Training Log Archive: schnitzerIn the 30 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
11 AM
Running warm up/down (xc/terrain) 12:00 [2]
Orienteering race (forest) 1:01:34 [4] 7.4 km (8:19 / km)
Järla Long Distance Åva Norra ÖM9 (10/36)
Better than last week but still fairly average technically, lost around 3.5 minutes through mistakes. Legs a little tired but overall had a good output.
Ran against 3 of the better runners from my club, nearly 15 minutes down on the best of them.
Wonderful, wild terrain with no line features!
Back good, ankle/foot good. Happy days.
Better than last week but still fairly average technically, lost around 3.5 minutes through mistakes. Legs a little tired but overall had a good output.
Ran against 3 of the better runners from my club, nearly 15 minutes down on the best of them.
Wonderful, wild terrain with no line features!
Back good, ankle/foot good. Happy days.
10 PM
Static Stretching & Massage (static) 19:15 [0]
Mostly glute/calf muscles.
Friday Apr 29, 2016 #
12 PM
Running warm up/down (xc) 10:40 [2]
Running hills (xc) 36:55 [4] 4.5 km (8:12 / km) +450m 5:28 / km
Less steep hill, record attempt.
I haven't done hills for a while and was obviously fresh so why not. I get the feeling I am a bit obsessed with benchmarks and PBs but good motivation I find.
I did mean to do 20 reps (went off a bit fast for that) but either way it was trophy hunting, an easy target. Ankle/foot coped fine.
15 reps.
2:27.7 29/04/16 today's average
2:36.0 06/03/16 best average for 15 reps
2:26.0 10/04/16 best average (10 reps)
I haven't done hills for a while and was obviously fresh so why not. I get the feeling I am a bit obsessed with benchmarks and PBs but good motivation I find.
I did mean to do 20 reps (went off a bit fast for that) but either way it was trophy hunting, an easy target. Ankle/foot coped fine.
15 reps.
2:27.7 29/04/16 today's average
2:36.0 06/03/16 best average for 15 reps
2:26.0 10/04/16 best average (10 reps)
9 PM
Static Stretching & Massage (static) 22:30 [0]
New, usual session but quickly through it.
Thursday Apr 28, 2016 #
9 PM
Core Stability (floor) 14:00 [1]
Core strength/coordination session.
Static Stretching & Massage (static) 31:15 [0]
Everything apart from the neck stuff, even more attention to calf muscles.
My right ankle/foot weirdness and pain has been pretty persistent but I think the calf muscles manipulation is definitely helping. It hasn't happened for me this week running-wise but probably a good thing.
My right ankle/foot weirdness and pain has been pretty persistent but I think the calf muscles manipulation is definitely helping. It hasn't happened for me this week running-wise but probably a good thing.
Tuesday Apr 26, 2016 #
9 PM
Static Stretching & Massage (static) 30:00 [0]
Usual with extra attention to calf muscles. Should have done core beforehand, was too tired.
Monday Apr 25, 2016 #
10 AM
Note
weight:84.5kg
12.8% body fat.
Saturday Apr 23, 2016 #
11 AM
Running warm up/down (xc/terrain) 8:00 [2]
Orienteering race (forest) 1:04:07 [4] 7.5 km (8:33 / km)
Enskede/Hellas Long Distance Rudan-Ektorp ÖM9 (5/18)
Ok physically, less than average technically. Most of my mistakes today were made when encountering other people in the forest, need to do something about this.
Ok physically, less than average technically. Most of my mistakes today were made when encountering other people in the forest, need to do something about this.
8 PM
Static Stretching & Massage (static) 21:00 [0]
Glute/calf muscle massage plus lower body static stretches.
I thought it a good idea to starting working on my calf muscles a little more extensively - I can feel that my feet and in particular my right ankle are not all that happy (probably brought on by the drills/intervals on Friday).
I thought it a good idea to starting working on my calf muscles a little more extensively - I can feel that my feet and in particular my right ankle are not all that happy (probably brought on by the drills/intervals on Friday).
Friday Apr 22, 2016 #
12 PM
Running warm up/down (road/xc) 32:15 [1]
20:00 WU & drills
12:15 WD
12:15 WD
Running intervals (road/xc) 10:00 [5]
Running training, Swedish government department style with Beth and her colleagues.
This session was a bit shocking. I was ready for it mentally but physically it killed me. After the drills my lower legs were feeling it and then the 10 * 1min intervals with a 1min rest/strength exercise simply wiped me out.
A bit of an eye-opener. I was actually planning on starting to do some efforts on my hills, more dynamic sprint up, walk down sessions rather than the usual of just running them. After today I realise that I am basically useless at running fast and these sort of sessions are well overdue for me. I didn't get my pacing perfect (too fast at the start, of course) but both Beth and myself were surprised at how slow I was generally. A quite different sort of training/fitness it would seem.
My back coped with this fine, happy about that.
This session was a bit shocking. I was ready for it mentally but physically it killed me. After the drills my lower legs were feeling it and then the 10 * 1min intervals with a 1min rest/strength exercise simply wiped me out.
A bit of an eye-opener. I was actually planning on starting to do some efforts on my hills, more dynamic sprint up, walk down sessions rather than the usual of just running them. After today I realise that I am basically useless at running fast and these sort of sessions are well overdue for me. I didn't get my pacing perfect (too fast at the start, of course) but both Beth and myself were surprised at how slow I was generally. A quite different sort of training/fitness it would seem.
My back coped with this fine, happy about that.
8 PM
Static Stretching & Massage (static) 23:30 [0]
Usual.
Wednesday Apr 20, 2016 #
10 AM
Running warm up/down (road/xc) 10:00 [2]
Orienteering race (forest) 40:40 [4] 5.2 km (7:49 / km)
LL event Orminge
A good run, fresh physically and just one significant error - around a minute lost drifting off left in the circle on number eight.
A good run, fresh physically and just one significant error - around a minute lost drifting off left in the circle on number eight.
9 PM
Core Stability (floor) 12:00 [1]
Core coordination session.
Again, sigh, start again.
Again, sigh, start again.
Static Stretching & Massage (static) 18:45 [0]
The usual.
Quite happy with my back now, I still have problems in the morning but it's certainly not getting worse regardless of being even less dedicated the last few weeks in terms of maintenance.
Quite happy with my back now, I still have problems in the morning but it's certainly not getting worse regardless of being even less dedicated the last few weeks in terms of maintenance.
Monday Apr 18, 2016 #
9 AM
Note
weight:84.2kg
12.8% body fat.
I did realise (quite quickly) that my second goal of going under 12% body fat by 10mila is stupid, not necessarily because it's not a realistic goal but simply because even if my scales were really good (which they are not - £10 from Jura) the figures don't mean much.
If I look at my first weight/fat when I got the scales then that was 87.2kg and 13.8% fat. So 12kg fat. Now, apparently, I have 10.8kg fat. So where has the other 1.8kg gone? I suppose it could be right but I'd be a bit surprised if I'd lost that much muscle. Or maybe it's water, within the fat?
I don't care, I know I'm not being stupid with my diet... just with my goal setting.
I did realise (quite quickly) that my second goal of going under 12% body fat by 10mila is stupid, not necessarily because it's not a realistic goal but simply because even if my scales were really good (which they are not - £10 from Jura) the figures don't mean much.
If I look at my first weight/fat when I got the scales then that was 87.2kg and 13.8% fat. So 12kg fat. Now, apparently, I have 10.8kg fat. So where has the other 1.8kg gone? I suppose it could be right but I'd be a bit surprised if I'd lost that much muscle. Or maybe it's water, within the fat?
I don't care, I know I'm not being stupid with my diet... just with my goal setting.
Friday Apr 15, 2016 #
11 AM
Running long (road/xc) 1:46:05 [2] 18.9 km (5:37 / km)
Extended long trail route, easy-steady.
Been feeling tired the last few days, both in the legs (wasn't expecting Tuesday's effort to leave quite such a mark) and generally. Today I felt pretty ok so continued with a session designed to make my 15km route feel easier.
It's a bit of a battle, I haven't got the time to run many hours per week but I haven't got the energy to do these shell-shock style sessions either, let alone have the energy to do core exercises as well. I think I just need to sleep a little more and things would be fine.
Been feeling tired the last few days, both in the legs (wasn't expecting Tuesday's effort to leave quite such a mark) and generally. Today I felt pretty ok so continued with a session designed to make my 15km route feel easier.
It's a bit of a battle, I haven't got the time to run many hours per week but I haven't got the energy to do these shell-shock style sessions either, let alone have the energy to do core exercises as well. I think I just need to sleep a little more and things would be fine.
9 PM
Static Stretching & Massage (static) 23:00 [0]
Usual, nice.
Tuesday Apr 12, 2016 #
7 PM
Running warm up/down (xc) 30:30 [2]
16:00 WU
14:30 WD
14:30 WD
Running hills (xc/terrain) 39:45 [3] 3.52 km (11:18 / km) +660m 5:50 / km
Steep hill, quality session with Christian.
22 reps.
1:48.4 12/04/16 today's average
1:49.3 18/08/15 best average for 22 reps
1:47.3 18/09/15 best average (15 reps)
22 reps.
1:48.4 12/04/16 today's average
1:49.3 18/08/15 best average for 22 reps
1:47.3 18/09/15 best average (15 reps)
Static Stretching & Massage (static) 20:15 [0]
Glutes massage plus static stretches.
Monday Apr 11, 2016 #
9 AM
Note
weight:84.4kg
12.9% body fat.
Sunday Apr 10, 2016 #
8 PM
Running warm up/down (xc) 11:10 [2]
Running hills (xc) 24:20 [4] 3.0 km (8:07 / km) +300m 5:24 / km
Less steep hill, headlamp style.
It's been a while since I did a short session and I've done trails and terrain this week already so an obvious choice.
Felt really fresh, more evidence to suggest that I didn't really get much of a workout on Friday.
Towards the end of the session, as it got proper dark it became difficult to run fast downhill, more evidence to suggest I need a better headlamp.
10 reps.
2:26.0 10/04/16 today's average
2:28.0 19/02/16 best average for 10 reps
2:28.0 19/02/16 best average (10 reps)
It's been a while since I did a short session and I've done trails and terrain this week already so an obvious choice.
Felt really fresh, more evidence to suggest that I didn't really get much of a workout on Friday.
Towards the end of the session, as it got proper dark it became difficult to run fast downhill, more evidence to suggest I need a better headlamp.
10 reps.
2:26.0 10/04/16 today's average
2:28.0 19/02/16 best average for 10 reps
2:28.0 19/02/16 best average (10 reps)
Friday Apr 8, 2016 #
9 PM
Running warm up/down (road/xc) 23:00 [1]
07:00 WU
16:00 WD
16:00 WD
Orienteering race (forest) 1:40:46 [2]
Grymnatta H21 (rtd)
No good tonight, bad choices from the start. I actually navigated really well to number 1 but my plan to go straight was awful, basically went through as much green as possible and no surprise, saw no other headlamps in the process.
Number 2 was fairly bingo, the only possible AP being a small, form line hill top in the middle of some green, 100m from the point feature control. I nailed it! No surprise again, saw many headlamps heading for me when I punched. Then it started to go really wrong, I just couldn't stick to my own race once running with others.
On route to 4 the other Brits came by and in trying to keep up with them I completely lost where I was and binned over 10mins. Made several significant mistakes in the butterfly section. After that my heart just wasn't in it and my back had started to hurt. Jogged back to the finish straight after punching 17/23.
As usual when night o-ing I used my old Petzl Zoom for this and even though the terrain in places was pretty vague I'm not blaming the mistakes on the low intensity beam. However one thing I did notice (that hasn't caused a problem in the past at Jukola i.e. never really that dark) was that I couldn't see the ground that well and hence couldn't really run that fast, even when I did know what I was doing. I think it could finally be time to invest in a decent light.
No good tonight, bad choices from the start. I actually navigated really well to number 1 but my plan to go straight was awful, basically went through as much green as possible and no surprise, saw no other headlamps in the process.
Number 2 was fairly bingo, the only possible AP being a small, form line hill top in the middle of some green, 100m from the point feature control. I nailed it! No surprise again, saw many headlamps heading for me when I punched. Then it started to go really wrong, I just couldn't stick to my own race once running with others.
On route to 4 the other Brits came by and in trying to keep up with them I completely lost where I was and binned over 10mins. Made several significant mistakes in the butterfly section. After that my heart just wasn't in it and my back had started to hurt. Jogged back to the finish straight after punching 17/23.
As usual when night o-ing I used my old Petzl Zoom for this and even though the terrain in places was pretty vague I'm not blaming the mistakes on the low intensity beam. However one thing I did notice (that hasn't caused a problem in the past at Jukola i.e. never really that dark) was that I couldn't see the ground that well and hence couldn't really run that fast, even when I did know what I was doing. I think it could finally be time to invest in a decent light.
Wednesday Apr 6, 2016 #
3 PM
Running long (road/xc) 1:16:50 [3] 15.1 km (5:05 / km)
Long trail route, steady-pushing.
I'd been feeling a bit down after my back started getting worse again towards the end of last week. I only have myself to blame as I haven't properly stretched/stretched at all after running the last 3 times. Sunday was a bit difficult to find the time but that will always be the case, every now and then. If I'd done it after running Tue/Thu not doing it Sunday probs wouldn't have mattered.
So I sort of expected to be in trouble trying to run 15km on trails but didn't actually have any back-related issues. The conditions were a bit pants, wet/muddy and fairly windy too. Felt fresh in the legs and ok energy-wise.
Managed my 2nd best time for this route, 20secs down on last August's PB for the first 8.1km and lost 1min more over the remaining 7km.
I'd been feeling a bit down after my back started getting worse again towards the end of last week. I only have myself to blame as I haven't properly stretched/stretched at all after running the last 3 times. Sunday was a bit difficult to find the time but that will always be the case, every now and then. If I'd done it after running Tue/Thu not doing it Sunday probs wouldn't have mattered.
So I sort of expected to be in trouble trying to run 15km on trails but didn't actually have any back-related issues. The conditions were a bit pants, wet/muddy and fairly windy too. Felt fresh in the legs and ok energy-wise.
Managed my 2nd best time for this route, 20secs down on last August's PB for the first 8.1km and lost 1min more over the remaining 7km.
8 PM
Static Stretching & Massage (static) 9:15 [0]
Just the important areas - I must say I am pretty ruined after that effort earlier today.
Tuesday Apr 5, 2016 #
9 PM
Core Stability (floor) 14:15 [1]
Core strength/coordination session - gave it the beans today, good session.
Static Stretching & Massage (static) 23:30 [0]
A proper, comprehensive job. I am now without doubt the most flexible I have ever been e.g. hands over the toes and fingertips nearing the heels. Head not touching knees yet but expect that to come soon if I carry on like this.
Sunday Apr 3, 2016 #
12 PM
Running warm up/down (road/xc/terrain) 9:00 [2]
Orienteering race (forest/scrub) 48:13 [4] 5.2 km (9:16 / km)
Mälarhöjdens IK OK, H21 middle distance, Högdalstoppen (50/68)
Terrible start, ran off as if I was fresh but wasn't (guess 2 days off not enough to get over the Sat-Thu's sessions), made small mistakes on 1, 2 and 6, much bigger mistakes on 4 and 5 (3mins total for these two). 7-11 were good, into a rhythm. Small miss on 12, big hesitation on 14, blah blah etc.
My back was not as good as it has been over the last week but not bad either, didn't stop me from concentrating or diminish the enjoyment.
Nevermind, on with the training.
Terrible start, ran off as if I was fresh but wasn't (guess 2 days off not enough to get over the Sat-Thu's sessions), made small mistakes on 1, 2 and 6, much bigger mistakes on 4 and 5 (3mins total for these two). 7-11 were good, into a rhythm. Small miss on 12, big hesitation on 14, blah blah etc.
My back was not as good as it has been over the last week but not bad either, didn't stop me from concentrating or diminish the enjoyment.
Nevermind, on with the training.
Friday Apr 1, 2016 #
4 PM
Core Stability (floor) 12:30 [1]
Core coordination session - proprioception exercise upgraded today.
Static Stretching & Massage (static) 18:30 [0]
Glutes massage plus static stretches.