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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slauenstein

In the 7 days ending Feb 11:

activity # timemileskm+m
  running3 1:40:48 8.59(11:44) 13.83(7:17) 424
  Orienteering1 1:08:15 2.38(28:37) 3.84(17:47) 145
  Alpine skiing1 1:00:00
  skate skiing1 43:30 3.47(12:33) 5.58(7:48) 135
  Stroller running1 41:59 3.46(12:08) 5.57(7:32) 166
  Total7 5:14:32 17.91 28.82 869
  [1-5]7 5:02:19

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Sunday Feb 11 #

1 PM

Alpine skiing 1:00:00 [3]

Nonno and I took a 1/2 day ticket to go skiing. It was fun much fun to ski again. It’s been a few years... felt comfortable really quickly. Fun/)
5 PM

skate skiing 43:30 intensity: (5:31 @0) + (9:42 @1) + (22:32 @2) + (4:58 @3) + (47 @4) 5.58 km (7:48 / km) +135m 6:57 / km
ahr:128 max:170

We’re in Davos for a week vacation while Marc takes part in a conference. Yupee!

Friday Feb 9 #


Still in Magglingen at this Congress and ended up staying here last night because the Congress dinner went very late. It was great to catch up with the people I used to work with and have some fun. Kind felt some nostalgia for my old job, but I do not have any regrets either.

Didn't have the energy to go running today at lunch. 5.5 hours of sleep just doesn't cut it for me... But I noticed that I can handle this type of short night much better than earlier in my life. It must have to do with the fact you don't sleep a lot when you have kids and get used to sleep deprivation.

Thursday Feb 8 #

12 PM

running 40:46 intensity: (1:34 @1) + (25:36 @2) + (10:45 @3) + (2:51 @4) 5.45 km (7:29 / km) +176m 6:27 / km
ahr:148 max:169

Two days of SGS Congress in Magglingen and I felt almost a little better and certainly not worse after a long night of sleep. I could have been that my sore throat flared up because I got really cold during almost 2 hours on Tuesday evening and my immune system was suppressed enough by the effort of keeping me warm that my old cold which had not total left flared back up. I decided to go running at lunch for the same reasons as yesterday, and I figured if I am not worse today that running won't hurt. Felt pretty weak and didn't move quickly, but had more energy in the afternoon than I expected.

Wednesday Feb 7 #

5 PM

running 50:22 intensity: (2 @0) + (20 @1) + (47:23 @2) + (2:37 @3) 7.19 km (7:00 / km) +154m 6:20 / km
ahr:145 max:163

Felt really good on the run despite feeling a bit weird during the day (sweating, flushed cheeks and a head-ache). I wasn't sure if running was going to be a good thing, but I figured it can also have a immune stimulating effect if I take it easy and enjoy the fresh air. The fresh air and feeling of running was totally worth it, but I did relieve a massive sore throat in the evening. Could hardly swallow and went to bed at 9pm. Crap!

Tuesday Feb 6 #

1 PM

Orienteering (setting controls) 1:08:15 intensity: (5:58 @0) + (26:36 @1) + (30:06 @2) + (4:04 @3) + (1:31 @4) 3.84 km (17:47 / km) +145m 14:58 / km
ahr:123 max:169

Ate lunch with a friend just before doing this and my stomach was really full, so I walked a bit of the first climb to get warmed up. As I headed into the forest the sounds of chainsaws started up. Ahh. Non, they are cutting in this forest today?!? Well, they weren't in the top part of the forest, so I set as many controls as possible. I had a crappy map with me because I always seem to have trouble printing from my mac with OCAD and I was in a hurry, so I exported a jpeg and printed that. Didn't realize that the map was too small and the symbols almost illegible until I was trying to set a few controls in a really detailed area and I could not make out what is what on the map. Finally after a lot of searching around, I set one of the controls in a depression where I knew I could change the control location on the course at home before printing. I try not to print the maps before I set the controls, because I almost always have to change something after being in the forest.
Well, the chainsaw sounds were getting closer and closer as I continued to set the controls. Every once in a while the sound of a tree falling would interrupt my concentration. Creepy. When I got into the zone where they were cutting the trees I was able to set two controls before bailing, since the guy with the chainsaw starting cutting another tree. Hurried out of there and around on a trail to go see if I could set some controls below the area where they were cutting. I was going to have the change the courses a lot at home.
As I came around on a trail, I saw another guy working with a chainsaw. I asked him if I could pass and if I could set some controls lower down. He was really friendly and interested in what I was doing. So I explained etc, also that I am a coach and he said to me. "Oh I know some people who orienteer, like for example the Lauensteins" Ha! I guess he doesn't know ALL the Lauensteins ;-) So I introduced myself and it turns out to be an old cross-country ski friend of Marc and Stefan. He is also the xc-skiing coach of two kids in our club who's old brother I coach. Small world!
Anyway, i could set the bottom controls and I went home and changed the courses as best as I could for what I set out there. It was an interesting challenge.
6 PM

running 9:40 intensity: (4 @0) + (4 @1) + (9:03 @2) + (29 @3) 1.2 km (8:04 / km) +93m 5:48 / km
ahr:146 max:164

Warm up with the juniors afterwards I managed their 3 mass starts up the hill. Froze my bottom off.

Monday Feb 5 #

10 AM

Stroller running 41:59 intensity: (38 @0) + (15:41 @1) + (22:46 @2) + (2:34 @3) + (20 @4) 5.57 km (7:32 / km) +166m 6:34 / km
ahr:131 max:167

Running with Lena. It was fun, but man did I have to work hard. My left foot (plantar) started hurting after the run... ahhh. Hope that problem doesn't come back. probably just the shock of not running for 10 days and then pushing a stroller at the same time. Lots of steep uphills, my auto-stop kept pausing my training on the uphills. Just not moving fast enough, sniff, sniff.

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