Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 30 days ending Jun 30, 2006:

	activity	#	time	miles		km		+m
	100% trails and roads	21	21:00:44	170.54		274.46		744
	Orienteering	8	8:20:00	52.01	(9:37)	83.7	(5:58)	1230
	Rollerskiing	5	3:28:00
	Strength workout, body we	6	3:04:00
	25% off road, 75% road	3	2:10:00	13.67	(9:31)	22.0	(5:55)
	50% off trails, 50% road	1	1:50:00	8.7	(12:39)	14.0	(7:51)	800
	Bike or Hometrainer	1	1:14:00
	75% off trails, 25% road	1	32:00	3.11	(10:18)	5.0	(6:24)
	Gymnastics and stretching	1	10:00
	Total	28	41:48:44	248.03		399.16		2774
averages - sleep:7.5

3:02

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Friday Jun 30, 2006 #

100% trails and roads 42:00 [1] 7.0 km (6:00 / km)
slept:6.5 shoes: New Balance 766

21:00
According to my planing, today was the last tough day working at school... at least with predicting that it would be tough I was correct... hopefullly also with thinking that it was the last one.
Easy jog in the evening...

Thursday Jun 29, 2006 #

100% trails and roads 1:12:00 [2] 16.0 km (4:30 / km)
slept:7.3 shoes: New Balance 766

20:45
Ran home from school. About to finish my last exam case, which is a bridge from tooth 43 to 45. Takes a lot of lab hours to do the different plaster work, the wax-up, the temporary bridge, etc... no big time for training is left.

Wednesday Jun 28, 2006 #

100% trails and roads 44:00 [2] 8.0 km (5:30 / km)
slept:8.0 shoes: Saucony Trigon 3 Guide

07:30
Ran to school.
Uhuuu, there is nothing like a good night of sleep... missed the first lesson in the process, though...

100% trails and roads intervals 26:00 [5] 8.0 km (3:15 / km)
shoes: Saucony Trigon 3 Guide

Ran 8x3min intervals on the process of running to school. Rest: 1.5min between the intervals.

Rollerskiing 52:00 [2]

19:45
Came back home on the rollerskies. Felt a little tired.

Tuesday Jun 27, 2006 #

100% trails and roads 1:06:00 [2] 14.0 km (4:43 / km)
slept:6.5 shoes: New Balance 766

18:30
Ran home from school.
Starting to feel quite tired... can't sleep so well because I can't let go my school stress.

100% trails and roads intervals 5:00 [5] 2.0 km (2:30 / km)
shoes: New Balance 766

10x30sec intervals at almost full speed on my way back home

Monday Jun 26, 2006 #

100% trails and roads 1:20:00 [2] 18.0 km (4:27 / km)
slept:6.5 shoes: Saucony Trigon 3 Guide

16:45
I can train, right?! So I ran home from school. While doing so I caught up with Bee and Stef. Did a little detour with them.
I left school early, because I was so exhausted (didn't sleep enough the last days + had an exam in the morning). Running felt good, though.

Strength workout, body we 32:00 [2]

Before starting my strength workout I needed to put in a hydratation break after my run... it is so hot! It's great!

Sunday Jun 25, 2006 #

25% off road, 75% road 40:00 [2] 6.0 km (6:40 / km)
slept:6.0 shoes: VJ Intergrator 4

5er Staffel in Zürich. Warm up and cool down. I showed my knee before the race to Roger Vogel (a doctor) and he thought my problem is an impinched Hoffa (fatty body bellow the knee cap). He told me I can train full speed, because there is nothing I can really do against it.

Orienteering race 56:00 [5] 11.0 km (5:05 / km) +250m 4:34 / km
shoes: VJ Intergrator 4

So I did as the doctor said... raced full speed... my first contact with the swiss top orienteers since April. Well, I believe I'm in O shape. On the last leg I ran the best time. 2nd, 40 sec behind was Daniel Hubmann.

Saturday Jun 24, 2006 #

100% trails and roads 15:00 [1] 2.5 km (6:00 / km)
slept:9.5 (injured) shoes: Saucony Trigon 3 Guide

10:00
Therapeutical jog and bakery jog.

Strength workout, body we 15:00 [2]

After the jog I did my usual core body strength, but did only half the amount of the repetitions and didn't push the leg exercices.

100% trails and roads 18:00 [1]
shoes: Saucony Trigon 3 Guide

2nd therapeutical jog.

Strength workout, body we 15:00 [1]

2nd half of the strength workout in the evening.

Friday Jun 23, 2006 #

100% trails and roads 23:00 [1] 4.0 km (5:45 / km)
slept:6.5 (injured) shoes: New Balance 766

20:00
Therapeutical jog. My knee problem is somewhat weird. I can't call it pain, because it doesn't hurt me, it is more that it bothers me in certain movements and it seems to crack more than usual... but maybe I am just hypersensitive because... now is not a time to get injured.

Gymnastics and stretching 10:00 [1]

After the run I did a few light strength exercices for the leg and stretches.

Thursday Jun 22, 2006 #

Note
slept:8.0 (injured) (rest day)

Mmh, my knee did bother me during the day. Don't really know what to do.... it doesn't hurt so much that I wouldn't be able to train, but i don't know if this is smart...
Anyway I am really tired today, so taking a break is a good thing.

Wednesday Jun 21, 2006 #

100% trails and roads 35:00 [3] 7.0 km (5:00 / km)
slept:7.0 shoes: VJ Intergrator 4

19:00
Warm up and cool down for an evening training race in Locheberg. An orienteering event set up by OL Norska.
My knee started hurting again during the cool down. But it feels better than yesterday. We'll see how it feels tomorrow to plan the further training.

Orienteering 32:00 [5] 5.7 km (5:37 / km) +230m 4:40 / km
shoes: VJ Intergrator 4

Training race. Tried to stay focused and to push physically... not such an easy thing as the day had been pretty full until than. I succeeded in not doing bigger mistakes (2x10sec), physically it is difficult to tell objectively if I was fast. But I certainly felt better than when I was warming up.

Tuesday Jun 20, 2006 #

Rollerskiing 52:00 [2]

07:00
Rollerskied to school. Felt a little off... no big power.

100% trails and roads 1:07:00 [2] 14.0 km (4:47 / km)
shoes: Mizuno Rider

19:45
Ran back from school. This time I felt good. But my right knee did hurt. I have the impression my shoes are worn out.

100% trails and roads intervals 5:00 [5] 2.0 km (2:30 / km)
shoes: Mizuno Rider

Mixed in my run back from school 10 repetitions from 20sec to 50sec.

Monday Jun 19, 2006 #

100% trails and roads 1:13:00 [2] 16.0 km (4:34 / km)
slept:7.0 shoes: New Balance 766

19:15
Uf, dead. Tough day at school.
Ran back from school.

Sunday Jun 18, 2006 #

25% off road, 75% road 45:00 [2] 8.0 km (5:38 / km)
slept:8.5 shoes: VJ Intergrator 4

Warm up and cool down for the race in Fürstenwald.

Orienteering race 1:09:00 [5] 13.0 km (5:18 / km)
shoes: VJ Intergrator 4

O race in Fürstenwald. I forgot how tough this forest is technically. Great training. Missed too much. 1 time about 2 minutes and three times 1 minute.

Saturday Jun 17, 2006 #

25% off road, 75% road 45:00 [2] 8.0 km (5:38 / km)
slept:7.0 shoes: VJ Intergrator 4

Warm up and cool down for the race.

Orienteering race 1:07:00 [5] 12.0 km (5:35 / km)
shoes: VJ Intergrator 4

Tough day. Felt still tired from my week at school. But tried my best to focuse for the race.
Really interesting course. Very rough and steep in parts, than very easy and fast and also flat and technical. Interesting route choices too.

Friday Jun 16, 2006 #

100% trails and roads 25:00 [1] 4.5 km (5:33 / km)
slept:6.0

20:30
Easy jog... could do more anyway with my energy level.
This was a looong day!

Thursday Jun 15, 2006 #

100% trails and roads 37:00 [2] 8.0 km (4:38 / km)
slept:6.0

21:00
Evening jog with my dad (on the bike)

Wednesday Jun 14, 2006 #

100% trails and roads 1:10:00 [2] 16.0 km (4:23 / km)
slept:7.5 shoes: Saucony Trigon 3 Guide

06:30
Ran to school. Just enjoyed it... a wonderful day and legs who were willing to let it roll.

Orienteering 27:00 [2] 4.0 km (6:45 / km)
shoes: VJ Intergrator 4

19:30
Evening orienteering event on Könizbergwald. Warm up, and 2nd half of the course where I slowed down.

Orienteering 27:00 [4] 4.0 km (6:45 / km)
shoes: VJ Intergrator 4

Raced the 1st half of the course. Mittelland forest can be quite tricky when it gets green and vague.

Tuesday Jun 13, 2006 #

Note
slept:7.5

Tough beginning of the day... I felt like I never fell deep asleep, than woke up with a headache... so I decided not to run in the morning to school (planed to do intervals) but took the train.
All day long my headache was a good companion of mine... really annoying.

100% trails and roads 40:00 [2] 8.0 km (5:00 / km)
shoes: Mizuno Rider

20:30
Uf, finally in the evening my head cleared up... nothing was in the way to do my intervals on my way home from school.
Warm up, some of the rest and cool down.

100% trails and roads 27:00 [5] 8.0 km (3:23 / km)
shoes: Mizuno Rider

8x3' intervals all out, 1' to 1.5' rest.
Super nice training. I felt good... but especially running straight against the sunset over the Jura was amazing.

Monday Jun 12, 2006 #

100% trails and roads 1:06:00 [2] 16.0 km (4:08 / km)
slept:5.5 shoes: New Balance 766

18:30
Ran back home. Running felt good, but I need to sleep better tonight...

Sunday Jun 11, 2006 #

Orienteering 1:20:00 [2] 13.0 km (6:09 / km)
slept:9.0 shoes: VJ Intergrator 4

17:00
Finally got to check out the new map of our garden... the Schüpberg. Didn't know that our forest was so pretty... eventhough I have been there an uncountable amount of times.
It was good being out there after spending my day working.

Strength workout, body we 32:00 [2]

19:00
The usual strength workout programm. Core body strength with 10x10 one legged squads.

Saturday Jun 10, 2006 #

100% trails and roads 38:00 [2] 8.0 km (4:45 / km)
slept:7.5 shoes: New Balance 766

08:30
Morning jog with a few ~15'' accelerations

100% trails and roads 35:00 [2] 6.5 mi (5:23 / mi)
slept:7.5 shoes: Nike air zoom Miler

14:00
Warm up and cool down for the mountain "road" race Cressier-Chaumont 13km, 744m of climb.

100% trails and roads 53:44 [5] 13.0 km (4:08 / km) +744m 3:13 / km
shoes: Nike air zoom Miler

Cressier-Chaumont race. The competition climbs up to the house mountain of Neuchâtel.
Has I have competed almost every time over the years it is a perfect test race.
Once again I could improve my best time. One more sign that I am in a good shape. Now I need to convince myself that the key to good orienteering results remains entirely on clean navigation.

My times over the years for the race:
2006: 53:44
2005: 54:18
2003: 57:15
2002: 58:51

PS. It must be said, that in 1992 my personal coach Christian Aebersold was still 2'05'' faster than me in 2006. But I am beating his time from 1990 by 9'' ;-).

C • The Cheese is in the House! 3

Friday Jun 9, 2006 #

Bike or Hometrainer 1:14:00 [1]

19:30
Bike tour through Limpachtal and back. Tried to find out where Beat Zimmermann is living... got somewhat lost on the process.
Incredible evening atmosphere... sunny, warm and calm... everybody is watching the soccer world Champs.

Strength workout, body we 30:00 [2]

Same procedure as always...

Thursday Jun 8, 2006 #

100% trails and roads 46:00 [2] 9.0 km (5:07 / km)
slept:7.5 shoes: Mizuno Rider

06:40
Ran to school. Warm up, cool down and rest between the intervals.
Getting up I didn't feel like running to school, especially not doing intervals. The fire in me was missing. I was contemplating not to do them, but because I had 3 easy days before hand I thought I wouldn't risk much + in the morning I never feel like moving mountains eventhough I am recovered.

100% trails and roads 25:00 [5] 7.0 km (3:34 / km)
shoes: Mizuno Rider

Intervals running to school. 8x3', rest according to the terrain between 1' and 6'.
I never felt great running... but not bad either.
My heart rate would go continuosly up from 1 interval to another, but remained until the end under the value of a similar training in normal conditions. The reason could be that I hadn't eaten breakfast yet. But I believe I was running fast enough, because at the end my legs were feeling tired (actually more than usually... again, I guess because I hadn't had breakfast).

C • rest 2

Rollerskiing 49:00 [2]

20:30
Rollerskied back from school.
I felt just fine... funny body.

Wednesday Jun 7, 2006 #

Rollerskiing 50:00 [2]
slept:7.5

08:15
Rollerskied to school. Cut it short on my first lesson at 09:15... a powershake during the lecture is not my favorite breakfast.

75% off trails, 25% road 32:00 [2] 5.0 km (6:24 / km)
shoes: VJ Intergrator 4

19:45
Planed to do intervals on my "through the forest loop". But once I got there I was feeling a little dizzy. After the 1st interval I decided to go home... my legs felt fine, my mind too, but it was like the correct instruction from the brain to the legs weren't coming... like the pump wasn't able to build up the correct pressure for the body to function. Running home I almost had to walk.

Well, actually this is not the first time I have such an experience. I could even call it the wednesday evening syndrom. Why does it happen?
1.Too long since the last real meal?
2.Sweets just before going running?
3.Lack of energy because of a long day?
4.Overtraining?
5.Stress?
6.?!?

Well, there are many different possibilities. But in the future I should know better than doing late intervals, especially after getting home after a long day at school.

Tuesday Jun 6, 2006 #

Rollerskiing 5:00 [1]

07:50
Planed to rollerski to school, but after 200meters my back wheel broke. Anoying!

100% trails and roads 1:10:00 [2] 16.0 km (4:23 / km)
shoes: New Balance 766

19:00
Ran back from school.
Mmh, my legs still feel a little sore downhill. In retrospective my cool down on Sunday was not the smartest training... eventhough it was gorgeous.

Monday Jun 5, 2006 #

100% trails and roads 25:00 [1] 4.0 km (6:15 / km)
slept:8.5 shoes: Nike Shox

08:00
Morning jog. Uh, sore legs... maybe the leg 9-10 from yesterday is responsible

C • Ouch 2

100% trails and roads 29:00 [2] 6.0 km (4:50 / km)
shoes: Saucony Trigon 3 Guide

20:00
Warm up before the strength workout. Legs were a little less sore than in the morning. Once warm up I could run freely flat, but downhills were still a problem...

Strength workout, body we 30:00 [2]

The usual core body strength training with 10x10 one legged squads. Estonishingly this was no problem with my quads, eventhough they hurt quite a bit running down in the warm up!?

Sunday Jun 4, 2006 #

50% off trails, 50% road 20:00 [2] 4.0 km (5:00 / km)
slept:6.0 shoes: VJ Intergrator 4

Warm up before the Relais de Pentecôte.

Orienteering race 1:12:00 [5] 12.0 km (6:00 / km) +750m 4:34 / km
shoes: VJ Intergrator 4

Relais de Pentecôte. I ran the last leg. Quite satisfied with my race. We were 2nd.
The course said only 550meter climb, but my watch showed 750m!

C • You are a beast! 2

50% off trails, 50% road 1:30:00 [2] 10.0 km (9:00 / km) +800m 6:26 / km
shoes: Saucony Trigon 3 Guide

Cool down after the race. Climbed the Pierre Avoi. Fantastic, but I was tired!

Saturday Jun 3, 2006 #

100% trails and roads 32:00 [2] 6.0 km (5:20 / km)
slept:8.0 shoes: Saucony Trigon 3 Guide

08:30
Morning jog as a warm up for the strength.

Strength workout, body we 30:00 [2]

The usual strength workout. Mmh, breakfast tasted delicious after this training.

Orienteering 1:10:00 [2] 9.0 km (7:47 / km)
shoes: VJ Intergrator 4

Orienteering training in Thyon. Really tough terrain to run in... very steep slopes.

Friday Jun 2, 2006 #

Note
slept:7.5 (rest day)

Planed in training twice today... well, I let twice my laziness take over...

Thursday Jun 1, 2006 #

100% trails and roads 1:11:00 [2] 16.0 km (4:26 / km)
shoes: Mizuno Rider

21:30
Got stuck at school doing lab work... but running back home was a piece of heaven.

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