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Training Log Archive: Swisscheese

In the 7 days ending Mar 22, 2009:

activity	#	time	miles		km		+m
Orienteering	4	5:34:00	32.93	(10:09)	53.0	(6:18)	920
100% trails and roads	4	3:57:00	31.07	(7:38)	50.0	(4:44)	200
Bike or Hometrainer	2	1:30:00
XC skiing, skating	1	40:00
Strength workout, body we	2	31:00
Total	6	12:12:00	64.0		103.0		1120

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Sunday Mar 22, 2009 #

100% trails and roads 40:00 8.0 km (5:00 / km)
shoes: Invo-8 Mudclaw 270 IV

Warm up for the O race.

Orienteering 35:00 [5] 7.0 km (5:00 / km) +220m 4:19 / km
shoes: Invo-8 Mudclaw 270 IV

1st national race of the season in Switzerland. Opportunity to see where our marks are. So it was quite an important race for me. Especially because after my fiasco at the Swiss XC champs I wanted to prove to myself that I can do better. I had quite a solid race, mostly always 100% in control. Maybe I lost in total 1min with small mistakes. So I am happy with that performance.
I finished third, 1min40 behind Daniel Hubmann.

Bike or Hometrainer 45:00 [1]
(injured)

Unfortunately I hurt my ankle during the race. By the evening it was quite swollen and sore. So I wasn't able to go xc skiing, like I would have liked, but instead watched TV while riding the hometrainer... that's definitely an anticlimax.

Saturday Mar 21, 2009 #

100% trails and roads 28:00 [1] 5.0 km (5:36 / km) +100m 5:05 / km
shoes: Mizuno Wave Precision 8

Recovery jog.

Bike or Hometrainer 45:00 [1]

Recovery bike ride.

Strength workout, body we 15:00 [1]

Core strength

Friday Mar 20, 2009 #

100% trails and roads 45:00 10.0 km (4:30 / km)
shoes: Mizuno Wave Precision 8

I tried to do intervals on the track. But my legs, the weather and my heart where against it...

100% trails and roads 42:00 [2] 10.0 km (4:12 / km) +100m 4:00 / km
shoes: Mizuno Wave Precision 8

I tried to get some pre race fatigue into my legs before the night O. So as a warm up I ran a 10km at a 4min/km tempo

Orienteering 45:00 9.0 km (5:00 / km)
shoes: Inov 8 X-talon I

Regional night-O competition on Frienisberg.
I planed to run full speed only every 2nd control. Well, I was so tired it was more like I ran middle tempo the whole race. My legs were out of order. I guess the 10km asphalt from the day before did do a stronger effect on my legs than I thought... which is not bad.

Thursday Mar 19, 2009 #

XC skiing, skating 40:00 [1]

Sunrise skating tour on frozen spring snow.

100% trails and roads 1:22:00 17.0 km (4:49 / km)
shoes: Mizuno Wave Aero 6

Intervals along the lake of Neuchâtel with Christophe Stauffer. Lots of errant people to scare away enjoying the beautiful warm day... :-)
5km in 15:54, 5min rest, 5x1km in 3:00-3:07 with 1min rest. We took the distance while running with the garmin watch... maybe it is quite accurate.

Nice workout with Christophe, especially because we are close enough in speed that we could stay/fight shoulder to shoulder until the end.

C • Strong... 2

Wednesday Mar 18, 2009 #

Note
(rest day)

Recovery day.

Tuesday Mar 17, 2009 #

Orienteering 1:00:00 [1] 9.0 km (6:40 / km)
shoes: Mizuno Rider 11

Early orienteering training on the map Lipica 3 before traveling back to Switzerland... a 10 hours trip...

Monday Mar 16, 2009 #

Orienteering 2:00:00 [1] 17.0 km (7:04 / km) +700m 5:51 / km
shoes: Mizuno Harrier

Set controls for our long distance training. Mountainous terrain just above Trieste and the Adriatic sea. Nice views, pretty landscape and warm weather... but quite rocky terrain... I wished I only had to run on trails.

Orienteering 1:14:00 [2] 11.0 km (6:44 / km)

Yeaaah! Night O on Veliki Dol... the same terrain as yesterdays race, but this time at night and with a map without trails. I managed to run almost without mistakes... good way to make peace with that forest... had to wait quite a bit a the car until Daniel, David and Simon came back from the forest :-).

Strength workout, body we 16:00 [1]

Some core strength with David... uuuh!

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