Training Log Archive: schnitzerIn the 30 days ending Sep 30, 2007:
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Sunday Sep 30, 2007 #
Orienteering race (Fell) 4:36:38 [2] ** 17.3 km (15:59 / km) +1995m 10:09 / km
spiked:10/10c
Western Lake District. RAB MM 2nd day, 5 hour score - 190 points. Crossed the line with almost 25mins to spare but still probs the most efficient route for us. There was a 5 point control fairly close but we chose to leave it as it was too little to gain for too much risk of penalties. We won today and came 2nd overall some 20 points behind the winner so a good choice not to bother with the extra 5. Got a RAB jacket each for our troubles.
Saturday Sep 29, 2007 #
Orienteering race (Fell) 5:58:50 [2] ** 21.3 km (16:51 / km) +2535m 10:34 / km
spiked:6/7c
Western Lake District. 1st day of the all new RAB MM organised by Dark & White, 6 hour score - 210 points. Alan and I adapted our strategy a few times throughout the course and probs ended up with the most efficient route for our speed coming in with just over a minute to spare! Only one very small miss on the top of Hard Knott where the circle consisted of "The Steeple", "552" and a dot in the centre (standard for Dark & White events) basically masking all of the contour detail. Could've been quite tricky in the clouds but the base was above 600m so we climbed onto one of the little peaks and saw the flag on the next peak just North of where we were - lucky. Just after that we both ran str8 into a swamp and had a little joke about it until I realised that Alan wasn't really joking and the only parts of him above bog were his head and most of his rucksac.
The overnight camp was at Bayes Brown so I trotted down the road to Chapel Stile where the Langdale Co-op kindly swapped a few bottles of Katy for a surprisingly dry ten pound note. The cider was very expensive but I won't hold it against them, in fact, I love them. Quote of the evening goes to Alan... "Remind me to vas my arse crack in the morning."
The overnight camp was at Bayes Brown so I trotted down the road to Chapel Stile where the Langdale Co-op kindly swapped a few bottles of Katy for a surprisingly dry ten pound note. The cider was very expensive but I won't hold it against them, in fact, I love them. Quote of the evening goes to Alan... "Remind me to vas my arse crack in the morning."
Friday Sep 28, 2007 #
Rowing (Indoor) 8:53 [2] 2.0 km (4:27 / km)
weight:88.7kg
Strength Training (Barbell) 22:30 [1]
All 5*20...
UC - 12.5kg+bar
DP - 35kg
BOR - 15kg+bar
UC - 12.5kg+bar
DP - 35kg
BOR - 15kg+bar
Thursday Sep 27, 2007 #
Running (Road/XC) 40:19 [3] 8.5 km (4:45 / km) +125m 4:25 / km
weight:89.8kg
Running (Road/XC) 55:18 [1] 8.5 km (6:30 / km) +155m 5:58 / km
Leeds Country Way. I've split this into two sessions cause I went off a bit too fast. Although I was on for a PB it wudda destroyed me to complete my usual 22.5km, so I ran to the M1, had a five minute breather and jogged back slowly so as not to do myself in for the MM at the weekend.
Wednesday Sep 26, 2007 #
Rowing warm up/down (Indoor) 7:57 [3] 2.0 km (3:59 / km)
weight:90.3kg
How did I wake up so fat this morning? I just can't believe how that can be right. All I had was Jalepeno Poppers and Fiesta Nachos to start followed by the Mexican Mixed Grill washed down with a couple of beers and a few bottles of Katy. Oh, and a white chocolate and raspberry cheesecake. I suppose no training didn't help either but I was just so unmotivated yesterday.
Strength Training (Barbell/Machines/Cables) 1:45:00 [1]
All 5*20...
BOR - 15kg+bar
DP - 35kg
UC - 12.5kg+bar
GL - 30kg
RC - 20kg
AD - 40kg
AB - 35kg
LC - 30kg
LE - 20kg
CF - G7
BF - G2
RF - Y1
OP - G7
LP - R1
Now that's what I'm talking about, proper kicked my own arse. Taught myself a lesson I'll never forget. Finished off Monday's barbell workout, did the leg workout I missed yesterday and an almost full cable workout as well. 70 sets of 20 = 1400 reps! To be completely honest, I pissed it.
BOR - 15kg+bar
DP - 35kg
UC - 12.5kg+bar
GL - 30kg
RC - 20kg
AD - 40kg
AB - 35kg
LC - 30kg
LE - 20kg
CF - G7
BF - G2
RF - Y1
OP - G7
LP - R1
Now that's what I'm talking about, proper kicked my own arse. Taught myself a lesson I'll never forget. Finished off Monday's barbell workout, did the leg workout I missed yesterday and an almost full cable workout as well. 70 sets of 20 = 1400 reps! To be completely honest, I pissed it.
Running (Road/XC) 39:37 [1] 6.9 km (5:44 / km) +25m 5:38 / km
Ardsley Reservoir. Recovery session I should have done yesterday.
Monday Sep 24, 2007 #
Rowing warm up/down (Indoor) 9:31 [1] 2.0 km (4:46 / km)
Had a few hot spots this morning, not unsurprisingly, right shin and left achilles neither of which caused me any problems during the row. Should be fine for a recovery run tomorrow.
Strength Training (Barbell) 22:30 [1]
All 5*20...
IP - 25kg
LP - 42kg
FP - 32.5kg
Felt tired today (not the best amount of sleep last night) so I'll finish this off tomorrow.
IP - 25kg
LP - 42kg
FP - 32.5kg
Felt tired today (not the best amount of sleep last night) so I'll finish this off tomorrow.
Sunday Sep 23, 2007 #
Running long (Road/XC/Terrain) 3:35:00 [3] 19.0 km (11:19 / km) +1400m 8:16 / km
South West Lakes with pack. Drove from Lakeside to Langdale on some of my favourite roads, maybe for the last time in the Schnitzer what with its imminent sale. It would've been the perfect situation for some serious drifting action and maybe even some air but had Frodo with me and not wanting to put his quest to save Middle Earth at risk I settled for a few simple overtakes.
For the second time this year I experienced what it's like to be the one being dragged around the mountains as there was an obvious fitness gap between Frodo and myself. Managed to run all the way up the main ascent (Bow Fell) but power-walked the smaller ones up Esk Pike, Ill Crag, Broad Crag and Scafell Pike afterwards. Not very many people out and about apart from the expected small Mothers meeting at the summit of England.
For the second time this year I experienced what it's like to be the one being dragged around the mountains as there was an obvious fitness gap between Frodo and myself. Managed to run all the way up the main ascent (Bow Fell) but power-walked the smaller ones up Esk Pike, Ill Crag, Broad Crag and Scafell Pike afterwards. Not very many people out and about apart from the expected small Mothers meeting at the summit of England.
Saturday Sep 22, 2007 #
Orienteering (Forest) 1:20:00 [2] ***** 4.8 km (16:40 / km) +475m 11:09 / km
spiked:15/22c
Bigland. Found number 1 fine but then decided that 21 came next. Found it perfectly but no flag. Spent some time searching the other hill tops close by and eventually realised my mistake and ran off, having no idea where I was in what thought was the direction of number 2. With the help of Jon and Rich found number 2 and then carried on well with only one minor miss on 5 (control descriptions required) and cracked my shin on a rock near 7 which hurt like fuck. Spent ages looking for 9 staying too close to the fence and failing to navigate by the re-entrants. Rich helped me again and we ran together from 9 to 13, him leading into 10/11 and me into 12/13. I was happy with this situation knowing that one of my weaknesses was running with others but Rich had other ideas and gave me a minute head start to 14. I thought I'd navigated perfectly to 14 but ended up having to go well South West to find the flag. Completely undershot 15 and eventually Rich passed me again into it at which point I stopped planning and just ran in the general direction of 16 missing it big style. Went very safe to 17 taking in 13 and 7 again on the way to be totally sure. Only a very small miss on 20, one contour too low and then verified my thoughts from earlier that there was indeed no flag on the hill top at 21. It's hard to be happy with this overall but forgetting the 1-21-2 situation my only real probs were 9 and 16 where I just didn't have enuff of a plan. Misses at 14 and 15 simply weren't my fault...
Orienteering (Forest) 25:00 [2] ***** 1.7 km (14:42 / km) +130m 10:38 / km
spiked:5/6c
Bigland, collecting controls 14-16. Navigated to 13 first to ensure an accurate reconstruction of my route into 14 from earlier. Used exactly the same attack points: big crag, small crag, ferny reentrant, hill top and then ran between the two small crag into the reentrant - no flag. Spent a long time trying to find it (God knows how I fluked it b4) going around in circles checking all the reentrants. Eventually found it about 60m SWW of the correct feature which explains me undershooting 15. Ran 15-16 with a plan this time joining up the various hill top/crag/reentrant attack points along the way - perfect. Back thru 12 and 11 (already collected).
Orienteering (Forest) 1:05:00 [2] **** 4.6 km (14:08 / km) +465m 9:23 / km
spiked:11/13c
Summer House Knott. Line then controls 1-10 then line again then 11-13. Slight wobbles on 3 and 4 in the crappy part of the wood. Unsure whether it was workings or windblow. Feeling a bit all over the place on the second line and lost it. Slow jogged/walked the rest.
Friday Sep 21, 2007 #
Running (Road/XC) 46:17 [2] 8.7 km (5:19 / km) +135m 4:56 / km
Another early morning run with pack - 7lbs.
Rowing warm up/down (Indoor) 8:56 [2] 2.0 km (4:28 / km)
Strength Training (Cables) 37:30 [1]
All 5 sets of 20...
BF - G2
CF - G7
5*15 SF - G2
LP - Y1
OP - G7
...except shoulder fly done on the Multi Cross Over that judders. I reckon it's getting worse, some sort of maintenance work is required. Knowing David Lloyd they'll just replace it as they have more cash than sense, just like most of their members.
BF - G2
CF - G7
5*15 SF - G2
LP - Y1
OP - G7
...except shoulder fly done on the Multi Cross Over that judders. I reckon it's getting worse, some sort of maintenance work is required. Knowing David Lloyd they'll just replace it as they have more cash than sense, just like most of their members.
Thursday Sep 20, 2007 #
Rowing warm up/down (Indoor) 8:39 [2] 2.0 km (4:20 / km)
weight:88.5kg
Strength Training (Machines) 45:00 [1]
All 5 sets of 20...
LE - 20kg
LC - 30kg
AB - 35kg
AD - 40kg
RC - 20kg
GL - 30kg
I think I'm getting near to the right weights now, legs quite tired and wobbly at the end. Went to do the usual sprint back upstairs from the gym but thought better of it because of face plant potential.
LE - 20kg
LC - 30kg
AB - 35kg
AD - 40kg
RC - 20kg
GL - 30kg
I think I'm getting near to the right weights now, legs quite tired and wobbly at the end. Went to do the usual sprint back upstairs from the gym but thought better of it because of face plant potential.
Wednesday Sep 19, 2007 #
Running (Road/XC) 57:10 [1] 9.3 km (6:09 / km) +135m 5:44 / km
Early morning recovery session with pack - 7lbs.
Rowing warm up/down (Indoor) 9:34 [1] 2.0 km (4:47 / km)
Strength Training (Barbell) 34:30 [1]
All 5 sets of 20 unless blah blah...
UC - 12.5kg+bar
DP - 35kg
BOR - 15kg+bar
FP - 32.5kg
3*20 LP - 42kg
UC - 12.5kg+bar
DP - 35kg
BOR - 15kg+bar
FP - 32.5kg
3*20 LP - 42kg
Tuesday Sep 18, 2007 #
Running long (Road/XC/Terrain) 1:59:51 [3] 21.2 km (5:39 / km) +520m 5:02 / km
weight:89.2kg
Pennine Way. Wow. Wasn't really looking forward to a long run in the hills today as woke up heavy after some midnight burger and pizza action. However, within the first five minutes I knew that I was on for a good run. Just felt so solid and at the same time light as a feather with any chest tightness gone and no shin problems. Ran anti-clockwise today so uphill thru the peat hags but literally skipped across them and even when my whole lower leg got submerged just pulled it out effortlessly. Another beautiful sunny day.
Sometimes I think drunken take-away evenings are all that stand in the way of me becoming world champion, and then I wake up.
Sometimes I think drunken take-away evenings are all that stand in the way of me becoming world champion, and then I wake up.
Monday Sep 17, 2007 #
Rowing warm up/down (Indoor) 9:40 [1] 2.0 km (4:50 / km)
weight:87.4kg
Still a bit tight in the right side of the chest.
Strength Training (Machines/Cables) 1:00:00 [1]
All 5 sets of 20 unless stated otherwise...
RC - 17.5kg
LE - 17.5kg
AD - 35kg
GL - 25kg
AB - 30kg
LC - 30kg
LP - R1
2*20, 3*15 RF - G2
OK, so I've increased the weight every time I've done this workout over the last two weeks and finally I found the last set of 20 hard... on the leg curl. So, next time weight increases on everything other than leg curl. Finished yesterdays cable workout.
RC - 17.5kg
LE - 17.5kg
AD - 35kg
GL - 25kg
AB - 30kg
LC - 30kg
LP - R1
2*20, 3*15 RF - G2
OK, so I've increased the weight every time I've done this workout over the last two weeks and finally I found the last set of 20 hard... on the leg curl. So, next time weight increases on everything other than leg curl. Finished yesterdays cable workout.
Sunday Sep 16, 2007 #
Orienteering race (Moorland) 1:24:06 [4] *** 9.2 km (9:08 / km) +290m 7:54 / km
spiked:9/15c weight:87.6kg
Langstrothdale Chase. Might as well have stayed in bed! I'm not going to go in to how and why I got so lost today (none of it was my fault of course!) because I don't want to look back on my log and see a shed load of excuses. On the physical side felt a bit wheezy in the chest and had some shin pain going downhill which is rather worrying on such spongy terrain. Overall quite gutted to be 20mins down, should be a lot closer than that. Proper shite weather.
Rowing warm up/down (Indoor) 5:29 [2] 1.2 km (4:34 / km)
Definitely something not right with me today. Felt a tightness in my chest almost instantly after starting. Developed a nasty stitch after 5mins so stopped early - some kind of oxygen deficit. I don't feel ill though so I must be just a bit run down probs because of last weekends activities, I've probs done all the training this week without catching up on important sleep. Proceeded with some weights anyway but less exercises than planned...
Strength Training (Cables) 30:00 [1]
All 5 sets of 20...
CF - G7
BF - G2
RF - Y1
OP - G7
CF - G7
BF - G2
RF - Y1
OP - G7
Friday Sep 14, 2007 #
Rowing warm up/down (Indoor) 8:54 [2] 2.0 km (4:27 / km)
weight:87.5kg
Strength Training (Machines) 45:00 [1]
All 5 sets of 20...
LE - 12.5kg
LC - 25kg
AB - 25kg
AD - 30kg
RC - 15kg
GL - 20kg
LE - 12.5kg
LC - 25kg
AB - 25kg
AD - 30kg
RC - 15kg
GL - 20kg
Thursday Sep 13, 2007 #
Rowing warm up/down (Indoor) 8:02 [3] 2.0 km (4:01 / km)
weight:89kg
Strength Training (Barbell) 45:00 [1]
All 5 sets of 20 unless stated otherwise...
IP - 25kg
LP - 42kg
Flat Press - 32.5kg
BOR - 12.5kg+bar
DP - 32.5kg
2*20, 15, 2*10 UC - 12.5kg+bar
Don't seem to be going anywhere with the upper body stuff at the mo, backwards if anything, obviously because I'm doing it less regularly. Sort it! Must find out how much the curly bar weighs at some point.
IP - 25kg
LP - 42kg
Flat Press - 32.5kg
BOR - 12.5kg+bar
DP - 32.5kg
2*20, 15, 2*10 UC - 12.5kg+bar
Don't seem to be going anywhere with the upper body stuff at the mo, backwards if anything, obviously because I'm doing it less regularly. Sort it! Must find out how much the curly bar weighs at some point.
Running long (Road/XC) 2:00:37 [2] 22.5 km (5:22 / km) +370m 4:57 / km
Leeds Country Way. After a fairly long run on Tuesday I went out quite slow today and had to stop myself a few times from speeding up. Near the end I gave in and ran a bit harder, pleased with how much I felt I had left in the tank.
It seems farmers are busy at the moment and their efforts have made things harder for me. The Way disects a few fields that have been freshly ploughed, so much so that I almost added "Terrain" to the sub-type. One field had been covered in dry turd, which didn't really smell the best. There were also a few bulls around but fortunately they had some company in the way of members of the opposite sex so didn't really pay that much interest to me, not that I couldn't have a bull if one wanted to go.
It seems farmers are busy at the moment and their efforts have made things harder for me. The Way disects a few fields that have been freshly ploughed, so much so that I almost added "Terrain" to the sub-type. One field had been covered in dry turd, which didn't really smell the best. There were also a few bulls around but fortunately they had some company in the way of members of the opposite sex so didn't really pay that much interest to me, not that I couldn't have a bull if one wanted to go.
Wednesday Sep 12, 2007 #
Rowing warm up/down (Indoor) 9:01 [2] 2.0 km (4:31 / km)
weight:87.5kg
Strength Training (Machines) 45:00 [1]
All 5 sets of 20...
GL - 15kg
RC - 12.5kg
AB - 20kg
AD - 25kg
LE - 10kg
LC - 22.5kg
GL - 15kg
RC - 12.5kg
AB - 20kg
AD - 25kg
LE - 10kg
LC - 22.5kg
Tuesday Sep 11, 2007 #
Running long (Road/XC/Terrain) 2:12:37 [3] 21.2 km (6:15 / km) +520m 5:34 / km
weight:88.2kg
Pennine Way. Nice jog from Marsden up to Black Hill and back via the peat hags. Beautiful day so got the ribs out and caught some rays in an effort to re-blend the arms into the rest of the body. Really enjoyed it until the last 15mins where I was cream crackered.
Monday Sep 10, 2007 #
Rowing warm up/down (Indoor) 7:25 [3] 2.0 km (3:43 / km)
weight:89.5kg
Maybe a bit too intense for a warm up but after a weekend of drinking, dancing, generally staying up much too late and no training whatsoever I felt guilty. Not a bad time, fairly close to my (can't remember exactly when but a long time ago!) PB of 7:05 without getting anywhere near to threshold. I reckon I could smash that PB and probs take time off my 5km and 10km Summer 2004 PB's of 18:14 and 37:49. Maybe I'll have a go at the 2km soon but I'll leave the longer distance attempts until the right time, next Spring/Summer.
Strength Training (Cables) 45:00 [1]
All 5 sets of 20 unless stated otherwise...
Chest Fly - G7
Back Fly - G2
Reverse Fly - Y1
Overhead Press - G7
Lat Pulldown - Y7
1*20, 4*15 Shoulder Fly - G2
Chest Fly - G7
Back Fly - G2
Reverse Fly - Y1
Overhead Press - G7
Lat Pulldown - Y7
1*20, 4*15 Shoulder Fly - G2
Running (Road/XC) 29:44 [4] 6.9 km (4:19 / km) +25m 4:14 / km
Ardsley Reservoir. Hmm, not the most enjoyable experience. Unsurprisingly my shins were a bit painful and said hello to my lunch a few times. Also encountered an epidemic of midge flies - a rather nasty surprise. All could have been avoided if I had only managed my time a bit better today. Oh, and not eaten all the pies.
Friday Sep 7, 2007 #
Running warm up/down (Road/XC) 8:54 [2] 1.5 km (5:56 / km) +15m 5:39 / km
Running hills (XC) 52:22 [3] 7.2 km (7:16 / km) +475m 5:28 / km
Canford Heath, lovely day and very hot. Knew that some parts of the heath would be overgrown with gorse by now and only having shorts with me I didn't really feel like doing any of my normal runs. Devised a new one based on my there and back long hilly route but with less flat bits and generally avoiding the gorse hot spots. Each split 2.4km, there 165m and back 145m climb.
1) 17:45
2) 17:02
3) 17:35
1) 17:45
2) 17:02
3) 17:35
Running warm up/down (XC/Road) 7:44 [1] 1.2 km (6:27 / km)
Thursday Sep 6, 2007 #
Rowing warm up/down (Indoor) 8:27 [2] 2.0 km (4:14 / km)
Strength Training (Machines/Barbell) 1:07:30 [1]
All 5 sets of 20 unless stated otherwise...
AD - 25kg
AB - 20kg
LC - 22.5kg
LE - 12.5kg
Seated Calf - 15kg
Up to Chin - 12.5kg+bar
Decline Press - 35kg
Bent Over Row - 15kg+bar
2*20, 3*10 Incline Press - 25kg
AD - 25kg
AB - 20kg
LC - 22.5kg
LE - 12.5kg
Seated Calf - 15kg
Up to Chin - 12.5kg+bar
Decline Press - 35kg
Bent Over Row - 15kg+bar
2*20, 3*10 Incline Press - 25kg
Wednesday Sep 5, 2007 #
Running long (Road/XC) 2:01:23 [2] 22.5 km (5:24 / km) +370m 4:59 / km
weight:90.2kg
Leeds Country Way. Same route as Mon but anti-clockwise and a lot less intensive, enjoyment rather than performance being the goal. So I enjoyed the scorching heat and strong head-wind. I Forgot to apply sun lotion so the arms dipped in wood stain effect has been enhanced.
Tuesday Sep 4, 2007 #
Rowing warm up/down (Indoor) 9:27 [1] 2.0 km (4:44 / km)
weight:88.9kg
Strength Training (Machines) 45:00 [1]
My weight training hasn't really been at all balanced over the last year, always concentrating on chest, back and shoulders. So today was all about lower body and at some point in the future I may even do some abdominal work but hey, one step at a time. I kept the weights really light to ensure I can still walk back to the car afterwards and don't need to install a stair lift. All 5 sets of 20...
Leg Extension - 10Kg (A-2, B-4, C-3)
Leg Curl - 17.5kg (A-2, B-4, C-5)
Abductor - 15kg
Adductor - 20kg
Glute - 10kg
Rotary Calf - 12.5kg
I think the gym needs to bust up a more consistent array of music while I am working out. One minute I feel like I'm dancing on disco biscuits and the next I want to be in the pub half-drunk swaying left-right to some dreary Britpop. IPod is the future I guess.
Leg Extension - 10Kg (A-2, B-4, C-3)
Leg Curl - 17.5kg (A-2, B-4, C-5)
Abductor - 15kg
Adductor - 20kg
Glute - 10kg
Rotary Calf - 12.5kg
I think the gym needs to bust up a more consistent array of music while I am working out. One minute I feel like I'm dancing on disco biscuits and the next I want to be in the pub half-drunk swaying left-right to some dreary Britpop. IPod is the future I guess.
Monday Sep 3, 2007 #
Running long (Road/XC) 1:49:17 [3] 22.5 km (4:51 / km) +370m 4:29 / km
weight:88.7kg
Leeds Country Way. Put some effort in today as I am completely over the sore-throaty coughie thing I picked up after the White Rose. Some guy tried to interrogate me about whether I ran thru his farm or not. He wasn't a big chap and didn't have a 12-gauge so I felt like giving him some lip. Anyway all he wanted was to say 'get the fark off my land', but he couldn't cause I stuck to the public footpath like a good boy so 'get the fark off my case'.
C • Hi 3