Training Log Archive: schnitzerIn the 31 days ending Jul 31, 2017:
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Monday Jul 31, 2017 #
Running warm up/down (xc) 12:45 [3] 1.6 km (7:58 / km)
ahr:140 max:150
Orienteering race (forest) 1:05:55 [4] 8.8 km (7:29 / km)
ahr:158 max:166
Sunday Jul 30, 2017 #
Running warm up/down (xc) 17:20 [3] 3.0 km (5:47 / km)
ahr:143 max:154
Orienteering race (forest) 2:15 [3]
Orienteering race (forest) 1:05:55 [3] 7.6 km (8:40 / km)
ahr:153 max:162
Saturday Jul 29, 2017 #
Note
weight:83.8kg
Friday Jul 28, 2017 #
Running warm up/down (xc) 10:20 [2] 1.9 km (5:26 / km)
ahr:135 max:142
Orienteering race (forest) 57:50 [4] 8.0 km (7:14 / km)
ahr:157 max:174
Thursday Jul 27, 2017 #
Running warm up/down (xc) 17:55 [3] 3.2 km (5:36 / km)
ahr:144 max:161
Orienteering race (forest) 40:50 [4] 4.9 km (8:20 / km)
ahr:155 max:169
Wednesday Jul 26, 2017 #
Running warm up/down (xc) 11:25 [2] 1.6 km (7:08 / km)
ahr:136 max:146
Orienteering race (forest) 1:01:35 [3] 7.9 km (7:48 / km)
ahr:154 max:175
Monday Jul 24, 2017 #
Running warm up/down (xc) 9:40 [2] 1.5 km (6:27 / km)
ahr:127 max:147
Orienteering race (forest) 59:20 [4] 7.9 km (7:31 / km)
ahr:155 max:169
Sunday Jul 23, 2017 #
Running warm up/down (xc) 14:05 [2] 2.3 km (6:07 / km)
ahr:138 max:161
Orienteering race (forest) 1:18:00 [3] 9.2 km (8:29 / km)
ahr:154 max:164
Saturday Jul 22, 2017 #
Friday Jul 21, 2017 #
Note
weight:84.3kg
Thursday Jul 20, 2017 #
Note
weight:84.9kg
Orienteering race (forest) 1:10:47 [4] 9.5 km (7:27 / km)
ahr:160 max:174
A bit of a mess really. Making decisions and changing them much too fast without due consideration. Only one big mistake but lots of silly, non-optimum routes.
Physically ok, managed to get down to 3:04/km on the run-in which I am especially chuffed with.
So that's it now, a couple of rest days and that's the 120 days training completed. Happy with managing to train every single week and with summoning up the courage to finally fit in a few 5 hour + weeks towards the end.
The only big negative is that 3*1mile tempo session that screwed up my left-side. Such a bad idea at that particular time, thinking about it. After 25manna I'll put in a big effort to try to get everything aligned and balanced again, ready for next year.
Wednesday Jul 19, 2017 #
Note
weight:84.3kg
Static Stretching & Massage (static) 19:00 [0]
Tuesday Jul 18, 2017 #
Note
weight:85kg
Orienteering race (forest) 3:08 [4]
Orienteering race (forest) 54:59 [4] 7.8 km (7:03 / km)
ahr:164 max:172
A good run overall and HR more like what I would expect after resting up a lot.
Saturday Jul 15, 2017 #
Note
weight:84.2kg
Friday Jul 14, 2017 #
Note
weight:85.7kg
Orienteering (forest) 1:23:00 [3] 11.1 km (7:29 / km)
ahr:150 max:162
Same course as Sunday to see how fast I could do it fresh. Unfortunately not able to compare as I added on an extra 1.1km doing a large loop somewhere in the vicinity of number 8. All a bit tortoise and hare really.
The good news is that attacking a course feels the best it has this year. Terrain and hills included I'm getting closer to averaging under 7mins/km.
HR a bit weird, after 4 rest days I would expect it to be easy to get in the 170s when pushing up hills etc. Even without getting lost it still would have only been a steady run.
Thursday Jul 13, 2017 #
Note
weight:84.7kg
Wednesday Jul 12, 2017 #
Note
weight:84.6kg
Tuesday Jul 11, 2017 #
Note
weight:84.4kg
Monday Jul 10, 2017 #
Note
weight:83.7kg
Sunday Jul 9, 2017 #
Note
weight:83.8kg
Orienteering (forest) 1:21:20 [2] 10.0 km (8:08 / km)
ahr:145 max:155
Had to get out there and finish the 6 in 7 days, regardless of several more hours fence rebuilding work. Pretty specific training I reckon, felt just like running the last stage of a multi-day.
The last time I trained more hours than this Mon-Sun was Nov 2013. Rolling back the years.
Saturday Jul 8, 2017 #
Note
weight:84kg
Running warm up/down (xc) 13:30 [2] 1.9 km (7:06 / km)
ahr:139 max:158
Running (road/xc) 26:10 [2] 4.7 km (5:34 / km)
ahr:146 max:163
The left-side has been good since Wed so thought I'd test it out on some trails. Planned to do 11km hard but it seems that the multi-day dress rehearsal is over. Ran the first 10mins or so hard, no major problems with that physically but suddenly everything felt really difficult. Energy was ok but I think my muscles have had enough for one week. Working for several hours rebuilding a fence earlier today probs didn't help. Gradually worked it down on the way home.
Friday Jul 7, 2017 #
Note
weight:84.6kg
Running warm up/down (xc) 5:40 [2] 0.8 km (7:05 / km)
ahr:137 max:148
Running hills (xc) 51:10 [4] 5.0 km (10:14 / km) +600m 6:24 / km
ahr:160 max:172
A bit depressing both how often I seem to get out of shape (like every Autumn/Winter) and how ridiculously long it takes to get some form back again. Old man. However I'm not one for dwelling on negatives and it's pat on the back day - first priority PB smashed this year. Not a particularly difficult one, I haven't done this many reps on this hill when I've been in good shape - breaking the 15 reps one will require some more training (2:27.7 29/04/16).
20 reps...
2:33.5 07/07/17 today's average
2:39.3 21/10/15 best average for 20 reps
2:26.0 10/04/16 best average (10 reps)
Running warm up/down (xc) 6:15 [2] 0.7 km (8:56 / km)
ahr:143 max:149
Thursday Jul 6, 2017 #
Note
weight:83.9kg
Core Stability (floor) 12:15 [1]
Core Stability (floor) 16:00 [1]
Static Stretching & Massage (static) 21:00 [0]
Wednesday Jul 5, 2017 #
Note
weight:84.4kg
Running warm up/down (xc) 13:00 [2] 2.3 km (5:39 / km)
ahr:137 max:154
Orienteering race (forest) 1:00:47 [4] 7.8 km (7:48 / km)
ahr:163 max:174
There it is! Coordination back 95% and full power with it. Not sure whether it had much to do with the extra attention on the warm-up, probably more to do with running every day. It felt better when I woke up on Tue and better again this morning.
Probably tried a bit too hard as mistakes started creeping in in the second half of the course, made worse by trying to follow people on the same course.
Tougher today in all aspects. I've never run on this part of the reserve before, already looking forward to doing it again.
Tuesday Jul 4, 2017 #
Note
weight:84.5kg
Running warm up/down (xc) 8:20 [2] 1.5 km (5:33 / km)
ahr:139 max:159
Orienteering race (forest) 50:40 [3] 6.7 km (7:34 / km)
ahr:158 max:167
Nice touch to have an EOD full length middle course on offer! Very novel, I'll take it.
Scrappy today, felt unsure from the word go. No biggies but several small and medium mistakes. I did feel better energy wise as expected but full power just wasn't available (can't blag this one as a hard session) because my left leg simply doesn't work. Much less pain today so I guess that's a positive but no change in terms of coordination. It's like I have to consciously lift my left foot a bit higher on every step to not fall over. It's hard to concentrate on what one is doing when that taken for granted, automated foot placement has gone awol.
Orienteering warm up/down (xc) 7:20 [2] 1.1 km (6:40 / km)
ahr:144 max:149
Monday Jul 3, 2017 #
Note
weight:84.8kg
Running warm up/down (xc) 8:15 [2] 1.4 km (5:54 / km)
ahr:137 max:151
Orienteering race (forest) 2:26 [4]
Orienteering race (forest) 1:05:01 [4] 9.0 km (7:13 / km)
ahr:159 max:172
The multi-day dress rehearsal starts here.
Pretty solid technically until near the end, one big miss (approx 2mins) and then scrappy into the finish.
Physically not so good. Flat energy wise as I always seem to be after a few days off and a fair amount of pain coming from my left-hand side and lack of coordination with it, pretty much the whole way around. Worse on the trails which couldn't really be avoided unfortunately. The positive is that I don't think running made it any worse.