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Training Log Archive: Swisscheese

In the 7 days ending Mar 21, 2010:

activity	#	time	miles		km		+m
100% trails and roads	7	6:16:25	47.2	(7:58)	75.96	(4:57)	1300
XC skiing, skating	2	2:40:27
Orienteering	2	2:38:39	15.57	(10:12)	25.05	(6:20)	880
Strength workout, body we	2	40:00
Total	12	12:15:31	62.77		101.01		2180

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Sunday Mar 21, 2010 #

1 PM

100% trails and roads 41:00 [1] 7.8 km (5:16 / km) +220m 4:37 / km
shoes: Mizuno Rider 12 II

Run.

4 PM

XC skiing, skating 1:31:49
ahr:132 max:147

XC skiing on la Vue des Alpes. Fairy-tale like conditions... clouds running through the Jura hills, the pine forest was producing a scattered fog, the light would change every moment. Still a thick layer of snow, but because of the really warm and humid conditions some bigger patches of underground are showing, especially were the streams are flowing… spring is breaking through.

Saturday Mar 20, 2010 #

7 PM

100% trails and roads 20:47 [1] 3.03 km (6:52 / km)
ahr:102 max:114

Warm up for the night race

Orienteering 1:18:53 14.4 km (5:29 / km) +550m 4:36 / km
ahr:164 max:179

Swiss night-O champs. Mass start, three different loops with forkings in them. Really cool formula. Quite quickly you find yourself alone, than back again with folk and again alone and so one. I did an ok race and finished 2nd behind Daniel H (2min20 behind). Looking at the splits he was just too often a couple seconds faster that I had a chance. Both of us did an equal bigish mistake (1.5min).

C • well done! 1

100% trails and roads 18:32 2.89 km (6:24 / km)
ahr:115 max:159

Cool down after the race.

Friday Mar 19, 2010 #

2 AM

Strength workout, body we 20:00 [1]

12 PM

100% trails and roads 25:00 [1] 4.57 km (5:28 / km) +140m 4:45 / km

Lunch jogging.

Thursday Mar 18, 2010 #

6 AM

XC skiing, skating 1:08:38
ahr:112 max:153

Spring sunrise tour on la Vue-des-Alpes

6 PM

100% trails and roads 1:07:00 [1] 14.0 km (4:47 / km)
shoes: Mizuno Precision 9

Interval training with the CEP. 2x10x30'' full speed-30'' jogging + 5x2min.

C • splits? 2

Wednesday Mar 17, 2010 #

1 PM

100% trails and roads 52:36 9.78 km (5:23 / km) +280m 4:42 / km
ahr:129 max:161 shoes: Mizuno Rider 12 II

Lunch break jog with running drills at the end. Tired.

Tuesday Mar 16, 2010 #

12 PM

100% trails and roads 1:14:30 17.08 km (4:22 / km) +200m 4:07 / km
ahr:140 max:176 shoes: Mizuno Wave Aero 7

Interval training with Christophe. 6x5min, 2min rest. Estonishingly good shape. Tempo between 3:12 and 3:04 /km

6 PM

Orienteering 1:19:46 [1] 10.65 km (7:29 / km) +330m 6:29 / km
ahr:95 max:138 shoes: Inov-8 Mudclaw 270 II

Set controls for the night-O training in Tête Plumée and than shadowed Kerria... her lamp went off after 5 minutes, so she wore mine and I had to figure out how to follow her... good coordination training.

Monday Mar 15, 2010 #

12 AM

Strength workout, body we 20:00 [1]

Core strength

8 PM

100% trails and roads 1:17:00 [2] 16.82 km (4:35 / km) +460m 4:02 / km
shoes: Mizuno Rider 12 II

Rolling evening run.
Leg/calf pain is getting better every day. Only troubles in the first minutes of the run and on downhills.

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