Training Log Archive: schnitzerIn the 30 days ending Jun 30, 2017:
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Thursday Jun 29, 2017 #
8 PM
Running warm up/down (xc) 16:20 [2] 2.5 km (6:32 / km)
ahr:138 max:152
Running hills (xc/terrain) 39:40 [3] 4.0 km (9:55 / km) +500m 6:06 / km
ahr:156 max:170
Multi-Day Training Day 96, big hill, steady.
Paced it well to make it a hard session overall with 15 reps but my legs were having none of it. So tired, shouldn't be surprised - not every week I do nearly 3000m climb in 3 days, not every 7 days I do 6-7 hours training plus a big walk. Should probably rest up a bit... nah.
10 reps...
3:58.0 29/06/17 today's average
4:31.0 23/04/17 best average (5 reps)
Paced it well to make it a hard session overall with 15 reps but my legs were having none of it. So tired, shouldn't be surprised - not every week I do nearly 3000m climb in 3 days, not every 7 days I do 6-7 hours training plus a big walk. Should probably rest up a bit... nah.
10 reps...
3:58.0 29/06/17 today's average
4:31.0 23/04/17 best average (5 reps)
Running warm up/down (xc) 18:30 [2] 2.5 km (7:24 / km)
ahr:145 max:159
11 PM
Static Stretching & Massage (static) 16:30 [0]
Stupid o clock but I really need some of this.
Wednesday Jun 28, 2017 #
6 PM
Running warm up/down (xc) 13:00 [2] 1.8 km (7:13 / km)
ahr:142 max:159
Running (xc/terrain) 43:40 [4] 6.4 km (6:49 / km)
ahr:159 max:166
Multi-Day Training Day 95, benchmark terrain route, hard.
Legs a bit tired, left-side a bit dodgy when running on trails, lost some time taking a detour - the vegetation has grown up so it's a bit harder to both remember the route and to run fast. So only 3:05 down on the March 2016 PB not so bad then!
Legs a bit tired, left-side a bit dodgy when running on trails, lost some time taking a detour - the vegetation has grown up so it's a bit harder to both remember the route and to run fast. So only 3:05 down on the March 2016 PB not so bad then!
Running warm up/down (xc/terrain) 7:55 [2] 0.9 km (8:48 / km)
ahr:140 max:152
Tuesday Jun 27, 2017 #
9 PM
Core Stability (floor) 14:15 [1]
Strength, sets of 16.
Static Stretching & Massage (static) 16:30 [0]
Sunday Jun 25, 2017 #
12 PM
Running long (road/xc/terrain) 3:14:00 [2] 12.2 km (15:54 / km) +1240m 10:33 / km
ahr:139 max:160 shoes: inov-8 x-talon 190
Multi-Day Training Day 92, Tryfan, Glyders & Y Garn, easy.
Ok so not very specific training but what does one do when everyone else has gone home and one's flight is not for 10 hours?
Decided to do the same route as the group did yesterday so I could have the fun that I couldn't yesterday. The weather wasn't as good so decided against a shorts & car key strategy. Added on Y Garn at the end for good measure - extra distance/climb and the descent is a bit better on the knees than Devil's Kitchen.
Had to take a 10 minute breather at the top of Tryfan (stopped watch) due to some family of ignorants. The worst possible place as well - at the chock stones at the top of the gully of death. I do quite like scrambling up and over the chock stones but this time I should have gone right over the top, benefit of hindsight.
Still I had a good spot nicely off to the side so there was no way one of them could have fallen down the gully and taken me with them. So I just chilled for a bit, occasionally offering some really helpful advice such as 'you don't want to do it like that'.
All in all though a great weekend that made me realise how much I miss the British mountains.
Ok so not very specific training but what does one do when everyone else has gone home and one's flight is not for 10 hours?
Decided to do the same route as the group did yesterday so I could have the fun that I couldn't yesterday. The weather wasn't as good so decided against a shorts & car key strategy. Added on Y Garn at the end for good measure - extra distance/climb and the descent is a bit better on the knees than Devil's Kitchen.
Had to take a 10 minute breather at the top of Tryfan (stopped watch) due to some family of ignorants. The worst possible place as well - at the chock stones at the top of the gully of death. I do quite like scrambling up and over the chock stones but this time I should have gone right over the top, benefit of hindsight.
Still I had a good spot nicely off to the side so there was no way one of them could have fallen down the gully and taken me with them. So I just chilled for a bit, occasionally offering some really helpful advice such as 'you don't want to do it like that'.
All in all though a great weekend that made me realise how much I miss the British mountains.
Saturday Jun 24, 2017 #
10 AM
Note
Hikiing up the N ridge of Tryfan & Glyders.
Friday Jun 23, 2017 #
3 PM
Running (road/xc/terrain) 1:06:50 [3] 7.7 km (8:41 / km) +585m 6:17 / km
ahr:157 max:169 shoes: inov-8 x-talon 190
Multi-Day Training Day 90, Moel Eilio from Llanberis campsite, steady-hard.
A 5 minute warm-up down towards town then hard back up the road and through the terrain to the summit then steady back to the campsite on the trails.
A 5 minute warm-up down towards town then hard back up the road and through the terrain to the summit then steady back to the campsite on the trails.
Wednesday Jun 21, 2017 #
12 PM
Running warm up/down (xc) 8:00 [2] 1.2 km (6:40 / km)
ahr:143 max:154
Running hills (road/xc) 1:02:20 [4] 8.7 km (7:10 / km) +600m 5:20 / km
ahr:162 max:176
Multi-Day Training Day 88, long hill, hard.
So I feel like writing 'Multi-Day Training Day **' again, a good sign methinks. Not only in terms of the Jukola is out of the way but also because my body works well enough to start training properly again. Not well enough to risk doing intervals/tempo but I figure a session like this is the next best thing and it went well today. Body fresh and mind motivated.
Only 4.5 weeks left now before the O-Ringen starts, still enough time to make a difference. The next couple of weeks are key, put some multi-day specific hours in and up the intensity.
15 reps...
4:09.3 21/06/17 today's average
4:23.5 20/04/17 best average (10 reps)
So I feel like writing 'Multi-Day Training Day **' again, a good sign methinks. Not only in terms of the Jukola is out of the way but also because my body works well enough to start training properly again. Not well enough to risk doing intervals/tempo but I figure a session like this is the next best thing and it went well today. Body fresh and mind motivated.
Only 4.5 weeks left now before the O-Ringen starts, still enough time to make a difference. The next couple of weeks are key, put some multi-day specific hours in and up the intensity.
15 reps...
4:09.3 21/06/17 today's average
4:23.5 20/04/17 best average (10 reps)
Running warm up/down (xc) 10:05 [3] 1.3 km (7:45 / km)
ahr:155 max:165
Static Stretching & Massage (static) 7:00 [0]
Stretching directly after running? Doing core exercises? Who are you... and what have you done with Schnitzer?
Tuesday Jun 20, 2017 #
8 PM
Core Stability (floor) 14:00 [1]
Coordination, sets of 50.
Core Stability (floor) 13:30 [1]
Strength, sets of 14.
Monday Jun 19, 2017 #
10 PM
Static Stretching & Massage (static) 27:00 [0]
All good today, loose and comfortable.
Sunday Jun 18, 2017 #
1 AM
Orienteering race (forest) 2:21:08 [3] 17.5 km (8:04 / km)
ahr:150 max:167
Joensuu Jukola 2nd Leg (931/1521)
A comedy miss on number 1, completely lost. Got lucky after eventually deciding to go N back to the road. Lost many minutes but could have been worse. Otherwise a normal, big-sized miss on 16 and a smaller one on 23. Probs 10-15mins total, hard to say.
Physically ok, I knew I was going to be going out for a cruise anyway. A couple of easy-steady longer runs not enough to be attacking an elite classic distance course. I haven't actually done anything consistently intensive for nearly a month and that wasn't even through terrain.
As expected my left bum/leg problem wasn't great but certainly not a show stopper. I did feel some pain/awkwardness but after a while it went away. No problems since either walking etc - in contrast to my test on Wednesday it felt almost better in fact. Weird.
My biggest problem was my contact lenses, in a very similar way to 10mila last year (but not quite as severe as back then) my vision was on and off quite blurry. This really didn't help to read and understand the detail/contours, especially at number 1.
A comedy miss on number 1, completely lost. Got lucky after eventually deciding to go N back to the road. Lost many minutes but could have been worse. Otherwise a normal, big-sized miss on 16 and a smaller one on 23. Probs 10-15mins total, hard to say.
Physically ok, I knew I was going to be going out for a cruise anyway. A couple of easy-steady longer runs not enough to be attacking an elite classic distance course. I haven't actually done anything consistently intensive for nearly a month and that wasn't even through terrain.
As expected my left bum/leg problem wasn't great but certainly not a show stopper. I did feel some pain/awkwardness but after a while it went away. No problems since either walking etc - in contrast to my test on Wednesday it felt almost better in fact. Weird.
My biggest problem was my contact lenses, in a very similar way to 10mila last year (but not quite as severe as back then) my vision was on and off quite blurry. This really didn't help to read and understand the detail/contours, especially at number 1.
Friday Jun 16, 2017 #
11 AM
Core Stability (floor) 12:15 [1]
Strength, sets of 13.
Core Stability (floor) 10:00 [1]
Coordination, sets of 40.
2 PM
Static Stretching & Massage (static) 17:15 [0]
Wednesday Jun 14, 2017 #
8 PM
Running (xc) 6:15 [1] 0.8 km (7:49 / km)
ahr:128 max:139
Running hills (xc) 22:35 [2] 2.2 km (10:16 / km)
ahr:148 max:161
Classic hill, easy.
A test to see what's going on. Chose hills because over the last couple of months since I first did some damage that sort of session has seemed to aggravate it the least.
Really easy on the warm-up to try and understand exactly how bad an idea it was to be running at all. After that initial test passed I didn't want to take it too easy on the hills, had to find out how bad it really was to make a final decision on the Jukola.
After the first few reps I could tell it wasn't 100% but only on the ups. As soon as the feeling started to resemble pain I stopped and walked back home. After a few minutes of walking it started to feel pretty normal again, like it was before running.
8 reps.
A test to see what's going on. Chose hills because over the last couple of months since I first did some damage that sort of session has seemed to aggravate it the least.
Really easy on the warm-up to try and understand exactly how bad an idea it was to be running at all. After that initial test passed I didn't want to take it too easy on the hills, had to find out how bad it really was to make a final decision on the Jukola.
After the first few reps I could tell it wasn't 100% but only on the ups. As soon as the feeling started to resemble pain I stopped and walked back home. After a few minutes of walking it started to feel pretty normal again, like it was before running.
8 reps.
10 PM
Static Stretching & Massage (static) 10:00 [0]
Some light stretching and massage.
Seems like I will be able to run on Sat/Sun but I think it's probably safer to try and get the team switched around so I can avoid a longer leg.
Although I am moving around very normally the area is definitely more tender after running and I did feel some pain when I leant over to put on a duvet cover just now. Fortunately there won't be too many of those to do on my Jukola leg.
I guess I am quite lucky in a way, to receive two warning shots. Yes the second one certainly came a lot closer over the bow but 3 days off and I am running again. I may well pay heed this time around.
Seems like I will be able to run on Sat/Sun but I think it's probably safer to try and get the team switched around so I can avoid a longer leg.
Although I am moving around very normally the area is definitely more tender after running and I did feel some pain when I leant over to put on a duvet cover just now. Fortunately there won't be too many of those to do on my Jukola leg.
I guess I am quite lucky in a way, to receive two warning shots. Yes the second one certainly came a lot closer over the bow but 3 days off and I am running again. I may well pay heed this time around.
Tuesday Jun 13, 2017 #
9 PM
Core Stability (floor) 11:00 [1]
Core coordination routine, sets of 40.
Core Stability (floor) 10:15 [1]
Core strength routine, sets of 10.
Sunday Jun 11, 2017 #
9 PM
Static Stretching & Massage (static) 27:30 [0]
That's better. I was a little worried this morning when I started to move around, it really felt dodgy but it got much better over the course of the day. Stretching tonight was much easier compared to yesterday and I didn't have to be so careful rolling out my glutes either.
I did some research and would guess it's high hamstring tendinopathy but if it is then not a serious case as the sitting bone doesn't seem to have a problem. The symptoms fit perfectly, pain in the lower gluteus tendons when doing a hamstring stretch. The prescription is lots of stretching & massage plus glute, hamstring and core exercises.
Just like every other problem I get it is probably a side effect from the usual long-term issues, just like the lower back/hip pain it feels immediately better when I do glute and piriformis stretches. It probably only came to this because I didn't stretch for 10 days but of course the strength/core exercises would really help in other areas too.
I did some research and would guess it's high hamstring tendinopathy but if it is then not a serious case as the sitting bone doesn't seem to have a problem. The symptoms fit perfectly, pain in the lower gluteus tendons when doing a hamstring stretch. The prescription is lots of stretching & massage plus glute, hamstring and core exercises.
Just like every other problem I get it is probably a side effect from the usual long-term issues, just like the lower back/hip pain it feels immediately better when I do glute and piriformis stretches. It probably only came to this because I didn't stretch for 10 days but of course the strength/core exercises would really help in other areas too.
Saturday Jun 10, 2017 #
3 PM
Running tempo (road/xc) 59:31 [3] 11.0 km (5:25 / km)
ahr:155 max:177 (injured)
Multi-Day Training Day 77, 1 mile reps, faster each time.
Had this silly idea to add this new element to my training, idiot. Got drawn in by the Strava comp to do a mile PR and thought it was about time I started doing some sort of speed work.
Found a 3km segment near to my house that had a mostly flat mile in it (as flat as one can get around here - still waiting for them to finish the new track down at the local sports centre) and the plan was to run it 4 times by HR, the mile sections around 155, 160, 165, 170 and the rest at 150. I actually ran it 3 times, around 155, 162, 170, the third with a sprint finish.
The positive is that I did actually manage to run fast (for me), 3:48/km at one point, albeit downhill. 4:08 for the best km and 4:16/km for the best mile (6:51). Not a bad starting point for speed work but the problem is that my left-side problem has properly flared up again. Now I need to go and repair myself if I want any chance of running again tomorrow.
Miles...
1: 7:40
2. 7:30
3. 6:50
Had this silly idea to add this new element to my training, idiot. Got drawn in by the Strava comp to do a mile PR and thought it was about time I started doing some sort of speed work.
Found a 3km segment near to my house that had a mostly flat mile in it (as flat as one can get around here - still waiting for them to finish the new track down at the local sports centre) and the plan was to run it 4 times by HR, the mile sections around 155, 160, 165, 170 and the rest at 150. I actually ran it 3 times, around 155, 162, 170, the third with a sprint finish.
The positive is that I did actually manage to run fast (for me), 3:48/km at one point, albeit downhill. 4:08 for the best km and 4:16/km for the best mile (6:51). Not a bad starting point for speed work but the problem is that my left-side problem has properly flared up again. Now I need to go and repair myself if I want any chance of running again tomorrow.
Miles...
1: 7:40
2. 7:30
3. 6:50
10 PM
Static Stretching & Massage (static) 24:30 [0]
Wednesday Jun 7, 2017 #
12 PM
Running warm up/down (xc) 7:05 [1] 0.9 km (7:52 / km)
ahr:131 max:141
Running hills (xc/terrain) 43:50 [3] 2.8 km (15:39 / km) +660m 7:11 / km
ahr:154 max:166
Multi-Day Training Day 74, steep hill, steady.
22 reps.
22 reps.
Running warm up/down (xc/terrain) 14:05 [2] 1.4 km (10:04 / km)
ahr:142 max:157
On the way back fetched the only control Elmin didn't yesterday.
Tuesday Jun 6, 2017 #
8 AM
Note
weight:85.9kg
5kg down, 3kg to go - less than 0.5kg to lose per week before the start of the O-Ringen. Sounds manageable :)
2 PM
Orienteering (forest) 37:50 [2] 5.0 km (7:34 / km)
ahr:135 max:155
Multi-Day Training Day 73, hanging controls for the boys, easy.
Sunday Jun 4, 2017 #
9 PM
Note
A cold water bath, 10 minutes. A really deep kind of relief, feel cold through to my bones.
Regardless of the fact that I've got by pretty well this week without doing much stretching (no real problems with the left side or with the right calf muscle) i thought this might be a good idea mostly because my heels and ankles have gradually been complaining more and more over the last few weeks.
On Monday my right ankle was so sore after the hills it was pretty tough just to jog back home and yesterday both heels were complaining for the first 10mins or so.
It's a bit disappointing but it may have something to do with my new Inov8 190s. Initially very happy with the lightweight feel of them but now I'm thinking that the extra solidity provided by using Swoops for like the last 10 years was something I probably need for day to day use. On Wednesday I wore the Inov8 280s and had no problems.
Regardless of the fact that I've got by pretty well this week without doing much stretching (no real problems with the left side or with the right calf muscle) i thought this might be a good idea mostly because my heels and ankles have gradually been complaining more and more over the last few weeks.
On Monday my right ankle was so sore after the hills it was pretty tough just to jog back home and yesterday both heels were complaining for the first 10mins or so.
It's a bit disappointing but it may have something to do with my new Inov8 190s. Initially very happy with the lightweight feel of them but now I'm thinking that the extra solidity provided by using Swoops for like the last 10 years was something I probably need for day to day use. On Wednesday I wore the Inov8 280s and had no problems.
Saturday Jun 3, 2017 #
6 PM
Running long (road/xc) 1:48:10 [3] 18.9 km (5:43 / km)
ahr:152 max:163 shoes: inov-8 x-talon 190
Multi-Day Training Day 70, extended, long trail route, easy-steady.
Well that's the Jukola training out of the way, back to the regularly scheduled program.
Well that's the Jukola training out of the way, back to the regularly scheduled program.