Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 31 days ending Dec 31, 2010:

activity	#	time	miles		km		+m
Running	13	16:39:00	93.83		151.0		3495
Orienteering	4	2:56:00	6.21		10.0		295
Core Stability	5	2:55:30
Walking	3	1:43:15	7.71	(13:24)	12.4	(8:20)
Static Stretching & Massage	4	57:00
Total	21	25:10:45	107.75		173.4		3790
[1-5]	21	24:13:45

2:52

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Friday Dec 31, 2010 #

1 PM

Note

Up in the Lakes at my Brother's over the new year so it would have been rude not to get proper high at least once, especially as it gave Elisabeth a chance to try out her new boots/waterproofs (at least one of us gets to do well on the exchange rate).

Alan and Sarah didn't join in the fun but were very kind to take us to and pick us up from Mardale Head. Did the obvious horseshoe route over High Street. Some snow and ice, nice weather but unfortunately the cloud base was too low to have a good view from the tops.

11.4km & 715m.

C • Getting proper high 2

Wednesday Dec 29, 2010 #

11 AM

Running warm up/down (Road) 3:30 [2]
shoes: adidas swoop 2 - 3rd pair

Orienteering (Forest/Heath) 1:04:15 [4] **** 10.0 km (6:26 / km) +295m 5:36 / km
shoes: adidas swoop 2 - 3rd pair

Military Challenge. Felt similar to yesterday (but without the indigestion) i.e. good, much better than Boxing Day. Much better navigationally as well - hardly lost any time at all (certainly less than a minute total) which was a bit more like it considering how much training I've done in proper Scandi forests for the last year or so.

I haven't run on this area (Longmoor) for at least 20 years and am pleased to report that it isn't actually that bad! For Southern England. Some interesting contour stuff, some nice runnable bits but still (and I quote Elisabeth) 'ridiculously easy'.

Nick won in 57, making 1.5mins of mistakes so am quite happy being only 45secs/km slower on an area where he can really utilise his speed. However afterwards he said that he just took it steady.

Tuesday Dec 28, 2010 #

12 PM

Running warm up/down (Road/XC) 4:15 [2] 0.8 km (5:19 / km) +15m 4:51 / km
shoes: adidas swoop 2 - 3rd pair

Running hills (XC) 31:10 [3] 4.8 km (6:30 / km) +310m 4:54 / km
shoes: adidas swoop 2 - 3rd pair

A couple of cheeky lengths of my hills route before our belated Xmas dinner. Had a bit of indigestion from staying up late drinking Bowmore with me Bro but apart from that felt fast and strong. Most of the snow/ice gone which meant faster going downhill which meant less recovery and hence a higher average aerobic level.

1) 10:05+6:05=16:10 2) 5:30+09:30=15:00

Running warm up/down (Road/XC) 5:00 [1] 0.8 km (6:15 / km)
shoes: adidas swoop 2 - 3rd pair

Sunday Dec 26, 2010 #

11 AM

Running warm up/down (XC) 14:00 [2]
shoes: adidas swoop 2 - 3rd pair

8:00 WU
6:00 WD

Orienteering race (Forest) 1:00:45 [4] ***
shoes: adidas swoop 2 - 3rd pair

40th WIM Boxing Day Canter. Didn't feel fast, missed a few controls (unforgivable in Ringwood Forest) and made one bad route choice that I can remember but got Santa and the Fairy so didn't do too badly score wise.

Banged my leg - not too bad, just bruising and a bit of surface damage.

Saturday Dec 25, 2010 #

12 PM

Running (XC) 1:26:25 [2] 15.7 km (5:30 / km) +295m 5:02 / km
shoes: adidas swoop 2 - 3rd pair

Really rather unpleasant easy Xmas run. Mostly on 2 step forwards, one step back bare, jagged ice (my knees hurt now, I might as well be road running scum). When it wasn't jagged ice it was crunchy snow hard enough so that you don't sink until you push off, with jagged ice underneath it. Even more annoyingly in some places the ice was still thin enough for a shoe to break through and soak up some freezing water. I may sound like I'm whinging a bit but it really is getting ridiculous around here and I wish I was back in Stockholm so I could run through some very soft, powdery forest.

1) 10:50
2) 22:25
3) 19:35
4) 18:20
5) 15:15

7 PM

Static Stretching & Massage (Static) 13:00 [0]

Felt a bit stiff in the left lower back when running earlier, probably just because of the terrain but this can't do any harm.

Core Stability (Floor/Standing) 32:00 [1]

Didn't really want to do so much exercise on Xmas day itself but to cut a long story short (and I am really resisting the urge to write an essay about this) but sometimes you have only one good option in life... to unselfishly sacrifice what you really want to do (yesterday, training... today, Xmas pudding) and adapt.

6*13, 1*10 press ups.

Thursday Dec 23, 2010 #

2 PM

Running warm up/down (Road/XC) 9:15 [2] 1.6 km (5:47 / km) +15m 5:31 / km
shoes: adidas swoop 2 - 3rd pair

4:40 WU
4:35 WD

Running hills (XC) 1:05:55 [2] 9.6 km (6:52 / km) +620m 5:11 / km
shoes: adidas swoop 2 - 3rd pair

It is official - I look forward to going Winter running around here even less now than I did in Stockholm. The freezing conditions overnight after the warm slushy day on Tuesday has made most of the exposed, wider trails on the Heath virtually unrunnable, or at least totally unenjoyable anyway. Same goes for most of the pavements around Poole. So seeing as my hills route takes in a lot of covered, less used, smaller paths I decided to do the same session again making it 3 in a row. Otherwise I might have had to dust off the rowing machine.

1) 10:40+6:30=17:10 2) 5:55+10:30=16:25
3) 10:25+6:15=16:40 4) 5:40+10:00=15:40

One of those strange days where I felt like it would be lots of effort beforehand and it turned out that I felt really good once going. Probably the toughest and most dangerous go today - ultra-slippy ice & lots of crunchy snowy ice. Very comfortable throughout, didn't really feel like I increased the effort today to be faster in lengths 3/4, certainly not an average of zone 3 anyway. Felt great at the end but didn't want to do any more what with the 'A' race coming up on Sunday lol. Actually I'm more interested in the Military Challenge next week but Paul C is entered so I'll probably need him to be lost or injured for me to win.

Had an incident with a dog today, not a big dog, ok a rat. I let it bite at my ankles a few times while the owner shouted at it lots and eventually stopped, bent down really close to it and shouted 'WHAT?' as loud as I ever shouted something in my life. I think it had a heart attack.

C • lost and Ill 3

Tuesday Dec 21, 2010 #

1 PM

Running warm up/down (Road/XC) 4:35 [2] 0.8 km (5:44 / km) +15m 5:14 / km
shoes: adidas swoop 2 - 3rd pair

Running hills (XC) 33:45 [2] 4.8 km (7:02 / km) +310m 5:19 / km
shoes: adidas swoop 2 - 3rd pair

Hills route again. 2 easy lengths...

1) 10:40+6:40=17:20 2) 6:05+10:20=16:25

Running hills (XC) 32:35 [3] 4.8 km (6:47 / km) +310m 5:08 / km
shoes: adidas swoop 2 - 3rd pair

Followed by 2 steady lengths...

3) 10:20+6:35=16:55 4) 5:45+09:55=15:40

Well in fact the 4th length was approaching race effort. I don't think it was as dangerous today as Sunday but it was probably tougher. Most of the hard snow/ice has been replaced with snowy slush of varying densities - it has warmed up a bit it would seem.

It's a bit gutting comparing these times to those from the Spring. On the 25rd of April after a rest day I did a couple of lengths at zone 4 averaging 13:50. Same on the 18th March averaging 14:20. On the 6th March after 2 rest days I did a whopping 8 lengths at zone 3 averaging just over 15s. Saying that though it is pretty nasty out there at the mo and afterwards I felt pretty good so...

Running (XC) 48:25 [2] 8.7 km (5:34 / km) +120m 5:12 / km
shoes: adidas swoop 2 - 3rd pair

...I knocked out an easy lap around the slushy Heath for good measure.

Monday Dec 20, 2010 #

7 PM

Core Stability (Floor/Standing) 36:30 [1]

Think I strained my left arm/shoulder last Monday trying to do press ups with mostly mind power - had taken the last week off this sort of exercise to let it get better. Maybe that was sensible, maybe unecessary as couldn't feel any problem with it today.

7*12, 1*10 press ups.

A bit naughty not doing any stretching, couldn't be arsed.

Sunday Dec 19, 2010 #

2 PM

Running warm up/down (Road/XC) 4:35 [2] 0.8 km (5:44 / km) +15m 5:14 / km
shoes: adidas swoop 2 - 3rd pair

Running hills (XC) 1:10:30 [2] 9.6 km (7:21 / km) +620m 5:33 / km
shoes: adidas swoop 2 - 3rd pair

Walked 10 miles last night - 2.5 miles were fairly enjoyable in the early evening. Thankfully I can't remember much about the other 7.5 in the early morning apart from the fact it was 04:30 when I finally got back.

So not the best prep for the final training session of the week but found the courage to get out and do it. 4 lengths of my hills route, started real slow and felt like that was all the effort I could manage for the first half hour but then started to feel better.

Couldn't really go fast on the steep downs what with all the snow and ice, honestly I might as well be back in Stockholm.

1) 11:20+7:00=18:20 2) 6:25+11:05=17:30
3) 11:15+6:40=17:55 4) 6:10+10:35=16:45

Running warm up/down (Road/XC) 5:25 [1] 0.8 km (6:46 / km)
shoes: adidas swoop 2 - 3rd pair

Friday Dec 17, 2010 #

2 PM

Running (XC) 48:50 [2] 9.0 km (5:26 / km) +135m 5:03 / km
shoes: adidas swoop 2 - 3rd pair

1 lap around the Heath to start with. Was creaking a bit from Wednesday's long distance action so began very slowly and worked it up to a mostly easy sort of effort.

Running (XC) 2:55 [1] 0.5 km (5:50 / km)
shoes: adidas swoop 2 - 3rd pair

Jogging in between the laps/hills.

Running hills (XC) 14:40 [3] 1.6 km (9:10 / km) +300m 4:44 / km
shoes: adidas swoop 2 - 3rd pair

10*0.32km & 30m. Ups...

01) 1:40
02) 1:40
03) 1:35
04) 1:35
05) 1:30
06) 1:30
07) 1:25
08) 1:20
09) 1:15
10) 1:10

Running hills (XC) 11:40 [1] 1.6 km (7:17 / km)
shoes: adidas swoop 2 - 3rd pair

All downs 1:10.

Running (XC) 45:10 [3] 9.0 km (5:01 / km) +135m 4:40 / km
shoes: adidas swoop 2 - 3rd pair

1 lap around the Heath to finish. This one a bit faster - felt ok apart from some aches around the hips. Maybe I should do some stretching.

Wednesday Dec 15, 2010 #

12 PM

Running long (Road/XC) 2:21:15 [2] 27.3 km (5:10 / km)
shoes: adidas swoop 2 - 3rd pair

Back for Xmas/New Year. Seemed to manage ok last week on a couple of 2 hour sessions so upped the ante today. Tried to go for an easily maintainable pace - had to stop myself from speeding up. Anyway it turned out to be quite difficult to maintain over the last hour. Really achy by the end - guess I'm not used to hard surfaces at the mo so obvioulsy a well needed session. Nice to not be constantly running in snow for a change.

Ran the same route on March 20th at a steady effort 7-8mins quicker. Was in good shape back then so I guess today's time is quite reasonable. However on March 21st I ran for another 2 hours on the coast path. The way my body feels now I simply cannot imagine doing any running at all tomorrow, let alone 18.5km & 1000m but hey, that was March and this is December. Loads of time.

Monday Dec 13, 2010 #

2 PM

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

Really put some effort in today and held the stretches tighter and longer - got to make sure I get my previous range of movement back and more ready for the increase in running hours over the Winter.

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

Again, lots of effort - trying to hold the form on each core exercise for longer each workout. Missed the last two sets after collapsing on the floor on my 7th lot of press ups - knew it was asking a lot to add another rep to each set but I'm determined to get as far away from sets of 10 as I can as quickly as possible.

6*12, 1*9 press ups.

Sunday Dec 12, 2010 #

2 PM

Running warm up/down (Road/XC) 36:45 [2] 6.7 km (5:29 / km)
shoes: adidas swoop 2 - 3rd pair

08:30 (1.5km) WU
02:00 (0.4km) in between orienteering & hills
26:15 (4.8km) WD = 15:30 (2.7km) + 10:45 (2.1km)

Orienteering (Forest) 36:45 [2]
shoes: adidas swoop 2 - 3rd pair

Finding it hard to get motivated what with all the snow but managed to get out today for a well varied session.

Started off with some orienteering (no compass) in the Nacka Reserve which was very powdery but still runnable. Did controls 15-7 of an old map which left me very near to one of the bigger hills of the area.

Running hills (XC) 24:05 [3] 3.6 km (6:41 / km) +280m 4:49 / km
shoes: adidas swoop 2 - 3rd pair

8*0.9km & 35m. Gradually increased the intensity throughout the session - started off easy and did the last couple of ups at race effort. Ups...

1) 3:20
2) 3:15
3) 3:15
4) 3:10
5) 3:00
6) 2:50
7) 2:40
8) 2:35

Running hills (XC) 18:50 [2] 3.6 km (5:14 / km)
shoes: adidas swoop 2 - 3rd pair

Downs...

1) 2:30
2) 2:30
3) 2:30
4) 2:20
5) 2:15
6) 2:10
7) 2:10
8) 2:25

Friday Dec 10, 2010 #

4 PM

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

Core Stability (Floor/Standing) 38:30 [1]

Was still a bit sore from Monday (but much better than Wednesday where I could barely dress myself) but decided to knock one out anyway.

7*11, 2*7 press ups.

Thursday Dec 9, 2010 #

3 PM

Running (Terrain) 1:10:30 [2] 8.3 km (8:30 / km)
shoes: adidas swoop 2 - 3rd pair

I thought I might plough a field today... with my feet. 100% powder run. Ever decreasing circles around the big bit of grass next to Elisabeth's - failed miserably to cover the whole field with Swoop shaped holes but the area I did do looked quite impressive in the end. I reckon 2-3 hours would be enough to do the lot but I'll need it to snow quite a bit before I can have some more crack.

Tuesday Dec 7, 2010 #

1 PM

Running long (Road/XC/Terrain) 1:50:15 [2] 16.2 km (6:48 / km)
shoes: adidas swoop 2 - 3rd pair

The cross-country skiers have been out in Nacka and running through the snow either side of their tracks was tough, espcially on the smaller paths. A contrast to my usual feeling of wanting the 'terminator' section to be over with as quickly as possible - today I couldn't wait to get there as my 'there's no way the skiers will go there' assumption proved to be correct.

1) 14:45 (2.5km - extra 100m than usual because I missed the path)
2) 33:30 (4.5km)
3) 33:30 (4.4km)
4) 14:30 (2.4km)
5) 14:00 (2.4km)

Ha! Just under 7mins/km - I guess it's going to be a tough Winter.

Last ran: http://www.attackpoint.org/viewlog.jsp/user_3361/p...

C • cross country skiers 3

Monday Dec 6, 2010 #

6 PM

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

Current range of movement = rubbish.

Core Stability (Floor/Standing) 38:00 [1]

Current core strength = rubbish.
Current balance = rubbish.

8*10, 1*6 press ups.

Wednesday Dec 1, 2010 #

2 PM

Walking (Road/XC) 22:00 [1] 2.8 km (7:51 / km)

11:15 WU
10:45 WD

Orienteering (Forest) 14:15 [1] *****

Started today's training by finishing the control collecting job I started last Tuesday. All I had at the time was a PDF and I couldn't copy some of the controls onto my particular paper version because of the descriptions overprint. So armed with a newly obtained printout I finished the job, maybe I am not so unreliable.

5 PM

Walking (Road/XC) 40:00 [1] 4.8 km (8:20 / km)

Stomp through the snow over to Nick's.

6 PM

Running (XC/Terrain) 54:45 [3]
shoes: adidas swoop 2 - 3rd pair

First reflexbana action of the Winter. With Nick. Just the closer, hillier one - no double whammy action just yet although Nick seemed up for it. Mostly a steady effort apart from the hills where I was gradually reduced to walking over the session. Tough stuff (not for Nick, unsurprisingly I was holding him back - thanks for waiting).

9 PM

Walking (Road/XC) 41:15 [1] 4.8 km (8:36 / km)

Well fed but knackered I resisted the temptation of public transport and stomped back home. Good training today, maybe I am not so lazy.

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