Training Log: Swisscheese

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

Spring sunrise tour on la Vue-des-Alpes

100% trails and roads 1:07:00 [1] 14 km (4:47 / km)
shoes: Mizuno Precision 9

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

C • splits? 1

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.

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

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.

Strength workout, body we 20:00 [1]

Core strength

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.

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.

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