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Training Log Archive: schnitzer

In the 7 days ending Jan 23, 2011:

activity	#	time	miles		km		+m
Running	3	3:31:45	22.18		35.7		350
Orienteering	3	2:59:45	8.7		14.0
Walking	1	42:30	2.98	(14:15)	4.8	(8:51)
Core Stability	1	42:00
Static Stretching & Massage	1	26:00
Total	7	8:22:00	33.86		54.5		350
[1-5]	7	7:56:00

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Saturday Jan 22, 2011 #

12 PM

Running warm up/down (Road/XC) 57:35 [2] 10.4 km (5:32 / km)
shoes: adidas swoop 2 - 2nd pair

29:25 - WU
28:10 - WD

Running hills (XC) 26:10 [3] 4.5 km (5:49 / km) +350m 4:11 / km
shoes: adidas swoop 2 - 2nd pair

10*0.9km & 35m. Second go at the session I did on 12th Dec. Started off steady and tried to do every rep at the same speed apart from the usual lighting of the touch paper on the last - measured heart rate 180 at the top. Good to know I can still get up there. Ups...

1-9) 2:40
10) 2:10

Running hills (XC) 22:00 [2] 4.5 km (4:53 / km)
shoes: adidas swoop 2 - 2nd pair

Downs...

1) 2:15
2) 2:15
3) 2:10
4) 2:15
5) 2:10
6) 2:10
7) 2:10
8) 2:05
9) 2:05
10) 2:25

Really hard and slippy out there now, but no sheet ice on the hill itself fortunately. My previous pair of Swoops rubbed my left ball quite a bit, ouch.

Thursday Jan 20, 2011 #

1 PM

Running long (Road/XC/Terrain) 1:42:00 [2] 16.3 km (6:15 / km)
shoes: adidas swoop 2 - 2nd pair

Thanks to a few days with a positive temperature parts of roads and pavements are now visible around Stockholm. This has also had an effect around the forest too and today I was more or less continuously running around my Nacka Reserve long route. Not saying it was runnable, just more runnable than it was - the snow is a lot more compact, so sink has been replaced with slip. However I don't think it will last, a very light snow shower greeted me over the last half hour, here we go again.

Seem to be wearing out my latest pair of Swoops pretty quick so dusted the cobwebs off the previous pair to proper finish them off.

1) 13:45 (2.5km)
2) 31:45 (4.5km)
3) 29:45 (4.4km)
4) 13:45 (2.4km)
5) 13:00 (2.5km)

Last ran: http://www.attackpoint.org/viewlog.jsp/user_3361/p...

Wednesday Jan 19, 2011 #

8 AM

Orienteering (Urban/Forest) 12:00 [2] ***
shoes: adidas swoop 2 - 3rd pair

Putting controls out for today's LL event organised by Nick. Nick had designed the courses so that it was very easy to put them out whilst driving around the area. He drove, I put them out.

Running (Road) 4:00 [2]
shoes: adidas swoop 2 - 3rd pair

Putting out the 'signs' (it's traditional at smaller events to just put kites by the relevant road junctions).

12 PM

Orienteering race (Urban/Forest) 58:15 [1] *** 5.4 km (10:47 / km)

After multiple near crashes running around the icy roads in Swoops earlier I decided to just walk the A course as fast as I could in mountain boots for comedy value. Turns out my walking pace is quite competitive amongst Swedish M70's. Saying that, I did hang the controls.

Orienteering (Urban/Forest) 12:00 [2]

Collecting in controls, pretty much the reverse of putting them out.

Tuesday Jan 18, 2011 #

6 PM

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

SMR on glutes pointless now in just 3 recent sessions - no tightness anymore. Wish I could say the same for adductors and calves.

Range of movement starting to improve as well.

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

Good session, lots of effort.

8*12, 1*8 press ups.

Monday Jan 17, 2011 #

7 AM

Walking (Road/XC) 42:30 [1] 4.8 km (8:51 / km)

Fast walk over to Nick's, really tried to stay upright (well greasy this morning) - managed it.

C • Two feet 6

9 AM

Orienteering (Forest) 1:37:30 [2] 8.6 km (11:20 / km)
shoes: adidas swoop 2 - 3rd pair

Mass start training on a 10mila training map with Nick & the Farsta kiddies. Really tried to stay upright - failed, landed right on my arse.

Lots of deep snow in the block and the big tracks were tough as well - it seems nobody goes walking in that wood so really good strength session all in all.

I wasn't quite strong enough (but I wasn't putting loads of effort in, couldn't really, was tired from yesterday) to keep up with the front-runners but they were only about a minute ahead by number 10. Then on the long leg to 11 I chose a bad route and chose the wrong path at a couple of junctions, really switched off. Did the same at another path junction on route to 14 and on the run-in as well. Hmm, give up.

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