Training Log Archive: schnitzerIn the 30 days ending Jun 30, 2015:
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Sunday Jun 28, 2015 #
10 AM
Orienteering race (forest) 1:15:05 [3] 7.5 km (10:01 / km)
Soders Long Distance Champs Danvik West (4/5)
Disappointing weekend on the whole - felt even worse physically today, don't know what the problem is. It was less runnable than Stockholm but not a lot. Hottest day of the year so far as well which didn't help.
Was going alright technically but more than doubled my time loss with a 3:15 mistake near the end and lost another minute on the last control.
Disappointing weekend on the whole - felt even worse physically today, don't know what the problem is. It was less runnable than Stockholm but not a lot. Hottest day of the year so far as well which didn't help.
Was going alright technically but more than doubled my time loss with a 3:15 mistake near the end and lost another minute on the last control.
Saturday Jun 27, 2015 #
2 PM
Orienteering race (forest) 39:47 [4] 4.7 km (8:28 / km)
Soders Middle Distance Champs Jogerso (5/8)
Not the best run physically (Burger King burps, no power available for some reason), ok technically (one significant error looking too quickly at the centre of the circle, descending to the wrong crag).
Not the best run physically (Burger King burps, no power available for some reason), ok technically (one significant error looking too quickly at the centre of the circle, descending to the wrong crag).
Friday Jun 26, 2015 #
2 PM
Core Stability 16:45 [1]
Teeny weeny workout at a pathetic level of effort, just to get back into it.
Tuesday Jun 23, 2015 #
7 PM
Running warm up/down (road/xc) 10:00 [2]
Orienteering race (Forest) 1:55:09 [3] 9.1 km (12:39 / km)
Summer Series Event No. 4 Vendelso (9/12)
Quickly looked at the event details - saw the 9.1km (a bit long for a Summer Series event) and assumed the course would be going through the really fast bits of the map and it would take me around 60mins. However it was in a completely different part of the forest I was expecting it to be, hilly, bushy and very rocky in places. Plus I threw away 15mins in just the first third of the course. Unsurprisingly the apple and kiwi I had at 16:00 didn't really support me for the last half hour.
A third of the A course entrants retired and I felt like it but just had to complete it. It wasn't all sexy forest but most was really enjoyable and raining hard at times which for me, now I have a plentiful stock of lenses, only adds to the excitement! A nice new 1:5000 map as well with lots of extra detail similar to what the Hellas people have done over in Paradise.
Quickly looked at the event details - saw the 9.1km (a bit long for a Summer Series event) and assumed the course would be going through the really fast bits of the map and it would take me around 60mins. However it was in a completely different part of the forest I was expecting it to be, hilly, bushy and very rocky in places. Plus I threw away 15mins in just the first third of the course. Unsurprisingly the apple and kiwi I had at 16:00 didn't really support me for the last half hour.
A third of the A course entrants retired and I felt like it but just had to complete it. It wasn't all sexy forest but most was really enjoyable and raining hard at times which for me, now I have a plentiful stock of lenses, only adds to the excitement! A nice new 1:5000 map as well with lots of extra detail similar to what the Hellas people have done over in Paradise.
Sunday Jun 21, 2015 #
7 PM
Running warm up/down (xc) 24:45 [3]
Orienteering (forest) 1:08:30 [3]
Gave myself a good few days off to make sure I was completely over the cold and ran over the bridge into the more wild stuff again. Did the controls from the H21E course that I hadn't done yet. As usual, in reverse order 13-7. Then from 7 did 19-finish the normal way, for once.
Feeling the motivation for peripheral training gradually escape me and at the same time feeling the stiffness in my lower back gradually come back with reinforcements. Must try and get back on track next week.
Feeling the motivation for peripheral training gradually escape me and at the same time feeling the stiffness in my lower back gradually come back with reinforcements. Must try and get back on track next week.
Running warm up/down (xc) 14:00 [2]
Tuesday Jun 16, 2015 #
7 PM
Orienteering race (forest) 1:00:47 [3] 7.2 km (8:27 / km)
Summer Series Event No. 3 Agesta (7/34)
Good run, only one significant mistake losing 45secs. Started off at full whack but thought it sensible to drop the intensity after the first few controls because I could still feel the cold a little.
Good run, only one significant mistake losing 45secs. Started off at full whack but thought it sensible to drop the intensity after the first few controls because I could still feel the cold a little.
Monday Jun 15, 2015 #
3 PM
Orienteering (forest) 45:00 [1]
(sick)
More training in the Southern Finnish terrain, this time with Elisabeth. Was still a little ill but took it barely faster than a walk.
Friday Jun 12, 2015 #
5 PM
Orienteering (forest) 28:00 [2]
(sick)
Picked a few controls through some really nice Finnish terrain with Jonas. Unfortunately it made me realise that I had in fact caught a cold so no Jukola for me.
Thursday Jun 11, 2015 #
1 PM
Core Stability 35:00 [1]
Sunday Jun 7, 2015 #
6 PM
Running long (road/xc) 1:44:25 [3] 18.9 km (5:31 / km)
Warmed up over the first 10 mins and then tried to keep it steady, the easy side of steady. You know, the 2.6 side rather than the 3.4 which I normally think of as a steady effort as a result of my reluctance to describe runs as effort level 4. Think I need a heart rate monitor.
Ow, this actually hurt a bit esp over the last 5 km. No particular problems physically (calf did fairly well) just achy all over by the end. Thinking about it, it's been a few years since I ran this far on trails, another step towards 2 hour fitness I guess. Just need to increase the distance to half-marathon, increase the speed to 5 mins/km and add a 7.5 kg pack and I'll be back where I was 5 years ago.
Ow, this actually hurt a bit esp over the last 5 km. No particular problems physically (calf did fairly well) just achy all over by the end. Thinking about it, it's been a few years since I ran this far on trails, another step towards 2 hour fitness I guess. Just need to increase the distance to half-marathon, increase the speed to 5 mins/km and add a 7.5 kg pack and I'll be back where I was 5 years ago.
Friday Jun 5, 2015 #
1 PM
Core Stability 35:00 [1]
9 PM
Static Stretching & Massage (static) 44:00 [0]
Usual routine with extensive attention to calf muscles.
Thursday Jun 4, 2015 #
12 PM
Running hills (xc) 25:45 [3] 2.1 km (12:16 / km) +400m 6:17 / km
10 reps of the ski slope next to the club hut in the glorious sunshine.
7 PM
Running tempo (road/xc) 27:45 [4] 6.0 km (4:38 / km)
Planned to run this steady but over the first couple of minutes my calf felt fine and I felt energetic so ran it basically as hard as I could.
Managed to shave 55 seconds off my PB for this route in early April and no problems at all with the calf so over the weekend my new 19km trail route has the green light.
5 hours of running over the last 7 days - happy.
Managed to shave 55 seconds off my PB for this route in early April and no problems at all with the calf so over the weekend my new 19km trail route has the green light.
5 hours of running over the last 7 days - happy.
Tuesday Jun 2, 2015 #
7 PM
Running warm up/down (xc) 14:45 [2]
Orienteering race (forest) 1:08:08 [4] 8.2 km (8:19 / km)
Summer Series Event No. 1 Nacka Reserve (3/8)
A bit disappointing to have made 3 significant mistakes here, especially as I've run this map so many times. Today however I'm going to claim that I was unlucky with the ones on 9 and 10 because I stubbed my left big toe on some invisible stump going full pelt and flew like Superman. Once back on two feet it really twisted my melon that I was facing N when I had in fact been running E. Spent a few minutes checking if I still had any fluid left in my compass, relocated and continued on the course, a bit shaken up. Of course I messed up the next control as well, as you do.
18 was a proper schoolboy error - stopped to do up my laces.
Physically feeling good, dangerously fast in fact. Mattias Millinger won in 54 something and was running around 1 min per km faster than me on average so pretty happy with that just now.
A bit disappointing to have made 3 significant mistakes here, especially as I've run this map so many times. Today however I'm going to claim that I was unlucky with the ones on 9 and 10 because I stubbed my left big toe on some invisible stump going full pelt and flew like Superman. Once back on two feet it really twisted my melon that I was facing N when I had in fact been running E. Spent a few minutes checking if I still had any fluid left in my compass, relocated and continued on the course, a bit shaken up. Of course I messed up the next control as well, as you do.
18 was a proper schoolboy error - stopped to do up my laces.
Physically feeling good, dangerously fast in fact. Mattias Millinger won in 54 something and was running around 1 min per km faster than me on average so pretty happy with that just now.
Monday Jun 1, 2015 #
1 PM
Core Stability 35:30 [1]
8 weeks into proper training now so have I achieved my short-term goal of sorting out the physical problems? Being fussy about it I haven't because I have the same right calf niggle I've had on and off for a few years now. Looking on the bright side it is the only remaining problem and seems to be very manageable. I think it's about time I adjusted this goal slightly to "gradually increase running hours without my body falling apart".
I'd like to be slightly more fussy about my training plan now. After this 4 week block of 4 hours running per week I'd like to increase to 5-6 hours for the next 4 weeks. Then drop back down to 4 hours per week and increase the training intensity.
I'd like to increase the core strength work to 3 full sessions per week and when I start work again in late August drop that down to simply maintain where I am at that point.
I'd like to be slightly more fussy about my training plan now. After this 4 week block of 4 hours running per week I'd like to increase to 5-6 hours for the next 4 weeks. Then drop back down to 4 hours per week and increase the training intensity.
I'd like to increase the core strength work to 3 full sessions per week and when I start work again in late August drop that down to simply maintain where I am at that point.