Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 31 days ending Aug 31, 2006:

	activity	#	time	miles		km		+m
	100% trails and roads	24	18:37:00	151.61	(7:22)	244.0	(4:35)
	Orienteering	7	8:06:00	49.83	(9:45)	80.2	(6:04)	1580
	Strength workout, body we	5	2:41:00
	25% off road, 75% road	2	1:15:00	9.32	(8:03)	15.0	(5:00)
	Bike or Hometrainer	1	25:00
	50% off trails, 50% road	1	20:00	2.49	(8:03)	4.0	(5:00)
	Town orienteering	1	12:00	1.43	(8:24)	2.3	(5:13)
	Total	29	31:36:00	214.68		345.5		1580
averages - sleep:6.8

2:26

0:00

» now

Thursday Aug 31, 2006 #

100% trails and roads 1:18:00 [2] 18.0 km (4:20 / km)
slept:8.5

Maybe I slept too much, or the consequence of yesterdays exam... I felt in a daze the whole day... wasn't able to focuse on my books and almost couldn't get myself out for a run...

Strength workout, body we 32:00 [2]

The usual core body strength workout... actually this helped me to break out of my lethargy

Wednesday Aug 30, 2006 #

Bike or Hometrainer 25:00 [1]
slept:3.0

Biked to the shooting range for the Swiss annual riffle shooting requirement... felt a little weird with my huge gun pointing out of my backpack riding through town.
Today I had my final exam # 4, oral surgery and infectious diseases. Had to pull a wisdom tooth, but in 5 minutes it already popped out, so I guess I can’t count it as training. The oral part also went pretty well… after studying the whole night through...

C • Guns 7

Tuesday Aug 29, 2006 #

100% trails and roads 25:00 [1] 4.5 km (5:33 / km)
slept:6.5 shoes: Asics DS Trainer

Quick O2 jog for my neurons to be more efficient.

Monday Aug 28, 2006 #

100% trails and roads 22:00 [2] 4.5 km (4:53 / km)
slept:7.0 shoes: Asics DS Trainer

Morning jog. Warm up for strength.

Strength workout, body we 34:00 [2]

The usual strength workout... before breakfast.

100% trails and roads 1:25:00 [2] 20.0 km (4:15 / km)
shoes: New Balance 766

My brain stopped running by 7pm, so I went on a longer run... ah, the elements of nature... the darkening day, the rain, the muddy trails worked rejuvenating.

Sunday Aug 27, 2006 #

100% trails and roads 22:00 [2] 4.5 km (4:53 / km)
slept:8.0

Morning jog to the bakery.

25% off road, 75% road 35:00 [2] 8.0 km (4:23 / km)
shoes: VJ Panther with dobbs

Warm up and cool down for the Swiss relay champs.

Orienteering race 43:00 [5] 9.0 km (4:47 / km)
shoes: VJ Panther with dobbs

Swiss Relay champs. Ran the 3rd leg. Finished 2nd, cool! Had a quite ok race. My legs where estonishingly really well. Did a couple of smaller mistakes, loosing aprox. 2 min on the whole course. That is the proof that if I have lots going on the days before a race, don't train well and feel bad at the warm up... it means nothing for the shape of a competition. Good experiance.

Saturday Aug 26, 2006 #

100% trails and roads 30:00 [1] 6.0 km (5:00 / km)
slept:7.5 shoes: Nike Shox

Morning jog.
Ohla, still not feeling much better... my body must be on the slug mode.

Strength workout, body we 32:00 [2]

Well, it was about time to do some core body strength again... felt quite rusty... but by the end I felt quite a bit better

100% trails and roads 44:00 [2] 10.0 km (4:24 / km)
shoes: Nike Shox

I wasn't able to learn anymore by the end of the day, so I sliped into my sneakers and went for a run...

Friday Aug 25, 2006 #

100% trails and roads 45:00 [2] 11.0 km (4:05 / km)
slept:6.0 shoes: Nike Shox

Today is the day of the Zombie. Wasn't able to focuse on my books, no motivation for training... but after the two big exams this week it is no wonder my "stimulus" is in the basement today.

Looked at the plans after my exams, when I will be done with school... and there is a great training camp being set up in the begining of January in Aptos... this definitely helped my motivation for learning... because if I don't pass my exams i can't leave for vacation in January.

Thursday Aug 24, 2006 #

100% trails and roads 22:00 [1] 4.5 km (4:53 / km)
slept:6.0 shoes: Nike Shox

2 oral exams in "fixed prosthodontics" today, total 3 hours of trying to convince the professor that I am worth getting my degree... it killed me... my nervs have now a screw loose...
but the exam went well... so I am happy.

C • Exams 2

Wednesday Aug 23, 2006 #

100% trails and roads 22:00 [2] 4.5 km (4:53 / km)
shoes: Nike Shox

O2 jog.

Tuesday Aug 22, 2006 #

100% trails and roads 1:07:00 [2] 16.0 km (4:11 / km)
slept:5.0 shoes: New Balance 766

Ran back from school after my exam. Sweated blood for the preparation... no punch left for the running back... toughest workout of the year to get home...

Monday Aug 21, 2006 #

100% trails and roads 25:00 [1] 5.0 km (5:00 / km)
slept:6.5 shoes: New Balance 766

O2 jog with Sandra.

Sunday Aug 20, 2006 #

25% off road, 75% road 40:00 [2] 7.0 km (5:43 / km)
slept:7.0 shoes: Saucony Trigon 3 Guide

Warm up and cool down for the Long distance Swiss champs.

Orienteering 1:25:00 [3] 12.0 km (7:05 / km) +700m 5:29 / km
shoes: VJ Panther with dobbs

Swiss Long distance champs in Crans-Montana... ended 2nd... 1 second behind gold. Congrats to David Schneider... silver suites me well ;-)

Saturday Aug 19, 2006 #

Orienteering 50:00 [2] 8.0 km (6:15 / km)
slept:7.0 shoes: VJ Panther with dobbs

Warm up and cool down of the Swiss Sprint champs.

Orienteering 15:00 [3] 3.0 km (5:00 / km)
shoes: VJ Panther with dobbs

Sprint Swiss Champs in Crans-Montana. Got 4th. Had a good race until I read to the wrong control but noticed it in time not to get disqualified... but late enough to loose precious seconds for the podium.

Friday Aug 18, 2006 #

100% trails and roads 20:00 [3] 5.0 km (4:00 / km)
shoes: New Balance 766

Squeezed in a fast run in a day which went by much too fast...

Thursday Aug 17, 2006 #

100% trails and roads 1:10:00 [2] 16.0 km (4:23 / km)
slept:8.0 shoes: Asics DS Trainer

Ran back from school after my exam. I wouldn't have had the energy to do as long of a loop from home... but it was good to be out more than an hour.

Wednesday Aug 16, 2006 #

100% trails and roads 26:00 [1] 5.0 km (5:12 / km)
slept:6.5 shoes: Saucony Trigon 3 Guide

Orienteering event for the kids from Bern. Got invited as "special guest" and had to perform a warm up and cool down with the group... not so easy with a whole bunch of hyper kids... but fun.

Town orienteering race 12:00 [5] 2.3 km (5:13 / km)
shoes: Saucony Trigon 3 Guide

Ran the one course for the kids to set a time for them to beat.

Tuesday Aug 15, 2006 #

100% trails and roads 45:00 [2] 9.0 km (5:00 / km)
shoes: Nike air zoom Miler

Warm up and cool down with Sandra for the intevals.

100% trails and roads intervals 30:00 [5] 8.0 km (3:45 / km)
shoes: Nike air zoom Miler

Intervals. 15x1.5min full speed with 45sec rest. Have only rarely done such a tough and good workout. Next time I need to be carefull not to start to quick.

Monday Aug 14, 2006 #

100% trails and roads 1:15:00 [2] 16.0 km (4:41 / km)
slept:6.5 shoes: Saucony Trigon 3 Guide

Ran back from school after my exam... felt pretty heavy... no wonder ;-)

Sunday Aug 13, 2006 #

Orienteering race 1:00:00 [5] 9.0 km (6:40 / km)
slept:8.5 shoes: VJ Intergrator 4

Regional O race on Büttenberg. Went pretty well.

100% trails and roads 24:00 [2] 5.0 km (4:48 / km)
shoes: Nike air zoom Miler

Warm up for the strength

Strength workout, body we 32:00 [2]

The usual core body strength workout

Saturday Aug 12, 2006 #

100% trails and roads 32:00 [3] 7.5 km (4:16 / km)
slept:7.5 shoes: Asics DS Trainer

Planed to do intervals, but my right hamstring gave me some weird pain while running fast... I got scared and chickend out.

C • bok bokkkk! bok. Chicken... 1

Friday Aug 11, 2006 #

100% trails and roads 1:19:00 [2] 17.0 km (4:39 / km)
slept:7.0 shoes: Saucony Trigon 3 Guide

Ran back home from school after the 2nd exam of the week.... did a little hook on my out of Bern to the Videomat... for a long lonely evening this weekend :-)

Thursday Aug 10, 2006 #

100% trails and roads 30:00 [1] 6.0 km (5:00 / km)
slept:9.0 shoes: Nike air zoom Miler

Morning jog.

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

Evening jog.

Strength workout, body we 31:00 [2]

The usual core body strength program. Because I haven't done it for a while it felt pretty hard... but it was about time... my back started hurting the last few days.

Wednesday Aug 9, 2006 #

Note
slept:4.0 (rest day)

1st theoritical exam. Hopefully my short term memory is not going to have a breakdown... I have been asking a lot of it the last 36 hours. But it has done a really good job, the exam was a piece of cake :-) (Subject: periodontology)!

Tuesday Aug 8, 2006 #

100% trails and roads 40:00 [1] 7.5 km (5:20 / km)
slept:7.0 shoes: New Balance 766

O2 jog with Sandra.

Monday Aug 7, 2006 #

100% trails and roads 27:00 [2] 6.0 km (4:30 / km)
slept:6.5 shoes: New Balance 766

O2 Jog

Sunday Aug 6, 2006 #

Note
slept:6.0 (rest day)

Travelled home from Arhus.

Saturday Aug 5, 2006 #

Orienteering 30:00 [3] 6.0 km (5:00 / km)
slept:7.5 shoes: VJ Panther with Spikes 2

warm up for the WOC Relay

Orienteering race 52:00 [5] 9.0 km (5:47 / km)
shoes: VJ Panther with Spikes 2

WOC Relay, last leg. Could start 2nd a few seconds behind the Valentin Novikov. Felt really good, no problems with nervosity, just looking forward for the race. I made a route choice mistake to the 2nd control going through a tough green... when I finally came out of it I noticed my sight wasn't good. With my right eye I saw quite blurry. Than I focused the most I could not to make bigger mistakes because of my lack of vision. I wasn't able to do a great run, but limited the mistakes until the 5th last control where I did a bigger mistake and Mattias Karlsson passed me. I than finished 4th. What a disapointment! It is hard to loose, especially in a relay.

C • Small bit 2

Friday Aug 4, 2006 #

Orienteering 45:00 [2] 7.0 km (6:26 / km)
slept:8.0 shoes: VJ Panther with dobbs

Ran 2/3 of the middle final, about a 1/3 at a competition pace. Great woods this Gjern Bakker!!!

Thursday Aug 3, 2006 #

100% trails and roads 22:00 [2] 4.5 km (4:53 / km)
slept:4.0 shoes: Saucony Trigon 3 Guide

What a day... after a really bad night of sleep I had a very weird day... I wasn't able to concentrate on anything or to make any sense... very confused and forget full... well, after such an intense experience the day before I know why I was not functioning at a 100% today.
Just before diner I realized I hadn't run today, so I went on an express jog... the food was cold when I finally arrived at the table...
Fortunately I didn't have to run a race today :-).

Wednesday Aug 2, 2006 #

100% trails and roads 20:00 [1] 4.0 km (5:00 / km)
slept:7.5 shoes: Saucony Trigon 3 Guide

Easy morning jog. I thought it might held to get a good appetite for the breakfast... and to wake up so I could have a productive morning before the long distance race.
In retrospective the jog didn't help me to be productive in my learning... I was so nervous that I was unable to focuse enough to read more than a sentence in my script.
The time before the race was rough... racing in the afternoon makes it tough on the nerves... the whole day I suffered from my nervousness.

Orienteering race 1:46:00 [5] 17.2 km (6:10 / km) +880m 4:54 / km
shoes: VJ Panther with Spikes 2

WOC Long distance. Well, a little shaky start... no control searching but slow orienteering. Didn't expect to have to deal so much with the green. But after the first 1/3 of the race slowly my rusty brain loosened up and I started to surf... nice run from there on. Did a smaller and a bigger mistakes after the spectator control... the only ones besides bad route choices... that is a good race :-).

C • how? 2

50% off trails, 50% road 20:00 [3] 4.0 km (5:00 / km)
shoes: VJ Panther with Spikes 2

Warm up before the race. Oopsla, now I realize I forgot to cool down after the race...

Tuesday Aug 1, 2006 #

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

Jogging with David Schneider along a canal in Arhus. Some sprints to loosen up at the end.

« Earlier | Later »