Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 30 days ending Jun 30, 2018:

activity

time

miles

Orienteering

7:18:52

35.6

(12:20)

57.3

(7:40)

Running

5:38:35

23.55

(14:23)

37.9

(8:56)

2360

Static Stretching & Massage

2:59:30

Core Stability

36:15

Balancing

18:00

Drills

11:15

0.68

(16:28)

1.1

(10:14)

Strength Training

6:30

Total

17:08:57

59.84

96.3

2360

[1-5]

14:09:27

averages - weight:82.6kg

2:24

0:00

» now

Saturday Jun 30, 2018 #

12 AM

Note

250/1000 days.

Start with the positive - week ending/target avg/actual avg...
27/05 84.9 83.9
03/06 83.9 82.8
10/06 83.1 83.0
17/06 82.3 82.6
24/06 81.7 82.8
01/07 81.1 81.6
08/07 80.7
15/07 80.3
22/07 80.1
29/07 79.9

So the goal of getting under 80kg looks pretty much on schedule. Good goal setting, challenging but achievable!

Otherwise not so good, a post-Jukola cold (maybe flu) followed by a failure to start training again afterwards, 12 days missed at a fairly critical point. Longer term-wise a complete absence of interval training due in a roundabout sort of way to my own badly prioritised life which is primarily what this 1000 days idea was about.

I'ts not a disaster, I think there is still a good chance I can improve on last year's multi-day performances. It's just that regrettably there is a lot I could have done better over the last 250 days.

11 AM

Orienteering (forest/parkland) 18:10 [2] 2.8 km (6:29 / km)
ahr:135 max:160 shoes: inov-8 mudclaw 330

More control hanging for the boys.

1 PM

Orienteering (forest) 42:10 [3] 6.0 km (7:02 / km)
ahr:157 max:176 shoes: inov-8 mudclaw 330

Much better today. Ran at full intensity (apart from the included warm-up, 4:45) and especially happy that it was at all possible to do that.

Re-ran the middle distance course from day 3 EOC public races 2012. Was 4:25 down on my time from back then which I'm actually quite happy with, especially considering my Winsplits on that day (clean run). Today was harder, no flags, a month and a half later into the Summer and last but not least I was still a young man back then.

Friday Jun 29, 2018 #

1 PM

Orienteering (forest/parkland) 22:55 [3] 3.8 km (6:02 / km)
shoes: inov-8 mudclaw 330

Up in Darlana supporting Elmin with his football cup. Between matches managed to fit in some orienteering training for his Brothers in Falun which meant some control hanging for me.

3 PM

Orienteering (forest) 49:10 [3] 6.2 km (7:56 / km)
ahr:155 max:168 shoes: inov-8 mudclaw 330

Then out for some training of my own which didn't go well. I forgot to take a compass and I'm just not good enough for that, well not in this sort of terrain anyway. After a while my left-side problems began to surface so decided to cut it short and walk back, live to fight another day.

Wednesday Jun 27, 2018 #

7 AM

Note
weight:82.2kg

Can't seem to get any training done just now.

Tuesday Jun 26, 2018 #

7 AM

Note
weight:81.2kg

Monday Jun 25, 2018 #

7 AM

Note
weight:81.5kg

Feeling 100% now.

Sunday Jun 24, 2018 #

8 AM

Note
weight:82.1kg

Still hurts in my throat but only when I yawn.

Friday Jun 22, 2018 #

7 AM

Note
weight:82.4kg

Thursday Jun 21, 2018 #

9 AM

Note
weight:82.7kg

Feeling better this morning.

Wednesday Jun 20, 2018 #

8 AM

Note
weight:83.3kg

Tuesday Jun 19, 2018 #

7 AM

Note
weight:83.3kg (sick)

Ah that old chestnut, ill after Jukola of course.

Sunday Jun 17, 2018 #

7 AM

Orienteering race (forest) 2:24:10 [3] 18.5 km (7:48 / km)
ahr:151 max:171 shoes: inov-8 oroc 280 red - 1st pair

I was a bit worried about this after 3 nights that weren't the best in terms of sleep. When I started running I actually felt pretty good, light and bouncy. Similar to on Thursday.

It was all going well until control 6 where I made a very big mistake losing almost 10 minutes (that makes two years in a row). After that I had trouble pushing on, lost the motivation.

I did enjoy the rest of the course until I got really tired. Ran over the penultimate, when I got near to the finish I stopped for a while, worked out where I was and ran back for it.

All in all a very strong case I put forward for cementing my place on the anchor leg for Söders first team, not.

Saturday Jun 16, 2018 #

Event: 70th Jukola Relay

Friday Jun 15, 2018 #

7 AM

Note
weight:81.8kg

1 PM

Static Stretching & Massage (static) 15:30 [0]

A good stretch before travelling, definitely feeling less injured.

Thursday Jun 14, 2018 #

7 AM

Note
weight:82.3kg

6 PM

Running hills (xc/terrain) 1:19:55 [3] 7.9 km (10:07 / km) +790m 6:45 / km
ahr:151 max:169 shoes: inov-8 mudclaw 330

Hills route with extension...
1. 36:45 (18:06, 18:39)
2. 36:55 (18:28, 18:27)

Much, much better. More energy, fresher legs and less injury.

Glute/hamstring was as expected a little more weird but still quite manageable on a session like this. Knee better during and better afterwards too (7 hours later).

I have the last leg for Söders first team at the Jukola. Nice to know things are improving with 15km to run!

Wednesday Jun 13, 2018 #

6 AM

Note
weight:83kg

3 PM

Running (xc/terrain) 32:20 [3] 5.0 km (6:28 / km)
ahr:153 max:165 shoes: inov-8 mudclaw 330

Slight mess up in that the cleaning lady came early and I didn't adjust my plan for the day accordingly. So only had half an hour thus only most of my benchmark terrain route. Still a quality session however pushing hard, PB pace in fact looking at the times.

Left side working well enough, less weirdness today in the glute/hamstring area and the knee has started complaining further around the inside and the bottom of the cap. No idea what that means.

10 PM

Static Stretching & Massage (static) 12:00 [0]

The general feeling now is that today's max effort combined with Monday's speed play was too fast, too soon. Left glute liking hamstring stretches less tonight and if I really get my fingers in to the lateral hamstring tendon I can feel that it is slightly annoyed.

Plus my left kneecap feels like it is going to 'pop off' when doing a standard quad stretch.

All in all I'm just not patient enough for this situation.

Tuesday Jun 12, 2018 #

7 AM

Note
weight:82.8kg

9 PM

Static Stretching & Massage (static) 13:45 [0]

Hip-flexors & quads.

Core Stability (floor) 13:45 [1]

Core coordination exercises and 2 sets of single-legged bridge. Too tired for anything else.

Balancing (floor) 2:00 [1]

Static Stretching & Massage (static) 13:30 [0]

Adductor, glute, quad, hamstring and calf muscles.

Monday Jun 11, 2018 #

7 AM

Note
weight:83.1kg

7 PM

Running warm up/down (road) 4:45 [1] 0.9 km (5:17 / km)
ahr:126 max:144 shoes: adidas cc ride

Drills (track) 11:15 [1] 1.1 km (10:14 / km)
shoes: adidas cc ride

Usual lower-leg drills but then risked a few run-outs afterwards, 50m hard, 50m jog. Left arse started to feel weird on the 3rd and especially 4th but no loss of coordination. Knee fine, always seems to feel better after the drills, like they are good for it. Decided against moving onto intervals... for now.

Running (road/xc) 18:15 [3] 3.7 km (4:56 / km)
ahr:154 max:173 shoes: adidas cc ride

Running to the utegym after the track work everything felt like it was working well so increased the effort once onto the trails. It was about 8 minutes in that I managed to get the knee to complain.

On the way back home gradually increased the effort again and actually ran the last few minutes at threshold. I'm sure I'll regret doing that but felt great to finally open up properly again.

Strength Training (outside) 6:30 [1]

Balancing (floor) 8:00 [1]

11 PM

Static Stretching & Massage (static) 27:30 [0]

Left this a bit late and our creaky floorboards started waking people up.

Sunday Jun 10, 2018 #

8 AM

Note
weight:82.9kg

7 PM

Running hills (xc/terrain) 1:25:05 [3] 7.9 km (10:46 / km) +790m 7:11 / km
ahr:147 max:169 shoes: inov-8 mudclaw 330

Hills route with extension...
1. 39:55 (19:45, 20:10)
2. 38:50 (19:25, 19:25)

Same as Thursday but made it a bit easier for myself by pacing it better, doing it later in the evening and having a little rest half-way, let some liquid out, take some more in (raspberry/blueberry squash, mmm).

Had high hopes that my quad/knee would work better tonight, fairly convinced now that the combination of so much hill training and lack of attention to the quad muscles afterwards, recovery-wise is the main reason behind my left-side woe. It didn't go as well as I thought, still gradually more painful each time running downhill. However noticably not the same sort of pain and pretty sure it had improved in terms of both confidence and coordination, both downhill and on the flat. No change in terms of left arse muscles, very manageable but still some weirdness.

Saturday Jun 9, 2018 #

7 AM

Note
weight:83.4kg

10 PM

Static Stretching & Massage (static) 22:15 [0]

Quickly through most but extensive on hip-flexors/quads.

Friday Jun 8, 2018 #

7 AM

Note
weight:82.2kg

10 PM

Static Stretching & Massage (static) 14:00 [0]

Hip-flexors, quads.

Core Stability (floor) 22:30 [1]

Balancing (floor) 8:00 [1]

Thursday Jun 7, 2018 #

7 AM

Note
weight:83kg

12 PM

Static Stretching & Massage (static) 7:30 [0]

Rolled quads, stretched hip flexors and quads.

Running hills (xc/terrain) 1:26:40 [3] 7.8 km (11:07 / km) +780m 7:24 / km
ahr:154 max:166 shoes: inov-8 mudclaw 330

Hills route with extension...
1. 39:05
2. 41:55

Seriously tough. I thought I was taking it easy on the first there&back, nope. The hot weather didn't help, of course it has been quite a lot cooler the last few days I've been resting. Left-side okish.

8 PM

Static Stretching & Massage (static) 28:30 [0]

Start with the positives - the best feeling I've had in my left side doing hamstring stretches since the problems came back. Still feeling very slightly weird in the arse but absolutely nothing coming from the hamstring anymore, neither top nor bottom. Really hoping it was the 5 core workouts and 4 days off from running that achieved that, the acupuncture of course did nothing.

It is also generally quite nice to stretch. Everything is easier now, flexibility is improving.

The knee is quite sore after running today and I even got the feeling over the 4 rest days that it was getting worse. Obvioulsy not enough motivation to do any rolling or stretching during that time however. Silly man. So today I read through the foam rolling/SMR technique stuff again on the internet and really gave the quads a workout. 10mins just on them. It does seem like there is instant relief in the knee directly afterwards. I also spent a while on deep hip-flexor stretches and the same instant relief apparent there too. Interesting.

Wednesday Jun 6, 2018 #

7 AM

Note
weight:83.3kg

Monday Jun 4, 2018 #

2 PM

Note

Session with physio. Many more needles in my left arse, hope it helps, not convinced. Got shown some other ways to stretch my quads that I wasn't aware of, nice.

Sunday Jun 3, 2018 #

7 AM

Note
weight:82.5kg

Saturday Jun 2, 2018 #

7 AM

Note
weight:83.1kg

2 PM

Orienteering (forest) 1:31:00 [3] 10.0 km (9:06 / km)
ahr:143 max:156 shoes: inov-8 mudclaw 330

Orienteered my way through the usual Höjden controls over to the Brakmaren map and ran the H21 middle distance course from the Söders event last year (or year before last, can't remember).

Wow, tough terrain. I remember from when I helped put the controls out that it was very up/down and steep too but has it got greener? Have more trees fallen down? I should get out there more often, good training.

Took it fairly easy and stopped fairly often to drink. After a single, cooler evening and a single, cooler, breezy day the weather has returned to full blast (26/27). Tomorrow will hit 30 apparently.

Didn't have enough in me to orienteer back through Höjden controls afterwards so reluctantly jogged home on the trails. Got quite low on carbs last 10mins actually, started to feel a bit giddy.

Left-side is not working too well, not too badly either. Just hoping that I can get it gradually better each week and still get lots of training in at the same time.

Running (road/xc) 31:35 [2] 4.7 km (6:43 / km)
ahr:142 max:153 shoes: inov-8 mudclaw 330

6hrs 40mins last 7 days, I can't be that injured!

10 PM

Static Stretching & Massage (static) 16:00 [0]

Friday Jun 1, 2018 #

6 AM

Note
weight:83.1kg

11 AM

Orienteering (forest) 1:11:17 [3] 10.0 km (7:08 / km)
ahr:157 max:169 shoes: inov-8 mudclaw 330

Usual Höjden route but without extension. Soon I won't need a map for this and it can become a new benchmark terrain route.

I ran this just before the O-Ringen last year at a very similar intensity/pace so it seems I am at that point already with six weeks to spare. Promising.

Felt a little uncoordinated in the left bum but not so significant and only on the few trails along the route. Knee ok but still not quite right.

9 PM

Static Stretching & Massage (static) 9:00 [0]

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