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Training Log Archive: schnitzer

In the 30 days ending Apr 30, 2010:

activity	#	time	miles	km	+m
Running	18	10:47:00	59.08	95.08	2475
Orienteering	8	5:08:47	6.4	10.3	355
Core Stability	5	3:11:00
Static Stretching & Massage	14	2:11:30
Total	25	21:18:17	65.48	105.38	2830
[1-5]	23	19:06:47

2:03

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Friday Apr 30, 2010 #

3 PM

Running warm up/down (Road/XC) 9:15 [2]
shoes: nike air tri-d kutu

Orienteering race (Urban) 20:00 [4]
shoes: nike air tri-d kutu

Elite Series sprint.

Thursday Apr 29, 2010 #

6 PM

Running (XC/Terrain) 39:30 [2]
shoes: adidas swoop 2 - 2nd pair

Interesting Ravinen session from the club hut...

12:15 - WU then various drills
02:00 - finding the good terrain
05:15 - 10 run outs & jog backs
01:00 - jogging in a train tightly around trees?
04:45 - Vladan and I showing each other the good terrain we found earlier
14:15 - WD then some static stretches

Monday Apr 26, 2010 #

12 PM

Static Stretching & Massage (Static) 7:45 [0]

Core Stability (Floor/Standing) 39:30 [1]

8*14, 10 ff.

Sunday Apr 25, 2010 #

5 PM

Running warm up/down (Road/XC) 8:20 [2] 1.6 km (5:12 / km) +15m 4:59 / km
shoes: nike air tri-d kutu

4:10 - WU
4:10 - WD

Running hills (XC) 27:40 [4] 4.8 km (5:46 / km) +310m 4:21 / km
shoes: nike air tri-d kutu

Usual Canford Heath hills route. Hard as possible to maintain the same pace over two lengths... slightly overcooked it I think.

1) 8:25+5:25=13:50 2) 5:00+8:50=13:50

Static Stretching & Massage (Static) 9:15 [0]

Friday Apr 23, 2010 #

6 PM

Running (XC) 1:13:35 [3] 15.7 km (4:41 / km) +295m 4:17 / km

Steady 10-miler on Canford Heath with the G-Thang in absolutely spiffing weather chum... just like old times.

1) 09:15
2) 18:50
3) 17:00
4) 15:55
5) 12:20

Had totally pain-free lower back after a rest day - first time for everything :) Hopefully I've cracked the problem once and for all and I guess I've done it by finally motivating myself to do regular static stretching str8 after running.

Static Stretching & Massage (Static) 9:00 [0]

Thursday Apr 22, 2010 #

4 PM

Static Stretching & Massage (Static) 8:30 [0]

Core Stability (Floor/Standing) 38:30 [1]

8*13, 11 ff.

Wednesday Apr 21, 2010 #

5 PM

Running long (Road/XC/Terrain) 1:33:00 [3] 16.5 km (5:38 / km) +470m 4:56 / km
shoes: adidas swoop 2 - 2nd pair

Proper peach weather for it :)

Static Stretching & Massage (Static) 11:00 [0]

C • Can you put that diet of yo... 4

Tuesday Apr 20, 2010 #

5 PM

Running (XC/Terrain) 23:30 [3] 4.8 km (4:54 / km) +110m 4:24 / km
shoes: adidas swoop 2 - 2nd pair

Running hills (Terrain) 24:50 [3] 1.84 km (13:30 / km) +425m 6:16 / km
shoes: adidas swoop 2 - 2nd pair

5*1.42km & 125m. Ups half steady and...

1) 5:45 (this one 0.44km & 105m, the rest 0.35km & 80m)
2) 4:30
3) 4:55
4) 4:55
5) 4:45

Running hills (XC) 10:25 [4] 1.59 km (6:33 / km) +200m 4:01 / km
shoes: adidas swoop 2 - 2nd pair

...half race effort.

1) 0:45 (this one 0.15km & 20m, the rest 0.36km & 45m)
2) 2:20
3) 2:25
4) 2:25
5) 2:30

Running hills (XC/Terrain) 19:05 [2] 3.55 km (5:23 / km)
shoes: adidas swoop 2 - 2nd pair

Downs easy.

1) 4:05
2) 3:50
3) 3:50
4) 3:45
5) 3:35

Running warm up/down (XC/Terrain) 16:15 [2] 2.9 km (5:36 / km) +40m 5:15 / km
shoes: adidas swoop 2 - 2nd pair

Static Stretching & Massage (Static) 9:30 [0]

Monday Apr 19, 2010 #

12 PM

Static Stretching & Massage (Static) 9:30 [0]

Core Stability (Floor/Standing) 37:30 [1]

7*13, 11, 7 ff.

6 PM

Running (Road/XC/Terrain) 41:20 [1] 6.6 km (6:16 / km) +95m 5:51 / km
shoes: adidas swoop 2 - 2nd pair

Active recovery with me Bro - usual Shap short route.

Static Stretching & Massage (Static) 7:30 [0]

Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs

11 AM

Running warm up/down (XC) 5:00 [2]
shoes: adidas swoop 2 - 2nd pair

Orienteering race (Urban/Parkland/Forest) 14:35 [4] 2.8 km (5:13 / km) +30m 4:57 / km
shoes: adidas swoop 2 - 2nd pair

Probably my best ever sprint result :)

3 PM

Running warm up/down (Road/XC) 8:30 [2]
shoes: adidas swoop 2 - 2nd pair

Orienteering race (Urban/Parkland/Forest) 18:22 [4] 2.9 km (6:20 / km) +70m 5:39 / km
shoes: adidas swoop 2 - 2nd pair

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

1 PM

Running warm up/down (XC) 13:00 [2]
shoes: adidas swoop 2 - 2nd pair

Orienteering warm up/down (Forest) 5:00 [2]
shoes: adidas swoop 2 - 2nd pair

Orienteering race (Forest) 47:36 [3] 4.6 km (10:21 / km) +255m 8:06 / km
shoes: adidas swoop 2 - 2nd pair

Thursday Apr 15, 2010 #

7 PM

Running warm up/down (XC) 13:00 [3]

Running intervals (XC) 44:05 [3] 9.9 km (4:27 / km) +145m 4:09 / km

1 min easy-steady, 1 min max.

1) 08:45
2) 07:55
3) 07:25
4) 10:40
5) 09:20

Wednesday Apr 14, 2010 #

12 PM

Static Stretching & Massage (Static) 10:30 [0]

Core Stability (Floor/Standing) 39:00 [1]

9*12 ff.

Tuesday Apr 13, 2010 #

4 PM

Running (XC) 44:30 [3] 9.9 km (4:30 / km) +145m 4:11 / km

1) 09:05
2) 08:05
3) 07:30
4) 10:40
5) 09:10

6 PM

Static Stretching & Massage (Static) 9:00 [0]

Friday Apr 9, 2010 #

12 PM

Running (XC) 50:20 [3] 11.1 km (4:32 / km) +150m 4:15 / km

Warm weather training with the ribs out :)

C • 1

Static Stretching & Massage (Static) 7:30 [0]

4 PM

Static Stretching & Massage (Static) 12:00 [0]

Felt a bit tight so did some range of movement stuff.

Wednesday Apr 7, 2010 #

1 PM

Static Stretching & Massage (Static) 11:00 [0]

Core Stability (Floor/Standing) 36:30 [1]

9*11 ff.

6 PM

Running (XC) 23:35 [2] 4.3 km (5:29 / km) +75m 5:03 / km

Static Stretching & Massage (Static) 9:30 [0]

Monday Apr 5, 2010 #

11 AM

Running warm up/down (XC) 6:00 [2]
shoes: adidas swoop 2 - 2nd pair

Orienteering race (Sand Dunes) 28:54 [4]
shoes: adidas swoop 2 - 2nd pair

Amazed to find out that there were only two gaffle combinations on the short leg! So along with there now only being 3 legs and those legs being pretty short makes this pretty poor in comparison to all other international relays.

Looking at the BOK performances in the most simple way none of us in the second team had faster minutes/km than any of the first team so it looks like the selections were bang on - well done Mark S on a difficult decision well made.

Sunday Apr 4, 2010 #

11 AM

Running warm up/down (XC) 8:15 [2]
shoes: adidas swoop 2 - 2nd pair

Orienteering race (Sand Dunes) 1:54:55 [3]
shoes: adidas swoop 2 - 2nd pair

Saturday Apr 3, 2010 #

12 PM

Running warm up/down (XC) 22:00 [2]
shoes: adidas swoop 2 - 2nd pair

14:00 WU
08:00 WD

Orienteering race (Forest) 40:18 [4]
shoes: adidas swoop 2 - 2nd pair

Friday Apr 2, 2010 #

Event: JK 2010

2 PM

Running warm up/down (XC) 22:00 [2]
shoes: adidas swoop 2 - 2nd pair

11:30 WU
10:30 WD

Orienteering race (Parkland/Urban) 19:07 [4]
shoes: adidas swoop 2 - 2nd pair

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