Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 30 days ending Apr 30, 2018:

activity

time

miles

Orienteering

9:30:05

46.6

(12:14)

75.0

(7:36)

Running

3:21:50

19.2

(10:31)

30.9

(6:32)

300

Static Stretching & Massage

20:00

Drills

7:00

0.22

(32:11)

0.35

(20:00)

Strength Training

4:00

Total

13:22:55

66.02

106.25

300

[1-5]

13:02:55

averages - weight:85.4kg

2:05

0:00

» now

Saturday Apr 28, 2018 #

Event: 10Mila 2018 Nynäshamn

10 PM

Running warm up/down (road/xc) 7:35 [2] 1.1 km (6:54 / km)
ahr:130 max:148 shoes: inov-8 oroc 280 red - 1st pair

Orienteering race (forest) 1:58:05 [4] 13.6 km (8:41 / km)
ahr:158 max:168 shoes: inov-8 oroc 280 red - 1st pair

10mila, leg 2, Söders 2nd team

I'm too old for this kind of shit. Fairly ok run considering.

Wednesday Apr 25, 2018 #

7 AM

Note
weight:85.4kg (rest day)

Major DOMS (from Monday's steep hill, not from Tuesday's drills).

Tuesday Apr 24, 2018 #

7 PM

Running (road/xc) 28:40 [1] 4.7 km (6:06 / km)
shoes: adidas cc ride

Probably not the best point in time (i.e. right before 10mila) to be experimenting but was really careful not to do anything stupid. Jogged down to the track and tried out some lower leg drills (right shin/calf significantly more troubled with these). Then jogged up to the utegym and threw some logs around. Then jogged home.

Drills (track) 7:00 [1] 0.35 km (20:00 / km)
shoes: adidas cc ride

Strength Training (outside) 4:00 [1]

Monday Apr 23, 2018 #

6 PM

Running hills (xc) 30:45 [3] 3.2 km (9:37 / km)
ahr:151 max:166 shoes: inov-8 oroc 280 red - 1st pair

Steep hill...
10 reps - 17:15

1:43.5 23/04/18 today's average
1:47.0 27/05/16 best average for 10 reps
1:47.0 27/05/16 best average (10 reps)

Sunday Apr 22, 2018 #

7 AM

Note
weight:85.3kg (rest day)

Decided against more punishment today, DNS it was.

Saturday Apr 21, 2018 #

7 AM

Note
weight:85.6kg

Has to be said that it would be much easier to hit targets if I had 5 kilos less fat to carry around. I should have had that sorted by now (was 83kg after POM in mid-February), regardless of March's hibernation. A bit of a schoolboy error really.

11 AM

Running warm up/down (xc) 7:30 [2] 1.3 km (5:46 / km)
ahr:140 max:157 shoes: inov-8 oroc 280 red - 1st pair

Orienteering race (forest) 1:19:55 [4] 12.0 km (6:40 / km)
ahr:162 max:174 shoes: inov-8 oroc 280 red - 1st pair

17/18 Ranking Event 14, IFK Lidingö long, H21 10.7km (44/53)

Not a good day at the office. I would really like to be able to say that this is not my favourite sort of terrain rather than this is not my sort of terrain but unfortunately I had an experience like the days of old. Just nowhere near enough pace.

On top of that I made a silly mistake on number 4, twas a boulder right next to a path, really easy. Tired from Thursday maybe, dunno. Without much interest from an orienteering perspective it wasn't such an enjoyable experience overall but I guess fairly good training. The positive is that my body seems to be working ok.

Today's ranking points - 46.92...
47.27 25/08/17 start
34.27 14/04/18 before event
34.27 21/04/18 after event
24.00 30/06/18 target

Friday Apr 20, 2018 #

1 PM

Running (road/xc) 34:20 [3] 6.0 km (5:43 / km)
ahr:146 max:155 shoes: adidas cc ride

Short trail route, reverse direction. Fairly easy, just to loosen up for the weekend's events. Hot.

Thursday Apr 19, 2018 #

12 PM

Orienteering long (forest) 1:41:20 [4] 13.4 km (7:34 / km)
ahr:159 max:168 shoes: inov-8 mudclaw 330

Höjden. A bit tired but enjoyable enough. Warm.

Monday Apr 16, 2018 #

6 PM

Running warm up/down (xc) 10:20 [2] 1.4 km (7:23 / km)
ahr:140 max:149 shoes: inov-8 oroc 280 red - 1st pair

4:50 WU
5:30 WD

Running hills (xc) 23:45 [4] 2.7 km (8:48 / km) +300m 5:39 / km
ahr:161 max:170 shoes: inov-8 oroc 280 red - 1st pair

Classic hill, 10reps PB attempt. Hopefully the last stage of waking up from March's hibernation - back to business now.

2:22.5 16/04/18 today's average
2:26.0 10/04/16 best average for 10 reps
2:26.0 10/04/16 best average (10 reps)

Sunday Apr 15, 2018 #

7 AM

Note
weight:85.4kg

9 PM

Static Stretching & Massage (static) 20:00 [0]

Saturday Apr 14, 2018 #

10 AM

Running warm up/down (xc/terrain) 13:20 [2] 2.0 km (6:40 / km)
ahr:142 max:153 shoes: inov-8 oroc 280 red - 1st pair

Orienteering race (forest) 1:25:35 [4] 11.0 km (7:47 / km)
ahr:161 max:174 shoes: inov-8 oroc 280 red - 1st pair

17/18 Ranking Event 13, Täby OK long Gillinge, H21 9.7km (31/49)

Some tough challenges today, physically taxing throughout with some difficult controls. Happy that I had the stamina to keep going and reasonably happy with just a couple of mistakes although one was fairly significant on 3 losing 2.5mins.

Thanks to Gustav achieving minus points last weekend the ranking system has a new weighting. It seems that in order to avoid my score changing without even running I should have really based my goal on something called the 'Gallringsfilter' which doesn't correct for negative scores. A bit irrelevant, I'm not going to get close enough to my target for it to matter anyway!

Today's ranking points - 34.64...
47.27 25/08/17 start
34.13 12/02/18 before event
34.27 14/04/18 after event
24.00 30/06/18 target

Friday Apr 13, 2018 #

3 PM

Running (road/xc) 30:20 [3] 6.0 km (5:03 / km)
ahr:153 max:165 shoes: inov-8 mudclaw 330

Short trail route, reverse direction. A bit of a gamble but body seemed to cope ok. Lovely weather but still icy in places.

Sunday Apr 8, 2018 #

11 AM

Running warm up/down (road/xc) 7:00 [2] 1.3 km (5:23 / km)
ahr:141 max:155 shoes: inov-8 oroc 280 red - 1st pair

Orienteering race (forest) 41:35 [4] 4.9 km (8:29 / km)
ahr:164 max:173 shoes: inov-8 oroc 280 red - 1st pair

MIK middle, ÖM8 4.4km (10/124)

Best course I've run on this area, good for middle distance. Quite physically tough what with the hills/stony slopes and a good technical challenge too.

Saturday Apr 7, 2018 #

11 AM

Orienteering (forest) 1:45:40 [3] 14.5 km (7:17 / km)
ahr:153 max:167 shoes: inov-8 mudclaw 330

Long distance training with the club. Nice weather and a fairly good turnout to go with it.

Monday Apr 2, 2018 #

12 PM

Running warm up/down (road/xc) 8:15 [2] 1.2 km (6:52 / km)
shoes: inov-8 oroc 280 red - 1st pair

Orienteering race (forest) 37:55 [4] 5.6 km (6:46 / km)
shoes: inov-8 oroc 280 red - 1st pair

Södertälje middle, ÖM8 4.9km (15/101)

Forgot to bring my HR strap but didn't forget to enter - ran an open course on purpose as I needed a confidence boost rather that be slaughtered on a pre-entry course.

Managed to sleep well the last couple of days but as expected the good energy levels didn't translate into fast running. Orienteering was ok though, made a mess of the short-leg from 3-4 but only lost a minute, can't really complain about anything else.

Good to be orienteering again!

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