Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 31 days ending May 31, 2010:

activity	#	time	miles	km	+m
Orienteering	7	9:36:25	22.43	36.1
Running	12	8:32:15	25.97	41.8
Core Stability	2	1:20:00
Static Stretching & Massage	2	26:00
Total	17	19:54:40	48.4	77.9
[1-5]	17	19:28:40

3:05

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Sunday May 30, 2010 #

Note
(rest day)

So... Jermain got my enthusiasm back! Seem to have coped ok with a sudden increase in volume - body not complaining too much, don't feel run down (a bit tired maybe but then 8 hours in 7 days is a bit different to the 3 hours per week I've been averaging the last couple of months) so on with the season! 3 weeks until Jukola - after chilling out today and tomorrow I will do a fairly heavy week with lots of hills and some intesity, then a medium week with lots of intesity and then rest up in the final week before the event.

Saturday May 29, 2010 #

3 PM

Running (Road/XC) 1:03:15 [3]
shoes: nike air tri-d kutu

Pippi Longcocking Absolut hash #589 around the city centre (8). 3rd hash in one week - get a life...

Friday May 28, 2010 #

7 PM

Running (Road/XC/Terrain) 1:23:15 [2]
shoes: nike air tri-d kutu

Anticlimax/Shakesprick Full Moon Beserkers hash #101 around Solna (3). Took it nice and easy tonight.

Thursday May 27, 2010 #

6 PM

Orienteering race (Forest) 43:00 [4] ***** 5.9 km (7:17 / km)
shoes: adidas swoop 2 - 2nd pair

Same part of the Nacka Reserve as Tue, annoyingly exactly the same controls as well. Still, good terrain run I suppose.

Wednesday May 26, 2010 #

6 PM

Running (Road/XC/Terrain) 49:45 [3]
shoes: nike air tri-d kutu

Termite Underground hash #817 around Fruangen (24). A bit tired.

Tuesday May 25, 2010 #

6 PM

Running warm up/down (XC) 3:00 [2]
shoes: vj supra

Orienteering race (Forest) 1:04:30 [4] ***** 7.9 km (8:10 / km)
shoes: vj supra

Summer Series 2010 No.1 - Nacka Reserve. First proper run at full effort since (hopefully) getting my enthusiasm for orienteering back. Felt really good running, the best out of the last few days for sure. Ditto navigation but still a bit scrappy (3 small misses and one very dodgy route choice hesitating all the way) and can't get too confident... this is home terrain (started from Ravinen's club hut) after all. And what proper sexy home terrain it is.

Pin punches tonight and I only realised afterwards how I could have taken serious advantage of that fact as there was a butterfly. I mean talk about trust! But like I say, it didn't cross my mind even once to punch the common control three times at the first visit... honest guv.

First time orienteering with lenses tonight - got on quite well with them.

Monday May 24, 2010 #

9 AM

Running warm up/down (XC) 2:30 [2]
shoes: vj supra

Orienteering (Forest) 1:41:00 [3] ***** 9.2 km (10:59 / km)
shoes: vj supra

Galo. What better way to start off the new week eh? Got up early and joined Nick and the Farsta kids in some classic training. Really sexy forest - extreemly technical in places, very technical everywhere else. Excellent 1:15000 map. Started well with small misses here and there but made a right balls up of the steep, rocky slope section towards the end - was getting tired and Jermain wasn't concentrating like I was at the start.

Sunday May 23, 2010 #

10 AM

Running warm up/down (Road/XC) 14:45 [2]
shoes: adidas swoop 2 - 2nd pair

8:30 - WU
6:15 - WD

Orienteering (Forest) 1:02:30 [3] ***** 5.4 km (11:34 / km)
shoes: adidas swoop 2 - 2nd pair

Brotorp. Running much better, navigating very cleanly in places - nailed controls (no kites) that I had messed up in a race from last year which kinda scuppers my previous assumptions about parts of the map. Oh well, I guess I am just frequently quite rubbish.

Very wet and getting quite bushy out there but really nice though.

Friday May 21, 2010 #

8 PM

Running warm up/down (Road/XC) 21:30 [2]
shoes: adidas swoop 2 - 2nd pair

10:30 - WU
11:00 - WD

Orienteering (Forest) 59:15 [3] *****
shoes: adidas swoop 2 - 2nd pair

Flaten. Just about remembered how to run, navigation ok apart from one big f up. Think it's the map as I've messed up in that bit before.

Friday May 14, 2010 #

1 PM

Running long (Road/XC) 1:40:00 [3] 21.2 km (4:43 / km)

Meant to do more but I was ruined. Walked back. I think I need to man up a bit.

Wednesday May 12, 2010 #

11 AM

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

Core Stability (Floor/Standing) 40:30 [1]

8*14, 10 ff.

Tuesday May 11, 2010 #

5 PM

Running (Road/XC) 43:45 [3] 10.3 km (4:15 / km)
shoes: nike air tri-d kutu

Reverse of yesterday, same steady pace but just a little more spice added towards the end.

Monday May 10, 2010 #

4 PM

Running (Road/XC) 45:15 [3] 10.3 km (4:24 / km)
shoes: nike air tri-d kutu

First few km off-road, the rest on the pavement.

Sunday May 9, 2010 #

4 AM

Orienteering race (Forest/Parkland) 1:01:10 [4] 7.7 km (7:57 / km)
shoes: vj supra

Summary of my relays this year so far...

JK (2nd leg) - slightly ill, 3rd leg mispunched
10mila (3rd leg) - twisted ankle, 8th leg mispunched
Harvester (4th leg) - dodgy ankle, 5th leg mispunched

Things can only get better. Next Jukola... bring it on!

C • Now I am glad you are not in the Bok team. 3

Saturday May 8, 2010 #

Event: Harvester relays

Friday May 7, 2010 #

12 PM

Static Stretching & Massage (Static) 12:30 [0]

Well needed.

Core Stability (Floor/Standing) 39:30 [1]

8*13, 8 ff.

Thursday May 6, 2010 #

8 PM

Running (Road/XC/Terrain) 39:15 [3]
shoes: adidas swoop 2 - 2nd pair

Test run! In the terrain! From home! Found some big hills! Ankle just about ok!

C • ! ! ! ! 1

Wednesday May 5, 2010 #

7 PM

Running (Road/XC) 46:00 [3]
shoes: nike air tri-d kutu

Underground hash (23). Great to be back! I've missed nothing more than following flour and chalk marks around Stockholm suburbia shouting stuff like a mental. Ankle complains a bit when changing direction but otherwise pretty stable.

Sunday May 2, 2010 #

1 AM

Orienteering race (Forest) 3:05:00 [3]
(injured) shoes: vj supra

Saturday May 1, 2010 #

Event: Tiomila 2010

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