Training Log Archive: schnitzerIn the 7 days ending Apr 7, 2008:
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Monday Apr 7, 2008 #
Cycling warm up/down (Road) 12:45 [2] 5.9 km (2:10 / km) +10m 2:09 / km
slept:9.0
Strength Training (Barbell/Bench/Cables) 1:07:30 [2]
weight:87kg
SQ - 45-55kg
CR - 25kg
HP - 13
BR
GL - Y3
HF - Y3
AD - Y3
AB - G2
KR
Tough session - went up in weight on most exercises.
Cycling warm up/down (Road) 18:40 [2] 6.3 km (2:58 / km) +95m 2:45 / km
Running long (Road/XC) 1:27:15 [3] 17.0 km (5:08 / km)
Not an enjoyable run. The old knee niggle I had b4 the impact one (same knee tho) had re-surfaced over the last few days and it was a little painful in the sprints yesterday. 2nite it was more painful, esp so on the hard downhills. Had some digestion probs as well, and that was by far the most distracting, not only for me. I cudda had some ball of foot issues wearing my new trail shoes but thankfully didn't - maybe I'm over those probs now.
I was also a bit worried about running out of legs after such a tough workout earlier but didn't get really tired until the last 10-20mins or so. I had predicted our pace had been well under 5mins/km - it certainly felt like it but then Tim did the measuring so I guess it could be anything.
Sunday Apr 6, 2008 #
Running warm up/down (Road/XC) 9:15 [2] 1.9 km (4:52 / km)
slept:7.5
Orienteering race (Urban/Forest) 16:24 [4] *** 2.9 km (5:39 / km)
spiked:22/26c
1. Ran str8 past the control, checked a couple of other trees b4 sorting it - 40secs.
2. Ran str8 past the control, realised a bit quicker this time - 10secs.
8. Chose to ignore the tracks and make my own, on a bad line. Found 151 in a ditch so used that as an attack point - 35secs.
14. Almost ran to 17 from 13 - 5secs.
My lower back was a bit painful again but I'm not sure it slowed me down like it did thru the terrain yesterday. Think I'm just slow generally on sprint races.
Running warm up/down (XC/Road) 4:45 [1] 0.8 km (5:56 / km)
Running warm up/down (Road) 4:15 [2] 0.9 km (4:43 / km)
Orienteering race (Urban) 15:49 [4] *** 3.0 km (5:16 / km)
spiked:24/24c
Not that happy with the result tho. I always maintain that the reason I don't really like urban sprints is because it isn't traditional o-ing etc even tho I really quite enjoy running them. Maybe the real reason is cause I'm simply not as competitive because my strengths lie in terrain navigation/running whereas others run faster on road/paths and can obv utilise their speed more when there are big area features (like buildings) to navigate by. This doesn't apply to the proper elites tho who are always ahead of me in the results - they run and navigate fast whatever so maybe I should stop moaning and sort my running speed out.
My 'look for the flash' EMIT punching technique suffered a bit of a blow today with a few of the stakes being somewhat less than vertical.
Running warm up/down (Road) 4:15 [2] 0.9 km (4:43 / km)
Cycling warm up/down (Road) 12:40 [2] 5.9 km (2:09 / km) +10m 2:08 / km
Strength Training (Barbell) 22:30 [1]
weight:87kg
IP - 25kg
LP - 10
FP - 30kg
Small workout today as the burger and chips I had at the 'AutoGrill' after o-ing just wouldn't die.
Cycling warm up/down (Road) 18:40 [2] 6.3 km (2:58 / km) +95m 2:45 / km
Saturday Apr 5, 2008 #
Running warm up/down (XC) 5:15 [2] 1.0 km (5:15 / km)
slept:8.5
Orienteering race (Forest) 42:34 [4] *** 6.5 km (6:33 / km) +230m 5:34 / km
spiked:20/23c
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
slept:9.5
Strength Training (Cables/Bench) 1:00:00 [1]
weight:87kg
CF - G7
BF - G4
RF - Y4
SF - G2
LP - R5
OP - Y1
KR
BR
Cycling warm up/down (Road) 17:50 [2] 6.3 km (2:50 / km) +95m 2:38 / km
Wednesday Apr 2, 2008 #
Cycling warm up/down (Road) 13:40 [2] 5.9 km (2:19 / km) +10m 2:18 / km
slept:8.5
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]
weight:86.6kg
5*20...
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
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)
Tuesday Apr 1, 2008 #
Running warm up/down (Road/XC) 16:25 [2] 3.4 km (4:50 / km)
slept:9.0
Running intervals (XC) 9:53 [5] 2.9 km (3:24 / km)
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)