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Training Log Archive: schnitzer

In the 7 days ending Apr 13, 2008:

	activity	#	time	miles		km		+m
	Cycling	5	7:02:15	91.34	(4:37)	147.0	(2:52)	1090
	Running	5	3:38:55	27.34	(8:00)	44.0	(4:59)	130
	Strength Training	4	3:30:00
	Orienteering	2	1:51:00	9.82	(11:18)	15.8	(7:02)	580	31 /	36c	86%
	Rowing	1	23:13	3.42	(6:48)	5.5	(4:13)
	Total	7	16:25:23	131.92		212.3		1800	31 /	36c	86%
averages - sleep:8.3 rhr:50 weight:86.2kg

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Sunday Apr 13, 2008 #

Running warm up/down (Road/XC) 10:00 [1] 1.5 km (6:40 / km)
slept:7.5

Orienteering race (Forest) 1:06:24 [4] ** 9.8 km (6:47 / km) +270m 5:57 / km
spiked:15/18c

Grovely Woods West. Why did I bother? Everything about today was a pile of poo but then I kinda knew it would be from what I remembered from last year - very poor area, much worse than Big Wood. I thought I'd go anyway for a bit of terrain running as it is quite ruff and tuff, full of brashings.

The first six controls had no changes of direction whatsoever and the first four all along paths. Now I know this area doesn't offer a lot of options to the planner but there is no excuse for this sort of rubbish. Then came a half butterfly loop, 6 and 10 being the same control - a fence corner. An absolute piece of pi55 to find then number 7 in an open area that you could see from a few hundred metres away. 8 I messed up by going str8 and not using the ride but 9 a short leg thru some nasty medium green and it fu(ks me off how it's just complete luck whether you find an easy way thru or not. I spiked it bang on but was 11th fastest for the leg some 22secs down.

Then flying down the hill to 10 I tripped over something, probs an unmarked ruined fence. It was a while b4 a small patch of brambles stopped me sliding, by the looks of it mostly on my right arm. Then (my fault) tried to get thru a small patch of dark green by a fence and after a big path run to TD2 number 11, took a bad route to 12 and then proper hurt myself running to 13. Tripped over something, defo a ruined fence and landed on my right thigh. When am I going to stop hurting myself in the forest? Now I can't squat without proper pain and can't really walk that well either. How I got the fastest split on the path run to 18 I'll never know.

Apologies to everyone who spoke to me afterwards I promise I'll be much happier next time I see you.

C • Crappy Woods 2

Saturday Apr 12, 2008 #

Cycling warm up/down (Road) 13:45 [2] 5.9 km (2:20 / km) +10m 2:19 / km
slept:7.5

To gym.

Strength Training (Cables/Barbell/Bench) 37:30 [1]
weight:86kg

5*20...

BF - G3
UC - 10kg+bar
DP - 32.5kg
KR
BR

Cycling warm up/down (Road) 26:00 [1] 6.9 km (3:46 / km) +95m 3:32 / km

From gym. For the first time ever the swing bridge was er... swung today and I was diverted off Brunel Way onto Brunel Lock Road. Also for the first time ever I got off my bike and pushed it up BVR. I've cycled up it b4 with similarly tired legs but I'm going o-ing today and the course is 6km & 310m so I thought I'd better save whatever uphill power is left (not a lot) for then.

Running warm up/down (XC) 4:30 [2] 0.8 km (5:37 / km)

Orienteering race (Moorland/Forest) 44:36 [4] *** 6.0 km (7:26 / km) +310m 5:54 / km
spiked:16/18c

Cranham Woods. Another technically good run but fairly slow - took a few controls to get going due to general tiredness. Only a couple of small misses on 3 and 18. The map could do with some updating but it didn't affect my run.

Friday Apr 11, 2008 #

Running tempo (Road/XC) 1:10:30 [4] 15.7 km (4:29 / km) +130m 4:19 / km
slept:8.0

The Downs, Ashton Court. No major races to be fresh for this weekend so I thought I'd go out for a blast to see how things are going. Didn't feel great to start with and had some shin numbness for the first time in a while but I know the drill so I stopped for 2mins and after that it didn't come back. Knee much better but still slightly painful on the hard surfaced downhills. Lower back perfect. Felt better as the time went on and really put some effort in up the zig-zag hill, along the quarry track and esp on the grass thru the golf course. Good run.

http://www.mapmyrun.com/run/united-kingdom/bristol...

Running warm up/down (XC/Road) 21:10 [1] 3.7 km (5:43 / km)

Thursday Apr 10, 2008 #

Cycling warm up/down (Road) 13:20 [2] 5.9 km (2:16 / km) +10m 2:14 / km
max:134 rhr:50 slept:8.0

To gym. Woke up this morning with only slightly more movement in my legs than Stephen Hawking so maybe it wasn't the best day to get a new battery for my strap-on. Tried to get my heart rate up on the bike but denied. Still, happy that I can now measure my resting-HR during Forest Gump.

Strength Training (Cables/Barbell/Bench) 1:07:30 [1]
weight:86.2kg

Mostly 5*20...

SF - G2
RF - Y4
IP - 25kg
LP - 10
4*20, 15 FP - 30kg
BOR - 12.5kg+bar
2*20, 3*15 CF - G6
BR
KR

Cycling warm up/down (Road) 17:45 [2] 6.3 km (2:49 / km) +95m 2:37 / km
max:153

From gym. Quite impressed that I can get my HR that high on a bike. Ok sure a hill like BVR helps but my legs are obv quite tired so on another day maybe 160? Still nowhere near the 175+ I'd expect when running tho.

Wednesday Apr 9, 2008 #

Cycling long (Road) 4:46:00 [2] 97.6 km (2:56 / km) +670m 2:50 / km
slept:8.5

Redland - Wells - Glastonbury - Shepton Mallet - Redland. Decided to do a bit of distance today, perhaps a bit nuts after the way my legs were feeling on the jog yesterday. Felt good to start with and managed a fairly respectable pace for the first half...

2:11:45 / 52.5km = 2:30/km

...but after a banana and a couple of satsumas in the lovely sunshine it was quite obvious that I was gonna die. Thru Shepton and with over 20miles to go, pushing the Mill Valley up (they weren't messing when they named it) Long Hill I had thoughts of train, bus, taxi? Once I'd stopped being a softlad got back on the bike and slowly cycled the rest except for walking a couple of the big ones...

2:34:15 / 45.1km = 3:25/km

http://www.mapmyride.com/ride/united-kingdom/brist...

Tuesday Apr 8, 2008 #

Cycling warm up/down (Road) 15:10 [1] 5.9 km (2:34 / km) +10m 2:33 / km
slept:9.5

To gym, slow style.

Strength Training (Barbell/Cables) 37:30 [1]
weight:85.4kg

Hmm, weight much lower than the last few days. I'm not complaining but a little worried about either being a bit dehydrated or a bit short on cals - I did a fair bit yesterday but there's no way I've burned 3.5lbs of fat!

5*20...

UC - 10kg+bar
DP - 32.5kg
BOR - 12.5kg+bar
OP - Y1
LP - R4

Did feel a bit tired so stopped short of the nine exercises I had planned and prescribed myself a hearty lunch.

Cycling warm up/down (Road) 18:50 [2] 6.3 km (2:59 / km) +95m 2:47 / km

From gym.

Rowing warm up/down (Indoor) 9:08 [2] 2.0 km (4:34 / km)

Level 5.

Rowing intervals (Indoor) 5:00 [5] 1.5 km (3:20 / km)

Level 2 - 3*500m/1:00r.

Haven't done much rowing recently and seeing as my knee is a bit sore I gave the Concept2 some abuse. Unfortunately I was a softlad and gave up after just three reps...

1) 1:39.9
2) 1:39.9
3) 1:39.9

Rowing warm up/down (Indoor) 9:05 [2] 2.0 km (4:33 / km)

Running (Road/XC) 25:30 [2] 5.3 km (4:49 / km)

Thought I'd join Tim on his sprintervals warm up to test the knee out. Not good but certainly no worse than yesterday. I guess it'll be like last time - a day off then back to normal. Fingers crossed etc.

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

To gym.

Strength Training (Barbell/Bench/Cables) 1:07:30 [2]
weight:87kg

5*20...

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

From gym, legs feeling it.

Running long (Road/XC) 1:27:15 [3] 17.0 km (5:08 / km)

Monday night club run with Tim/Mark making it up as they went. We cudda run into Wales for all I knew so see Tim's log for a descr.

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.

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