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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 7 days ending Jun 6, 2010:

activity # timemileskm+m
  Orienteering4 3:47:00 14.54(15:37) 23.4(9:42)
  Running7 2:56:15 160
  Static Stretching & Massage2 27:00
  Core Stability1 20:00
  Total9 7:30:15 14.54 23.4 160
  [1-5]8 7:03:15

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Sunday Jun 6, 2010 #

11 AM

Running warm up/down (XC) 4:45 [2]
shoes: adidas swoop 2 - 2nd pair

Orienteering (Forest) 28:45 [2] ***** 2.9 km (9:55 / km)
shoes: adidas swoop 2 - 2nd pair

Drove out to Paradise to try and cleanly navigate through the really detailed terrain in an attempt to replace the 'I'm useless at o-ing' feeling with something more positive. Trouble was I forgot my map - fortunately there was an old guy there just coming back from the forest and I persuaded him to let me have his. It had a short course that I had never done before (been here a few times but it's the kind of place where that doesn't really help) and I carefully ran it and am happy to report technically perfectly :)

Unfortunately I crunched my ankle again near the end. Not anywhere near as bad as at 10mila but still something I could have done without - not having the best time of it recently. Things were going so well with my troublesome right ankle - went from July 09 to May 10 without turning it at all. Back to unstable again I guess.
3 PM

Running (Road/XC) 40:15 [3]
shoes: nike air tri-d kutu

Titan Dick & Laid Bird Spor&Dic hash around Gardet (2). Ankle seems ok (phew). Ran with moderate effort until the second drink stop and then...

Running (Road/XC) 19:00 [1]
shoes: nike air tri-d kutu

...jogged the rest at pretty much zero effort. Proper tired now.

Saturday Jun 5, 2010 #

10 AM

Running warm up/down (XC/Terrain) 6:30 [2]
shoes: vj supra

Orienteering race (Forest) 1:36:30 [3] **** 9.1 km (10:36 / km)
shoes: vj supra

OK Ravinen long champs. Disaster - really wanted to do well today running against Kjelle the Ravinen team selector. I know sometimes I can be a bit rubbish at orienteering but losing 10mins at number one reminded me that sometimes I can be totally useless. Tried to pull myself together after that but ran off with no energy once again and by 5 I was wondering if I was going to make it.

Missed 3, huge mistake at 7 losing a few minutes. By the long leg to 12 I was walking wherever there was a tough bit of terrain (which was frequently - it wasn't the best area in terms of runnability or interest) or even the slightest of gradients.

The only plus point I can draw from today is that I got another 100mins of exercise under my belt... in proper warm weather.
1 PM

Static Stretching & Massage (Static) 9:00 [0]

Really didn't have the motivation to do this but forced myself as felt quite stiff in the usual places (glutes/calves).

Friday Jun 4, 2010 #

6 PM

Running warm up/down (Road/XC) 22:15 [2]
shoes: adidas swoop 2 - 2nd pair

11:45 - WU
10:30 - WD

Orienteering (Forest) 57:15 [2] ***** 5.6 km (10:13 / km)
shoes: adidas swoop 2 - 2nd pair

Re-ran Flaten Luffarligan course from Aug last year. Pretty sure the physically flat peiod is behind me now but took it really easy what with the KM tomorrow. 2 big misses and 2 small ones - should be totally clean at that speed :(

Thursday Jun 3, 2010 #

12 PM

Static Stretching & Massage (Static) 18:00 [0]

First stretch in three weeks - range of movement hasn't suffered too much but bloody hell was it painful!

Core Stability (Floor/Standing) 20:00 [1]

Ditto core work. Just half a workout to get back into it. 5*12 ff.
5 PM

Running warm up/down (Road/XC) 20:15 [2]
shoes: adidas swoop 2 - 2nd pair

11:15 - WU
09:00 - WD

Running hills (Terrain) 12:45 [3] +160m
shoes: adidas swoop 2 - 2nd pair

5 really steep reps of 32m. Think I felt a little better today than the last couple... but still fairly pap so didn't do too much.

Wednesday Jun 2, 2010 #

6 PM

Running (Road/XC/Terrain) 44:30 [3]
shoes: nike air tri-d kutu

Sweet Meat Underground hash #818 around Grondal (25). Beautiful day for it - spent the first 10mins running rings around everyone else and then the same out of breath/no energy thing as yesterday came on :(

Tuesday Jun 1, 2010 #

6 PM

Running warm up/down (Road/XC) 6:00 [2]
shoes: adidas swoop 2 - 2nd pair

3:00 - WU
3:00 - WD

Orienteering race (Forest/Urban) 44:30 [4] **** 5.8 km (7:40 / km)
shoes: adidas swoop 2 - 2nd pair

Summer series no. 2. Failed to keep up my 100% informal win rate for a number of reasons. First and foremost some other people actually ran the course. Second I was navigating like a beginner (lost time on every control until number 8 then pretty much spiked the rest) and lastly I felt physically awful - I guess the increased amount of hours from last week did proper do me in after all.

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