr!

25% off road, 75% road 33:00 [1] 7.0 km (4:43 / km)
shoes: VJ Panther with dobbs

Warm up and cool down for the night O race: "Bern by night"

Orienteering race 45:00 [5] 9.0 km (5:00 / km)
shoes: VJ Panther with dobbs

Night O race "Bern by Night" in Zollikofen Wald. I wasn't sure I would run because my ankle didn't feel too good today... but I am glad I did it. My ankle survived and it was a lot of fun.
More adrenaline than any friday night movie: Night-O Mass start!
I was happy to see that I am still able to keep up with some of the best orienteers. I was able to win 2 meters ahead of Andreas Müller, Stefan Zingg and Baptiste Rollier.

Thursday Jan 25, 2007 #

Orienteering 1:10:00 [2] 9.0 km (7:47 / km)
slept:7.0 shoes: VJ Panther with dobbs

Orienteering with Sandra and Fränä in some map close to Herzogenbuchsee on a reduced map without trails.
Uh, Switzerland can be cold... and there is a 5 cm layer of snow.

100% trails and roads 44:00 [2] 10.0 km (4:24 / km)
shoes: New Balance 1024

Night jog on the icy roady.

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