Training Log Archive: schnitzerIn the 28 days ending Feb 28, 2018:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||
Monday Feb 26, 2018 #
Note
weight:82.7kg
Sunday Feb 25, 2018 #
7 AM
Note
weight:83.4kg
4 PM
Running intervals (road/xc) 1:12:35 [3] 14.2 km (5:07 / km)
ahr:150 max:167 shoes: inov-8 oroc 280 red - 1st pair
Alby 4km trail twice, max effort for 30secs every 5 minutes.
A much better choice for doing this sort of session compared with Monday, the trail is wide and never steep so was able to really gets the legs moving on each effort. However I think I ran the in betweens too fast to achieve really clean energy system separation. That worked better on Monday letting Christian catch back up after each effort. I'll try an get it right on the hills next week, get a much bigger gap between min and max pulse on each rep.
The extra stretching made a difference with the lateral hamstring tendon, the tenderness had gone by Friday and didn't feel it at all today. However it seems like I've tweaked something around the left quad/hip flexor/groin area. Always the left side! Shouldn't be a problem, didn't even feel it until after my shower. Time to get down on the floor again...
A much better choice for doing this sort of session compared with Monday, the trail is wide and never steep so was able to really gets the legs moving on each effort. However I think I ran the in betweens too fast to achieve really clean energy system separation. That worked better on Monday letting Christian catch back up after each effort. I'll try an get it right on the hills next week, get a much bigger gap between min and max pulse on each rep.
The extra stretching made a difference with the lateral hamstring tendon, the tenderness had gone by Friday and didn't feel it at all today. However it seems like I've tweaked something around the left quad/hip flexor/groin area. Always the left side! Shouldn't be a problem, didn't even feel it until after my shower. Time to get down on the floor again...
9 PM
Static Stretching & Massage (static) 29:00 [0]
...and loosen myself up, properly. Observations...
1. L Glute - still significantly tighter than the right-hand side, don't quite understand how my lower back has been so good for a long time now. I would guess because I am running more regularly (at least once Mon-Sun for a year now)?
2. L Quad - hip flexor and adductor stretches fine, only felt this new tweak when doing a quad stretch which I therefore took very gently but in the end went all the way with it ok. Strangely (or not) it did feel a bit better after glute stretches but then just about everything does (including in my head).
3. L Hamstring - very slight awkward feeling around the high tendon and bum bone area, similar to the problem I had last Spring/Summer but not anywhere near as bad.
4. R Soleus - really tried to give this a good workout but my ankle just won't let me. What I could manage didn't shed any light on the matter, no pain at all. I've had this problem for years now, as usual it doesn't stop me from training but also as usual it does flare up on the trails, especially on the longer runs. Felt it last couple of days at POM (terrain wasn't that soft), the following Sun & Mon (both long trail runs) but it got better Wed-Fri (hills, terrain and medium trail run). Back this afternoon however.
1. L Glute - still significantly tighter than the right-hand side, don't quite understand how my lower back has been so good for a long time now. I would guess because I am running more regularly (at least once Mon-Sun for a year now)?
2. L Quad - hip flexor and adductor stretches fine, only felt this new tweak when doing a quad stretch which I therefore took very gently but in the end went all the way with it ok. Strangely (or not) it did feel a bit better after glute stretches but then just about everything does (including in my head).
3. L Hamstring - very slight awkward feeling around the high tendon and bum bone area, similar to the problem I had last Spring/Summer but not anywhere near as bad.
4. R Soleus - really tried to give this a good workout but my ankle just won't let me. What I could manage didn't shed any light on the matter, no pain at all. I've had this problem for years now, as usual it doesn't stop me from training but also as usual it does flare up on the trails, especially on the longer runs. Felt it last couple of days at POM (terrain wasn't that soft), the following Sun & Mon (both long trail runs) but it got better Wed-Fri (hills, terrain and medium trail run). Back this afternoon however.
Saturday Feb 24, 2018 #
7 AM
Note
weight:82.6kg
Friday Feb 23, 2018 #
7 AM
Note
weight:83kg
1 PM
Running (road/xc) 1:03:30 [3] 11.4 km (5:34 / km)
ahr:150 max:159 shoes: inov-8 mudclaw 330
Alternative medium trail route, reverse direction.
10 PM
Static Stretching & Massage (static) 15:00 [0]
Thursday Feb 22, 2018 #
7 AM
Note
weight:83.7kg
1 PM
Running (xc/terrain) 52:55 [3] 7.4 km (7:09 / km)
ahr:146 max:153 shoes: inov-8 mudclaw 330
Benchmark terrain route...
1. 46:05
Stuck with the mudclaws, a little more scary than yesterday at times but otherwise fine as the snow is actually getting quite deep.
Felt a bit tired but otherwise everything working ok.
1. 46:05
Stuck with the mudclaws, a little more scary than yesterday at times but otherwise fine as the snow is actually getting quite deep.
Felt a bit tired but otherwise everything working ok.
Wednesday Feb 21, 2018 #
7 AM
Note
weight:84kg
11 AM
Running hills (xc) 1:01:05 [3] 7.4 km (8:15 / km)
ahr:151 max:160 shoes: inov-8 mudclaw 330
Classic hill...
20 reps - 51:25
Had this good idea to dig out my 10 year old mudclaws and gamble that there wouldn't be ice under the fresh snow. I remembered that although they are probably the least grippy shoes I have ever used on wet rock or wood they are actually, probably similar to xc mud, quite good for powder.
Fortunately the gamble paid off and it's been a while since my feet have been quite so comfortable. I am pretty much convinced now that my new, red oroc 280s are slightly tighter/coarser than my old, blue ones were. Even though it is ultimately the same shoe and they are both size 11.
A steady, aerobic base session today, most of my training should still be like this after all. It's interesting comparing with my personal best for 20 reps on this hill, only a shade faster. Bearing in mind that was in fact a PB attempt and of course there was no snow in July it seems like I am significantly fitter.
Whilst I may be in better shape than back then, especially aerobically and endurance-wise there is no getting away from the observation that taking the uphill steady means that one does not need to recover and is much more composed to run back down again. Something to bear in mind when racing perhaps i.e. look on the map in terms of what comes after the top of the hill and pace the up accordingly.
2:34.3 21/02/18 today's average
2:33.5 07/07/17 best average for 20 reps
2:26.0 10/04/16 best average (10 reps)
20 reps - 51:25
Had this good idea to dig out my 10 year old mudclaws and gamble that there wouldn't be ice under the fresh snow. I remembered that although they are probably the least grippy shoes I have ever used on wet rock or wood they are actually, probably similar to xc mud, quite good for powder.
Fortunately the gamble paid off and it's been a while since my feet have been quite so comfortable. I am pretty much convinced now that my new, red oroc 280s are slightly tighter/coarser than my old, blue ones were. Even though it is ultimately the same shoe and they are both size 11.
A steady, aerobic base session today, most of my training should still be like this after all. It's interesting comparing with my personal best for 20 reps on this hill, only a shade faster. Bearing in mind that was in fact a PB attempt and of course there was no snow in July it seems like I am significantly fitter.
Whilst I may be in better shape than back then, especially aerobically and endurance-wise there is no getting away from the observation that taking the uphill steady means that one does not need to recover and is much more composed to run back down again. Something to bear in mind when racing perhaps i.e. look on the map in terms of what comes after the top of the hill and pace the up accordingly.
2:34.3 21/02/18 today's average
2:33.5 07/07/17 best average for 20 reps
2:26.0 10/04/16 best average (10 reps)
8 PM
Static Stretching & Massage (static) 27:45 [0]
This should have been done on Monday evening, that's for sure. I can tell from looking back through my training from last year that I may well be on the verge of injuring myself again.
Yesterday and this morning I could feel some tenderness in the outside ligament joining the hamstring to the back of the knee. Exactly the same accompaniment to the eventual high hamstring tendinopathy that I suffered from for a few Spring-Summer months last year.
There I was cursing myself for just launching myself into interval training when I knew that I wasn't stretching and that the usual, particular muscles were tight and causing problems. It's actually a recuring pattern, around the same period I was complaining about tender heels. Narrowly avoided a serious problem back then but it caught up with me over Xmas in the form of plantar fasciitis.
Here is a Schnitzer classic...
'After 25manna I'll put in a big effort to try to get everything aligned and balanced again, ready for next year.'
The first time I did anything towards 'aligned and balanced' after 25manna was like 2.5 months after and I wrote this...
'Yeah. Not good, can't walk.'
Probs fortunate that I began interval training on Monday with short, controlled bursts. Got to start getting a bit more conscious about this, more clever.
Yesterday and this morning I could feel some tenderness in the outside ligament joining the hamstring to the back of the knee. Exactly the same accompaniment to the eventual high hamstring tendinopathy that I suffered from for a few Spring-Summer months last year.
There I was cursing myself for just launching myself into interval training when I knew that I wasn't stretching and that the usual, particular muscles were tight and causing problems. It's actually a recuring pattern, around the same period I was complaining about tender heels. Narrowly avoided a serious problem back then but it caught up with me over Xmas in the form of plantar fasciitis.
Here is a Schnitzer classic...
'After 25manna I'll put in a big effort to try to get everything aligned and balanced again, ready for next year.'
The first time I did anything towards 'aligned and balanced' after 25manna was like 2.5 months after and I wrote this...
'Yeah. Not good, can't walk.'
Probs fortunate that I began interval training on Monday with short, controlled bursts. Got to start getting a bit more conscious about this, more clever.
Tuesday Feb 20, 2018 #
7 AM
Note
weight:84.2kg
Monday Feb 19, 2018 #
7 AM
Note
weight:83.4kg
7 PM
Running intervals (road/xc) 1:35:55 [2] 15.1 km (6:21 / km)
ahr:142 max:167 shoes: inov-8 oroc 280 red - 1st pair
Long trail route with Christian.
Started anaerobic base training today. A 15 minute warm up followed by an hour of 30 seconds max effort every 5 minutes. Not the best idea, a fair bit of snow and too much downhill to really fire off some nerves. Would be better to design a session like this so that it is consistently possible to run hard but maybe a good thing on the first go. I do actually want to be able to get out of bed tomorrow.
Garmin connect says max speed of 2:34/km. Yeah, right.
Started anaerobic base training today. A 15 minute warm up followed by an hour of 30 seconds max effort every 5 minutes. Not the best idea, a fair bit of snow and too much downhill to really fire off some nerves. Would be better to design a session like this so that it is consistently possible to run hard but maybe a good thing on the first go. I do actually want to be able to get out of bed tomorrow.
Garmin connect says max speed of 2:34/km. Yeah, right.
Sunday Feb 18, 2018 #
8 AM
Note
weight:83.6kg
12 PM
Running long (xc) 1:47:30 [3] 19.8 km (5:26 / km)
ahr:156 max:162 shoes: inov-8 oroc 280 red - 1st pair
Had a couple of hours to myself while Elmin was playing football in Nacka so parked up in Sickla and ran my old route around the Nacka reserve.
This old route became a benchmark test on 15th Nov 2009. I properly rested up for it, ran it hard and managed 85:00. Today was 94:05 and my watch says it is actually 17.3km (had it down as 16.9km).
This old route became a benchmark test on 15th Nov 2009. I properly rested up for it, ran it hard and managed 85:00. Today was 94:05 and my watch says it is actually 17.3km (had it down as 16.9km).
Saturday Feb 17, 2018 #
8 AM
Note
weight:83.2kg
Friday Feb 16, 2018 #
7 AM
Note
weight:83.9kg
9 PM
Static Stretching & Massage (static) 18:15 [0]
Tight, esp calves and hamstrings.
Thursday Feb 15, 2018 #
7 AM
Note
weight:84.7kg
Tuesday Feb 13, 2018 #
10 AM
Running warm up/down (road/xc) 4:15 [1] 0.7 km (6:04 / km)
ahr:117 max:128 shoes: inov-8 x-talon 190
Orienteering race (forest/parkland) 1:46:50 [3] 18.4 km (5:48 / km)
ahr:155 max:170 shoes: inov-8 x-talon 190
POM Day 4 long, ME 16.6km (39/54)
Well, I'm lying on my hotel room bed so I made it up the stairs obviously. It did take some effort mentally but not as bad as expected - drama queen, no surprise.
What really wasn't expected was that I would make the chasing start. Only by 1 second (yes, really) but still proud of myself.
Got myself around the first hilly section and then through some longer legs. After that something that resembled a pack finally formed and there were 5 or 6 of us. We missed 10 slightly, then 2 of us dropped off and at the start of the butterfly at 11 I went off around my first wing alone. 2 difficult controls followed, I missed the first, circling around losing as much as 1 min but nailed the second and ran off from there with renewed confidence and determination.
Lost another minute missing the first of the second wing then had a gel at the end of the butterfly, about 70 minutes in.
After that it was straightforward and was surprised with how much energy I had left. Before the spectator loop I wasted 30 seconds looking for my control too early and after I drifted off and got stuck behind a barrier of fight.
So my worst technical performance of the week losing approx 4 minutes total. The big plus however is that I got 4 days in a row of quality physical training and didn't come away feeling like I didn't deserve to be running the elite course.
Well, I'm lying on my hotel room bed so I made it up the stairs obviously. It did take some effort mentally but not as bad as expected - drama queen, no surprise.
What really wasn't expected was that I would make the chasing start. Only by 1 second (yes, really) but still proud of myself.
Got myself around the first hilly section and then through some longer legs. After that something that resembled a pack finally formed and there were 5 or 6 of us. We missed 10 slightly, then 2 of us dropped off and at the start of the butterfly at 11 I went off around my first wing alone. 2 difficult controls followed, I missed the first, circling around losing as much as 1 min but nailed the second and ran off from there with renewed confidence and determination.
Lost another minute missing the first of the second wing then had a gel at the end of the butterfly, about 70 minutes in.
After that it was straightforward and was surprised with how much energy I had left. Before the spectator loop I wasted 30 seconds looking for my control too early and after I drifted off and got stuck behind a barrier of fight.
So my worst technical performance of the week losing approx 4 minutes total. The big plus however is that I got 4 days in a row of quality physical training and didn't come away feeling like I didn't deserve to be running the elite course.
Monday Feb 12, 2018 #
9 AM
Running warm up/down (xc) 8:40 [2] 1.5 km (5:47 / km)
ahr:142 max:155 shoes: inov-8 x-talon 190
Orienteering race (forest/parkland) 43:15 [4] 7.8 km (5:33 / km)
ahr:161 max:170 shoes: inov-8 x-talon 190
17/18 Ranking Event 12, POM Day 3 middle, ME 7.1km (57/80)
Yeah, train hard, fight easy. Something that I was kidding myself that I had done. Sure I ran three laps of the reflexbana, did 2 hours of running up and down the same hill in the snow. Trained more hours over the Winter than I have in years but the bottom line in that I am not prepared for running elite at the POM.
I. Ache. Everywhere. Started today at a high intensity regardless of the fatigued feeling warming-up to the start. Lost a minute on number one running up the wrong hill from the start kite. The rest went pretty well, probably another minute lost missing 5 slightly and 15 more than slightly. It was however again, quite straightforward.
I should be able to get through tomorrow's long distance but it will be touch and go whether or not I can actually walk up the 3 flights of stairs to my hotel room afterwards. It was a fair effort today.
Looking back over my Winter's training it seems a bit lacking when it comes to multi-day stamina. Something I will have to rectify over the next month or two.
Today's ranking points - 30.14...
47.27 25/08/17 start
35.27 11/02/18 before event
34.13 12/02/18 after event
24.00 30/06/18 target
Yeah, train hard, fight easy. Something that I was kidding myself that I had done. Sure I ran three laps of the reflexbana, did 2 hours of running up and down the same hill in the snow. Trained more hours over the Winter than I have in years but the bottom line in that I am not prepared for running elite at the POM.
I. Ache. Everywhere. Started today at a high intensity regardless of the fatigued feeling warming-up to the start. Lost a minute on number one running up the wrong hill from the start kite. The rest went pretty well, probably another minute lost missing 5 slightly and 15 more than slightly. It was however again, quite straightforward.
I should be able to get through tomorrow's long distance but it will be touch and go whether or not I can actually walk up the 3 flights of stairs to my hotel room afterwards. It was a fair effort today.
Looking back over my Winter's training it seems a bit lacking when it comes to multi-day stamina. Something I will have to rectify over the next month or two.
Today's ranking points - 30.14...
47.27 25/08/17 start
35.27 11/02/18 before event
34.13 12/02/18 after event
24.00 30/06/18 target
Running warm up/down (xc) 8:30 [2] 1.2 km (7:05 / km)
shoes: inov-8 x-talon 190
Sunday Feb 11, 2018 #
9 AM
Running warm up/down (xc) 8:00 [2] 1.3 km (6:09 / km)
ahr:141 max:150 shoes: inov-8 oroc 280 red - 1st pair
Orienteering race (forest/parkland) 1:56:55 [4] 19.7 km (5:56 / km)
ahr:158 max:168 shoes: inov-8 oroc 280 red - 1st pair
17/18 Ranking Event 11, POM Day 2 long, ME 18.0km (53/70)
A bit scared of this beforehand but tried to remember that I actually have trained for this sort of distance over the Winter and started the race at just a steady pace to be safe. Seemed to survive OK.
A couple of wobbles at 8 and 11 but otherwise a fairly clean race. Mostly straightforward technical challenges made even more simple by me taking it easy.
Really runnable terrain, not sure if I've ever run on anything faster. The elite courses probably too short, well at least the super elite (same distance) won in just 72mins.
Today's ranking points - 34.63...
47.27 25/08/17 start
36.00 22/10/17 before event
35.27 11/02/18 after event
24.00 30/06/18 target
A bit scared of this beforehand but tried to remember that I actually have trained for this sort of distance over the Winter and started the race at just a steady pace to be safe. Seemed to survive OK.
A couple of wobbles at 8 and 11 but otherwise a fairly clean race. Mostly straightforward technical challenges made even more simple by me taking it easy.
Really runnable terrain, not sure if I've ever run on anything faster. The elite courses probably too short, well at least the super elite (same distance) won in just 72mins.
Today's ranking points - 34.63...
47.27 25/08/17 start
36.00 22/10/17 before event
35.27 11/02/18 after event
24.00 30/06/18 target
Saturday Feb 10, 2018 #
Event: Portugal "O" Meeting
2 PM
Running warm up/down (road/xc) 8:00 [2] 1.5 km (5:20 / km)
ahr:138 max:160 shoes: adidas cc ride
Orienteering race (urban/parkland) 44:55 [4] 8.7 km (5:10 / km)
ahr:165 max:174 shoes: adidas cc ride
POM Day 1 middle, ME (68/75)
Brutal reintroduction to threshold running around the historic town of Evora. Big hill climb up to number 1 got me breathing hard, looked at the map too quickly and took the wrong road to number 2, not a good start.
Got myself into a rhythm after that but messed up my breathing and after 11 developed a stitch. Walked up the next hill, waddled across the grass and stopped at 12 and took a few deep breaths. Started again at a slightly slower intensity but ran into oxygen problems again around 17/18 and messed up my route to 20 slightly.
From there managed to get the situation under control and finished strongly making some good, quick decisions and did particularly well through the park control pick.
All in all a not unexpectedly difficult challenge considering my current level of anaerobic fitness. Still, as always with urban events, enjoyable at the time. Nice scenery and good weather.
Brutal reintroduction to threshold running around the historic town of Evora. Big hill climb up to number 1 got me breathing hard, looked at the map too quickly and took the wrong road to number 2, not a good start.
Got myself into a rhythm after that but messed up my breathing and after 11 developed a stitch. Walked up the next hill, waddled across the grass and stopped at 12 and took a few deep breaths. Started again at a slightly slower intensity but ran into oxygen problems again around 17/18 and messed up my route to 20 slightly.
From there managed to get the situation under control and finished strongly making some good, quick decisions and did particularly well through the park control pick.
All in all a not unexpectedly difficult challenge considering my current level of anaerobic fitness. Still, as always with urban events, enjoyable at the time. Nice scenery and good weather.
Thursday Feb 8, 2018 #
7 AM
Note
weight:84kg
Monday Feb 5, 2018 #
7 AM
Note
weight:83.1kg
Sunday Feb 4, 2018 #
8 AM
Note
weight:83.5kg
7 PM
Running long (road/xc) 1:24:55 [3] 15.1 km (5:37 / km)
ahr:153 max:161 shoes: inov-8 oroc 280 red - 1st pair
Long trail route.
Saturday Feb 3, 2018 #
7 AM
Note
weight:83.2kg
Friday Feb 2, 2018 #
7 AM
Note
weight:84.1kg
6 PM
Running long (road/xc/terrain) 2:04:10 [3] 18.4 km (6:45 / km)
ahr:151 max:160 shoes: inov-8 oroc 280 red - 1st pair
After a conversation last night with someone who knows the Alby reflexbanor ran over there to get to know them better, in particular the longer one to the North of the club hut. Now I know where the start and finish is and what to do in the couple of places where the reflectors are not all that well maintained.
Unfortunately I forgot to take my compass so decided against doing the extension, don't know how long that is or how easy it is to lose the trail. Save it for next time, ran home from Alby via my usual trail route to safely add on some more distance.
Fell into the stream that goes up the valley from Albysjön. Well, I say stream but lots of snow has been melting and I found myself almost waist deep. Not a big problem, it was only -2 and managed to stay warm enough at the same, steady effort.
Unfortunately I forgot to take my compass so decided against doing the extension, don't know how long that is or how easy it is to lose the trail. Save it for next time, ran home from Alby via my usual trail route to safely add on some more distance.
Fell into the stream that goes up the valley from Albysjön. Well, I say stream but lots of snow has been melting and I found myself almost waist deep. Not a big problem, it was only -2 and managed to stay warm enough at the same, steady effort.
Thursday Feb 1, 2018 #
7 AM
Note
weight:84.9kg
3 PM
Running (road/xc) 44:50 [3] 8.3 km (5:24 / km)
ahr:153 max:158 shoes: inov-8 oroc 280 red - 1st pair
New short-medium trail route, slushy.