Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 7 days ending Apr 22, 2012:

activity	#	time	miles		km		+m
Orienteering	7	6:42:19	34.44	(11:41)	55.42	(7:16)	1427
100% trails and roads	4	2:16:57	18.54	(7:23)	29.83	(4:35)	469
Strength workout, body we	3	1:05:00
Town orienteering	1	43:32	3.99	(10:54)	6.43	(6:46)	180
Total	14	10:47:48	56.97		91.69		2076

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Sunday Apr 22, 2012 #

11 AM

Town orienteering 43:32 6.43 km (6:46 / km) +180m 5:56 / km
ahr:115 max:174

Sprint in Lausanne. Several small mistakes... costing a lot of time when you add them, especially comparing to the guys of the team. I am impressed how well they run sprints.

C • I know what you mean 3

Saturday Apr 21, 2012 #

10 AM

Orienteering 56:00 6.81 km (8:13 / km) +177m 7:17 / km
ahr:138 max:155 shoes: Inov-8 Oroc 280

Super technical training in Longchaumois. I enjoyed every bit of the training.

4 PM

Orienteering 57:34 9.3 km (6:11 / km) +250m 5:27 / km
ahr:156 max:177

Chasing start in Longchaumois. Not my best orienteering, but it was still fun.

Friday Apr 20, 2012 #

10 AM

Orienteering 1:16:29 9.81 km (7:48 / km) +283m 6:49 / km
ahr:134 max:155

Multiple control O training in Longchaumois. Lack of focuse in the beginning, then a stretch of 35 controls with flow. Fun.

4 PM

100% trails and roads 44:01 10.52 km (4:11 / km) +177m 3:51 / km
ahr:143 max:172 shoes: Mizuno Rider 14

Rolling run on every spot of asphalt without snow and not being a national road.

6 PM

Strength workout, body we 35:00 [3]

Core strength.

Thursday Apr 19, 2012 #

10 AM

Orienteering 1:02:32 6.79 km (9:13 / km) +180m 8:08 / km
ahr:126 max:146 shoes: Inov-8 Oroc 280

O training in Longchaumois on a reduced map. Very technical terrain and rough underground. It felt more like running in the WOC 2011 terrain then in the Jura. It snowed over night and made it quite slippery on the bare rocks.

4 PM

Orienteering 52:05 8.39 km (6:13 / km) +232m 5:27 / km
ahr:142 max:176

Middle distance training in a snow free forest. So much fun to run middle distances in the Jura terrain!

Wednesday Apr 18, 2012 #

11 AM

Orienteering 43:26 6.94 km (6:15 / km) +132m 5:43 / km
ahr:135 max:202 shoes: Mizuno Ronin

1st day of a 5 day training camp with the Swiss team. 2 weeks ago we concentrated on the "middle land" type of terrain (WOC long and relay) and now we are going into the Jura (WOC middle).
We started of though with a sprint in Nyon. Cool town, it was time I visited it.

4 PM

Orienteering 54:13 7.39 km (7:20 / km) +173m 6:34 / km
ahr:136 max:154