Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 7 days ending Dec 16, 2007:

	activity	#	time	miles		km		+m
	Running	5	6:48:14	48.53	(8:25)	78.1	(5:14)	460
	Strength Training	4	3:24:00
	Rowing	3	1:29:30	14.29	(6:16)	23.0	(3:53)
	Orienteering	1	1:18:52	6.65	(11:52)	10.7	(7:22)	390	18 /	26c	69%
	Total	6	13:00:36	69.47		111.8		850	18 /	26c	69%
averages - weight:85.6kg

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Sunday Dec 16, 2007 #

Orienteering race (Heathland/Forest) 1:18:52 [4] *** 10.7 km (7:22 / km) +390m 6:14 / km
spiked:18/26c

Kinver Edge. Started 4mins behind Tim with Matt a few mins behind me on a ?mystery? course. Saw Tim on way to 4 (on his way to 6) and again coming outta 15 when I was going into it. Looking at the next couple of legs they were blatant path running ones so I ran my arse off to try and keep my advantage. Misses at 19 and 25 and I guessed he would have been already changed by the time I got back to the car but actually he absolutely binned it at 19 and jogged/walked the rest - cheers for the ranking points m8! Anyways - time loss...

1. Ran past the spur/veg boundary attack point.
3. Stupid idea to contour then stupid idea to cut thru brambles.
7. Turned right into brambles rather than bramble free str8 on.
13. Small miss - bad line, no attack point.
15. Missed obvious path route and climbed unnecessarily.
19. Small miss - confused attack point and misread contours.
25. Small miss - left path too early, bad line.
26. Bad line outta 25 - North rather than East.

So not great really, loads of small time loss totalling over 5mins. Mostly down to choosing the first route than comes to me with no way near enuff time spent analysing the legs (not planning ahead enuff) and not identifying attack points. Don't get me wrong I am pleased with the result but there's no way I'm gonna accept that this sort of time loss is bound to happen because I'm running faster. I just need to slow down at the right times and absorb more map detail. Sacrifice a few seconds here and there to ensure I don't lose 5mins overall.

Saturday Dec 15, 2007 #

Running warm up/down (Road) 29:26 [2] 5.8 km (5:04 / km) +15m 5:01 / km

To gym with usual pack. As expected after a rest day felt the shin numbness coming on so stopped after 10mins, rested 2mins and then carried on with no significant probs after that.

Strength Training (Barbell) 37:30 [1]
weight:85.6kg

All 5*20...

IP - 25kg
LP - 10
FP - 30kg
BOR - 12.5kg+bar
DP - 32.5kg

Running (Road) 25:58 [3] 5.8 km (4:29 / km) +100m 4:07 / km

New PB from gym with pack. Defo summit wrong after last weeks rest day cause today ran outta the gym with so much energy - how I think I should feel after a rest day.

Rowing (Indoor) 38:40 [3] 10.0 km (3:52 / km)

No warm up/down unfortunately cause of time limitations. Grad speeded up until the last 1.5km and then opened up a can of Jalepeno on my ass.

1) 7:56.3
2) 7:49.1
3) 7:53.6 (had to re-tighten foot straps lost approx 8 secs - bottoms)
4) 7:43.8
5) 7:17.1

Three changes today...

1) Set resistance down one level to 4 - more cardio.
2) Consistent RPM of approx 31 rather than 25/30 intervals - more cardio.
3) Got rid of achy arse cheek inducing spongy seat ext as advised by Timbo - better but still not good.

Felt really within limits, had loads left at the end and only 51secs off my PB - proper good session, hopefully I won't feel it too much o-ing tomorrow.

Thursday Dec 13, 2007 #

Rowing (Indoor) 19:55 [3] 5.0 km (3:59 / km)

Thought I'd do a fairly quick 5km just to keep it regular. Ass still aches after the first few km - I'm sure I should be used to it by now.

Running (Road) 25:34 [3] 5.8 km (4:24 / km) +15m 4:21 / km

To gym with usual pack. Felt fairly fresh today so I put some effort in.

Strength Training (Cables) 45:00 [1]
weight:85.6kg

Mostly 5*20...

OP - Y1
RF - Y4
BF - G3
2*20, 2*10, 4*8 CF - G7
1*20, 8*10 SF - G2
LP - R4

Went up in weight on the first three exercises but that just made it proper nails to do the next three!

Running (Road) 27:05 [3] 5.8 km (4:40 / km) +100m 4:18 / km

New PB from gym with pack. No significant shin probs today there or back even at the higher pace. Gotta be happy with it - it's a good sign to be at the end of 7 days of exercise and to have such a wicked session. It's good to know that I can pack the hours in with intensive strength or speed sessions every day and not totally fall apart or be exhausted. Looking good for increasing the quantity over the next few months.

Running warm up/down (Road/XC) 11:45 [2] 2.5 km (4:42 / km)

To football pitch.

Running intervals (XC) 14:41 [4] 3.0 km (4:54 / km)

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

1) 7:17
2) 7:24

Running warm up/down (XC/Road) 15:45 [2] 2.8 km (5:38 / km)

From football pitch.

Wednesday Dec 12, 2007 #

Running warm up/down (Road) 29:04 [2] 5.8 km (5:01 / km) +15m 4:57 / km

To gym with usual pack.

Strength Training (Machines) 45:00 [1]
weight:85.6kg

All 5*20...

LE - 10.2
LC - 12.2
AB - 12.2
AD - 11.2
SC - 8.2
LP - 6.2

Upper body stuff postponed until tomorrow cause I got much too hungry.

Running warm up/down (Road) 37:20 [1] 5.8 km (6:26 / km) +100m 5:56 / km

From gym with pack. WTF my legs are broken - think I cudda walked faster. Just gotta survive one more intensity session tomorrow night and then rest day on Friday!

Tuesday Dec 11, 2007 #

Running warm up/down (Road/XC) 16:45 [2] 3.3 km (5:05 / km)

To hills via some school field that Tim and I decided we probs weren't allowed to do intervals on.

Running hills (Road) 13:39 [4] 1.9 km (7:11 / km)

Hollybush Lane with Tim. 2*1 2 3 4 3 2 1 lamp posts/2:00.

1) 6:36
2) 7:03

Running warm up/down (Road/XC) 7:30 [2] 1.3 km (5:46 / km)

From hills.

Rowing warm up/down (Indoor) 4:21 [2] 1.0 km (4:21 / km)

Rowing intervals (Indoor) 16:53 [5] 5.0 km (3:23 / km)

10*500m/3:10-3:20r with Matt. Rollerboard in the recoveries.

1. 1:41.7
2. 1:41.6
3. 1:41.2
4. 1:41.1
5. 1:41.2
6. 1:41.1
7. 1:41.3
8. 1:41.2
9. 1:41.2
10. 1:41.7

Top session. Looks like I got the first rep speed perfect as reps 9 and 10 were like at absolute max pretty much falling off the rower afterwards.

Rowing warm up/down (Indoor) 9:41 [1] 2.0 km (4:51 / km)

Monday Dec 10, 2007 #

Running warm up/down (Road) 31:53 [2] 5.8 km (5:30 / km) +15m 5:26 / km

To gym with usual pack.

Strength Training (Barbell/Cables) 1:16:30 [1]
weight:85.4kg

Mostly 5*20...

SQ - 22.5-32.5kg
Calf Raise - 20kg
GL - Y2
HF - Y2
AD - G6-Y3
1*20 AB - G7
UC - 10kg+bar
DP - 32.5kg
LP - 10
IP - 25kg
BOR - 12.5kg+bar

Using make-shift straps a bit better this week so tried working the ab/adductor muscles - I imagine it will take a few attempts to get the correct form/resistance on these exercises. Only did one set of abductor cause my glutes were done in, probs best to do have as long as possible recovery between glute and abductor exercises.

Running warm up/down (Road) 33:19 [2] 5.8 km (5:45 / km) +100m 5:17 / km

From gym with pack.

Running long (Road/XC) 1:28:30 [3] 16.9 km (5:14 / km)

Monday night run around the golf courses of Brizzle with Timbo, Mark, Tom and Charles. As usual the primary goal was survival after a fairly tough leg workout earlier on but even tho I was tired I still felt loose in the legs and was running smoothly. Proper hungry and thirsty when I got back and was satisfied by a couple of pints of Morrisons pommegranite squash and a pasta dinner cooked by me bitch who also prepared one of his signature fruit salads for dessert - mmm nice. OMG I just watched the beginning of Happy Gilmour on C4 (having only ever seen the end) and that bit where he turns on the baseball machine and just lets the balls hit him in the face and nuts had me laughing like never b4. Proper funny.

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