Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 7 days ending May 8, 2011:

activity	#	time	miles		km		+m
Orienteering	4	5:20:00	24.85	(12:52)	40.0	(8:00)	1372
100% trails and roads	6	4:39:00	32.77	(8:31)	52.73	(5:17)	1094
Strength workout, body we	1	22:00	0.03	(11:48:07)	0.05	(7:20:00)
Total	10	10:21:00	57.65	(10:46)	92.78	(6:42)	2466

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Sunday May 8, 2011 #

11 AM

Orienteering 1:33:00 13.79 km (6:45 / km) +435m 5:50 / km

Regional race in Corrençon. Too bad, I read to the wrong control and lost about 5 minutes there. Well, my race was not perfect beforehand, but after that it was really bad. The terrain is still great.
I lost about 10 minutes to Thierry who won in 57minutes.

3 PM

Orienteering 1:25:00 [1] 10.53 km (8:05 / km) +350m 6:55 / km

PM training with Thierry G.
Finally I was able to manage the terrain 100%.

Saturday May 7, 2011 #

10 AM

Orienteering 1:20:00 9.1 km (8:47 / km) +331m 7:26 / km

O training in Montagne de Bange with the Kalevan Rasti boys. About every 7 minutes I would get lost...

3 PM

Orienteering 1:02:00 6.58 km (9:25 / km) +256m 7:53 / km

Middle distance race in Correncon. Incredible terrain! One of the very best!

I missed 1 control 4 minutes. I lost contact on the way (long leg) and wasn't able to relocate. Other wise I think the speed was quite good, but still 2x1min mistake... but those can happen in this terrain, especially with a map which is 15 years old.
I lost 4 minutes to Tero Föhr who won.

C • Map? 3

Friday May 6, 2011 #

7 PM

100% trails and roads 45:00 [1] 9.09 km (4:57 / km) +261m 4:20 / km

Long day. Picked up Sandra from the hospital in Basel.
Every thing went well with her knee surgery, wonderful!!!

But I'm exhausted and it will be tough to leave tomorrow for France. I'm tired and leaving Sandra behind doesn't feel right... which it actually isn't really.

Thursday May 5, 2011 #

12 PM

100% trails and roads 41:00 [1] 7.99 km (5:08 / km) +284m 4:21 / km
shoes: Mizuno Rider 13

Lunch jog.

6 PM

100% trails and roads 1:20:00 14.89 km (5:22 / km) +5m 5:22 / km
shoes: Mizuno Aero 9

Track intervals with the CEP. 8x400m in 1:08, r:1min, 1600m in 4:47 and 4x400m 1:08, 1:06 and 1:05. Tough but good training.
My plantar fascitis on the right foot has been hurting more since a week, but slowly it is getting better. At least tonight it felt good. I guess that taking it easy in the beginning of the week and not using O-shoes is helping.

Wednesday May 4, 2011 #

12 PM

100% trails and roads 24:00 [1] 4.37 km (5:29 / km) +124m 4:48 / km
shoes: Mizuno Rider 13

Lunch break run.

7 PM

Strength workout, body we 22:00 [1] 0.05 km (7:20:00 / km)

Core strength.

100% trails and roads 1:09:00 [1] 12.39 km (5:34 / km) +420m 4:46 / km
shoes: Mizuno Aero 9

Evening run with some strides at the end. Tired.

Tuesday May 3, 2011 #

100% trails and roads 20:00 [1] 4.0 km (5:00 / km)
shoes: Mizuno Rider 13

Last jogging with Sandra before she gets her knee fixed.

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