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Attackpoint - performance and training tools for orienteering athletes

Training Log: schnitzer

In the last 7 days:

activity # timemileskm+m
  Running4 3:01:11 16.78(10:48) 27.0(6:43) 650
  SMR/Stretching4 1:34:15
  Orienteering1 52:05 3.79(13:44) 6.1(8:32)
  Total8 5:27:31 20.57 33.1 650
  [1-5]4 3:53:16
averages - weight:87.1kg

Saturday May 27 #

4 PM

Running warm up/down (xc) 9:20 [1] 1.4 km (6:40 / km)
ahr:134 max:148

Running hills (road/xc) 22:35 [3] 2.8 km (8:04 / km) +200m 5:57 / km
ahr:153 max:172

Multi-Day Training Day 63, long hill, big heart session.

Tried to increase the gap between heart rate at the top and bottom today. That obviously meant ascending faster and descending slower. I did ponder 10 reps but to make that possible I should have probably walked down. Managed 5 reps and the biggest HR diff (not surprisingly on the second rep) was 41. I think I can do better, my heart deserves it.

Body holding up ok, have a new niggle in my left heel - not too bad but have to keep an eye on it. My right ankle feels weak, as usual. No problems with the left side today.

Scorching hot again, good warm weather training.

Running warm up/down (xc) 11:10 [2] 1.4 km (7:59 / km)
ahr:149 max:161

11 PM

SMR/Stretching (static) 18:30 [0]

Not a full session by any means but managed to force myself to get something done.

Friday May 26 #

10 PM

SMR/Stretching (static) 31:45 [0]
(rest day)

A longer one today as felt like a comprehensive job on the calf muscles was necessary. All in all though quite a positive feeling the day after a long trail run.

Thursday May 25 #

6 PM

Running long (road/xc/terrain) 1:19:50 [3] 15.1 km (5:17 / km)
ahr:153 max:170

Multi-Day Training Day 61, long trail route, easy-steady-hard.

The fairly blue skies had clouded over by the evening bringing the temperature down nicely for my run. I even felt a few refreshing drops of rain from time to time. A good physical performance for where I am right now, 4:20 off the PB and felt fine pushing hard over the last 30mins, energy wise.

Otherwise not a good run however, running nose, coughing up stuff, slight indigestion and my body was complaining - mostly the right soleus (kind of expected nowadays on a long trail run) but unfortunately also the left glute and hip-flexor which I expected to no longer be so prevalent.

Tuesday May 23 #

11 PM

SMR/Stretching (static) 22:45 [0]
(rest day)

A bit more effort on the hamstring stretches tonight but the same care and massage as Sunday and happy to report the same lack of twang. There's still a dull ache there afterwards but not too concerned as long as I don't notice any problem when running.

Half-way through the multi-day training, the 5Days starts in exactly 2 months. It would have been nice to be a little further down the road by now but there's still a good chance to achieve the primary goal.

Monday May 22 #

7 PM

Running warm up/down (xc) 15:50 [1] 2.1 km (7:32 / km)
ahr:127 max:148

Running hills (xc/terrain) 31:45 [2] 1.9 km (16:43 / km) +450m 7:39 / km
ahr:147 max:166

Multi-Day Training Day 58, steep hill, easy-steady, with Christian.

15 reps.

Running warm up/down (road/xc) 6 [2] 0.9 km (7 / km)
ahr:137 max:145

Sunday May 21 #

9 AM


Managed to not abuse myself too much while ill it would seem, good.
5 PM

Running warm up/down (xc) 5:45 [1] 0.7 km (8:13 / km)
ahr:129 max:141

Orienteering (forest) 52:05 [3] 6.1 km (8:32 / km)
ahr:156 max:169

Multi-Day Training Day 57, benchmark terrain route 2, steady.

Aim for today, don't take it too easy, survive, don't get injured. Legs tired, good training for the multi-days.

I'm still marking this as orienteering as I still take a map with me and more importantly I still get a bit lost. I should really mark the course onto an up-to-date map I guess.

Happy to end up with a reasonable week of training regardless of being ill for most of it.

Running warm up/down (road/xc) 4:50 [2] 0.7 km (6:54 / km)
ahr:144 max:150

10 PM

SMR/Stretching (static) 21:15 [0]

Took it really easy on the hamstring stretches tonight, massaged the lower, outside glutes several times on the way down. It went much better :)

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