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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 7 days ending Sep 23, 2007:

activity # timemileskm+m
  Orienteering3 3:20:00 21.13(9:28) 34.0(5:53) 1700
  100% trails and roads3 2:24:00 16.65(8:39) 26.8(5:22) 500
  Bike or Hometrainer1 1:45:00
  Aquajog1 50:00
  50% off trails, 50% road1 43:00 3.73(11:32) 6.0(7:10) 400
  75% off trails, 25% road1 40:00 4.35(9:12) 7.0(5:43) 80
  Town orienteering1 14:00 2.17(6:26) 3.5(4:00) 70
  Gymnastics and stretching1 10:00
  Strength workout, body we1 10:00
  Total7 10:16:00 48.03 77.3 2750
  [1-5]7 9:46:00

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Sunday Sep 23, 2007 #

Event: Swiss O championship long
 

Orienteering 1:45:00 intensity: (1:05:00 @4) + (40:00 @5) 20.0 km (5:15 / km) +1000m 4:12 / km
shoes: VJ Intergrator 5

Swiss Champs Long distances.
Quite decent race. Made several mistakes, though... which brought me to the third position behind Matthias Merz and Dani Hubmann. 3.4 minutes behind Matthias.

50% off trails, 50% road 23:00 intensity: (10:00 @1) + (10:00 @2) + (3:00 @3) 3.0 km (7:40 / km) +200m 5:45 / km

50% off trails, 50% road 20:00 intensity: (12:00 @1) + (5:00 @2) + (3:00 @3) 3.0 km (6:40 / km) +200m 5:00 / km
shoes: VJ Intergrator 5

Warm up

Saturday Sep 22, 2007 #

Event: 5. National Race
 

Orienteering 41:00 [5] 6.0 km (6:50 / km) +450m 4:58 / km
shoes: VJ Intergrator 5

BioFarm Cup Bowil.
Catastrophic race in gorgeous pre Alpin terrain. What a shame!

75% off trails, 25% road 40:00 intensity: (25:00 @1) + (5:00 @2) + (7:00 @3) + (3:00 @4) 7.0 km (5:43 / km) +80m 5:24 / km
shoes: VJ Intergrator 5

Warm up and cool down.

Friday Sep 21, 2007 #

100% trails and roads 20:00 [1] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Saucony Trigon 4.2 Ride

Morning jog.

100% trails and roads 43:00 intensity: (25:00 @1) + (10:00 @2) + (4:00 @3) + (4:00 @4) 8.0 km (5:23 / km)
shoes: Brooks Racer

Warm up and cool down

Town orienteering 14:00 [5] 3.5 km (4:00 / km) +70m 3:38 / km
shoes: VJ Panther dobbs 2007

Sprint selection race in Ostermündigen for the WC. Pretty good technical performance. Felt kind of dull physically.
Finished 4th, 36seconds behind Dani Hubmann... so that is pretty good.

Thursday Sep 20, 2007 #

100% trails and roads 20:00 [1] 3.5 km (5:43 / km) +50m 5:20 / km

Easy jog.

Wednesday Sep 19, 2007 #

100% trails and roads 1:01:00 [2] 12.3 km (4:58 / km) +400m 4:16 / km

Jogging in Macolin.

Tuesday Sep 18, 2007 #

Orienteering 54:00 intensity: (40:00 @1) + (5:00 @2) + (9:00 @5) 8.0 km (6:45 / km) +250m 5:50 / km

Orienteering practice in Chambrelien. Did 3x4minutes "mass" start exercises with Baptiste. He beat me twice and once we were coed... I have to learn to read a map again.

Monday Sep 17, 2007 #

Aquajog 50:00 [1]

6am aquajog.

Strength workout, body we 10:00 [1]

...followed by strength exercises...

Gymnastics and stretching 10:00 [0]

...and stretching.

Bike or Hometrainer 1:45:00 intensity: (20:00 @0) + (55:00 @1) + (30:00 @2)

Bike tour with Jan above Orvin... feeling like an grandpa on those steep, small rocky trails...

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