Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikee

In the 9 days ending Aug 9, 2009:

activity	#	time	miles		km		+m	load
Orienteering	6	5:43:57	19.45	(17:41)	31.3	(10:59)	1280	1322.1
Bike	3	4:45:00	50.02	(10.5/h)	80.5	(16.9/h)	1300	760.0
Various	2	4:00:00	5.59		9.0		700	240.0
Running	5	1:40:00	7.15	(14:00)	11.5	(8:42)	650	160.0
Roadbiking	1	1:05:00	17.71	(16.3/h)	28.5	(26.3/h)	350	195.0
Swimming	1	10:00						30.0
Total	8	17:23:57	99.92		160.8		4280	2707.1

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Sunday Aug 9, 2009 #

Roadbiking 1:05:00 [3] 28.5 km (26.3 kph) +350m
ahr:130 shoes: BMC Carborazor

Inauguration of my brand new BMC Carborazor which Rolf brought me yesterday. Feels nice and fast! 28" wheels on it which I will use for the S2 Challenge.
Short loop only, need to recover from last week.
Bu-Lueg-Wynigen-Niederösch-Kirchberg-Bu

Saturday Aug 8, 2009 #

Orienteering race 47:19 [4] ***** 3.2 km (14:47 / km) +220m 11:00 / km
ahr:163 shoes: VJ Integrator 08

Swiss-o-week - day 6 - Gibel

Again on the same map because the stage on the Lidernen had to be canceled due to high risk of thunderstorm. The weather turned out to be good, at least in the Muotathal.

Rehabilitation for yesterday. Today I knew what was expecting me and I had the right concept. I missed three control by roughly a minute. The first one (control 4) was completely stupid, probably the easiest control on the whole course right beside a trail. Just did not see it the first time. The second one (control 8) I was almost right, had the right attackpoint but just did not go far enough. The last mistake (control 12) ws only a minor one, I had problems interpreting the controus and first looked in the wrong spot.

The second time on the podium. 5th place in total. Nice ending of this SOW!
Results
Overall Results

Bike 1:35:00 [3] 35.0 km (22.1 kph) +350m
shoes: Scott MC 20

Stoos - Moorschach - Schlattli - Gibel (12 km 300m)

after the race:
Gibel - Schlattli - Muotathal (9km)

after taking a shower and eating lunch:
Muotathal - Schwyz (taking another "shower" on the way there...) (15km)

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +100m 5:00 / km
shoes: VJ Integrator 08

To the start.

Note

This is how it was on day 2:

C • en ächte pflotsch 2

Friday Aug 7, 2009 #

Orienteering race 58:53 [4] ***** 3.3 km (17:51 / km) +200m 13:42 / km
ahr:158 shoes: VJ Integrator 08

Swiss-O-Week - Stage 5 - Gibel

Argh! Very tricky terrain and very green and rocky as well. Completeley messed this one up. After an ok start I took the straight route to 4 instead of just running around and taking it from the trail. Messed the next one up as well because I did not slow down after the fast passage. Then ok until the 11th, on the 12th I still don't know exactly what happened... lost 7' on this one had to relocate twice...

I'm very reluctant with the ***** rating in technical intensity, but this one is certainly worth it!

Bike 50:00 [2] 13.0 km (15.6 kph) +300m
ahr:110 shoes: Scott MC 20

Stoos - Schlattli - Gibel (event center)

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +100m 8:00 / km
shoes: VJ Integrator 08

To the start.

Note

Whole Quickroute

Thursday Aug 6, 2009 #

Bike 1:35:00 [3] 17.5 km (11.1 kph) +650m
ahr:144 shoes: Scott MC 20

Biking from Stoos to the Eventcenter. A bit longer than expected because of a technical part.

Running 15:00 [3] 1.0 km (15:00 / km) +200m 7:30 / km
shoes: VJ Integrator 08

Running up to the start because I was late.

Orienteering race 1:26:00 [4] **** 9.0 km (9:33 / km) +180m 8:41 / km
ahr:161 shoes: VJ Integrator 08

Swiss-o-week - day 4 - Seenalp
downhill orienteering (1000m down). Not my specialty... Loose 20' to the first with an almost clean run.

C • Nice job!!! 4

Bike 45:00 [2] 15.0 km (20.0 kph)
shoes: Scott MC 20

From the eventcenter to Muotathal and further to Schlattli.

Swimming 10:00 [3]

Finishing the day with a short swim in the pool up at the Stoos.

Wednesday Aug 5, 2009 #

Various (Hike) 1:30:00 [1]

Rest day, we hiked from the Klingenstock to tge Fronalpstock. Very nice, beautiful views!

Tuesday Aug 4, 2009 #

Orienteering race 1:06:30 [4] ***** 7.2 km (9:14 / km) +290m 7:41 / km
shoes: VJ Integrator 08

Swiss-o-week - stage 3 - Glattalp
great terrain, first part fast and easy second half in tricky karst. Happy with my run loose a bit on a couple of the karst controls but not too bad. 1'30" because the lake was bigger than mapped and i had to run around. And I'm just too slow running through the karst.

Various (Hiking) 2:30:00 [1] 9.0 km (16:40 / km) +700m 12:00 / km

Hiking up to the starrt and back down again.

Monday Aug 3, 2009 #

Orienteering race 1:09:30 [3] **** 6.4 km (10:52 / km) +320m 8:41 / km
shoes: VJ Integrator 08

Swiss-o-week - stage 2 - Schwialppass
Rainy and slippery, mostly over meadows some karst. Not m. Best day, lost on a few routechoices plus a lot on the downhill sections...

Running warm up/down 40:00 [1] 4.0 km (10:00 / km) +250m 7:37 / km
shoes: VJ Integrator 08

Up to the start.

Sunday Aug 2, 2009 #

Event: Swiss O Week!

Orienteering race (City) 15:45 [5] *** 2.2 km (7:10 / km) +70m 6:11 / km

Swiss-o-week - stage 1 - Schwyz
City-o, good run. A couple small wobbles otherwise clean. Goal for this week fulfilled: on the podium ;-).

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

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