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Training Log Archive: schnitzer

In the 7 days ending Feb 21, 2010:

activity	#	time	miles		km		+m
Running	7	5:51:20	35.85		57.7		930
Static Stretching & Massage	7	2:46:30
Orienteering	2	2:36:27	12.55	(12:28)	20.2	(7:45)	810	37 /	54c	68%
Core Stability	2	1:01:00
Total	10	12:15:17	48.4		77.9		1740	37 /	54c	68%
[1-5]	9	9:28:47

2:31

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Sunday Feb 21, 2010 #

11 AM

Running warm up/down (XC) 18:00 [2]
shoes: vj supra

14:00 WU
04:00 WD

Orienteering race (Forest) 1:52:36 [3] **** 13.8 km (8:10 / km) +650m 6:36 / km
spiked:24/33c shoes: vj supra

Take away the brambles and that is a proper good area... for England. Arguably the best area in the FOD. Physically good - didn't put enough effort in if anything as finished too fresh. Maybe it's time to start attacking classic races a bit. Technically below average - lost 4-5mins on number 1, 2mins on a bad route to 4, 1min on 10 and 32, 30secs on 9 and 17, small hesitations on 2 and 30. Also back-tracked for a comedy bonus control on the way to the last.

11 PM

Static Stretching & Massage (Static) 21:00 [0]

Saturday Feb 20, 2010 #

Event: Southern Champs

12 PM

Running warm up/down (XC) 13:30 [2]
shoes: vj supra

11:30 WU
02:00 WD

Orienteering race (Forest) 43:51 [4] *** 6.4 km (6:51 / km) +160m 6:05 / km
spiked:13/21c shoes: vj supra

A good race slightly ruined by losing a couple of mins trying to find 9. Apart from that just little misses and some hesitation. Felt ok, some lower back pain when road/track running. Craney over 1min/km faster - need to reduce that. A bit of a stream/ditch junction frenzy... but I guess that is good training for the JK middle.

Friday Feb 19, 2010 #

5 PM

Running (XC) 1:11:40 [1] 11.1 km (6:27 / km) +150m 6:03 / km
shoes: nike air tri-d kutu

Very easy jogging.

http://www.mapmyrun.com/route/gb/Poole/73912684140...

Static Stretching & Massage (Static) 25:00 [0]

Thursday Feb 18, 2010 #

11 AM

Static Stretching & Massage (Static) 25:00 [0]

Core Stability (Floor/Standing) 42:00 [1]

Did 8*10, 1*15 slow fast wide press ups - purposely made it a bit easy so that I had the motivation to complete the routine. Shouldn't take too long to get to know the right amount of reps for each type of press up.

I don't seem to be getting any better at the core exercises (can hardly get up off the floor after some of them) so I guess it's ok to carry on with the same routine. I just try to make sure I have the right form and am holding the exercises long enough.

Wednesday Feb 17, 2010 #

4 PM

Running warm up/down (Road/XC) 9:15 [1] 1.6 km (5:47 / km) +15m 5:31 / km

4:45 WU
4:30 WD

Running hills (XC) 1:04:45 [3] 9.6 km (6:45 / km) +620m 5:06 / km
shoes: nike air tri-d kutu

Canford Heath hills route. 4 lengths. Keeping the same steady effort over all the climb was tough. A good few days training, chill out for a couple now.

1) 16:05
2) 15:50
3) 17:00 (got a bit lost in the gorse on this one ouch!)
4) 15:50

Static Stretching & Massage (Static3) 31:00 [0]

Usual.

Tuesday Feb 16, 2010 #

11 AM

Running (XC) 43:55 [4] 9.9 km (4:26 / km) +145m 4:08 / km

Canford Heath. Meant to do this steady - started off that way but felt good (a bit tired in the legs if anything) so put lots of effort in esp on the hills and the last split. Almost a PB! Quite happy considering not fresh and no recent speed work. Body working well today - lower back fine. A bit rainy out - muddy in places.

12/01/2008 43:47PB
1. 00:00
2. 16:04
3. 07:46
4. 10:45
5. 09:12

16/02/2010 43:55
1. 08:50
2. 08:10
3. 07:30
4. 10:30
5. 08:55

Running warm up/down (Road) 7:15 [2] 1.4 km (5:11 / km)

Thought a couple of chilled laps around the block would be a good idea.

Static Stretching & Massage (Static) 26:00 [0]

Another good idea - str8 afterwards.

6 PM

Running warm up/down (Road) 25:00 [3] 5.3 km (4:43 / km)
shoes: nike air tri-d kutu

A bit rapid for warm up/down but hey. Esp on the way back where everyone M55 and over got a short cut which left just Dale and me... Dale likes road running.

13:00 WU
12:00 WD

Running hills (Road) 13:00 [4] 2.8 km (4:39 / km)
shoes: nike air tri-d kutu

WSX short hill reps session - lampost pyramid style, jog down recoveries. 4*1, 3*2, 2*3, 1*4 and then same again but backwards...

1) 6:20
2) 6:40

Monday Feb 15, 2010 #

11 AM

Static Stretching & Massage (Static) 33:00 [0]

A bit naughty not doing this stuff last couple of days esp after the sprint races on Sat which I know tighten me up good and proper. Suffered doing it today as a result - like being back to square one on certain stretches but to be fair it wasn't long before they loosened up to what I reckon is the best range of lower body movement I've ever had.

Core Stability (Floor/Standing) 19:00 [1]

This half a workout thing is getting too much of a habit for my liking. Anyway did 4*12, 1*8 fast down fast up narrow grip press ups so probs proper achy triceps 2moz.

7 PM

Running (Road/XC) 1:25:00 [3] 16.0 km (5:19 / km)
shoes: nike air tri-d kutu

Team Monday with Keith and Dr Bone. Steady run around Leigh Woods and Ashton Court. A few hills. Felt pretty good.

Static Stretching & Massage (Static) 5:30 [0]

SMR/static stretching on the glutes only. Straight after running in an effort to solve this lower back niggle once and for all.

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