Training Log Archive: schnitzerIn the 30 days ending Sep 30, 2010:
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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 | |||||||||||||||||||
Thursday Sep 30, 2010 #
6 PM
Running (Road/XC) 42:35 [4] 9.3 km (4:35 / km)
Pathetic training volume this month so put my usual 7.3kg pack on and taught myself a lesson. Usual Flaten trail route (last ran Sat 7th Aug) but with 1km added on either side because I've moved...
1) 04:55 (steady warm-up)
2) 14:10
3) 09:10
4) 14:20
Quite happy with that, felt good. 4.5mins/km with a heavy pack sounds pretty good I reckon. Certainly not a flat course either. Anyway stopped there and rested for a couple of mins, then...
1) 04:55 (steady warm-up)
2) 14:10
3) 09:10
4) 14:20
Quite happy with that, felt good. 4.5mins/km with a heavy pack sounds pretty good I reckon. Certainly not a flat course either. Anyway stopped there and rested for a couple of mins, then...
Running warm up/down (Road/XC) 6:15 [1] 1.0 km (6:15 / km)
...warmed down over the last km.
Wednesday Sep 29, 2010 #
7 PM
Running (Road/XC) 43:30 [3]
John Cleese Underground hash #835 around Vallentuna (32). Good tonight - mostly off-road and an interesting trail kept all the victims together regardless of running ability. Felt alright, a bit wobbly, need to start stretching again.
Running warm up/down (Road/XC) 6:00 [1]
Chilled out after the beer stop followed by a good circle, beers, sauna and pizza.
Saturday Sep 25, 2010 #
7 AM
Note
Walking, heavy pack (1.5km).
So not many hours proper training this past week I've been back in Poole/Bournemouth but in total...
32.9km running with pack,
16.4km walking with pack,
22.2km other walking.
So I've actually done over 70km on foot mostly with a heavy pack and a couple of hours on a bike. Not too bad but not really enough.
So not many hours proper training this past week I've been back in Poole/Bournemouth but in total...
32.9km running with pack,
16.4km walking with pack,
22.2km other walking.
So I've actually done over 70km on foot mostly with a heavy pack and a couple of hours on a bike. Not too bad but not really enough.
Thursday Sep 23, 2010 #
12 PM
Running (Road/XC) 56:00 [3] 11.2 km (5:00 / km)
Back from Dean's, same pack as Tuesday.
7 PM
Note
Didn't fancy a long walk tonight so thought I'd take the bus into Bournemouth. Trouble is Poole/Bournemouth isn't exactly on a par with Stockholm as far as public transport is concerned - the Canford Heath to Bournemouth buses stop after 6pm so I ended up walking a fair bit anyway (3.7km).
Wednesday Sep 22, 2010 #
6 PM
Note
More mountain biking with Dean, same small bike.
Tuesday Sep 21, 2010 #
1 PM
Running (Road/XC) 57:15 [3] 11.2 km (5:07 / km)
Other way around today. Walked back home from Matt's first with no pack (10.3km) then got changed and ran to Dean's with pack (back to proper heavy once again).
6 PM
Note
A bit of mountain biking with Dean on a bike that's much too small for me - proper hard work on the quads.
Monday Sep 20, 2010 #
11 AM
Running (Road) 24:30 [3] 5.0 km (4:54 / km)
Took a few kg's out of the pack, ran for a bit feeling ok and then just couldn't be arsed to do anymore so walked instead (another 5.3km).
Sunday Sep 19, 2010 #
6 PM
Running (Road) 34:30 [1] 5.5 km (6:16 / km)
Road run with pack, don't know exactly how heavy but I guess heavier than usual. Was going to do a lot more but felt awful for a number of reasons (the worst being some really bad indigestion) so walked instead (another 7.4km).
Friday Sep 17, 2010 #
4 PM
Running (Road/XC) 40:00 [2]
shoes: adidas swoop 2 - 3rd pair
With Nick on Nacka trails. With usual 7.3kg pack. Felt tired from Wednesday.
Wednesday Sep 15, 2010 #
5 PM
Running long (Road/XC/Terrain) 1:59:45 [3] 21.1 km (5:41 / km)
shoes: adidas swoop 2 - 3rd pair
Right, time to get back to the OMM training. Ran my Nacka half-marathon route again just to see where I am - pretty much where I left off before the Lakes 5 it would seem. Went slightly faster today though so I guess that's a 7.3kg pack PB. Ran the last 50mins with Elisabeth.
11:00 (2.1km) - Out
26:00 (4.5km) - 2
26:00 (4.4km) - 3
23:45 (4.3km) - 4
22:45 (3.8km) - 1
10:15 (2.1km) - Back
Last ran: http://www.attackpoint.org/viewlog.jsp/user_3361/p...
11:00 (2.1km) - Out
26:00 (4.5km) - 2
26:00 (4.4km) - 3
23:45 (4.3km) - 4
22:45 (3.8km) - 1
10:15 (2.1km) - Back
Last ran: http://www.attackpoint.org/viewlog.jsp/user_3361/p...
Sunday Sep 12, 2010 #
8 AM
Note
weight:85.1kg
12 PM
Running warm up/down (XC) 4:30 [2] 0.9 km (5:00 / km)
shoes: adidas swoop 2 - 3rd pair
Orienteering race (Forest) 40:45 [4] ***** 5.1 km (7:59 / km)
shoes: adidas swoop 2 - 3rd pair
Stockholm DM Middle. 35/52 (Anders Skarholt won in 29:16).
Still a bit wheezy but it didn't affect my breathing at full race effort. My tired legs from yesterday were more of a hindrance. No big mistakes today either but lots of little ones, very scrappy.
Both days very enjoyable - nice not to come last for once.
Still a bit wheezy but it didn't affect my breathing at full race effort. My tired legs from yesterday were more of a hindrance. No big mistakes today either but lots of little ones, very scrappy.
Both days very enjoyable - nice not to come last for once.
Saturday Sep 11, 2010 #
10 AM
Running warm up/down (XC/Terrain) 19:00 [1] 3.1 km (6:08 / km)
Orienteering race (Forest) 1:55:30 [3] ***** 13.5 km (8:33 / km)
shoes: adidas swoop 2 - 3rd pair
Stockholm DM Long. 21/29 (Anders Skarholt won in 1:23:39).
Was determined to have a good race technically today and did. No big mistakes, just a couple of really small misses and hesitations. Also a bad route choice near the end. Thumbed the map well and stayed in almost permanent contact. Maybe I have to attribute that to how slow I was going - still not quite right in the chest but looking on the bright side definitely not full-on ill. Chose a good pace for how I was feeling though and didn't tire too much.
Was determined to have a good race technically today and did. No big mistakes, just a couple of really small misses and hesitations. Also a bad route choice near the end. Thumbed the map well and stayed in almost permanent contact. Maybe I have to attribute that to how slow I was going - still not quite right in the chest but looking on the bright side definitely not full-on ill. Chose a good pace for how I was feeling though and didn't tire too much.
Thursday Sep 9, 2010 #
8 AM
Note
weight:85.1kg
2 PM
Running (Road/XC) 18:35 [3] 4.0 km (4:39 / km)
Steady run with usual pack. Thought I might weigh it to see how good my estimate was - I originally guessed about 6.5kg but thought about it a bit more and settled on 7kg. Happy to find out it is actually 7.3kg - if my pack is heavier than that at the OMM I will have done something seriously wrong. Saying that I don't think it was far off on day 1 last year.
Felt awful. Aches from the road running yesterday and wheezing a bit, worse than yesterday. Need more sleep. Cut it short (distance a bit of a guess) and...
Felt awful. Aches from the road running yesterday and wheezing a bit, worse than yesterday. Need more sleep. Cut it short (distance a bit of a guess) and...
Running (Road/XC) 20:35 [2] 4.0 km (5:09 / km)
...dropped the effort to easy (which whilst being more comfortable wasn't much more enjoyable) and ran back the way I came.
Wednesday Sep 8, 2010 #
8 AM
Note
weight:85.3kg
7 PM
Running (Road/XC) 36:45 [3]
Marmite Underground hash #832 around Fruangen (31). Mostly on roads and this was a bit of a shock to the system for me having not done that for a while. Nick and JT turning up made it worse because we mostly ran quite hard. Felt a bit weird breathing - I have no idea whether it is my old cold, a new one (I am living with two fairly ill people) or maybe it is because I'm only getting 5-6 hours sleep a night at the mo.
Running warm up/down (Road/XC) 9:00 [1]
Chilled out a lot towards the end.
Tuesday Sep 7, 2010 #
8 AM
Note
weight:85.6kg (rest day)
Monday Sep 6, 2010 #
8 AM
Note
weight:85.3kg (rest day)
Mixed feelings over the last couple of weeks of racing...
Lakes 5:
Quite happy with my performances technically - no huge mistakes but it would have been nice not to blow 2-3mins on day 2 #6 and day 4 #13. I also seem to be in fairly good physical shape too. Without my two most significant mistakes on day 5 (on #12 and #19, 2.5mins total) I would have only been 6.5mins behind Nick (he made no such significant time-loss) so running only 40secs/km slower on a really fast open area that suits him.
Swedish Middle & Relay Champs:
Terrible performances technically as usual at big events in Sweden. Disappointing to say the least. Lost 9mins in the qualifier, 6mins in the final and 7mins in the relay. Had some problems physically still suffering from my slight cold in the qualifier (seemed to be better in the final/relay) and definitely heavier from so much drinking and poor diet over the Lakes 5 and subsequent stag do.
In conclusion I don't think I have performed any better this year technically or physically than last year - about the same so looking on the bright side at least I haven't got any worse! Also enthusiasm is still high and I have already started thinking about the Winter and next season. Really looking forward to the DM this weekend.
Lakes 5:
Quite happy with my performances technically - no huge mistakes but it would have been nice not to blow 2-3mins on day 2 #6 and day 4 #13. I also seem to be in fairly good physical shape too. Without my two most significant mistakes on day 5 (on #12 and #19, 2.5mins total) I would have only been 6.5mins behind Nick (he made no such significant time-loss) so running only 40secs/km slower on a really fast open area that suits him.
Swedish Middle & Relay Champs:
Terrible performances technically as usual at big events in Sweden. Disappointing to say the least. Lost 9mins in the qualifier, 6mins in the final and 7mins in the relay. Had some problems physically still suffering from my slight cold in the qualifier (seemed to be better in the final/relay) and definitely heavier from so much drinking and poor diet over the Lakes 5 and subsequent stag do.
In conclusion I don't think I have performed any better this year technically or physically than last year - about the same so looking on the bright side at least I haven't got any worse! Also enthusiasm is still high and I have already started thinking about the Winter and next season. Really looking forward to the DM this weekend.
Sunday Sep 5, 2010 #
11 AM
Orienteering race (Forest) 57:45 [3] 6.5 km (8:53 / km)
shoes: vj supra
Saturday Sep 4, 2010 #
9 AM
Running warm up/down (XC/Terrain) 16:15 [2]
shoes: vj supra
Orienteering race (Forest) 44:45 [3] 4.9 km (9:08 / km)
shoes: vj supra
Friday Sep 3, 2010 #
12 PM
Running warm up/down (Road/XC) 15:00 [1]
shoes: vj supra
Running warm up/down (XC) 7:30 [2]
shoes: vj supra
Orienteering race (Forest) 50:15 [3] 5.3 km (9:29 / km)
shoes: vj supra