Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 7 days ending Dec 2, 2007:

	activity	#	time	miles		km		+m
	Orienteering	4	4:20:10	23.98	(10:51)	38.6	(6:44)	330	73 /	84c	86%
	Running	1	1:35:10	12.37	(7:42)	19.9	(4:47)	115
	Strength Training	1	1:30:00
	Rowing	2	1:08:03	10.56	(6:27)	17.0	(4:00)
	Total	7	8:33:23	46.91		75.5		445	73 /	84c	86%
averages - weight:87.6kg

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Sunday Dec 2, 2007 #

Rowing intervals (Indoor) 31:17 [3] 8.0 km (3:55 / km)

8*1km/5:40-6:40r with Matt - arms lossage for him tomorrow. Lots of rollerboard in the long recoveries.

1. 4:45.7
2. 3:43.0
3. 3:41.6
4. 3:39.2
5. 3:37.2
6. 3:35.3
7. 3:22.3
8. 4:52.6

Saturday Dec 1, 2007 #

Orienteering race (Forest/Parkland) 45:10 [4] *** 6.2 km (7:17 / km) +180m 6:22 / km
spiked:12/17c

Painswick Beacon. Blue course burn-off with Tim and Matt. I went first with Tim one minute behind but misses at 1/3 and a suspect route to 4 allowed Tim to catch me up. Didn't really feel in control at any point during the course, even when running the longer legs I failed to plan ahead and identify attack points in favour of running my ass off trying to get away from/keep up with Tim. What was really annoying was navigating well in the circle but then making stupid exit route choices after punching on 12/14/15. Really enjoyed it tho and v happy with overall running speed.

Friday Nov 30, 2007 #

Rowing warm up/down (Indoor) 8:20 [2] 2.0 km (4:10 / km)

Rowing tempo (Indoor) 18:27 [4] 5.0 km (3:41 / km)

Probs a bit too tired for this from yesterdays strength, intervals and ice skating exploits but I'm not having Tim running and rowing faster than me that would just be rude.

Rowing warm up/down (Indoor) 9:59 [1] 2.0 km (5:00 / km)

Thursday Nov 29, 2007 #

Running warm up/down (Road) 27:00 [2] 5.8 km (4:39 / km) +15m 4:36 / km

To gym with 3.5lbs pack. Quite a lot of shin numbness which I reduced by running on my toes every so often.

C • Ooooh be careful! 2

Strength Training (Machines/Barbell) 1:30:00 [1]
weight:87.6kg

All 5*20...

LE - 10.1
LC - 12.1
AB - 12.1
AD - 11.1
SC - 8.1
LPr - 6.1
UC - 7.5kg+bar
DP - 30kg
BOR - 10kg+bar
FP - 27.5kg
LPu - 9
IP - 22.5kg

Like I never went away! Went down in weight on the upper body stuff to ensure shoulder didn't flip out after a 9 day break. It was fine so time to really kick some ass again. Me like.

Running warm up/down (Road) 27:40 [3] 5.8 km (4:46 / km) +100m 4:23 / km

From gym with pack.

Running warm up/down (Road/XC) 11:00 [3] 2.5 km (4:24 / km)

To football pitch.

Running intervals (XC) 15:15 [4] 3.0 km (5:05 / km)

Usual football pitch session with Tim. 5 laps clockwise, 2 min rest, 5 laps anticlockwise.

Running warm up/down (XC/Road) 14:15 [2] 2.8 km (5:05 / km)

From football pitch.

Wednesday Nov 28, 2007 #

Orienteering (Urban) 1:10:00 [3] ** 12.9 km (5:26 / km)
spiked:19/19c

Technion. Enjoyable sprint training with Nick around the science university campus in Haifa. A lot has changed since the map we were using was printed but still got some meaningful training out of it. Distance from Nick's GPS includes run there and back from where we were staying. A good way to finish off a quality week of o-ing action.

Tuesday Nov 27, 2007 #

Orienteering (Forest/Scrub) 55:00 [2] *** 5.4 km (10:11 / km) +150m 8:57 / km
spiked:10/14c

Elyakim. Another steady jog with Nick around a course/map from 1995. A bit of a head spin in places cause of felled bits and overgrown veg but still an enjoyable experience.

Monday Nov 26, 2007 #

Orienteering (Forest/Parkland) 1:30:00 [3] *** 14.1 km (6:23 / km)
spiked:32/34c

Neot Kedumim. Staedy jog around a permanent course with Nick and then a not quite so steady run up to the highest point of the area and back. Distance is total ran from Nick's GPS thingy.

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