Training Log Archive: schnitzerIn the 31 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
Running (Road/XC) 41:00 [2]
shoes: asics gel-kinsei 3
Malibog (April Fools) Absolut hash #??? from Malibog's house (17).
Had a weird thing going on with my left knee after half an hour or so, walked for a bit and that seemed to sort it.
Had a weird thing going on with my left knee after half an hour or so, walked for a bit and that seemed to sort it.
Thursday Mar 29, 2012 #
6 PM
Running warm up/down (XC) 15:00 [1]
shoes: asics gel-kinsei 3
Running intervals (XC) 9:00 [5]
shoes: asics gel-kinsei 3
Left work early, got stuck in lots of traffic but just about made it in time to train with Ravinen. After the warm up we did some drills (which hurt my calves) and then 3*3mins with a minute rest in between each. My body seemed to cope ok with this.
Then we did some more drills and my foot started hurting so I thought it best to stop.
Then we did some more drills and my foot started hurting so I thought it best to stop.
Wednesday Mar 28, 2012 #
12 PM
Orienteering race (Forest) 48:15 [3]
shoes: inov-8 oroc 280
LL event - the last time running without a compass. Made a huge mess of number 4, losing many minutes. Nick overtook me during this but he messed up 5 and after I re-tied my shoelaces we were running together. He hit 6 more cleanly and 7 was a path run so he made a little gap. That got turned into a huge gap when I lost another few minutes at 8. Not a great run technically but feeling physically pretty good - ran this at full effort but too much time lost so intensity 3 it is.
Sunday Mar 25, 2012 #
12 PM
Rowing (Indoor) 39:51 [3] 10.0 km (3:59 / km)
Level 4.
8 weeks since I last rowed - a bit like doing core strength work really, a bit boring. Exercising outside is much more fun! Anyway quite pleased with under 40mins for 10km but then being heavy is not so much of a problem when rowing.
8 weeks since I last rowed - a bit like doing core strength work really, a bit boring. Exercising outside is much more fun! Anyway quite pleased with under 40mins for 10km but then being heavy is not so much of a problem when rowing.
6 PM
Orienteering (Forest) 1:40:00 [2]
shoes: inov-8 oroc 280
As I am starting to feel like I can actually orienteer quite well without a compass now I thought I would test it out to see if it really was the case. Grabbed the Nacka map with the course I ran in mid-January. It was the first event I did after breaking my compass and probably the biggest challenge of them all with that flatish fairly vague section with lots of indistinct paths. I remember getting quite lost in there before WITH a compass.
I wanted to give myself a chance so took it easy but whilst I wasn't having to put any effort into breathing I did seem to be covering the ground quite quickly. Felt really good tonight, the best in a while.
Some of the controls I found really hard on the day I still found hard. I guess when it comes down to being forced to leg it across featureless, flat marshy bits there is no substitute for a compass. Mostly though I did a lot better - slowed down when necessary and made sure I had a proper no-compass plan and knew exactly where I was as much as poss.
Nearly 7 hours this week! The most in one week since August. I did plan on doing this much every week for the last 4 weeks but hey ho, that's the way it goes.
I wanted to give myself a chance so took it easy but whilst I wasn't having to put any effort into breathing I did seem to be covering the ground quite quickly. Felt really good tonight, the best in a while.
Some of the controls I found really hard on the day I still found hard. I guess when it comes down to being forced to leg it across featureless, flat marshy bits there is no substitute for a compass. Mostly though I did a lot better - slowed down when necessary and made sure I had a proper no-compass plan and knew exactly where I was as much as poss.
Nearly 7 hours this week! The most in one week since August. I did plan on doing this much every week for the last 4 weeks but hey ho, that's the way it goes.
Saturday Mar 24, 2012 #
4 PM
Orienteering (Forest) 1:22:00 [1]
shoes: inov-8 oroc 280
I ran one of Elisabeth's old courses from last year's Ravinen 3 days. She shadowed and laughed at me running in s-shapes without a compass. Actually it wasn't that bad, I was pretty good even in the more vague areas but was going very slowly.
Thursday Mar 22, 2012 #
7 PM
Running (XC/Terrain) 1:15:00 [1]
shoes: inov-8 oroc 280
Another go at the reflective tree trail with Elisabeth. More successful tonight - much easier to see without loads of snow coming down. Worked out what went wrong last time but still got messed up later on and ended up doing a section we had already done. Sacked it off after realising and jogged back to the car.
Wednesday Mar 21, 2012 #
3 PM
Running long (Road/XC/Terrain) 2:01:00 [3] 21.7 km (5:35 / km)
shoes: asics gel-kinsei 3
Nacka half-marathon route again but this time on my own. Easy to start with, mostly steady but finished strong. I guess I am in ok shape but it's kind of hidden because I am still too heavy. Not much time to lose the fat now, so I won't be setting any records at the JK.
1) 12:45
2) 26:00
3) 25:45
4) 23:00
5) 22:00
6) 11:30
1) 12:45
2) 26:00
3) 25:45
4) 23:00
5) 22:00
6) 11:30
Sunday Mar 18, 2012 #
12 PM
Orienteering race (Forest) 1:09:45 [3] 7.9 km (8:50 / km)
shoes: inov-8 oroc 280
Last Winter Series event.
I felt alright physically and made no really major errors. A few small misses and some bendy routes but for the first time I came away feeling that I could navigate comfortably without a compass.
I felt alright physically and made no really major errors. A few small misses and some bendy routes but for the first time I came away feeling that I could navigate comfortably without a compass.
Saturday Mar 17, 2012 #
2 PM
Running long (Road/XC/Terrain) 2:34:00 [1] 21.8 km (7:04 / km)
shoes: asics gel-kinsei 3
Nacka half-marathon route with Elisabeth. Carried a light pack - just a couple of kilos.
Very gentle effort but I was certainly a bit creaky in the legs afterwards and yawning all evening. I guess any kind of effort for 2.5 hours in mixed terrain is good training?
Very gentle effort but I was certainly a bit creaky in the legs afterwards and yawning all evening. I guess any kind of effort for 2.5 hours in mixed terrain is good training?
Sunday Mar 11, 2012 #
12 PM
Orienteering race (Forest) 1:14:30 [3] 8.0 km (9:19 / km)
shoes: inov-8 oroc 280
Winter Series Event. This was really good - very detailed area and a well planned course. Must come back here and do some training, I wonder if the forest is any bigger than the A4 map was, they usually are out here.
Not a good day with the nav. Definitely no excuses because I borrowed a compass from Elisabeth but there was easily enough detail to navigate without one anyway. Gustav beat me by a shocking 26:45 and I have to admit to feeling quite physically fresh out there. Disappointing.
Not a good day with the nav. Definitely no excuses because I borrowed a compass from Elisabeth but there was easily enough detail to navigate without one anyway. Gustav beat me by a shocking 26:45 and I have to admit to feeling quite physically fresh out there. Disappointing.
5 PM
Running (Road/XC) 1:20:00 [1]
shoes: asics gel-kinsei 3
Recovery run on Nacka trails with Elisabeth.
Saturday Mar 10, 2012 #
10 AM
Orienteering (Forest) 1:21:30 [2]
shoes: inov-8 oroc 280
Ravinen long distance training. This was actually at Alby in Tyreso, where I go most Saturdays to run with Soders. Thought I'd better train with my actual club! With the benefit of hindsight I kind of wish I hadn't.
I was still tired (even after 4 rest days this week!) and couldn't keep up with the group so after the first few controls I just did my own thing. The course was in the small sections of forest all around the houses (basically the least interesting parts of the map - Soders never run in these bits), loads of paths. In fact I remember 5 controls in a row where I took a path virtually all the way. There were no long legs either which is kind of surprising for long distance training.
Was pretty bored by the drinks point and just jogged back from there to the cafe.
I was still tired (even after 4 rest days this week!) and couldn't keep up with the group so after the first few controls I just did my own thing. The course was in the small sections of forest all around the houses (basically the least interesting parts of the map - Soders never run in these bits), loads of paths. In fact I remember 5 controls in a row where I took a path virtually all the way. There were no long legs either which is kind of surprising for long distance training.
Was pretty bored by the drinks point and just jogged back from there to the cafe.
Wednesday Mar 7, 2012 #
11 AM
Orienteering race (Forest) 39:00 [4] 5.5 km (7:05 / km)
shoes: inov-8 oroc 280
LL event - many Brits in the A course result list today...
32:37 Dave S
35:15 Nick B
37:13 Rich R
39:00 John H
39:47 Chris S
44:58 Charlotte W
Mostly fast, fairly easy course. I ran as hard as I could but TBH I was still tired from an amount of training at the weekend I am just not used to. Lost bits of time here and there, almost 4mins in total. Worst mistake was number 11 where it got a bit vague after coming down a hill - I should have had a much better line seeing as I borrowed a compass from Nick.
32:37 Dave S
35:15 Nick B
37:13 Rich R
39:00 John H
39:47 Chris S
44:58 Charlotte W
Mostly fast, fairly easy course. I ran as hard as I could but TBH I was still tired from an amount of training at the weekend I am just not used to. Lost bits of time here and there, almost 4mins in total. Worst mistake was number 11 where it got a bit vague after coming down a hill - I should have had a much better line seeing as I borrowed a compass from Nick.
Sunday Mar 4, 2012 #
12 PM
Orienteering race (Forest) 45:00 [3]
shoes: inov-8 oroc 280
Picked up Dave & Chris from the club hut on the way to the Winter Series event. Started first, a couple mins before Dave.
Pretty sizeable mistakes at 1, 5 and 9, by which point Dave overtook me. I was surprised it took him that long but looking at the splits he made similar sized mistakes and certainly didn't look like he was putting that much effort in physically.
I should have just followed him to 10 - I had identified earlier as the control that might be a problem not having a compass but if I had bothered to look a bit closer there was a path leading almost straight to it. 'The easiest control on the course' Chris suggested :(
I missed it twice. Then ran off towards 11 and got a branch tangled in my glasses. It bent them up and popped out one of the lenses. Looked around in the snow for it for a while then gave up and...
Pretty sizeable mistakes at 1, 5 and 9, by which point Dave overtook me. I was surprised it took him that long but looking at the splits he made similar sized mistakes and certainly didn't look like he was putting that much effort in physically.
I should have just followed him to 10 - I had identified earlier as the control that might be a problem not having a compass but if I had bothered to look a bit closer there was a path leading almost straight to it. 'The easiest control on the course' Chris suggested :(
I missed it twice. Then ran off towards 11 and got a branch tangled in my glasses. It bent them up and popped out one of the lenses. Looked around in the snow for it for a while then gave up and...
Running warm up/down (XC/Terrain) 18:15 [1]
shoes: inov-8 oroc 280
...jogged back to the finish - didn't want to continue without decent sight with that much ice about, reallly didn't want to risk falling on the same spot.
A woman (not an orienteer) who saw me looking for the lens started helping me look. Anyway it turned out that she continued looking after I gave up, found it and then stopped another orienteer and asked him to give it to me, which he did in the changing rooms. Thanks, anonymous woman... my glasses live!
A woman (not an orienteer) who saw me looking for the lens started helping me look. Anyway it turned out that she continued looking after I gave up, found it and then stopped another orienteer and asked him to give it to me, which he did in the changing rooms. Thanks, anonymous woman... my glasses live!
4 PM
Running (Terrain) 1:05:00 [3]
shoes: inov-8 oroc 280
After some food shopping/eating and stopping off at home for some contact lenses we headed out over to Tyreso for some more training. I gave Dave and Chris a map each with the same course and just followed them as they took it in turns. I did have a map myself and I did intend on following what they were doing but in truth I found the pace too high and couldn't really keep up. Proper tired.
Saturday Mar 3, 2012 #
10 AM
Running long (XC/Terrain) 1:55:15 [2]
shoes: inov-8 oroc 280
Training with Soders again. Good turnout today, lots of victims. Easy to start with and increased the effiort gradually as the group got smaller. I was determined to keep up with the fast guys at the end but by 105mins I could run up hills no more. They only had to loop back for me once though.
No problems with the hip/arse but it is still pretty swollen and very colourful.
No problems with the hip/arse but it is still pretty swollen and very colourful.