Training Log Archive: schnitzerIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
9 PM
Running (Road) 23:50 [3] 5.25 km (4:32 / km)
RHFW with extremely light pack. The wind wasn't as bad as last Friday but still significant.
First split - mostly steady, hard on the hills.
First split - mostly steady, hard on the hills.
Running (Road/XC) 25:30 [4] 5.45 km (4:41 / km)
Second split - steady to start with and then sprint/middle race tempo once onto the off/road section, powering over the top of each of the 7 hills next to the canal through Arsta forest.
Running (Road) 31:45 [2] 5.65 km (5:37 / km)
Third split - easy jog.
My heel injury got lots better over Monday/Tuesday and felt almost pain-free before running. Didn't complain at all while running and at the time of writing (Wednesday morning) it doesn't seem to have got any worse as a result of running. Therefore officially not injured anymore :)
My heel injury got lots better over Monday/Tuesday and felt almost pain-free before running. Didn't complain at all while running and at the time of writing (Wednesday morning) it doesn't seem to have got any worse as a result of running. Therefore officially not injured anymore :)
Sunday May 29, 2011 #
6 PM
Orienteering (Forest) 2:55:00 [1] *****
(injured)
Took Nick up on his offer of a brisk walk putting the test course controls out for his Farsta OLGY kiddies. Unsurprisingly it took significantly less time than when I did it alone in the deep snow at the end of last year.
Still pretty painful in the heel but seeing Nick hobble around like a cripple puts things into perspective. Of course he is taking it very easy trying to get his knee better, all he did today was a 2 hour MTB race, 1 hour of cycling to the race and back and then a 3 hour hike around the most hilly, rocky area in all of Stockholm. He should be back in the game in no time at all.
Still pretty painful in the heel but seeing Nick hobble around like a cripple puts things into perspective. Of course he is taking it very easy trying to get his knee better, all he did today was a 2 hour MTB race, 1 hour of cycling to the race and back and then a 3 hour hike around the most hilly, rocky area in all of Stockholm. He should be back in the game in no time at all.
Friday May 27, 2011 #
7 PM
Running (Road/XC) 1:18:30 [3] 16.35 km (4:48 / km)
(injured)
RHFW with moderately heavy pack. Heel about as good as it was before I ran on Wednesday so should have given it another day or two probably but I really wanted to train! It started complaining in the second half but not too badly and mostly on the downhills unsurprisingly. Hope it's not too much worse tomorrow.
My best time so far on this route, with a fairly heavy pack and often with a fairly strong headwind so happy with that. Splits...
1) 24:55
2) 26:55
3) 26:40
My best time so far on this route, with a fairly heavy pack and often with a fairly strong headwind so happy with that. Splits...
1) 24:55
2) 26:55
3) 26:40
Wednesday May 25, 2011 #
7 PM
Orienteering race (Forest/Urban/Parkland) 18:45 [4] *** 2.6 km (7:13 / km)
(injured) shoes: adidas swoop 2 - 1st pair
Stockholm City Cup final stage. Was wondering whether I should run tonight or not, my heel had got better but was still painful to walk on, especially without shoes. Actually wasn't too bad during the race, didn't really notice it but the next morning it was back to really tender again, significant enough to log it as a proper injury :(
I've had a few good sprint races recently naviagtion wise but far from perfect tonight. Three significant errors, went the wrong side of a building resulting in a really wide route, missed a short cut and near the end ran into the wrong little quarry on a steep slope - very costly.
Another good area for a sprint race, a bit like last week in terms of variety.
I've had a few good sprint races recently naviagtion wise but far from perfect tonight. Three significant errors, went the wrong side of a building resulting in a really wide route, missed a short cut and near the end ran into the wrong little quarry on a steep slope - very costly.
Another good area for a sprint race, a bit like last week in terms of variety.
Sunday May 22, 2011 #
11 AM
Running warm up/down (Road/XC) 13:45 [2]
shoes: inov-8 oroc 280
A less than perfect start to the day. Got shouted at by an official on the way to the start saying that I wouldn't be allowed to run without a cagoule. So I had to go and buy one and I was already cutting it a bit fine.
Orienteering race (Open Fell/Forest) 2:00:15 [2] *****
(injured) shoes: inov-8 oroc 280
So got to the start 1 minute too late and didn't get a chance to work out what was going on really. So off I ran to the map box and then followed the tapes to the start kite. However, they were actually tapes to the first control for a TD1 course I guess. Then I ran down the wrong side of the wall so I couldn't actually cross at the madatory crossing point. I was a naughty boy and jumped the wall but was instantly punished - I landed heavily in the stream the other side and slammed my right heel into a rock which wouldn't have been so bad without metal studs. The pain was quite bad for the rest of the run (i.e. the whole run) especially when going downhill.
Wasn't particularly clean in the first forest section with small hesitations on 7 and a much bigger one on 8. Took a reallly wide route to 9 rather than going over the top which probably cost me a bit too. The long leg to 10 went ok, just hesistations along the way trying to keep in contact where I probably should have just simply run in the general direction of the summit. Missed 11 badly ending up near to 12. Then I made a bigger mistake at 14 after hitting my left knee. I now had problems on both legs and my navigation fell to pieces. 16 was complete comedy just walking around in cirlces just hoping to find it.
Just wasn't interested anymore, losing time all over the shop and was also worried about getting to the airport in time for my return flight so jacked at 23.
Wasn't particularly clean in the first forest section with small hesitations on 7 and a much bigger one on 8. Took a reallly wide route to 9 rather than going over the top which probably cost me a bit too. The long leg to 10 went ok, just hesistations along the way trying to keep in contact where I probably should have just simply run in the general direction of the summit. Missed 11 badly ending up near to 12. Then I made a bigger mistake at 14 after hitting my left knee. I now had problems on both legs and my navigation fell to pieces. 16 was complete comedy just walking around in cirlces just hoping to find it.
Just wasn't interested anymore, losing time all over the shop and was also worried about getting to the airport in time for my return flight so jacked at 23.
C • run 1
Running warm up/down (Road/XC) 7:45 [1]
shoes: inov-8 oroc 280
Saturday May 21, 2011 #
12 PM
Running warm up/down (XC) 9:30 [2]
shoes: inov-8 oroc 280
Orienteering race (Forest/Moorland) 52:30 [4] ***** 5.2 km (10:06 / km)
shoes: inov-8 oroc 280
Travelled back to the UK without any o-shoes and what with a new pair of Swoops being denied (Ultrasport didn't attend) chose some oroc 280s. They felt very comfortable (much more than the pair of Jalas Black I tried) and had no problems with them blister wise. I will try and keep them for when they are needed most so that I actually have some metal studs for the Winter this time.
Felt pretty good physically to start with but felt like I slowed down in the second half of the course. Very runnable but very hilly! Enjoyed the course a lot, a fantastic area and good map.
Made my first significant mistake at 6 but not a huge loss, just a bit too far up the hill and maybe lost as much as a minute before I realised. Overshot 16 but realised quickly, 30 seconds. Then I ruined my run at 22 and 23 by not really having a plan and just running in the general direction, another 2.5 minutes gone. So 4 minutes total time loss.
Scotia did 35 so a long way down, even without my mistakes but the long distance was more important to me and was confident of being more competitive.
Felt pretty good physically to start with but felt like I slowed down in the second half of the course. Very runnable but very hilly! Enjoyed the course a lot, a fantastic area and good map.
Made my first significant mistake at 6 but not a huge loss, just a bit too far up the hill and maybe lost as much as a minute before I realised. Overshot 16 but realised quickly, 30 seconds. Then I ruined my run at 22 and 23 by not really having a plan and just running in the general direction, another 2.5 minutes gone. So 4 minutes total time loss.
Scotia did 35 so a long way down, even without my mistakes but the long distance was more important to me and was confident of being more competitive.
Wednesday May 18, 2011 #
11 AM
Running warm up/down (XC) 3:15 [1]
shoes: adidas swoop 2 - 1st pair
Orienteering race (Forest) 42:00 [4] ***** 5.3 km (7:55 / km)
shoes: adidas swoop 2 - 1st pair
The first of two races today to sharpen me up a bit for the weekend. Luffarligan from the Haninge club hut so an area I've raced on quite a bit.
Pretty clean run but biggest mistake at 6 where I lost contact nearing the circle. Not a huge miss but probs lost over a minute. A bit hesitant to 8 and a small miss on the last control.
Felt pretty fresh.
Pretty clean run but biggest mistake at 6 where I lost contact nearing the circle. Not a huge miss but probs lost over a minute. A bit hesitant to 8 and a small miss on the last control.
Felt pretty fresh.
7 PM
Running warm up/down (Road/XC) 4:00 [1]
Orienteering race (Parkland/Urban/Forest) 20:00 [4] *** 3.3 km (6:04 / km)
Stockholm City Cup Stage II. Infintely more interesting than last week, clean run bar a couple of 5 second mistakes, very enjoyable.
Felt fairly fresh.
A great day - nice weather, 2 fun orienteering races with a fantastic afternoon at work in between. Happy days.
Felt fairly fresh.
A great day - nice weather, 2 fun orienteering races with a fantastic afternoon at work in between. Happy days.
Monday May 16, 2011 #
6 PM
Running (Road/XC) 1:27:40 [2] 16.35 km (5:22 / km)
RHFW with extremely light pack - took advantage of the lower hypothermic risk nowadays by leaving most of my work clothes behind. Really didn't want a heavy pack today, really didn't want to train at all actually but forced myself. Sort of enjoyed it.
1) 27:25
2) 30:25
3) 29:50
1) 27:25
2) 30:25
3) 29:50
Sunday May 15, 2011 #
3 PM
Running long (Road/XC/Terrain) 1:55:00 [3] 21.7 km (5:18 / km)
shoes: adidas swoop 2 - 1st pair
It's been a while so thought I might do my Nacka long route. Felt the opposite of yesterday, strong & bouncy. The times aren't amazing, in fact last Autumn I was going a very similar speed with a heavy pack but what is nice is how I felt in the last few km i.e. still fresh. Endurance base is good, now build some speed on it!
1) 11:45 (2.4km)
2) 25:00 (4.5km)
3) 25:00 (4.4km)
4) 21:45 (4.3km)
5) 20:30 (3.8km)
6) 11:00 (2.4km)
Last ran: http://www.attackpoint.org/viewlog.jsp/user_3361/p...
1) 11:45 (2.4km)
2) 25:00 (4.5km)
3) 25:00 (4.4km)
4) 21:45 (4.3km)
5) 20:30 (3.8km)
6) 11:00 (2.4km)
Last ran: http://www.attackpoint.org/viewlog.jsp/user_3361/p...
Saturday May 14, 2011 #
3 PM
Running (Road/XC/Terrain) 52:00 [2] 9.0 km (5:47 / km)
Big Brother Absolut hash #614 from Roslags-Nasby (15). Felt so sluggish to start with, a recent burger didn't help but get the feeling I have done too much in too short space of time this week. Hope I get my freshness back for next weekend.
I don't go hashing very often nowadays but didn't want to miss this one. The Brothers always lay an interesting trail and always include lots of forest running. Today was no exception. The forests were stunning and so runnable. We even went off the trails into the terrain for a bit. It was good to catch up with everyone over some nice food and beers afterwards plus half an hour in the sauna.
I don't go hashing very often nowadays but didn't want to miss this one. The Brothers always lay an interesting trail and always include lots of forest running. Today was no exception. The forests were stunning and so runnable. We even went off the trails into the terrain for a bit. It was good to catch up with everyone over some nice food and beers afterwards plus half an hour in the sauna.
Thursday May 12, 2011 #
5 PM
Running (Road/XC) 1:24:25 [2] 15.1 km (5:35 / km)
shoes: nike air tri-d kutu
RFW but not home, to the Jarla 'come and try it' event instead. First couple of splits the same and then carried on past the ski slope, along the canal to the Jarla club hut.
1) 28:40 (5.3km)
2) 31:10 (5.5km)
3) 24:35 (4.4km)
1) 28:40 (5.3km)
2) 31:10 (5.5km)
3) 24:35 (4.4km)
Orienteering race (Forest) 46:45 [2] ***** 4.7 km (9:57 / km)
shoes: nike air tri-d kutu
Was in a bit of a daze before I started and forgot to change into my Swoops which meant that they made my pack heavier for no reason on the run here. It also meant that my trail shoes got all marshy dirty but they are probably going in the bin anyway - RIP, they had a good life.
An exercise in keeping composed when really tired. Was going pretty slow but navigating felt like it does at the end of an elite classic i.e. brain not fully-functional. Managed ok until right near the end where I made a comical mess of finding numbers 12 and 13.
Was going to jog home afterwards but like Tuesday, 2 hours was more than enough for one evening.
Happy with the last 6 days - nearly 10 hours of running. A bit junky in terms of the speed that I ran it all at but then the fat that I must've lost doing it can only make me faster, surely.
An exercise in keeping composed when really tired. Was going pretty slow but navigating felt like it does at the end of an elite classic i.e. brain not fully-functional. Managed ok until right near the end where I made a comical mess of finding numbers 12 and 13.
Was going to jog home afterwards but like Tuesday, 2 hours was more than enough for one evening.
Happy with the last 6 days - nearly 10 hours of running. A bit junky in terms of the speed that I ran it all at but then the fat that I must've lost doing it can only make me faster, surely.
Wednesday May 11, 2011 #
5 PM
Running (Road) 45:30 [2] 8.4 km (5:25 / km)
shoes: nike air tri-d kutu
Jogged from home into the city for...
Orienteering race (Urban) 19:00 [3] ** 3.0 km (6:20 / km)
shoes: nike air tri-d kutu
Stockholm City Cup Stage 1. This race was on the Gamla Stan map (old town) - the area used for the world cup knockout format final from last year, the one GG came 5th in. Really boring orienteering. No thinking to be done, just running. I think the most boring urban sprint I have ever done in the UK was probably twice as interesting as this.
Really not fresh tonight. In fact the last three days it has felt much harder that it should to run slowly. Maybe time for a couple of days off, maybe time to try and get an extra hour of sleep each night.
For the first time in my life I forgot to clear my SI card and I guess because of the 15secs start intervals there was no check. So the last three controls wouldn't register on my SI card.
Really not fresh tonight. In fact the last three days it has felt much harder that it should to run slowly. Maybe time for a couple of days off, maybe time to try and get an extra hour of sleep each night.
For the first time in my life I forgot to clear my SI card and I guess because of the 15secs start intervals there was no check. So the last three controls wouldn't register on my SI card.
Running warm up/down (Road) 50:00 [1] 8.4 km (5:57 / km)
shoes: nike air tri-d kutu
Jogged home at a snail's pace. Really tired.
Tuesday May 10, 2011 #
6 PM
Running (Road/XC) 59:00 [2] 10.7 km (5:31 / km)
shoes: nike air tri-d kutu
First couple of splits RHFW with light pack.
1) 28:30 (5.25km)
2) 30:30 (5.45km)
1) 28:30 (5.25km)
2) 30:30 (5.45km)
Running hills (Road/XC) 1:02:00 [2] 8.5 km (7:18 / km) +465m 5:44 / km
shoes: nike air tri-d kutu
Met up with Elisabeth (as usual this meant an increase to the weight of my pack) and we did my newly designed hills route through Arsta forest. Been meaning to do this for a while as some sort of substitute for my Canford Heath hills route that I miss massively.
It's not bad, not quite as climb intensive as my one on the Heath but pretty good. Maybe I can adjust it slightly to make it a bit more nails. At some point when I get a spare moment I will measure the distance and count the contours.
31:30 - there
30:30 - back
We had planned to jog the 6km back home afterwards but I was ruined.
Edit - 4.25km each way, 225m there, 240m back. So 8.5km & 465m in comparison to 9.6km & 620m back home on Canford Heath - closer than I thought. I reckon with a bit of fine tuning i.e. using some paths not on the map and also going into the terrain to the actual hill tops it may even become more climb intensive.
It's not bad, not quite as climb intensive as my one on the Heath but pretty good. Maybe I can adjust it slightly to make it a bit more nails. At some point when I get a spare moment I will measure the distance and count the contours.
31:30 - there
30:30 - back
We had planned to jog the 6km back home afterwards but I was ruined.
Edit - 4.25km each way, 225m there, 240m back. So 8.5km & 465m in comparison to 9.6km & 620m back home on Canford Heath - closer than I thought. I reckon with a bit of fine tuning i.e. using some paths not on the map and also going into the terrain to the actual hill tops it may even become more climb intensive.
Monday May 9, 2011 #
7 PM
Running warm up/down (Road/XC/Terrain) 14:00 [1] 2.1 km (6:40 / km)
shoes: adidas swoop 2 - 1st pair
Orienteering (Forest) 1:08:00 [2] ***** 5.7 km (11:56 / km)
shoes: adidas swoop 2 - 1st pair
Got an old Nacka map out and took turns with Elisabeth 1 leg each of the course that was on it. Nav went considerably worse (just for me) than when I did the actual event it was from.
Running warm up/down (Road/XC/Terrain) 13:00 [2] 1.9 km (6:51 / km)
shoes: adidas swoop 2 - 1st pair
Saturday May 7, 2011 #
10 AM
Running warm up/down (XC) 3:30 [2]
shoes: adidas swoop 2 - 3rd pair
Orienteering race (Forest) 2:05:00 [3] ***** 14.1 km (8:52 / km)
shoes: adidas swoop 2 - 3rd pair
Another long race in terrain - that's 3 weeks in a row now. All good practice for Holme Fell in a couple of weeks time.
However it shouldn't have been quite so long, not good navigationally today. Blew 2 controls and one of those was a total and utter blow-out, completely lost style. Winsplits reckons I lost 2.5mins on 2 and a whopping 10mins on 11. Oh well, I guess a mistake like that has to happen once every so often. I guess it's a good thing that I only made 2 mistakes.
Nice mostly runnable forest. Very visible. Quite hilly. Alright course. Gustav destroyed everyone with a time of 76mins so nearer to 5mins/km than 6. Very fast that - he was unsurprisingly quite happy with his run.
I noticed a big difference today running downhill through the rocky stuff in comparison to last week. It's funny that no matter how many times I prove to myself that I need to stretch to enjoy my running when I stop stretching and my calves gradually get tighter to the point my shins, ankles and feet start stiffening up I still get thoughts like 'I just can't run so well anymore, getting old obviously'.
However it shouldn't have been quite so long, not good navigationally today. Blew 2 controls and one of those was a total and utter blow-out, completely lost style. Winsplits reckons I lost 2.5mins on 2 and a whopping 10mins on 11. Oh well, I guess a mistake like that has to happen once every so often. I guess it's a good thing that I only made 2 mistakes.
Nice mostly runnable forest. Very visible. Quite hilly. Alright course. Gustav destroyed everyone with a time of 76mins so nearer to 5mins/km than 6. Very fast that - he was unsurprisingly quite happy with his run.
I noticed a big difference today running downhill through the rocky stuff in comparison to last week. It's funny that no matter how many times I prove to myself that I need to stretch to enjoy my running when I stop stretching and my calves gradually get tighter to the point my shins, ankles and feet start stiffening up I still get thoughts like 'I just can't run so well anymore, getting old obviously'.
Thursday May 5, 2011 #
7 PM
Running warm up/down (Road) 3:00 [2]
shoes: nike air tri-d kutu
Orienteering race (Urban/Forest) 20:45 [4] *** 3.3 km (6:17 / km)
shoes: nike air tri-d kutu
Stockholm Sprint Champs. Alright run, navigationally pretty good and felt ok running apart from I ran out of breath just as I entered the forest section and had to slow down for a few controls. No significant lower leg problems running fast on the hard surfaces so it looks like the stretching is doing the business.
Nice enjoyable course, good variety and some legs where you really had to think to get the best route. Olle Bostrom won in 15:20 so I was quite a way down but I know I'm not that fast at the mo.
Nice enjoyable course, good variety and some legs where you really had to think to get the best route. Olle Bostrom won in 15:20 so I was quite a way down but I know I'm not that fast at the mo.
Wednesday May 4, 2011 #
11 AM
Running warm up/down (Road/XC) 25:30 [2] 4.8 km (5:19 / km)
shoes: adidas swoop 2 - 1st pair
Orienteering race (Forest) 51:00 [3] ***** 5.6 km (9:06 / km)
shoes: adidas swoop 2 - 1st pair
Even though I've ran here so many times it would be rude not to attend a Luffarligan at Nacka West - jogged there and back from home.
Didn't sleep very well last night so decided to take it steady. One big mistake on 9, it was a crag which I attacked from another crag, the wrong other crag. 3 minutes lost.
Go Swoops! How much longer will they go on for? Unsure, they are looking a tad iffy. If they make 130 hours then that will be twice as long as my VJ Supras lasted. And for £25 less as well.
Didn't sleep very well last night so decided to take it steady. One big mistake on 9, it was a crag which I attacked from another crag, the wrong other crag. 3 minutes lost.
Go Swoops! How much longer will they go on for? Unsure, they are looking a tad iffy. If they make 130 hours then that will be twice as long as my VJ Supras lasted. And for £25 less as well.
10 PM
Static Stretching & Massage (Static) 11:30 [0]
Tuesday May 3, 2011 #
7 PM
Running (Road/XC) 1:20:30 [3] 16.35 km (4:55 / km)
shoes: nike air tri-d kutu
RHFW with moderately heavy pack. A few lower leg issues on the hard surface (but nothing like last week) and a bit of a headwind on the exposed parts of the run but apart from that felt good and enjoyed myself.
9 weeks since I started getting ill and injured repeatedly and I think I'm pretty much back where I left off. A bit of weight still to come off from my less than perfect diet during the hard times but I think the stamina I built up over Dec-Feb is still there. Now time to gradually start adding some anaerobic training. Ok so I'm not going to be where I wanted by the WOC selection races but still 3 months to go until the 6 days, and then the district long & middle and national long, middle & relay champs soon after. Loads of time to get fast!
9 weeks since I started getting ill and injured repeatedly and I think I'm pretty much back where I left off. A bit of weight still to come off from my less than perfect diet during the hard times but I think the stamina I built up over Dec-Feb is still there. Now time to gradually start adding some anaerobic training. Ok so I'm not going to be where I wanted by the WOC selection races but still 3 months to go until the 6 days, and then the district long & middle and national long, middle & relay champs soon after. Loads of time to get fast!
10 PM
Static Stretching & Massage (Static) 14:30 [0]
Monday May 2, 2011 #
11 PM
Static Stretching & Massage (Static) 13:00 [0]
Let's try and sort these lower leg niggles shall we?
No pain in knee during left quad stretch now :)
No pain in knee during left quad stretch now :)
Sunday May 1, 2011 #
3 AM
Running warm up/down (Road/XC) 10:00 [1]
shoes: adidas swoop 2 - 3rd pair
Orienteering race (Forest) 2:34:30 [2] ***** 16.5 km (9:22 / km)
shoes: adidas swoop 2 - 3rd pair
10mila Ravinen 3 long night. One big mistake on 16, drifted off my chosen route and had to relocate. Then lost contact again nearing the circle and missed it. Several minutes lost. Apart from that just a few 15-30secs mistakes here and there. Went slowly from start to finish to ensure I could manage the distance, just like last week.
Ran mostly on my own and mostly in the light - only the first 30mins was proper dark. I'm not sure whether to be gutted or thankful that our leg 3 runner did over 11mins/km. The forest was generally runnable and enjoyable. Wasn't as technically difficult as last year either - too many paths and tracks but there was one nice section in the very Southern part of the map totally devoid of line features.
Ran mostly on my own and mostly in the light - only the first 30mins was proper dark. I'm not sure whether to be gutted or thankful that our leg 3 runner did over 11mins/km. The forest was generally runnable and enjoyable. Wasn't as technically difficult as last year either - too many paths and tracks but there was one nice section in the very Southern part of the map totally devoid of line features.