Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Swisscheese

In the 7 days ending Aug 5, 2007:

activity # timemileskm+m
  100% trails and roads6 6:16:00 47.91(7:51) 77.1(4:53) 1465
  25% off road, 75% road1 1:20:00 7.46(10:44) 12.0(6:40) 930
  Rollerskiing1 1:14:00
  50% off trails, 50% road1 1:11:00 6.84(10:23) 11.0(6:27) 200
  Orienteering2 1:00:30 5.59(10:49) 9.0(6:43) 220
  Strength workout, body we1 35:00
  Total7 11:36:30 67.79 109.1 2815

«»
2:33
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 5, 2007 #

100% trails and roads 1:20:00 intensity: (50:00 @1) + (15:00 @2) + (15:00 @3) 17.0 km (4:42 / km) +300m 4:19 / km
shoes: Saucony Trigon 4.2 Ride

Ran up the Val Fex with the boys of the team. Ran slower when discussing an interesting topic and faster when we noticed we had to hurry for lunch... an other gorgeous day in the alps.

Saturday Aug 4, 2007 #

25% off road, 75% road 1:20:00 intensity: (40:00 @1) + (30:00 @2) + (10:00 @3) 12.0 km (6:40 / km) +930m 4:48 / km
shoes: Saucony Hurricane

Run with the Team from Pontresina to Lej Muragl and Muottas Muragl.

100% trails and roads 58:00 intensity: (30:00 @1) + (5:00 @3) + (18:00 @4) + (5:00 @5) 12.0 km (4:50 / km) +315m 4:16 / km
shoes: Saucony Trigon 4.2 Ride

Run with Dani from Pontresina to Lej da Staz and up to Alp da Staz.
We planed to run 28 minutes at a middle tempo... it turned out to be for me more like a long distance race pace. It was a good training, though.

My knee started bothering me a bit at the end of this training. But maybe it was more the tape I put around it that hurt?!? Anyway, it is doing better than 2 days ago and I have been running a lot since than... this is a good evolution.

Friday Aug 3, 2007 #

Orienteering 52:00 intensity: (30:00 @1) + (12:00 @4) + (10:00 @5) 7.0 km (7:26 / km) +200m 6:30 / km
shoes: VJ Intergrator 6

O training with the team in Bonaduz.

100% trails and roads 45:00 [1] 8.0 km (5:38 / km) +250m 4:52 / km
shoes: Saucony Trigon 4.2 Ride

Evening jog in Pontresina with Dani, David, Sime and Matthias towards Morteratsch... the engadin always sunrises me with its prettiness.

Thursday Aug 2, 2007 #

100% trails and roads 45:00 intensity: (25:00 @1) + (2:00 @3) + (2:00 @4) + (16:00 @5) 12.0 km (3:45 / km)
shoes: Saucony Fastwitch 2

Standardized treadmill test I try to do every 6 weeks: ramp up with 2min at 15.5kmh, 2min at 16.5kmh, 2min at 17.5 and finally 14min at 18.5 kmh. So the whole test takes 20min. I was able to finish the test easier than ever before. It is a good sign for my momentary shape. Unfortunately my knee was hurting quite a bit cooling down.
At the last test, the 7th of June I wrote this comment: "Today I wasn't able to finish the last 5 minutes from the 20 minutes of the test. I am not in such a good shape as I wish I would be. Well, maybe I shall just accept it and not worry too much about it... not getting too fixated about it might be the best cure, as I have been training well in the last 5 months."

Only a few weeks later, as my shape got worse, I diagnosed that my iron was too low.
C • Your condition 3

Wednesday Aug 1, 2007 #

50% off trails, 50% road intervals 1:11:00 intensity: (55:00 @1) + (16:00 @5) 11.0 km (6:27 / km) +200m 5:55 / km
shoes: VJ Intergrator 5

Intervals through the woods in Macolin.
5x3.2min with 1.5 min rest. My heart rate was a little low.

My left knee bothered my quite a bit. It would pinch now and than, hurting a bit and giving a feeling of stiffness. We believe the bursa patelaris(?) is somewhat inflamed, swollen and gets pinched in the knee. My left upper leg hurt me (Sartorius, Quadriceps and biceps) and my butt muscles were very tight for a few weeks now. Maybe the hurt bursa is the consequence of those not so properly working muscles... starting to do some stabilizing exercises and putting more effort in relaxing the leg muscles.

Orienteering intervals 8:30 [5] 2.0 km (4:15 / km) +20m 4:03 / km
shoes: VJ Intergrator 5

After the 5 intervals I did a short sprint course around the sport facilities of Magglingen.

Rollerskiing 1:14:00 intensity: (42:00 @1) + (30:00 @2) + (2:00 @3)

Rollerskied from Biel to Macolin through Gaicht-Twannberg

Tuesday Jul 31, 2007 #

100% trails and roads 1:08:00 intensity: (20:00 @1) + (48:00 @2) 14.1 km (4:49 / km) +400m 4:13 / km
shoes: Karhu

Morning run.
Left knee feels a little weird.

100% trails and roads 11:00 [1] 2.0 km (5:30 / km) +50m 4:53 / km

Warm up for the strength training with Sandra.

Strength workout, body we 35:00 [1]

The usual strength exercise, focus on legs.

Monday Jul 30, 2007 #

100% trails and roads intervals 1:09:00 intensity: (35:00 @1) + (5:00 @2) + (2:00 @3) + (2:00 @4) + (25:00 @5) 12.0 km (5:45 / km) +150m 5:25 / km
shoes: Saucony Fastwitch 2

Intervals. 5x (10x(15sec full speed/15sec jog)). 2.5 min rest between the series.
Left knee is feeling stiff.

« Earlier | Later »