Training Log Archive: schnitzerIn the 30 days ending Apr 30, 2009:
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| We | 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 | Th | ||||||||||||||||||||||||||||||
Wednesday Apr 29, 2009 #
Running (Road/XC) 25:00 [1]
shoes: nike air tri-d kutu
Another very easy jog with Ulrika + friend.
Orienteering race (Forest) 41:33 [2] ***** 4.5 km (9:14 / km)
spiked:5/8c shoes: adidas swoop 2 - 1st pair
Linneaberg - part of the Granby - Tornberget map did some training on back in Feb. Like last night at a slow pace concentrating on folding/thumbing and staying in contact. Which went well until 4 where I stopped reading and overshot the control by miles - probs ran str8 past it. Got back into it on the way to 5 only to ignore the fact I knew exactly where I was approaching the circle. Remembered after a short while circling aimlessly. 6 and 7 sweet but 8 ran up a reentrant too soon.
Running (Road/XC/Terrain) 1:05:00 [2] 8.0 km (8:08 / km)
shoes: nike air tri-d kutu
Hammarby/Nacka Reserve (3). More hasing and wahey finally time for Nick to be the hare. Really enjoyed the sections thru the forest. Didn't enjoy Nick's sneaky backwards style trail marking - resisted the temptation to run backwards.
Couldn't stay around for the food 2nite - long drive back to Blighty ahead. Didn't matter tho, by chance I had eaten in that Indian restaurant only a couple of days previous haha.
Couldn't stay around for the food 2nite - long drive back to Blighty ahead. Didn't matter tho, by chance I had eaten in that Indian restaurant only a couple of days previous haha.
Tuesday Apr 28, 2009 #
Running warm up/down (Road/XC) 46:00 [2]
Running intervals (Track) 13:04 [5] 3.6 km (3:38 / km)
1200, 1800, 600/3:30r. Was supposed to do 1200, 1800, 1200, 1800 but died on the third rep trying to do another 4:09. Combo of stitch and dead legs.
1) 4:09
2) 6:42
3) 2:13
Two disappointing sessions in two days. Not feeling that happy with how things are going. Nick can do an elite classic on Sat, middle distance on Sun, 2 hours of trail running yesterday and still be knocking out decent (not much over 3mins/km) intervals today. Whereas I run a similar time/distance on Sat (but at a lesser intensity), virtually rest on Sunday and then fall apart Mon/Tue. Am obviously quite tired and what with techincal training 2nite, race/hash 2moz and 20 hours of driving on Thursday it's not looking good for 0007. And then I'll probs spend a week in Bournemouth over eating/drinking and God knows what else and ruin the next weekend as well :(
1) 4:09
2) 6:42
3) 2:13
Two disappointing sessions in two days. Not feeling that happy with how things are going. Nick can do an elite classic on Sat, middle distance on Sun, 2 hours of trail running yesterday and still be knocking out decent (not much over 3mins/km) intervals today. Whereas I run a similar time/distance on Sat (but at a lesser intensity), virtually rest on Sunday and then fall apart Mon/Tue. Am obviously quite tired and what with techincal training 2nite, race/hash 2moz and 20 hours of driving on Thursday it's not looking good for 0007. And then I'll probs spend a week in Bournemouth over eating/drinking and God knows what else and ruin the next weekend as well :(
Running warm up/down (Road/XC) 6:45 [2]
shoes: adidas swoop 2 - 1st pair
Orienteering (Forest) 49:00 [2] ***** 4.7 km (10:26 / km)
spiked:16/21c shoes: adidas swoop 2 - 1st pair
Nackaresrvatet NE. Never done anything like this b4. Normal course that is broken up with clusters of 5 controls near each other where only the highest and lowest have kites. Very hard to work out on the run! The first one was easier i.e. less detail but I mistook the lowest as being on a knoll instead of in a reentrant next to it (strange cos I always read control descriptions... NOT) but the next lowest was very near so not much time lost once I'd realised. The other two clusters had much more contour detail and it took some time standing still to work them out. Got them both bang on. In between the second and third clusters there was a really good pinball control pick in some really technical wood - very enjoyable. The other four non-spikes were really small 15secs max misses so really happy today technically - was folding/thumbing well and properly staying in contact. Was going well slow tho, just a jog with my long drive/the races this weekend in mind.
Was quite shocked the next day when Nick started talking about when we hung the controls in this part of the wood a few weeks back. I hadn't even noticed! Even with running past two of them haha.
Was quite shocked the next day when Nick started talking about when we hung the controls in this part of the wood a few weeks back. I hadn't even noticed! Even with running past two of them haha.
Monday Apr 27, 2009 #
Running (Road) 26:00 [2] 5.1 km (5:06 / km)
Jog with pack over to Nick's place.
Running long (Road/XC) 1:37:00 [3]
shoes: nike air tri-d kutu
Knew it was a little crazy to be running 5km just b4 going for a long one with Nick (my long steady run = Nick's long easy run - his heart rate being considerably lower than mine for the same speed) but the Schnitz has a puncture and pubic transport is expensive (if you don't use it all the time) and can be slow if the route isn't direct.
Felt great for the first hour, having a good old natter. The hills were a real effort after that. Around 90mins had some serious stomach problems. Had some last Tuesday as well wonder what it is? Anyway after a few mins of trying to fart felt better and started off again but the pain came back and had to let Nick go on. After a rest walked back and the pain didn't really subside until I got back and drank/ate summit. Not enuff calories? Anyway can't help feeling a bit girlie complaining about a stomach ache - I suppose it could be a side effect of the operation.
Felt great for the first hour, having a good old natter. The hills were a real effort after that. Around 90mins had some serious stomach problems. Had some last Tuesday as well wonder what it is? Anyway after a few mins of trying to fart felt better and started off again but the pain came back and had to let Nick go on. After a rest walked back and the pain didn't really subside until I got back and drank/ate summit. Not enuff calories? Anyway can't help feeling a bit girlie complaining about a stomach ache - I suppose it could be a side effect of the operation.
Sunday Apr 26, 2009 #
Running (XC/Road) 32:00 [1]
shoes: nike air tri-d kutu
Another jog with Ulrika and this time her m8 as well. Real nice recovery pace - felt fantastic. Full lower body static stretch routine and smr on me hot spots afterwards.
Saturday Apr 25, 2009 #
Orienteering long (Forest) 1:55:00 [3] ***** 12.3 km (9:21 / km)
spiked:16/27c slept:5.0 shoes: adidas swoop 2 - 1st pair
Nackareservatet. So I was a bit ruined from the house party last night - a slight headache and a less than ideal number of hours sleep. Hydration was as good as it cudda been considering all the alcohol and the gorgeous sunny weather!
All things considered the original plan of beasting all 48 of the permanent (for this Summer) Nacka controls (Nick and I had hung 36-42 and 44 a few weeks back) was a little optimistic. Decided to do as much as poss without doing myself in at slightly less than race pace concentrating on thumbing the 1:15000 map and knowing exactly where I was at all times. Took mostly safe routes as primarily this was a physical exercise.
I didn't know for sure that all the kites had been hung, but seeing as 2-27 were all there I guess I never found the feature at 1 oops. Slight in the cirlcle misses (kites were small training cardboard jobbies strapped to trees - quite difficult to spot sometimes but happy to report on quite a few of the spikes was 100% sure of the location and just had to look around a bit) at 3, 8, 11, 17, 22, 25. 1st time relocations at 6, 21 and multiple relocations at 23 and 27 so the major mistakes were as I was getting tired. 27 was by far the worst and was in the same vague bit of wood had so much trouble with on Wed. Bit gutted cos when I eventually found the flag just couldn't see how you could navigate in confidently but people on Wed were obv doing it ok.
I reckon fresh and with the proper amount of sleep all 48 are possible in not much over 3 hours. Will deffo do that b4 my time in Stockholm is over.
All things considered the original plan of beasting all 48 of the permanent (for this Summer) Nacka controls (Nick and I had hung 36-42 and 44 a few weeks back) was a little optimistic. Decided to do as much as poss without doing myself in at slightly less than race pace concentrating on thumbing the 1:15000 map and knowing exactly where I was at all times. Took mostly safe routes as primarily this was a physical exercise.
I didn't know for sure that all the kites had been hung, but seeing as 2-27 were all there I guess I never found the feature at 1 oops. Slight in the cirlcle misses (kites were small training cardboard jobbies strapped to trees - quite difficult to spot sometimes but happy to report on quite a few of the spikes was 100% sure of the location and just had to look around a bit) at 3, 8, 11, 17, 22, 25. 1st time relocations at 6, 21 and multiple relocations at 23 and 27 so the major mistakes were as I was getting tired. 27 was by far the worst and was in the same vague bit of wood had so much trouble with on Wed. Bit gutted cos when I eventually found the flag just couldn't see how you could navigate in confidently but people on Wed were obv doing it ok.
I reckon fresh and with the proper amount of sleep all 48 are possible in not much over 3 hours. Will deffo do that b4 my time in Stockholm is over.
Running (Road/XC) 21:45 [1]
shoes: adidas swoop 2 - 1st pair
Walked the few hundred metres from 27 to the club hut and jogged back to the car from there. Don't think warm water has ever tasted so good.
Friday Apr 24, 2009 #
Running warm up/down (Road) 31:00 [2]
Running intervals (Track) 16:53 [5] 4.8 km (3:31 / km)
4*1200m/3:30r. Lovely sunny day, hydration not good (few too many drinks last night, not enuff water) but pacing much better...
1) 4:15
2) 4:11
3) 4:13
4) 4:14
1) 4:15
2) 4:11
3) 4:13
4) 4:14
Running (Road/XC) 25:00 [1]
shoes: nike air tri-d kutu
Went for a jog with the very nice woman who is currently providing a roof over my head. Followed by some SMR and some static stretching on my calves, glutes and adductors.
Wednesday Apr 22, 2009 #
Orienteering race (Forest) 1:03:29 [2] ***** 5.4 km (11:45 / km)
spiked:7/15c shoes: adidas swoop 2 - 1st pair
Nackareservatet SW. Waste of time today. Totally knackered from yesterday and only a few hours sleep last night. Driving to the event had red eyes that were only fully open intermittently. Jogging around the course couldn't even fold the map properly and was walking on the slightest gradient, stopping for rest on the bigger hills. Map print was terrible. Lost many, many minutes on 7 and a few more on 2, 6, 9, 12. This is the third Wed event I have done in Stockholm - a 1st, a 3rd and now an 18th LOL. Cracking area mind, a mix of some really big cliffs and some more undulating bits. Nice and runnable.
Tuesday Apr 21, 2009 #
Running warm up/down (Road/XC) 37:00 [2]
shoes: nike air tri-d kutu
Running hills (XC) 21:38 [4] 2.4 km (9:01 / km) +480m 4:30 / km
shoes: nike air tri-d kutu
Ups...
1) 2:05
2) 2:30
3) 2:46
4) 2:47
5) 2:52
6) 2:50
7) 2:55
8) 2:53
Totally f'd up the pacing again just like my track session a few weeks back. Felt amazing on the first rep well impressed with myself at the top almost a minute quicker than my reps on the same slope b4 the JK. Second rep felt tired, third onwards felt completely ruined. Think shudda taken it easier on the jog downs too.
1) 2:05
2) 2:30
3) 2:46
4) 2:47
5) 2:52
6) 2:50
7) 2:55
8) 2:53
Totally f'd up the pacing again just like my track session a few weeks back. Felt amazing on the first rep well impressed with myself at the top almost a minute quicker than my reps on the same slope b4 the JK. Second rep felt tired, third onwards felt completely ruined. Think shudda taken it easier on the jog downs too.
Running hills (XC) 13:35 [2] 2.4 km (5:40 / km)
shoes: nike air tri-d kutu
Downs...
1) 1:40
2) 1:37
3) 1:41
4) 1:42
5) 1:44
6) 1:42
7) 1:45
8) 1:44
1) 1:40
2) 1:37
3) 1:41
4) 1:42
5) 1:44
6) 1:42
7) 1:45
8) 1:44
Running warm up/down (XC) 2:45 [2]
shoes: adidas swoop 2 - 1st pair
Orienteering (Well F-ing Sexy Forest) 1:04:30 [4] **** 7.1 km (9:05 / km)
spiked:18/23c shoes: adidas swoop 2 - 1st pair
Nackareservat E. OK Ravinen technical training with proper kites! They were all hung fairly high which meant no need to interpret circle detail in the high visibility bits. So enjoyable nice and sunny, such a beautiful bit of wood, in contrast to other recent Nacka action a bang on map, loadsa controls and spiked most of them. Started a few mins behind Nick and he a few behind the still marsh-scared Zdenek.
Had a really good flow to start and caught Nick up after the first few pinball legs. Led 4 thru to 8 where I made a little hesitation on a bonus control i.e. not ours. Nick got away and even tho I was an idiot at 10 he was more of one at 11 and together again. Then we passed Zdenek who incidently used his GPS graphic to find 15 the cheating arab that he is and 16 was rubbish - navigated in alone on a different line, knew exactly where I was but no flag, a couple of relocations still no flag - eventually found it circling around aimlessly. I was a bit too far S on 17 as well so that's all the evidence I need... but Nick reckons it was in the right place - what does he know f-ing beginner. Got my revenge got back in front led until the last control where physically fell apart - it was quite a hilly area which made up for the lack of climb in my session earlier on today... hmm not a lot.
Had a really good flow to start and caught Nick up after the first few pinball legs. Led 4 thru to 8 where I made a little hesitation on a bonus control i.e. not ours. Nick got away and even tho I was an idiot at 10 he was more of one at 11 and together again. Then we passed Zdenek who incidently used his GPS graphic to find 15 the cheating arab that he is and 16 was rubbish - navigated in alone on a different line, knew exactly where I was but no flag, a couple of relocations still no flag - eventually found it circling around aimlessly. I was a bit too far S on 17 as well so that's all the evidence I need... but Nick reckons it was in the right place - what does he know f-ing beginner. Got my revenge got back in front led until the last control where physically fell apart - it was quite a hilly area which made up for the lack of climb in my session earlier on today... hmm not a lot.
Monday Apr 20, 2009 #
Running warm up/down (Road/XC/Terrain) 23:00 [2]
shoes: adidas swoop 2 - 1st pair
So I have decided from now on not to bother recording distance (until my cash flow justifies a Garmin) unless it is obvious - I just haven't got the time anymore to be OCD-ing it up on mapmyrun.com. Besides with my training plan it is time and intensity that's important, although AP's presentation of time @ intensity information over a certain period isn't exactly easy to compare and I guess it will scupper my shoe stats.
Orienteering (Forest) 48:00 [3] ***** 5.0 km (9:36 / km)
spiked:4/11c shoes: adidas swoop 2 - 1st pair
Nackaresrvatet NW. Did most of the course (backwards starting at number 8, short cutting from 1 to 11) from the Winter series event (held fairly recently) with Nick & Zdenek. Fairly steady, making lots of mistakes - wasn't really concentrating mostly just talking bs with Nick. Lost Zdenek after the first few cos he was avoiding the marshy bits what with his lower leg still resembling a scene from Braveheart and all that - poor bar steward spent 8 hours in the hospital waiting to have it cleaned up after 10mila.
Spent a while on 3 (not included in time) trying to work out where the feature actually was - the map really is not right here. It's a bit of a shame that's the second time with this area we just couldn't relate the contours to the actual land shape, relocating off many a point nearby and still having to guess it - pity the control hangers when they hold events here.
Spent a while on 3 (not included in time) trying to work out where the feature actually was - the map really is not right here. It's a bit of a shame that's the second time with this area we just couldn't relate the contours to the actual land shape, relocating off many a point nearby and still having to guess it - pity the control hangers when they hold events here.
Sunday Apr 19, 2009 #
Orienteering race (Forest) 1:10:00 [4] **** 10.9 km (6:25 / km)
spiked:22/25c shoes: adidas swoop 2 - 1st pair
Aktaboden. Was first reserve for OK Ravinen which is about right considering my very recent form at the Spring Cup/JK i.e. useless. During the afternoon it became apparent that no-one was gonna drop out so I put my name down at the runners bank. Nick rightly suggested that there was more chance walking around asking teams in the morning with bibs still hung up in their tent so got a fair amount of sleep and started doing just that an hour or so b4 the restart. SJ got one str8 away but me denied. Eyeballed this final leg bib on a tent but no-one was around to ask so at the last minute got changed and stole it. Standing by the maps realised that 2 of my new team mates were standing in front of me so attempted to hide my bib number by folding arms over it and tried my best to look inconspicuous. Think I got away with it.
Was reluctant to run considering how I had felt physically on Fri and how fast and simple the area looked but was pleasantly surprised on both counts. Managed to ignore the hundreds of people in the vicinity and spike number 1 and only a very small miss on 2 and then I was away, the trains decreasing in size as the controls flew by. On the long leg into the more technical N part of the area to 9 even found myself alone but remained composed and spiked all of a very enjoyable pinball section (9-16) apart from a tiny hesitation on 10. Managed to get ahead of the small pack I had joined after the longest leg to 21 in the final pinball bit only to get stuck in a load of green screen on the penultimate.
I know I was running in a pack for most of the controls (and for the first time in my o-ing life actually felt that it helped) but this is my best run both physically and technically for what feels like an eternity :) 26th - only 5mins down on the leading time for the shortened restart leg 10 runners. Dunno out of how many cos the proper leg 10 runners are included in the same results page but was 2nd out of 9 for my gaffle. However I won't get too confident, proper leg 10 runner Emil Wingstedt took not even 8mins longer (beating both Terrence and Daniel) to do 5.4km more. That certainly brings it into perspective.
Was reluctant to run considering how I had felt physically on Fri and how fast and simple the area looked but was pleasantly surprised on both counts. Managed to ignore the hundreds of people in the vicinity and spike number 1 and only a very small miss on 2 and then I was away, the trains decreasing in size as the controls flew by. On the long leg into the more technical N part of the area to 9 even found myself alone but remained composed and spiked all of a very enjoyable pinball section (9-16) apart from a tiny hesitation on 10. Managed to get ahead of the small pack I had joined after the longest leg to 21 in the final pinball bit only to get stuck in a load of green screen on the penultimate.
I know I was running in a pack for most of the controls (and for the first time in my o-ing life actually felt that it helped) but this is my best run both physically and technically for what feels like an eternity :) 26th - only 5mins down on the leading time for the shortened restart leg 10 runners. Dunno out of how many cos the proper leg 10 runners are included in the same results page but was 2nd out of 9 for my gaffle. However I won't get too confident, proper leg 10 runner Emil Wingstedt took not even 8mins longer (beating both Terrence and Daniel) to do 5.4km more. That certainly brings it into perspective.
Friday Apr 17, 2009 #
Orienteering race (Forest/Parkland) 19:50 [3] **** 3.1 km (6:24 / km)
spiked:15/17c shoes: adidas swoop 2 - 1st pair
Palsjoskog. Felt pretty good to start with thru the interesting first section but after making a proper balls up just b4 the spectator control (30 secs) started feeling very shit. Burping up a lot of acid thanks to a very recent dagens and had pain in both shins, right calf and lower back. Just couldn't run fast. I'm guessing it was down to my road run with pack on Wed - felt tight afterwards, didn't stretch and then travelled all day on Thu, didn't stretch, over ate and I know from experience that's all it takes to get unbalanced and flare up my troublesome areas.
Don't know how many times I will keep making the same mistakes - every time I get all twisted up start stretching every day and after a few days feel much better then stop and wonder why I go full circle. Bought a medicine ball a few weeks ago that have not used for SMR once yet and have not done one single ankle/balance exercise since twisting it weeks ago. Don't warm up/down properly. Deserve everything I get.
Don't know how many times I will keep making the same mistakes - every time I get all twisted up start stretching every day and after a few days feel much better then stop and wonder why I go full circle. Bought a medicine ball a few weeks ago that have not used for SMR once yet and have not done one single ankle/balance exercise since twisting it weeks ago. Don't warm up/down properly. Deserve everything I get.
Wednesday Apr 15, 2009 #
Running (Road) 52:00 [3] 11.7 km (4:27 / km) +65m 4:19 / km
Ferndown - Canford Heath. Steady run with pack.
http://www.mapmyrun.com/route/gb/poole/72412399108...
http://www.mapmyrun.com/route/gb/poole/72412399108...
Tuesday Apr 14, 2009 #
Running warm up/down (XC) 42:40 [2] 8.6 km (4:58 / km) +150m 4:34 / km
Canford Heath. Once around short route to warm up, once around to warm down...
1) 21:10
3) 21:30
With...
1) 21:10
3) 21:30
With...
Running intervals (XC) 14:17 [5] 4.3 km (3:19 / km) +75m 3:03 / km
14.25*1:00/1:00r i.e. once around in the middle. Felt really good today - not surprising considering all the rest I gave myself during the individual races at the weekend.
Monday Apr 13, 2009 #
Orienteering race (Forest/Parkland) 20:32 [4] *** 3.5 km (5:52 / km) +70m 5:20 / km
spiked:9/12c shoes: adidas swoop 2 - 1st pair
Dipton Woods. Much better today technically but then much easier. Very small miss at 5 and drifted a bit too far away from the red line on 8 and 9.
Sunday Apr 12, 2009 #
Orienteering race (Forest/Moorland) 2:11:16 [3] **** 14.8 km (8:52 / km) +520m 7:33 / km
spiked:20/31c shoes: adidas swoop 2 - 1st pair
Shallow, Detatched, Moonshine & Cockoff. Technical effort zero, physical effort intermittent.
Saturday Apr 11, 2009 #
Orienteering race (Forest) 55:00 [3] **** 5.4 km (10:11 / km) +265m 8:11 / km
spiked:12/20c shoes: adidas swoop 2 - 1st pair
Kyloe Hills. Technically very poor - gutted this was supposed to be my sorta area.
Friday Apr 10, 2009 #
Event: JK 2009
Orienteering race (Urban/Parkland) 21:09 [4] *** 3.2 km (6:37 / km) +10m 6:30 / km
spiked:26/27c weight:87.4kg
Newcastle University & Exhibition Park. Didn't feel as good physically as I was expecting. Only one small miss on 3.
Thursday Apr 9, 2009 #
Running (XC) 33:30 [1]
Canford Heath. Real slow just to loosen up.
Monday Apr 6, 2009 #
Running (Road) 24:00 [2] 4.8 km (5:00 / km)
Early morning jog with pack.
Running warm up/down (Road/XC) 11:55 [2] 2.2 km (5:25 / km)
shoes: nike air tri-d kutu
1) 6:15 - warm up b4 hills
2) 5:40 - jog back to change shoes after hills
2) 5:40 - jog back to change shoes after hills
Running hills (XC) 24:00 [3] 3.0 km (8:00 / km) +300m 5:20 / km
shoes: nike air tri-d kutu
5*0.6km & 60m. Ran up the back of the ski slope a few times to get some climb in. Wanted to do more but left it a bit late. Felt quite easy.
1) 3:01 + 1:51 = 4:52
2) 2:58 + 1:52 = 4:50
3) 2:58 + 1:48 = 4:46
4) 2:56 + 1:50 = 4:46
5) 2:56 + 1:50 = 4:46
1) 3:01 + 1:51 = 4:52
2) 2:58 + 1:52 = 4:50
3) 2:58 + 1:48 = 4:46
4) 2:56 + 1:50 = 4:46
5) 2:56 + 1:50 = 4:46
Running tempo (Road) 20:30 [4] 5.07 km (4:03 / km)
Intensive tempo run. Had to move the Schnitz from my favourite free parking spot to Gunnar's house for the couple of weeks I am away. Was feeling fresh, light (which was surprising after an eat as much as you like Eastern buffet for lunch) and bouncy so decided to put some effort in. Disappointed to still not be running under 4mins/km on roads but I guess my interval durations and recoveries are still too short and long respectively to be expecting a significant speed improvement just yet - patience.
Running warm up/down (Road) 20:55 [2] 4.0 km (5:14 / km)
Jogged back from Gunnar's house. So that's it - the last proper training session b4 the JK. I am happy with how things are going. I know I'm not gonna be really fast this weekend but am very confident about having the strength/stamina to still be running well on the Sunday for the duration, whatever hils/terrain is encountered. Am going to make a real effort to not go down the usual Hartley style self-abuse route over the next few days and make sure I get the right amount of sleep with lots of stretching - really don't want a repeat of the Spring Cup physical disaster.
Saturday Apr 4, 2009 #
Running (Road/XC) 1:17:30 [2] 13.5 km (5:44 / km)
shoes: nike air tri-d kutu
Vellentuna (2). Hash just keeps getting better out here. Loadsa gorgeous runnable forest today with an interesting, well laid trail. First time I've not had to treat the session as recovery too - putting a fair bit of effort in at times as felt quite fresh. Think I might have spoiled it a bit for some of the others tho as was front-running and seemed to fluke the correct path at a lot of the checks.
Took pubic transport today so was able to join in the circle. Managed five down-down nominations from a combo of getting caught downloading and throwing snowballs whilst on the trail, not wearing a proper hashing t-shirt and managed to get the other two by lying about having new shoes and erect nipples. Disappointed to find out there is no down-down record to be broken - apparently the idea is to make sure everybody gets one and not for a select few to get as pissed as possible :(
Took pubic transport today so was able to join in the circle. Managed five down-down nominations from a combo of getting caught downloading and throwing snowballs whilst on the trail, not wearing a proper hashing t-shirt and managed to get the other two by lying about having new shoes and erect nipples. Disappointed to find out there is no down-down record to be broken - apparently the idea is to make sure everybody gets one and not for a select few to get as pissed as possible :(
Friday Apr 3, 2009 #
Running warm up/down (Road/XC) 47:30 [2] 8.0 km (5:56 / km)
shoes: adidas swoop 2 - 1st pair
Out and back from Nick's place to number 45 of the temporarily permanent course on the NW part of the Nacka Reserve.
Orienteering (Forest) 1:00:00 [2] ***** 4.2 km (14:17 / km)
spiked:7/8c shoes: adidas swoop 2 - 1st pair
Nackaresrvatet N. Control hanging with Nick. Lovely weather, nice forest just a bit cold in the icy marshes. Only had one real problem where maybe the map was a bit too summarised but then there's so much detail about it must've been a nightmare for the mapper to decide what was significant. We debated for a while, relocated off other features and ended up being fairly confident Nick had put it in the right reentrant. All fairly chilled from a physical perspective.
Amazingly Nick managed to narrow down the possible boundaries of the area in which he lost the pen to a fairly small section of map and even more amazingly we went back and found it.
Amazingly Nick managed to narrow down the possible boundaries of the area in which he lost the pen to a fairly small section of map and even more amazingly we went back and found it.
Running (Road) 23:45 [3] 5.2 km (4:34 / km)
Ran to where I had parked the Schnitz i.e. the closest place that wasn't £10 a weeekday. Started off easy and gradually worked it up - felt good.
Thursday Apr 2, 2009 #
Running warm up/down (XC) 25:45 [2] 4.5 km (5:43 / km)
shoes: nike air tri-d kutu
1) 06:45 warm up, then a few dynamic stretches before intervals
2) 19:00 warm down
2) 19:00 warm down
Running intervals (XC) 24:00 [5] 6.2 km (3:52 / km) +160m 3:26 / km
shoes: nike air tri-d kutu
8*3:00/2:00r. OK Ravinen physical training from the club hut. My training plan says reps of 2-4mins this week so perfect. Me, Nick, SJ and a load of Ravinen juniors. Warm up was too short, not enuff stretches, half of them couldn't be arsed after rep 5 - kids eh? I dunno just no discipline. They caned off away from me at the start (hill at the beginning) and then I gradually picked them off one by one (except Nick and this one super fast kiddie) thru each rep.
Happier with my pacing 2nite than on Tuesday i.e. didn't go quite as crazy on the first rep...
1) 800
2) 800
3) 785
4) 770
5) 770
6) 770
7) 755
8) 770
Happier with my pacing 2nite than on Tuesday i.e. didn't go quite as crazy on the first rep...
1) 800
2) 800
3) 785
4) 770
5) 770
6) 770
7) 755
8) 770
Wednesday Apr 1, 2009 #
Running warm up/down (Road/XC) 20:35 [2] 3.5 km (5:53 / km)
shoes: adidas swoop 2 - 1st pair
1) 07:00 warm up
2) 13:35 warm down
2) 13:35 warm down
Orienteering race (Sexy Forest) 48:59 [3] ***** 5.4 km (9:04 / km)
spiked:10/17c shoes: adidas swoop 2 - 1st pair
Tyresta-Vendelso. Another sexy area - a bit more runnable than yesterday and more line features but just as beautiful to look at. Again been quite harsh on myself on spike rate - mostly small misses but ignored obvious path routes on 5 and 6 and the worst mistake was 10 after Nick caught me up at 9. I remember thinking to myself now you know you aint good running with people so concentrate and get it right this time but did I f. No plan or attackpoint and drifted E - took us much too long to realise the mistake as well.
A nice twisty course but no route choice - not the planners fault more a restriction of the area itself. Wasn't going full pelt - there was loadsa ice about. Would have been a good time to try out me new VJ dobs but I'm in love with Swoops at the mo ecstatic that Adidas still make them. They really are the all-round o-shoe they do so surprisingly well on rock and ice for a rubber studded type - proper recommended.
A nice twisty course but no route choice - not the planners fault more a restriction of the area itself. Wasn't going full pelt - there was loadsa ice about. Would have been a good time to try out me new VJ dobs but I'm in love with Swoops at the mo ecstatic that Adidas still make them. They really are the all-round o-shoe they do so surprisingly well on rock and ice for a rubber studded type - proper recommended.
Running (Road/XC/Terrain) 1:05:00 [1] 9.0 km (7:13 / km)
shoes: nike air tri-d kutu
Barkaby (2). I do like a nice bit of hash every now and then. Very pleasant jog mostly off-road (which was nice for a change) at almost zero effort - felt really tired so a good recovery session. Perked up a bit after the beer stop so maybe I'm under-consuming at the moment - first time in my life if I am. Was driving 2nite so had to miss out on the circle and therefore the down-downs :( I will make up for it on Saturday - I've already enquired on the best techniques for multiple down-down nominations which include...
1) stretching - is considered too serious for hashing.
2) download - make sure someone sees you do it.
3) new shoes - a quick run in some nearby snow should clean them up a bit.
4) virgin hasher - disguise?
1) stretching - is considered too serious for hashing.
2) download - make sure someone sees you do it.
3) new shoes - a quick run in some nearby snow should clean them up a bit.
4) virgin hasher - disguise?