Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Jul 31, 2006:

	activity	#	time	miles		km		+m
	100% trails and roads	22	17:32:00	135.73	(7:45)	218.44	(4:49)
	Orienteering	13	14:08:20	77.12		124.11		880
	100% off trails	3	2:44:00	17.71	(9:16)	28.5	(5:45)	550
	Strength workout, body we	4	2:05:00
	50% off trails, 50% road	2	1:00:00	7.46	(8:03)	12.0	(5:00)
	75% off trails, 25% road	1	40:00	4.35	(9:12)	7.0	(5:43)
	Total	29	38:09:20	242.36		390.05		1430
averages - sleep:7.3 weight:7kg

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Monday Jul 31, 2006 #

Orienteering 58:00 [2] 7.0 km (8:17 / km)
slept:8.0 shoes: VJ Panther with dobbs

Orienteering training in probably similar terrain to the WOC long distance.

C • Congratulations!!!!! 11

C • Excellent! Brilliant! Congratulations! 1

Sunday Jul 30, 2006 #

50% off trails, 50% road 30:00 [2] 7.0 km (4:17 / km)
slept:7.5 shoes: VJ Panther with Spikes 2

Warm up and cool down for the WOC long quali race

Orienteering race 1:03:00 [5] 13.0 km (4:51 / km)
shoes: VJ Panther with Spikes 2

Quali for the long distance WOC.
Mmh, not a bad, not a good race. Never really felt the flow. Maybe also only because the vegetation was always changing and partly it was quite thick... so having a flow is utopic... one needs to fight.
Did one 1.5min Men 14 mistake... that was stupid, and a few route choice mistakes, costing me about 2.5minutes.
Physically it looks on the splits that my speed is good.
Quintessence for the final: put a smile on your face, orienteering with curiousity and care... and I know now that if I don't search, I am with the best.

Saturday Jul 29, 2006 #

100% trails and roads 1:00:00 [2] 10.0 km (6:00 / km)
slept:7.2 shoes: Saucony Trigon 3 Guide

Sight seeing jogging in the city of Ahrus. For a swisscheese the harbor was fascinating... a melting pot of regional fishers, holliday sailsmen on old timer boats, a few lost tourists and out of scale marchandise ships in the background.

Friday Jul 28, 2006 #

Orienteering 37:00 [2] 6.0 km (6:10 / km)
slept:8.0 shoes: VJ Panther with Spikes 2

Model event on Nordskoven. Well, it seems like WOC terrain is going to look like danish forest... no big suprise

C • Tomorrow's race 2

Thursday Jul 27, 2006 #

100% trails and roads 22:00 [2] 4.0 km (5:30 / km)
slept:6.0 shoes: Saucony Trigon 3 Guide

Morning jog in Cormondrèche before leaving for the WOC

Wednesday Jul 26, 2006 #

100% trails and roads 45:00 [2] 8.0 km (5:38 / km)
shoes: Saucony Trigon 3 Guide

Warm up and cool down for the intervals.

100% trails and roads intervals 20:00 [5] 5.5 km (3:38 / km)
shoes: Saucony Trigon 3 Guide

Intervals behind Crostand at Cormondrèche. Ran 4 times a loop of about 1.3km (wild guess) with 1.5 min rest. My times: 4:36, 4:29, 4:37, 4:22. Actua.ly I believe I ran a little bit slower than two years ago when I used to do this loop a lot... mmh!?

Tuesday Jul 25, 2006 #

Note

Rest day.

Monday Jul 24, 2006 #

100% trails and roads 1:12:00 [2] 16.0 km (4:30 / km)
slept:6.5 shoes: Saucony Trigon 3 Guide

17:00
Ran back from school.
Feeling quite tired after the run.

Sunday Jul 23, 2006 #

100% trails and roads 25:00 [1] 4.5 km (5:33 / km)
weight:8kg shoes: New Balance 766

10:00
Morning jog to the Bakery with Sandra and a special guest... Boris.
Unfortunately Ross twisted his ankle and had to stay at home waiting on us.

C • Ross! 4

100% off trails 45:00 [2] 8.0 km (5:38 / km)
shoes: VJ Panther with dobbs

18:00
Warm up and cool for the intervals.

100% off trails intervals 25:00 [5] 6.0 km (4:10 / km)
shoes: VJ Panther with dobbs

My "through the woods interval loop". 8x3', with 1'30'' rest.
My times were: 2'50'', 2'44'', 2'45'', 2'46'', 2'43'', 2'47'', 2'45'', 2'35''.
My last and fastest interval was 6'' slower than my personal best time on this loop... not so dramatic, when I did the pb I had done only 4 intervals... and with 2'35'' I am still 9'' faster than my pb on the 17th of may.

Saturday Jul 22, 2006 #

100% trails and roads 1:30:00 [2] 21.0 km (4:17 / km)
slept:7.5 shoes: Asics DS Trainer

15:00
Let it roll!
Ran to Münchenbuchsee and than around the map of Schüpberg.
Most of the trails I have never been on... and we have been living here for almost 2 years. What a shame.

Friday Jul 21, 2006 #

100% off trails 1:19:00 [2] 11.0 km (7:11 / km) +550m 5:45 / km
slept:7.5 shoes: VJ Intergrator 4

07:15
Japan tour in the morning. What an experience to start the day with the steepest and roughest terrain I can find... the rest of the daily chores will be peanuts besides that.

100% trails and roads 21:00 [2] 4.5 km (4:40 / km)
shoes: Saucony Trigon 3 Guide

19:00
Warm up for the strength training.

Strength workout, body we 32:00 [2]

The usual body weight strength training program.

Thursday Jul 20, 2006 #

100% trails and roads 1:12:00 [2] 16.0 km (4:30 / km)
shoes: Saucony Trigon 3 Guide

06:00
Ran to school. I forgot how tough it is to get up early, but I also forgot how good it feels once to slide along the awakening landscape.

Wednesday Jul 19, 2006 #

100% trails and roads 55:00 [2] 10.0 km (5:30 / km)
slept:8.2 shoes: Asics DS Trainer

11:30
Today should be the hottest day in Switzerland this year. Cool!
Warm up, some of the rest and cool down for the intervals.

100% trails and roads intervals 20:00 [5] 6.0 km (3:20 / km)
shoes: Asics DS Trainer

6x3min intervals on bigger flat trails. Because I didn't succeed in getting my heart rate up, I decided during the training not to do 8, but 6 intervals. I believe the load of orienteering last week made me "slow" on the trail+we did a lot of intensive trainings... and because I didn't recover well from one training to another I believe I took the habit not to push to the limit. That's why I might need some more recovery and if I do something fast I have to be carefull that I go to the limit and not stay in the comfortable zone.

Tuesday Jul 18, 2006 #

100% trails and roads 42:00 [3] 9.0 km (4:40 / km)
slept:8.0 shoes: Saucony Trigon 3 Guide

10:00
Slept in. "Morning jog" before "breafast".

100% trails and roads 19:00 [2] 4.0 mi (4:45 / mi)
shoes: Saucony Trigon 3 Guide

19:30
Warm up for the strength exercises.

Strength workout, body we 31:00 [2]

The usual strength exercises. For the 1st time since my Hoffa impinchment my knee almost didn't bother me.

Monday Jul 17, 2006 #

100% trails and roads 40:00 [1] 7.0 km (5:43 / km)
shoes: New Balance 766

20:15
Back to reality... had two patients to treat today.
Easy jog with 3 school friends up the Gurten.

Sunday Jul 16, 2006 #

100% trails and roads 40:00 [2] 9.0 km (4:27 / km)
slept:6.5 shoes: Saucony Trigon 3 Guide

07:15
Morning jog with Daniel and David before we leave from Denmark.

Saturday Jul 15, 2006 #

100% trails and roads 45:00 [2] 9.0 km (5:00 / km)
slept:7.0 shoes: Saucony Trigon 3 Guide

Warm up and cool down for a sprint in Aarhus.

Orienteering race 16:30 [5] 3.3 mi (5:00 / mi)
shoes: Saucony Trigon 3 Guide

Sprint in Aarhus. Had to fight the last days with tiredness and heartburn. Didn't change much today, but I managed to get focused for 15 minutes. Did a stupid mistake to #5 where I didn't see a not passable wall.

Orienteering 53:00 [2]
shoes: VJ Intergrator 4

10:00
Training in Hjermind Egerkrad. My energy level is very low. Hopefully only because I am sparing my energy for the afternoon sprint :-)

Friday Jul 14, 2006 #

100% trails and roads 45:00 [2] 10.0 km (4:30 / km)
slept:7.5 shoes: Saucony Trigon 3 Guide

07:30
Morning jog around the meander of the Sohojlandet. Wonderful morning atmosphere.
Just the evening before we passed by many of the places I ran through today with the oldest steam paddle boat of the world, which departs from Silkeborg!

Orienteering 20:00 [2] 4.0 km (5:00 / km)
shoes: VJ Intergrator 4

Warm up for the a long distance race training in Sonderskov. Uh, my stomach is revolting.

Orienteering race 1:04:00 [4]
shoes: VJ Intergrator 4

Blah, long distance training race. My legs, my head and my motivation were miserable. Not much went well!

Thursday Jul 13, 2006 #

Orienteering 40:00 [2] 7.0 km (5:43 / km)
slept:8.0 shoes: VJ Intergrator 4

Training on the map Ryekol. Because the map is so tiny, we did 4 loops from which 2 were raced as a masstart.

Orienteering race 18:00 [5] 4.0 km (4:30 / km)
shoes: VJ Intergrator 4

2 masstart loops of 2km on the map Ryekol. For the 1st time in Denmark I didn't do a mistake over 90sec in a fast training.... I'm on the good way, eventhough I didn't nail many controls...

Orienteering 56:00 [2] 9.0 km (6:13 / km)
shoes: VJ Intergrator 4

Afternoon training on the map Vesterskov. Such an enjoyable forest! And there are even some real hills, how nice!

Wednesday Jul 12, 2006 #

50% off trails, 50% road 30:00 [2] 5.0 km (6:00 / km)
slept:7.0 shoes: VJ Intergrator 4

Warm up and cool down for a fast training the Swiss team did on the map Hjermind.

Orienteering tempo 37:00 [5] 6.5 km (5:42 / km)
shoes: VJ Intergrator 4

Middle distance on Hjermind. Had troubles feeling well physically, my legs were quite dead... and the lack of sleep 2 days ago didn't help. But most team mates are suffering from tiredness... I had a pretty good start in comparison to the others, but than did a huge mistake to #11: I searched for the control in the green, after 1min I finally found a flag with a SI Unit, I punched it and went on... but after 100m nothing in the terrain made sense... I only than realized I must have punched the women's control. Stupid and dangerous game over mistake. Lost 3.5 minutes in the process.

Tuesday Jul 11, 2006 #

100% trails and roads 27:00 [1] 5.0 km (5:24 / km)
slept:8.0 shoes: Saucony Trigon 3 Guide

10:30
Jogging around the lake Almind So from our accomodation "Aqua" in Silkeborg.

Strength workout, body we 30:00 [2]

After the jogging the usual strength workout with 10x10 one legged squads. My knee again hurt after those exercices.

Orienteering 1:17:00 [2] 8.2 km (9:23 / km)
shoes: VJ Intergrator 4

16:00
First training of our WOC Training camp. Multicontrol training on the map Hörbylunde. 34 controls, 8.2km. Was going in a snail tempo... quite tired and a headache. Had quite a few troubles nailing the controls in the green area south-east of the map.

Monday Jul 10, 2006 #

100% trails and roads 42:00 [1] 7.0 km (6:00 / km)
slept:4.0 shoes: Saucony Trigon 3 Guide

Easy jog.

Sunday Jul 9, 2006 #

Orienteering 25:00 [2] 5.0 km (5:00 / km)
slept:8.0 shoes: VJ Panther with Spikes 2

Warm up and cool down for our selection race for the WOC on the map Vesterskov.

Orienteering race 1:38:20 [5] 16.9 km (5:49 / km) +660m 4:52 / km
shoes: VJ Panther with Spikes 1

Long test race. Bumpy start, lost 3 min on the 2nd control, but than it went really well and could win the race! My way is open for the WOC!!!

C • Congratulations, Marc. 15

Saturday Jul 8, 2006 #

100% trails and roads 45:00 [2] 8.0 km (5:38 / km)
slept:8.0 shoes: VJ Panther with Spikes 2

Warm up for the middle distance

Orienteering race 35:30 [5] 6.2 km (5:44 / km) +220m 4:52 / km
shoes: VJ Panther with Spikes 2

Middle distance selection race for the WOC. Uhla, 1.5 min mistake on 1 control, that is definitely too much!

Friday Jul 7, 2006 #

Orienteering 35:00 [2] 6.0 km (5:50 / km)
weight:6kg shoes: VJ Panther with Spikes 2

Travelled to Silkeborg for the WOC selection races. Went for a short warm up orienteering in the evening when I got there.

Thursday Jul 6, 2006 #

100% trails and roads 23:00 [2] 4.5 km (5:07 / km)
shoes: New Balance 766

07:00
Morning jog.

75% off trails, 25% road 40:00 [2] 7.0 km (5:43 / km)
shoes: VJ Panther with Spikes 2

20:15
Warm up and cool down.

100% off trails intervals 15:00 [5] 3.5 km (4:17 / km)
shoes: VJ Panther with Spikes 2

4x "through the woods interval loop", with 1.5min rest. I am astonished about my time, 2'47'', 2'43'', 2'44'' and the last 2'29'' (which is 14 seconds faster than my personal best time!!! I must be in shape! ... or did I cut a corner?!?). It must be taken in account, that usually I do 8 intervals, so by the time I get to the last one, I am more tired.

Wednesday Jul 5, 2006 #

Note
(rest day)

Forced rest day. That's annoying, I planed to do intervals in the evening, but while I finally arrived at home, a hudge storm had started... quite apocaliptic atmosphere... so I decided it might not be the smartest thing to go into the forest under those circumstances. I hope I will be able to catch up the intervals tomorrow.

Tuesday Jul 4, 2006 #

100% trails and roads 23:00 [2] 4.5 km (5:07 / km)
slept:7.5 shoes: New Balance 766

07:15
Morning jog.

Monday Jul 3, 2006 #

100% trails and roads 1:09:00 [2] 16.5 km (4:11 / km)
slept:6.0 shoes: Saucony Trigon 3 Guide

16:00
Ran back from school.

Sunday Jul 2, 2006 #

100% trails and roads 24:00 [2] 5.0 km (4:48 / km)
slept:8.0 shoes: New Balance 766

08:45
Morning jog.

100% trails and roads 30:00 [2] 5.0 km (6:00 / km)
shoes: VJ Intergrator 4

12:00
Warm up and cool down fort the regional race on Junkholz, Rapperswil.

Orienteering race 56:00 [5] 12.0 km (4:40 / km)
shoes: VJ Intergrator 4

Orienteering race. No big mistakes, quite happy with my performance.
Map

Saturday Jul 1, 2006 #

100% trails and roads 36:00 [2] 7.0 km (5:09 / km)
slept:7.0 shoes: Saucony Trigon 3 Guide

09:00
Morning jog. Tried to run away from my school thoughts.

Strength workout, body we 32:00 [2]

The usual bodyweight strength workout. Core strength with 10x10 one legged squads

Orienteering 59:00 [2] 8.0 km (7:23 / km)
shoes: VJ Intergrator 4

18:00
Orienteering training in Rappenkopf, Langenthal.
I used a map without trails: good way to train compass running. And because the forest had so many thorns, it was a good training to toughen up...

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