Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 7 days ending May 10, 2009:

activity	#	time	miles		km		+m
Orienteering	4	7:00:00	34.98	(12:00)	56.3	(7:28)	1870
100% trails and roads	5	6:05:00	42.87	(8:31)	69.0	(5:17)	1260
50% off trails, 50% road	2	57:00	5.28	(10:48)	8.5	(6:42)
Strength workout, body we	1	30:00
Total	7	14:32:00	83.14		133.8		3130

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Sunday May 10, 2009 #

100% trails and roads 40:00 8.0 km (5:00 / km) +320m 4:10 / km

Warm up and cool down for the morning and evening training.

Orienteering 1:09:00 8.8 km (7:50 / km) +370m 6:29 / km

Orienteering in the west side of the Risoux. I have never been running there, and I just can't understand why, it is one of the most wonderful terrains I have ever visited. A mixture between Clermont Ferrand and nice Oslo terrain.

Orienteering 44:00 6.4 km (6:52 / km) +300m 5:34 / km

Middle distance in Prémanon. Best race this year, I would say :-).
Tough, green... but lovely terrain.
Felt strong physically and technically I managed to keep the time losses in a margin of seconds, eventhough the terrain was difficult.

Orienteering 50:00 5.0 km (10:00 / km) +200m 8:20 / km

Picking controls

C • don't you mean picking up c... 2

Saturday May 9, 2009 #

Orienteering 58:00 8.2 km (7:04 / km) +200m 6:18 / km

Orienteering in Fort des Rousses.

Orienteering 1:41:00 14.0 km (7:13 / km) +500m 6:07 / km

3x orienteering start full speed. Messed up every single time!
Map: Prémanon north

Setting controls at the end of the training.

Friday May 8, 2009 #

100% trails and roads 1:16:00 12.5 km (6:05 / km) +150m 5:44 / km
shoes: Mizuno Precision 9

7:30 am intervals:
2x8x200m. Rest 5'/1'.
Times between 30 and 32secs. Nice tough training.

C • 2x8x200 2

50% off trails, 50% road 20:00 [1] 3.0 km (6:40 / km)

Longish warm up with Sandra, checking out the Fort.

Orienteering 1:06:00 7.5 km (8:48 / km) +300m 7:20 / km

Orienteering in Fort du Risoux. A classic... wonderful!
Had my troubles... not the easiest terrain available.

Thursday May 7, 2009 #

100% trails and roads 1:05:00 13.5 km (4:49 / km) +500m 4:04 / km
shoes: Mizuno Rider 12

Early morning run.

Wednesday May 6, 2009 #

50% off trails, 50% road 37:00 [1] 5.5 km (6:44 / km)

Warm up and cool down.

Orienteering 32:00 6.4 km (5:00 / km)

Tried to race the women's course of the french selection race in Pfaffenweiher... didn't succeed to find a higher gear than the 3rd. Legs out of order, technically not superb and having no controls didn't help to get into a race feeling.

Tuesday May 5, 2009 #

100% trails and roads 1:03:00 13.3 km (4:44 / km) +290m 4:16 / km
shoes: Mizuno Rider 12

Morning run.

100% trails and roads 1:31:00 16.7 km (5:27 / km)

I actually planned to go on a o-map for some fun training... by the time I wanted to leave work I received an invitation to do intervals with Christophe Stauffer and Jérôme Schaffner... I couldn't resist the temptation, and went on the track in O-cloth and training shoes... by this time I didn't know want they had planned:
3x200m (31sec)
3x1200m (3:39-3:42)
3x300m (47-50sec)
3x800m (2:28-2:30)
3x200m (31-32sec)
Really good training. I am a little bit disappointed about my times... but that's how it is :-).

C • times? 5

C • intensity 2

Monday May 4, 2009 #

100% trails and roads 30:00 [1] 5.0 km (6:00 / km)
shoes: Mizuno Harrier

Strength workout, body we 30:00 [1]

Core strength. Felt really tired today... I was even proud about the little training.

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