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Training Log Archive: Swisscheese

In the 7 days ending Mar 14, 2010:

activity	#	time	miles		km		+m
Orienteering	6	7:39:59	40.81	(11:16)	65.68	(7:00)	1370
100% trails and roads	4	3:14:49	21.76	(8:57)	35.02	(5:34)	770
Strength workout, body we	1	22:00
Total	11	11:16:48	62.57		100.7		2140

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Sunday Mar 14, 2010 #

10 AM

Orienteering 55:00 9.01 km (6:06 / km) +350m 5:07 / km

Interval O training in Hubewald. 5x uphill running following streamers (full speed) followed by 3-5 controls, mainly downhill.

3 PM

Orienteering 1:32:00 13.89 km (6:37 / km) +570m 5:30 / km

O training in Hueneberg Wald. Shadowing Térence and Floos + picking up controls

Saturday Mar 13, 2010 #

Orienteering 1:15:00 [1] 10.0 km (7:30 / km)
shoes: Mizuno Harrier II

O training with the youth team of Neuchatel and Bern. We are doing a training weekend together and I am there as a coach.
Map: Guntelsey. Shadowing several athletes and picking up controls.
My calf has been hurting a lot in the last days. It almost entirely goes away after 30min, but the 10min are really painful. I am not sure what the cause is.

3 PM

Orienteering 1:37:59 12.49 km (7:51 / km) +450m 6:39 / km
ahr:105 max:140 shoes: Mizuno Harrier II

Setting controls, shadowing a few athletes and picking up controls in Rohrimoos.

Friday Mar 12, 2010 #

12 PM

100% trails and roads 1:01:49 12.39 km (4:59 / km) +370m 4:21 / km
ahr:125 max:142 shoes: Mizuno Rider 12 II

Lunch jog. Pain in my calf is quite severe.

1 PM

Strength workout, body we 22:00 [3]

Core strength.

8 PM

Orienteering 1:24:00 13.0 km (6:28 / km)

Regional night O race in Hondrich. 30 controls over 6.6km... got to my administrative limit but it went quite well. I could even finish the race as first, over 2min faster than Matthias Kyburz and Dani H.

C • congratulations!! 1

Thursday Mar 11, 2010 #

100% trails and roads 44:00 10.0 km (4:24 / km)
shoes: Mizuno Ronin

Flat treadmill test in Macolin. More or less same results as the 3 last years... well, maybe I can stop training and it wouldn't make a difference ;-). Actually it is good to know where I am standing... all is going well so far, and this year I am not going to screw up with some injuries or other troubles until the races :-).

100% trails and roads 57:00 7.0 km (8:09 / km) +400m 6:20 / km
shoes: Mizuno Ronin

Uphill treadmill test... Sandra's torture tool :-).
He, new personal best... maybe training over the years is paying off. I finished running the 3min at 9.9kmh at 22%.

C • Pain? 3

Wednesday Mar 10, 2010 #

7 AM

100% trails and roads 13:00 [1] 2.15 km (6:03 / km)
shoes: Mizuno Rider 12 II

Morning jog. Right leg in pain... butt, hamstring and calf give sharp pain!!??

8 PM

100% trails and roads 19:00 [1] 3.49 km (5:27 / km)
shoes: Mizuno Harrier II

Evening run. Still sharp pain in the whole leg.

C • Pain? 1

Tuesday Mar 9, 2010 #

6 PM

Orienteering 56:00 7.29 km (7:41 / km)
ahr:103 max:147 shoes: Inov 8 Mudclaw 270I

Club night O training in le Devens. Thanks Sandra for setting the controls.
Right leg in pain.

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