Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 28 days ending Feb 28, 2011:

activity	#	time	miles		km		+m
Running	20	22:20:20	141.36		227.5		320
Orienteering	5	3:03:15	10.75		17.3
Core Stability	3	1:43:30
Static Stretching & Massage	3	1:00:00
Walking	1	40:00	3.04	(13:08)	4.9	(8:10)
Total	27	28:47:05	155.16		249.7		320
[1-5]	25	27:47:05

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Monday Feb 28, 2011 #

6 PM

Running (Road/XC) 1:21:05 [3] 16.3 km (4:58 / km)
shoes: adidas swoop 2 - 1st pair

RHFW, usual pack. First time at zone 3 - wanted to be under 5mins/km, just managed it. Felt good.

1) 25:25
2) 27:45
3) 27:55

Sunday Feb 27, 2011 #

3 PM

Running (Terrain) 31:40 [3]
shoes: inov-8 mudclaw 330

Another deep powder session. Was going to do more but had really bad indigestion, I wonder why.

glass of water * 2
porridge with cinnamon/brown sugar
saucisson
dime bar * 2
cup of tea & ginger nuts
tomato soup/pasta with black beans/creme fraiche
ye olde Swedish cheese cake with whipped cream
beef sirloin noodle bowl with red+green peppers/red onions/carrots/broccoli
more ginger nuts
rocky road ice cream
2/3 bottle red wine & cheese/biscuits
3 pints of milk over the day

No joke.

C • 2/3 bottle red wine 3

Friday Feb 25, 2011 #

8 PM

Running long (Road/XC) 1:30:30 [2] 16.3 km (5:33 / km)
shoes: adidas swoop 2 - 1st pair

Tough RHFW. Tired to start with, wind in my face most of the way, the terrain has changed for the worse (the compact snow of yesterday is now like loose soil) and I had indigestion from an earlier Mcdonalds - no packed lunch today, woke up too late. On the plus side however no lunch box meant my shoes actually fit in my pack today and it seems that is much better for my neck. Took some splits today...

1) 28:30
2) 30:35
3) 31:25

Thursday Feb 24, 2011 #

7 PM

Running long (Road/XC) 1:26:05 [2] 16.3 km (5:17 / km)
shoes: adidas swoop 2 - 1st pair

Usual RHFW, usual pack. Felt ok.

Wednesday Feb 23, 2011 #

9 AM

Orienteering (Urban/Forest) 16:15 [2] ***
shoes: adidas swoop 2 - 1st pair

Putting out controls for another Farsta OLGY Luffarligan that Nick was organising. Not very successful - forgot my compass, 2 SI units fell out of my pocket into deep snow that took me ages to find and then I hung one in the wrong place.

Running (Road/XC) 16:05 [2] 2.5 km (6:26 / km)
shoes: adidas swoop 2 - 1st pair

Running around near to the start/finish in an attempt to keep warm (-19 this morning) whilst waiting for Nick, running with him to the Lidingo club hut then back to the start/finish with the relevant stuff then taped the route back to the hut.

12 PM

Running warm up/down (Road/XC) 8:50 [2] 1.5 km (5:53 / km)
shoes: adidas swoop 2 - 1st pair

4:30 WU
4:30 WD

Orienteering race (Urban/Forest) 36:45 [4] *** 5.1 km (7:12 / km)
shoes: adidas swoop 2 - 1st pair

Unfortunately the control I put in the wrong place was the first control on all courses. Fortunately the parallel feature I put it on was so close to the correct feature that around half of the competitiors finished without realising. Anyway I put it where it should be on the way around the course.

First time I have run at race tempo this year, pushed hard and felt ok. Made a medium-sized mistake on one of the controls that I didn't hang myself.

2 PM

Running (Road/XC) 4:30 [2] 0.8 km (5:37 / km)
shoes: adidas swoop 2 - 1st pair

Run back to the start/finish collecting in the tapes and then...

Orienteering (Urban/Forest) 14:00 [2] ***
shoes: adidas swoop 2 - 1st pair

...collected in the controls.

Monday Feb 21, 2011 #

7 PM

Running long (Road/XC) 1:30:20 [2] 16.3 km (5:33 / km)
shoes: adidas swoop 2 - 1st pair

RHFW in the light snow. Tired today and along with freezing temperatures and heavy pack/neck ache combo didn't enjoy it much. Kept thinking of day 6 at the Scottish and being skinny for motivation purposes. Another 4 days in a row! That means rest day tomorrow.

Sunday Feb 20, 2011 #

11 AM

Running (Road/XC) 1:12:00 [2] 13.6 km (5:18 / km)
shoes: adidas swoop 2 - 1st pair

38:00 (7.1km) - there (got a bit lost)
34:00 (6.6km) - back

Orienteering race (Forest) 1:17:45 [3] ***** 6.6 km (11:47 / km)
shoes: adidas swoop 2 - 1st pair

I was worried that this might be another urban downgrade because of the 'big snow' but was pleasantly surprised - it turned out to be a proper orienteering course. Lots of no choice but run through the block legs and the snow was around a foot deep on average. There were tracks left by previous competitors but they hadn't made much of a dent in it, can't imagine many other people did the long course.

Made a huge combination mistake on the first taking a really bad 'long way around' route and then missed the control once near the circle. Missed number 5 badly as well totalling a guess of around 5 mins lost.

Never really felt tired at any point which I hope means that my boring powder stomping sessions are doing some good work. Also happy with 2.5 hours total running in one session (my longest this Winter so far) - about time I started doing some proper distance sessions.

9 PM

Static Stretching & Massage (Static) 25:30 [0]

Core Stability (Floor/Standing) 22:00 [1]

Hmm, the only motivation I could find to do this was the thought of not having any red in my bar chart for this week. Found it real tough as well so only did half a workout. Should have done this on my rest day on Thu instead of on the day I did my longest run of the Winter so far. Live and learn (or not).

5*13 press ups.

Saturday Feb 19, 2011 #

2 PM

Running (Road) 7:30 [2] 1.4 km (5:21 / km)
shoes: adidas swoop 2 - 1st pair

3:30 WU
4:00 WD

Running (Road/XC/Terrain) 55:30 [2] 10.0 km (5:33 / km)
shoes: adidas swoop 2 - 1st pair

Standing Ovation Absolut hash #608 from Skarpnack (14). Nice to have a hash trail laid from my home town. Even nicer for the trail to venture into the forest for a bit.

Friday Feb 18, 2011 #

6 PM

Running long (Road/XC) 1:24:10 [2] 16.3 km (5:10 / km)
shoes: adidas swoop 2 - 1st pair

RHFW, usual pack. Felt fresh after a rest day - heart/lungs seemed to be doing no more work for a faster pace than earlier this week. All good.

Wednesday Feb 16, 2011 #

10 AM

Walking (Road/XC) 40:00 [1] 4.9 km (8:10 / km)

Had to get over to Nick's for a lift to the LL event so couldn't resist the temptation of saving some money. Besides, I've been neglecting my walking training recently!

12 PM

Orienteering race (Urban/Forest) 38:30 [3] *** 5.6 km (6:53 / km)
shoes: adidas swoop 2 - 1st pair

That was some hard work, mostly running on roads, very easy nav. Lungs were willing but body was weak unfortunately which is hardly surprising seeing as this is the first time this Winter I've run 4 days in a row. First time this Winter I've properly crashed as well but no major damage, bruised elbow at the most.

Tuesday Feb 15, 2011 #

6 PM

Running long (Road/XC) 1:29:45 [2] 16.3 km (5:30 / km)
shoes: adidas swoop 2 - 1st pair

Usual RHFW, usual pack. Had a moment a few kms in where I felt like I was running out of energy but kept going and felt better. Think I need to eat more.

Ankle/foot tendonitis slowly getting better but just like yesterday, strangely less painful when I'm actually running.

Monday Feb 14, 2011 #

5 PM

Running long (Road/XC) 1:28:15 [2] 16.3 km (5:25 / km)
shoes: adidas swoop 2 - 1st pair

Man it is chilly at the mo. Last night before I went to bed it was -23 apparently (got to be a mistake surely). Midday today it was -12 with -18 wind chill. It's so cold that tiny icicles form on your nostril hairs when you breathe in.

Enjoyed my run today, felt good, even forgot I had a heavy pack occasionally. The council workers have really kicked ass clearing all the snow off the footpaths (they even did the off-road section) - it's almost flat now.

My ankle/foot has been feeling painful all day but no problems out running so looks like the calf massage/stretching last night and prior to running did the trick. The cause of the problem is sorted, just give it a few days now and the pain should go.

10 PM

Static Stretching & Massage (Static) 10:00 [0]

Session on just the calves, to make sure things get back to normal.

Sunday Feb 13, 2011 #

12 PM

Core Stability (Floor/Standing) 41:30 [1]

8*13, 1*7 press ups.

4 PM

Running (Terrain) 1:17:30 [3] 7.5 km (10:20 / km)
shoes: inov-8 mudclaw 330

More strength endurance work on my field - nicely covered with about a foot of fresh powder. Could feel the moguls underneath quite a bit making it a good balance workout as well. 20 laps, good session.

8 PM

Static Stretching & Massage (Static) 24:30 [0]

On Friday night running HFW I gradually started to feel a problem in my right ankle/foot. Been here before - tight calf muscle and totally my fault for no recent massage/stretching. It wasn't a problem today but then such a soft surface. Have to get this sorted quick - lots of running HFW planned for next week.

Friday Feb 11, 2011 #

5 PM

Running long (Road/XC) 1:36:30 [2] 16.3 km (5:55 / km)
shoes: adidas swoop 2 - 1st pair

Much better tonight, no ice blowing into my eyes, aches weren't so bad and no indigestion. Think I'll postpone suicide for the mo.

The road/pavement sections were better (been ploughed) but the off-road section was worse - we had around 12 inches fall in total, absolute mayhem on the roads this morning. Good news though, my field has been completely reset ready for more deep powder stomping action.

C • Tiomila 6

Thursday Feb 10, 2011 #

Running (Road/XC) 1:05:00 [2] 10.8 km (6:01 / km)
shoes: adidas swoop 2 - 2nd pair

Started work today (postponed from Monday for various reasons), wasn't so bad. I can turn up anytime I want to in the morning as long as I work for 8 hours and it's not really taking the p1ss e.g. midday. Takes an hour on public transport each way or 10 miles on foot. So obviously I ran home... well almost.

It's funny reading what I wrote yesterday, like the weather God answered my prayers or something. Anyway terrible run, 35 litre pack full to the brim with the Winter clothes I wore into work this morning (no room for shoes, had to strap them to the back), the worst Winter weather we've had for weeks, a few inches of fresh powder everywhere being added to every second, neck ache from not being used to sitting in a chair all day, neck ache from not being used to running with a heavy pack and indigestion - don't know where that came from (last night's chilli?). Apart from that it was perfect.

The fact that my route took me straight past 7 different tube stations wasn't helping my motivation and I eventually crumbled on the 5th. I was feeling all good about not being the odd one out anymore, having a regular job and being able to write HFW on my log, now I just want to kill myself.

C • Aches 2

Wednesday Feb 9, 2011 #

4 PM

Running (XC) 30:00 [3] 5.5 km (5:27 / km)
shoes: inov-8 mudclaw 330

Another powder stomping spiral session. The last one I think unless lots more snow comes down - so compact out there now I was almost proper running at a steady effort. My shoes were leaving such a small imprint that I could barely see where to run next. Even though this is possibly the most boring type of session I have ever done I'm going to miss it as I think it was doing me the world of good.

Anyway was going to do an hour but decided that seeing as this was supposed to be a terrain session that I should...

Running (Terrain) 29:30 [3] 4.8 km (6:09 / km)
shoes: inov-8 mudclaw 330

...spend the other half hour running around the outside of the field through the moguls I created on the first go, several weeks back. Quite a bit tougher that - I rediscovered my motivation for the session and put some more effort in, just inside zone 3 I reckon.

Great to have useable daylight past 17:00 now! Bring on the Spring.

Sunday Feb 6, 2011 #

12 PM

Core Stability (Floor/Standing) 40:00 [1]

Even though it's been 13 days that's still once a week in my book! 8*12, 1*10 press ups.

3 PM

Running warm up/down (Road) 14:35 [2] 2.8 km (5:13 / km)
shoes: adidas swoop 2 - 1st pair

Slipped and slid my way to and from hills on the icy pavements.

7:20 WU
7:15 WD

Running hills (XC/Terrain) 26:05 [3] 2.8 km (9:19 / km) +320m 5:56 / km
shoes: adidas swoop 2 - 1st pair

10*0.56km & 32m. Found a nice hill on the Flaten map less than a mile from my front door. First half people had walked up a lot - snow mostly nice and compact. Second half snow was untouched crunchy stuff so tough going gradually getting a bit easier by the time I'd run over it twenty times. Felt good. Ups...

1) 2:35
2) 2:45
3) 2:40
4-10) 2:35

Running hills (XC/Terrain) 19:10 [2] 2.8 km (6:51 / km)
shoes: adidas swoop 2 - 1st pair

Downs...

1-3) 2:00
4-8) 1:55
9) 1:50
10) 1:45

Saturday Feb 5, 2011 #

2 PM

Running (Road/XC) 1:22:15 [2] 14.0 km (5:53 / km)
shoes: adidas swoop 2 - 2nd pair

Malteaser/Stripteaser Absolut hash #607 from Arstaberg (13). Nice length, shame about the markings - it's difficult to mark the trail well what with all the snow/ice but think they could have done a bit better.

All the SH3 stalwarts were there today and it was nice to catch up over some good food + drinks afterwards.

Friday Feb 4, 2011 #

1 PM

Running long (Road/XC/Terrain) 1:33:30 [3] 16.3 km (5:44 / km)
shoes: adidas swoop 2 - 1st pair

Usual route. Getting a bit bored with it, must design a new one soon. Had a nice rest and thought I might zone 3 it today for a change, about time I upped the level of my aerobic training a bit anyway. Didn't enjoy it much as felt tired in the legs surprisingly quick and also a bit heavy in the chest.

A couple inches of snow fell this morning and covered up all of the sheet ice. Still, managed to restrict the lack of control to only a few hands down and one legged slides (one in particular lasted for a good few metres and I felt like a stunt man) but no arse impact thankfully.

1) 12:30
2) 28:15
3) 27:30
4) 12:45
5) 12:30

Last ran: http://www.attackpoint.org/viewlog.jsp/user_3361/p...

Thursday Feb 3, 2011 #

Note

Big news. On Monday I will swap late mornings and being able to train when I want with 50% income tax and breathing in the germs of commuters and colleagues. Yes, I have actually gone and got a job here in Stockholm.

At some point I will celebrate this achievement, maybe not today, maybe not tomorrow but soon, and probably in Vegas.

C • Congratulations 4

C • Dawn 3

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