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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisscheese

In the 7 days ending Sep 24, 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
  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
  Aquajog1 30:00
  Strength workout, body we1 15:00
  Town orienteering1 14:00 2.17(6:26) 3.5(4:00) 70
  Total7 8:06:00 48.03 77.3 2750

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TuWeThFrSaSuMo

Monday Sep 24, 2007 #

Aquajog 30:00 [1]

6am aquajog... feels really good after the races of this weekend.

Strength workout, body we 15:00 [1]

Hip exercises.

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.

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