Training Log Archive: schnitzerIn the 30 days ending Jun 30, 2008:
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Monday Jun 30, 2008 #
Cycling tempo (Road) 1:55:10 [3] 53.8 km (2:08 / km) +100m 2:07 / km
Went for a walk earlier, almost 20mins. Even jogged some bits.
Cycled same around the harbour route as last week but took some more split times...
1) 32:50 Wareham
2) 35:00 Swanage
3) 22:30 Ferry (87:25 Jun 23)
4) 24:50 Home (25:25 Jun 23)
Lost some time into wind on the exposed bits between Wareham and Corfe. Proper annoying sections of the Corfe-Swanage and Swanage-Studland roads were prep'd for surfacing at particularly inconvenient points in the route i.e. downhill bits. Good for vibrating your arms off, bad for speed. Be good once it's done tho, I'll help wear it out again that's for sure.
Cycled same around the harbour route as last week but took some more split times...
1) 32:50 Wareham
2) 35:00 Swanage
3) 22:30 Ferry (87:25 Jun 23)
4) 24:50 Home (25:25 Jun 23)
Lost some time into wind on the exposed bits between Wareham and Corfe. Proper annoying sections of the Corfe-Swanage and Swanage-Studland roads were prep'd for surfacing at particularly inconvenient points in the route i.e. downhill bits. Good for vibrating your arms off, bad for speed. Be good once it's done tho, I'll help wear it out again that's for sure.
Friday Jun 27, 2008 #
Cycling hills (Road) 1:04:45 [3] 26.6 km (2:26 / km) +730m 2:08 / km
6*5*0.9km & 25m/3:00r. Motivation is a bit lacking at the moment and it's hard to get on the bike for a long session when there's a strong wind, so did some reps instead. Warmed up on the first set...
1) 13:05
2) 10:05
3) 10:55
4) 10:15
5) 10:35
6) 09:50
Went for a bit of a jog afterwards, the first 50m went pretty well but the next 100m less well so walked back. Walking feels ok now.
1) 13:05
2) 10:05
3) 10:55
4) 10:15
5) 10:35
6) 09:50
Went for a bit of a jog afterwards, the first 50m went pretty well but the next 100m less well so walked back. Walking feels ok now.
Tuesday Jun 24, 2008 #
Cycling (Road) 1:40:40 [2] 41.4 km (2:26 / km) +90m 2:24 / km
Canford Heath - Wimborne - Blandford - Broadstone - Canford Heath. Another blast from my parents house. Nice and warm but a bit more windy today.
http://www.mapmyride.com/ride/united-kingdom/poole...
http://www.mapmyride.com/ride/united-kingdom/poole...
Monday Jun 23, 2008 #
Cycling tempo (Road) 1:52:50 [3] 53.8 km (2:06 / km) +100m 2:05 / km
Canford Heath - Wareham - Swanage - Sandbanks - Canford Heath. Oldskool route around Poole Harbour from my parents house. Warm, calm, dude, sweet.
http://www.mapmyride.com/ride/united-kingdom/poole...
http://www.mapmyride.com/ride/united-kingdom/poole...
Saturday Jun 21, 2008 #
Cycling warm up/down (Road) 14:05 [2] 5.9 km (2:23 / km) +10m 2:22 / km
To gym.
Strength Training (Barbell) 22:30 [2]
weight:86.6kg
SMR, static stretch then...
4*20, 10+10 FP - 30kg
4*20, 10+10 LP - 10
2*20, 10+10, 2*10+5 IP - 22.5kg
..with balancing exercises in between sets.
4*20, 10+10 FP - 30kg
4*20, 10+10 LP - 10
2*20, 10+10, 2*10+5 IP - 22.5kg
..with balancing exercises in between sets.
Cycling warm up/down (Road) 15:40 [3] 6.3 km (2:29 / km) +95m 2:19 / km
From gym. Hardly a warm down but feeling good so powered back up the hill.
Friday Jun 20, 2008 #
Cycling warm up/down (Road) 12:45 [2] 5.9 km (2:10 / km) +10m 2:09 / km
To gym.
Core Stability (Floor) 15:00 [2]
weight:88.1kg
Whoops Hartley yo-yo weight strikes again - not good. Usual SMR, static stretching then two lots of the usual core workout.
Strength Training (Barbell/Bench) 37:30 [2]
Mostly 5*20...
UC - 7.5kg+bar
DP - 32.5kg
BOR - 10kg+bar
5*15 BR
5*15 KR
Balance exercises in between sets.
UC - 7.5kg+bar
DP - 32.5kg
BOR - 10kg+bar
5*15 BR
5*15 KR
Balance exercises in between sets.
Cycling warm up/down (Road) 16:25 [2] 6.3 km (2:36 / km) +95m 2:25 / km
From gym.
Cycling tempo (Road) 1:32:15 [3] 43.8 km (2:06 / km) +65m 2:05 / km
Same route as Fri May 30th but with two laps of the Hallen - Severn Beach - Pilning - Easter Compton - Hallen part.
Good news and bad news relating to a MapMyRide.com discovery 2nite, the bad news being I've only just discovered (proper numpty) the follow roads function and that saves shed loadsa time when measuring routes. The good news being that all my previous measurements are a bit short so I am faster than I thought. Ok by not much but hey, every little helps. So the follow roads function is good but the display elevation function is most defo w4nk. Apparently 2nite's two laps was 65m and last months one lap version was 95m - spin out. Unfortunately forgot to split for the first lap so...
1/2) 42:45
3) 31:50
4) 17:40
Good news and bad news relating to a MapMyRide.com discovery 2nite, the bad news being I've only just discovered (proper numpty) the follow roads function and that saves shed loadsa time when measuring routes. The good news being that all my previous measurements are a bit short so I am faster than I thought. Ok by not much but hey, every little helps. So the follow roads function is good but the display elevation function is most defo w4nk. Apparently 2nite's two laps was 65m and last months one lap version was 95m - spin out. Unfortunately forgot to split for the first lap so...
1/2) 42:45
3) 31:50
4) 17:40
Thursday Jun 19, 2008 #
Cycling warm up/down (Road) 5:05 [1] 2.0 km (2:33 / km)
To BVR.
Cycling hills (Road) 1:23:50 [3] 33.6 km (2:30 / km) +900m 2:12 / km
10*3.36km & 90m. Designed a lap down BVR, along the Portway, up Granby Hill and back thru Clifton. Wudda gone further out to a wider, better surfaced lap with less traffic but couldn't be ar5ed to carry puncture repair stuff and tools and thought I'd spare my ankle the long walk back in the event of some sort of bike failure. Was careful over the first couple of laps to determine whether it was ok on the ankle as with the SLMM in just over two weeks I can't be doing anything that might lengthen the recovery. It was fine so gradually put more effort in thru the session esp nearing the top of the hill where I tried to power over it a bit more each time.
1) 8:25
2) 8:35
3) 8:35
4) 8:35
5) 8:25
6) 8:20
7) 8:20
8) 8:20
9) 8:10
10) 8:05
1) 8:25
2) 8:35
3) 8:35
4) 8:35
5) 8:25
6) 8:20
7) 8:20
8) 8:20
9) 8:10
10) 8:05
Cycling warm up/down (Road) 7:20 [1] 2.0 km (3:40 / km) +20m 3:30 / km
From BVR.
Monday Jun 16, 2008 #
Cycling warm up/down (Road) 13:25 [2] 5.9 km (2:16 / km) +10m 2:15 / km
To gym.
Core Stability (Floor) 5:00 [2]
weight:85.8kg
SMR, static stretch, did not much more than 100m on the rower b4 I realised that my ankle is actually ruined. This is the worst problem I have had since July last year where my left ankle was ruined for a week or so, almost tempted to designate myself as injured! Obv I made it much worse than it shudda ever been but then what was I gonna do? Miss the WRE on Brown Clee? Not go for a stomp with the lads in Snowdonia when it only happens once/twice a year? Go to Finland where the forests are several thousand percent more sexy that anywhere in the UK South of Graythwaite and not do any o-ing? Besides it's not that bad cause a) after a couple of days rest a long o-ing course is possible and b) hopefully I can still train on the bike while it recovers. Anyway did the usual core routine without the cobra at the end cause the gym was rammed and the suitable space on the floor option was denied.
Cycling warm up/down (Road) 17:25 [3] 6.9 km (2:31 / km) +95m 2:22 / km
From gym, bridge swing stylee. Felt pretty fresh in the legs so gave it some oomph up the hill with no objections from the right ankle massif.
Sunday Jun 15, 2008 #
Orienteering race (Sexy Forest) 1:51:26 [3] ***** 13.1 km (8:30 / km) +400m 7:23 / km
spiked:21/25c
Jylhanpera. After missing four quality sessions resting up the dodgy wankle I was feeling like I had to have a fantastic run for me to be satisfied that coming to Finland was not a complete waste of my life, energy and money. Jogging around in easy terrain warming up felt pretty solid in the ankle but had the farts for some reason. Probs too much jumbo frankfurter.
Started off slightly faster than long training on Weds but took it easy in the terrain while it was still fairly dark i.e the first hour. Nav was spot on in that period as well, played it safe on a couple of routes but was generally running past plenty lack of line feature victims doing uncanny lighthouse impressions. At the furthest point away from the assembly the terrain was at its rockiest and by this point it was obv to me that my ankle was still quite poorly and it was a bit heart-in-mouth until I got into some more runnable stuff. Started to push a bit harder then and a few mistakes crept in the biggest being a parallel error - 2mins.
Overall quite happy with my result - 220th for the leg (366th for the same leg last year) and only 7mins off Jon Musgrave, 23mins off the winner. Very happy with the team result - 358th (483rd last year). Bring on next year!
Started off slightly faster than long training on Weds but took it easy in the terrain while it was still fairly dark i.e the first hour. Nav was spot on in that period as well, played it safe on a couple of routes but was generally running past plenty lack of line feature victims doing uncanny lighthouse impressions. At the furthest point away from the assembly the terrain was at its rockiest and by this point it was obv to me that my ankle was still quite poorly and it was a bit heart-in-mouth until I got into some more runnable stuff. Started to push a bit harder then and a few mistakes crept in the biggest being a parallel error - 2mins.
Overall quite happy with my result - 220th for the leg (366th for the same leg last year) and only 7mins off Jon Musgrave, 23mins off the winner. Very happy with the team result - 358th (483rd last year). Bring on next year!
Thursday Jun 12, 2008 #
Orienteering (Sexy Forest) 19:30 [1] *****
Aitovuori. Planned a short course and a line into it. The line went pretty well but only cause I was going so slowly. Every time I tried to break into a run my ankle was so painful - obv 13km yesterday was not one of the best decisions I've ever made. Didn't bother with the course just walked back to the car at the end of the line.
Wednesday Jun 11, 2008 #
Orienteering long (Sexy Forest) 2:07:30 [3] ***** 13.0 km (9:48 / km)
spiked:21/25c
Hyytiala. Ankle much better after a day off yesterday so designed a long course out of almost all the controls on the overlapping training maps 1/2. Didn't run it at race intensity so found it fairly easy and it gave me time to really enjoy myself - something that has been missing recently. Spiking controls in areas like this makes me proper fall in love with o-ing again.
Monday Jun 9, 2008 #
Note
Walking long (Road/XC/Terrain) 14.3km & 1105m.
Bethesda - Carnedd Dafydd - Carnedd Llewelyn - Yr Elen - Bethesda. Gutted to have missed the first couple days of the lads mountain trip but drove up to North Wales after Brown Clee to join Deano, Rich and Dan for the last couple. Dan was fairly broken from their Saturday Glyderau exploits so didn't join us on a Carnethau horsehoe route none of us had done before.
Started off in Bethesda and soon got into some rock hopping action up a gentle river. This was fairly taxing - balance denied with my dodgy right ankle and ended up in plenty boots full of water situations. After the river settled down we moved up onto the gypsy trail and this was fairly boring until we reached the steep part of the ascent. After we were all sweaty betty we got to the scrambling bit and am pleased to report it did live up to the three star rating - some variation possible over a fairly prolonged set of simple steps with some great views and a fair amount of exposure. We chilled Winston at the summit of Carnedd Dafydd with a bbq and a couple of ciders and then death marched the rest of the horseshoe summiting Carnedd Llewelyn and Yr Ellen. The latter was the last of the 15 Welsh 3000's for me to bag and it's been a long time coming!
http://www.mapmyrun.com/run/united-kingdom/bangor/...
Bethesda - Carnedd Dafydd - Carnedd Llewelyn - Yr Elen - Bethesda. Gutted to have missed the first couple days of the lads mountain trip but drove up to North Wales after Brown Clee to join Deano, Rich and Dan for the last couple. Dan was fairly broken from their Saturday Glyderau exploits so didn't join us on a Carnethau horsehoe route none of us had done before.
Started off in Bethesda and soon got into some rock hopping action up a gentle river. This was fairly taxing - balance denied with my dodgy right ankle and ended up in plenty boots full of water situations. After the river settled down we moved up onto the gypsy trail and this was fairly boring until we reached the steep part of the ascent. After we were all sweaty betty we got to the scrambling bit and am pleased to report it did live up to the three star rating - some variation possible over a fairly prolonged set of simple steps with some great views and a fair amount of exposure. We chilled Winston at the summit of Carnedd Dafydd with a bbq and a couple of ciders and then death marched the rest of the horseshoe summiting Carnedd Llewelyn and Yr Ellen. The latter was the last of the 15 Welsh 3000's for me to bag and it's been a long time coming!
http://www.mapmyrun.com/run/united-kingdom/bangor/...
Sunday Jun 8, 2008 #
Orienteering race (Forest/Moorland) 2:14:13 [3] **** 14.8 km (9:04 / km) +545m 7:40 / km
spiked:26/30c
Brown Clee. Shouldn't have done this. My ankle was in bits on the way to the start and hurt a lot for the duration. It's probs summit to do with crunching it 4 weeks ago i.e. since then it's been a bit weak and other parts of the ankle compensating are now overused. Anyway started off quite slow to ensure I got around but by the climb up the hill to 10 I was knackered. Just survived the rest of the course. Gutted to be over 40mins down but then a comparison suggests that it was still a fairly respectable time. Only one big mistake at 8 - thought I was in contact all the way into the circle, obviously not.
Big up Mark 'better than new' Bown who is now officially the king of the Monday night run club. Beat me (annoyingly by 6secs in the sprint) in all three races and finished the highest in the UK Cup final standings - good work me old fruit.
Big up Mark 'better than new' Bown who is now officially the king of the Monday night run club. Beat me (annoyingly by 6secs in the sprint) in all three races and finished the highest in the UK Cup final standings - good work me old fruit.
Saturday Jun 7, 2008 #
Running warm up/down (XC) 10:15 [2] 2.0 km (5:08 / km)
Orienteering race (Urban) 18:25 [4] ** 2.9 km (6:21 / km) +50m 5:51 / km
spiked:12/14c
Shrewsbury. Not a bad run really, got a bit confused on route to 2 and ran the wrong side of the bus shelters near 5.
Running warm up/down (XC/Road) 6:00 [2] 1.0 km (6:00 / km)
Cooling down with Paul C.
Orienteering race (Forest/Heathland) 55:30 [4] **** 6.1 km (9:06 / km) +270m 7:27 / km
spiked:17/25c
Weston Heath. Terrible run. Throwing away time all over the shop, almost 10mins in total. Right ankle was hurting quite a bit before I started for some reason, left knee not too good either. Tripped over a ruined fence down the reentrant out of 15. Indigestion from lunchtime leftover chili didn't help matters. An afternoon to forget.
Friday Jun 6, 2008 #
Cycling warm up/down (Road) 14:15 [2] 5.9 km (2:25 / km) +10m 2:24 / km
To gym.
Rowing warm up/down (Indoor) 8:30 [2] 2.0 km (4:15 / km)
weight:86.2kg
Usual routine - SMR, static stretching and re-warm up.
Core Stability (Floor) 7:30 [2]
Noticed yesterday that my glutes were feeling it after going thru my new core routine twice on Wed so only went thru once today. Don't want any tired bits tomorrow.
Strength Training (Cables) 45:00 [2]
4*20, 15+5...
RF - Y5
SF - G3
LP - R5
3*20, 2*10+10 OP - Y1
5*20 BR
5*20 KR
Finished off Wednesday's workout with lots of balance stuff in between sets.
RF - Y5
SF - G3
LP - R5
3*20, 2*10+10 OP - Y1
5*20 BR
5*20 KR
Finished off Wednesday's workout with lots of balance stuff in between sets.
Cycling warm up/down (Road) 24:45 [1] 6.3 km (3:56 / km) +95m 3:39 / km
From gym - made no effort at all, pushed bike up BVR. Want to be totally fresh for tomorrow.
Thursday Jun 5, 2008 #
Cycling warm up/down (Road) 14:45 [2] 6.0 km (2:28 / km)
To Ashton Court.
Orienteering race (Parkland/Forest) 28:40 [4] *** 5.0 km (5:44 / km) +130m 5:04 / km
spiked:12/12c
Ashton Court. Didn't feel all that great tonight - a bit heavy and some shin numbness. Not that it slowed me down significantly. Bit disappointed not to be under 5mins/km on an easy area that I know well but there were one or two around the green route choices.
Running (XC) 18:20 [2] 2.8 km (6:33 / km)
Collecting yellow course controls with Tim.
Cycling warm up/down (Road) 16:55 [2] 6.0 mi (2:49 / mi)
From Ashton Court.
Wednesday Jun 4, 2008 #
Cycling warm up/down (Road) 15:45 [1] 5.9 km (2:40 / km) +10m 2:39 / km
To gym, dunno why, couldn't really be ar5ed to do anything.
Rowing warm up/down (Indoor) 8:42 [2] 2.0 km (4:21 / km)
weight:85.8kg
Actually felt quite motivated once I got there. Full sets of SMR and static stretching, then another warm up on a Concept2.
Core Stability (Floor) 16:00 [2]
Same as Monday but did the routine twice.
Strength Training (Cables) 15:00 [1]
4*20, 10+10 CF - G7
4*20, 12+8 BF - G4
That's where the motivation ended unfortunately. Aw well, finish off tomorrow.
4*20, 12+8 BF - G4
That's where the motivation ended unfortunately. Aw well, finish off tomorrow.
Cycling warm up/down (Road) 17:05 [2] 6.3 km (2:43 / km) +95m 2:31 / km
From gym.
Tuesday Jun 3, 2008 #
Running long (Road/XC) 58:22 [3] 12.6 km (4:38 / km)
Same route as last Thursday. Steady to and from Leigh Woods (around Downs)...
1) 29:17
2) 29:05
...with...
1) 29:17
2) 29:05
...with...
Running tempo (XC) 28:23 [4] 6.3 km (4:30 / km)
...tempo section thru Leigh Woods, along the towpath and up Nightingale Valley in the middle.
Thru Leigh Woods & along towpath: 5.47km @ 4:05mins/km
Up Nightingale Valley: 0.85km & 85m @ 7:02mins/km
Very happy with my run tonight. Very happy with how much better I felt at every point in the run compared to last Thursday. Even now I feel like I could do it again, last week I was pooped afterwards. Very happy with only needing one day off from cardio exercise after 9 days in a row to feel this good.
Extreemly happy with how my knee felt. Only got a slight complaint after 80mins - it's got so much better over the last week or so. Looking back thru my log it's difficult to pin-point what could have made it better as I had quite an unusual week...
1. New balancing exercises to make my knees/ankles stronger.
2. New SMR routine and loads more static stretching.
3. Improved composition (approx 2kg lighter).
4. Three leg workouts instead of the normal one or two.
5. Nearly 18hours of training.
Logically the balancing exercises make my joints stronger and more able to deal with any muscle imbalance and the SMR and stretching reduces any imbalance so that could be it. Maybe then my Xmas day crash wasn't directly responsible or was just a catalyst for problems I was gonna get anyway. Obv being lighter is gonna help. Strength exercises could be helping too. I seriously hope it's not 18hours of training that is making my knee better cause I don't plan on repeating that too often!
Thru Leigh Woods & along towpath: 5.47km @ 4:05mins/km
Up Nightingale Valley: 0.85km & 85m @ 7:02mins/km
Very happy with my run tonight. Very happy with how much better I felt at every point in the run compared to last Thursday. Even now I feel like I could do it again, last week I was pooped afterwards. Very happy with only needing one day off from cardio exercise after 9 days in a row to feel this good.
Extreemly happy with how my knee felt. Only got a slight complaint after 80mins - it's got so much better over the last week or so. Looking back thru my log it's difficult to pin-point what could have made it better as I had quite an unusual week...
1. New balancing exercises to make my knees/ankles stronger.
2. New SMR routine and loads more static stretching.
3. Improved composition (approx 2kg lighter).
4. Three leg workouts instead of the normal one or two.
5. Nearly 18hours of training.
Logically the balancing exercises make my joints stronger and more able to deal with any muscle imbalance and the SMR and stretching reduces any imbalance so that could be it. Maybe then my Xmas day crash wasn't directly responsible or was just a catalyst for problems I was gonna get anyway. Obv being lighter is gonna help. Strength exercises could be helping too. I seriously hope it's not 18hours of training that is making my knee better cause I don't plan on repeating that too often!
Monday Jun 2, 2008 #
Cycling warm up/down (Road) 13:45 [2] 5.9 km (2:20 / km) +10m 2:19 / km
To gym.
Core Stability (Floor) 8:00 [2]
weight:85.6kg
After the usual SMR/static stretch stuff finally started on the prescribed core exercises. 1*20...
March
Bridge
Cobra
March
Bridge
Cobra
Strength Training (Barbell/Bench) 31:30 [2]
Finished off yesterday's workout...
3*20, 15+5, 10+10 IP - 25kg
5*20 LP - 10 (reverse grip to give my tight lats a rest)
4*20, 15+5 FP - 30kg
3*20 KR
3*20 BR
...with more balance stuff in between sets. Was gonna do one last leg workout b4 the races this weekend but have finally run out of steam. Need rest and recovery.
3*20, 15+5, 10+10 IP - 25kg
5*20 LP - 10 (reverse grip to give my tight lats a rest)
4*20, 15+5 FP - 30kg
3*20 KR
3*20 BR
...with more balance stuff in between sets. Was gonna do one last leg workout b4 the races this weekend but have finally run out of steam. Need rest and recovery.
Cycling warm up/down (Road) 24:10 [1] 6.3 km (3:50 / km) +95m 3:34 / km
From gym. Couldn't face cycling up BVR today either.
Sunday Jun 1, 2008 #
Running warm up/down (XC) 2:00 [2] 0.4 km (5:00 / km)
Orienteering (Forest/Scrub) 1:43:00 [2] **** 9.1 km (11:19 / km)
spiked:9/17c
Pembrey Forest. Mark and Alice had to go and do the controlling thing for the event to be held here in a few weeks so I tagged along and ran the brown course. Struggled. I actually ran this at race pace but huge amounts of time walking around in the circle brought the intensity crashing down. Even some that I spiked I obv wasn't 100% sure I was in the right place as spent quite a bit of time looking for the tape. Mind u green tape isn't exactly the easiest to spot in a forest in mid-Summer esp when you don't have descriptions. I could go on about the state of the forest but I don't want to spoil it for the people going to the event. I'll just say one thing - all the best with that.
Didn't expect the knee to be all that good today but it felt no different from yesterday morning when I woke up and gave me no problems when running. So even if it is not right it looks like I can't make it any worse.
Didn't expect the knee to be all that good today but it felt no different from yesterday morning when I woke up and gave me no problems when running. So even if it is not right it looks like I can't make it any worse.
Cycling warm up/down (Road) 13:45 [2] 5.9 km (2:20 / km) +10m 2:19 / km
To gym.
Strength Training (Barbell) 22:30 [1]
weight:85.2kg
Very tired but persevered with the new SMR/static stretching routine. Then 5*20...
UC - 10kg+bar
DP - 32.5kg
BOR - 12.5kg+bar
Once again did the balance stuff in between sets and I'm defo getting better at it. One day, strong knees and ankles will be mine.
UC - 10kg+bar
DP - 32.5kg
BOR - 12.5kg+bar
Once again did the balance stuff in between sets and I'm defo getting better at it. One day, strong knees and ankles will be mine.
Cycling warm up/down (Road) 23:45 [1] 6.3 km (3:46 / km) +95m 3:30 / km
From gym. Legs absolutely shafted so got off and pushed up BVR. Can't believe I'm even considering the Blaise Blazer.