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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 7 days ending Apr 5, 2008:

activity # timemileskm+m
  Running4 3:24:48 26.53(7:43) 42.7(4:48)
  Strength Training3 3:00:00
  Orienteering2 2:18:50 12.68(10:57) 20.4(6:48) 23056 /61c91%
  Cycling3 1:32:55 22.74(4:05) 36.6(2:32) 315
  Total6 10:16:33 61.95 99.7 54556 /61c91%
averages - sleep:9 weight:86.5kg

» now

Saturday Apr 5, 2008 #

Running warm up/down (XC) 5:15 [2] 1.0 km (5:15 / km)

Orienteering race (Forest) 42:34 [4] *** 6.5 km (6:33 / km) +230m 5:34 / km

Hopwas. Happy with my run overall and result very pleasing - I'm pretty sure I've never beaten Magic or Ravinous b4 but then not really that satisfying as the former couldn't be bothered to finish properly and the latter got abducted by aliens coming out of number 10. I think they must have done some upgrades looking at his sprint qualifier result the next day. Might have beaten Frodo sometime in the past but defo not for a few years = slightly more satisfying. Always very satisfying to beat all of the Monday night club.

2. Bad line out of number 1 and ended up at the wrong path junction well SE of the red line - 15secs.
11. Hesitation watching someone I was running with turn S out of 10 - my compass reckoned that was a bad plan - 5secs.
20. Bad line once into the block and hit 21 first. Took a little while to realise what had happened - 35secs.
22. Very slight miss too far S - 5secs.

I also lost about 10secs on number 15 but no navigation error, the old lower back was playing up again. Wasn't so much of an issue on the path running legs 16 and 17 and the hills on 17 and 18 seemed to get rid of the problem.

Friday Apr 4, 2008 #

Cycling warm up/down (Road) 15:45 [1] 5.9 km (2:40 / km) +10m 2:39 / km

To gym. No effort at all, nice and easy back into it after a well deserved rest day.

Strength Training (Cables/Bench) 1:00:00 [1]


CF - G7
BF - G4
RF - Y4
SF - G2
LP - R5
OP - Y1

Cycling warm up/down (Road) 17:50 [2] 6.3 km (2:50 / km) +95m 2:38 / km

From gym. Too hot for cycling jacket.

Wednesday Apr 2, 2008 #

Cycling warm up/down (Road) 13:40 [2] 5.9 km (2:19 / km) +10m 2:18 / km

To gym. How to increase stress levels...

1. Get an e-mail from your client asking if the updates are ready yet when you told them yesterday it would be Thursday. Make youself late for the gym by replying in a diplomatic way.
2. Get told off by grannies in cars for turning left from major to minor a bit too fast on your bike when one of them has flashed the other out of a driveway.

Strength Training (Barbell/Cables) 52:30 [2]

3. Find out you're nearly a kilo heavier than 2 days ago when you're desperately wanting to get back down to race weight.


SQ - 40-50kg
CR - 22.5kg
HP - 13
AB - G1
AD - Y3
HF - Y1
GL - Y2

4. Get a headache when someone getting changed next to you uses half a can of Right Guard per armpit.

Cycling warm up/down (Road) 15:55 [3] 6.3 km (2:32 / km) +95m 2:21 / km

From gym, fast and aggresive.

5. Once back home find a voice message from your client asking if the updates will be ready today.

How to decrease stress levels...

1. Milkshake - mmm, tasty.
2. Rip it out of your mates on Attack Point.

Running (Road/XC) 44:45 [3] 10.1 km (4:26 / km)

The Downs. Went out with Tim for a bit of a leg loosening session and did the first lap at a less than steady pace in 23:38. Felt pretty good about it so did the second lap (50m longer!) at a more than steady pace in 21:07.

Tuesday Apr 1, 2008 #

Running warm up/down (Road/XC) 16:25 [2] 3.4 km (4:50 / km)

Clockwise around the Downs warming up with Tim to his 500m interval start point.

Running intervals (XC) 9:53 [5] 2.9 km (3:24 / km)

6*480m off 3mins. Kept to the grass next to the path trying not to flare up Sunday's shin problem.

1) 1:41
2) 1:37
3) 1:36
4) 1:38
5) 1:38
6) 1:43

Tim the rep monster did another 4 after I fell apart on number 6. Quite happy with the times after feeling very heavy on the warm up - concrete legs and overstuffed belly from lunchtime sandwhich double whammy. Esp happy with everything working properly. Tim sort your measuring out.

Running warm up/down (XC/Road) 23:45 [2] 4.4 km (5:24 / km)

1km keeping warm while Tim did his last couple of efforts and then back the way we came.

Monday Mar 31, 2008 #

Cycling warm up/down (Road) 12:25 [2] 5.9 km (2:06 / km) +10m 2:05 / km

To gym. A lovely day.

Strength Training (Barbell/Machines) 1:07:30 [1]

1.8kg down, 3.5kg to go. Hopefully be back to race weight (with a little help from some serious two sessions a day action) by the British Long Champs. 5*20...

FP - 30kg
LPu - 10
IP - 25kg
LE - 12.2
LC - 14.2
AB - 14.2
AD - 13.2
SC - 10.2
LPr - 8.2

First time on the machines in ages but then it is the least running-specific set of leg exercises that I do. Still, coped ok with no decrease in weight. Adductor exercise the most taxing. I've pretty much changed my mind about reducing the leg weights to one session a week cause I saw Daniel Hubmann's legs on one of Tim's photos...

...and I want mine to be like that. Plus there's so many new things I want to try that I've been reading about like plyometrics and neural training as well as keeping up with the machine/cable/free weights exercises I do already.

Cycling warm up/down (Road) 17:20 [2] 6.3 km (2:45 / km) +95m 2:34 / km

From gym.

Running long (Road/XC) 1:44:45 [3] 20.9 km (5:01 / km)

Leigh Woods etc. Monday night run club with an unusually good attendance - Tim 'why will no-one run with me' Britton, Mark S, Mark 'better than new' Bown and a new member! Keith 'you've met me b4 it's just your 5hit memory' Agmen (sorry about that Keith - as soon as you spoke I remembered!).

Wasn't going to run 2nite but the shin pain and achilles probs had done a Houdini this morning so I decided to give it a blast and I'm so glad I did. I can't remember enjoying a run so much - in the light, in shorts, nice weather, nice running companions and feeling surprisingly bright after a hard weekend o-ing and a tough leg workout earlier. Even opened up a can of Jalepeno on the tow path with Tim. OMG he is so much more advanced cardio style than me, panting at probs 170+ bpm (must get a new batt for my strap-on) and Tim reveals he was 152! I need more air!!! Still VO2 training is back on in a major way from tomorrow now that my knee is 99% fit. Bring it on!

Sunday Mar 30, 2008 #

Orienteering race (Forest) 1:36:16 [3] **** 13.9 km (6:56 / km)

Gribskov West. Some problems with my achilles today, actually both of them - turns out what I thought was a splinter a few weeks ago was probs just a small mole or a bit of dirt and I hacked away at it with a pin for no reason at all. Anyway felt more painful today warming up once I had put on my Swoops but no probs after the first control. Dunno wot that's all about then.

Ran at a lower intensity than yesterday to ensure I wouldn't hit the wall again but the plan backfired and I finished with loadsa energy left and ended up with almost exactly the same mins/km. So it looks like I messed up my pacing this weekend and probs cudda done slightly better times running a bit slower yesterday and a bit faster today.

17. The third butterfly loop - started running to 19 but fortunately realised pretty quickly. Wonder if anyone else had problems with the pale pinky overprint?
33. Lost contact (the only time I did in the whole race) with the map and ended up well N of the feature on a ride that I just couldn't see on the map. It was there tho I've just checked. Anyway went N from this ride but then gave myself a bollocking and ran back S to the control.

Even more happy with my nav today but then I was running slower and the map was 1:10000.

Had some pain in the middle of my left shin today which got worse as the day went on - thanks Tim for picking me up from the station, the two miles walk home wudda been an issue. Gave it some icing when I got home. Back perfect.

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