Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 7 days ending Feb 20, 2011:

activity

time

miles

Running

6:37:10

45.92

(8:39)

73.9

(5:22)

Orienteering

1:56:15

7.58

(15:20)

12.2

(9:32)

Walking

40:00

3.04

(13:08)

4.9

(8:10)

Static Stretching & Massage

35:30

Core Stability

22:00

Total

10:10:55

56.54

91.0

[1-5]

9:35:25

3:17

0:00

» now

Sunday Feb 20, 2011 #

11 AM

Running (Road/XC) 1:12:00 [2] 13.6 km (5:18 / km)
shoes: adidas swoop 2 - 1st pair

38:00 (7.1km) - there (got a bit lost)
34:00 (6.6km) - back

Orienteering race (Forest) 1:17:45 [3] ***** 6.6 km (11:47 / km)
shoes: adidas swoop 2 - 1st pair

I was worried that this might be another urban downgrade because of the 'big snow' but was pleasantly surprised - it turned out to be a proper orienteering course. Lots of no choice but run through the block legs and the snow was around a foot deep on average. There were tracks left by previous competitors but they hadn't made much of a dent in it, can't imagine many other people did the long course.

Made a huge combination mistake on the first taking a really bad 'long way around' route and then missed the control once near the circle. Missed number 5 badly as well totalling a guess of around 5 mins lost.

Never really felt tired at any point which I hope means that my boring powder stomping sessions are doing some good work. Also happy with 2.5 hours total running in one session (my longest this Winter so far) - about time I started doing some proper distance sessions.

9 PM

Static Stretching & Massage (Static) 25:30 [0]

Core Stability (Floor/Standing) 22:00 [1]

Hmm, the only motivation I could find to do this was the thought of not having any red in my bar chart for this week. Found it real tough as well so only did half a workout. Should have done this on my rest day on Thu instead of on the day I did my longest run of the Winter so far. Live and learn (or not).

5*13 press ups.

Saturday Feb 19, 2011 #

2 PM

Running (Road) 7:30 [2] 1.4 km (5:21 / km)
shoes: adidas swoop 2 - 1st pair

3:30 WU
4:00 WD

Running (Road/XC/Terrain) 55:30 [2] 10.0 km (5:33 / km)
shoes: adidas swoop 2 - 1st pair

Standing Ovation Absolut hash #608 from Skarpnack (14). Nice to have a hash trail laid from my home town. Even nicer for the trail to venture into the forest for a bit.

Friday Feb 18, 2011 #

6 PM

Running long (Road/XC) 1:24:10 [2] 16.3 km (5:10 / km)
shoes: adidas swoop 2 - 1st pair

RHFW, usual pack. Felt fresh after a rest day - heart/lungs seemed to be doing no more work for a faster pace than earlier this week. All good.

Wednesday Feb 16, 2011 #

10 AM

Walking (Road/XC) 40:00 [1] 4.9 km (8:10 / km)

Had to get over to Nick's for a lift to the LL event so couldn't resist the temptation of saving some money. Besides, I've been neglecting my walking training recently!

12 PM

Orienteering race (Urban/Forest) 38:30 [3] *** 5.6 km (6:53 / km)
shoes: adidas swoop 2 - 1st pair

That was some hard work, mostly running on roads, very easy nav. Lungs were willing but body was weak unfortunately which is hardly surprising seeing as this is the first time this Winter I've run 4 days in a row. First time this Winter I've properly crashed as well but no major damage, bruised elbow at the most.

Tuesday Feb 15, 2011 #

6 PM

Running long (Road/XC) 1:29:45 [2] 16.3 km (5:30 / km)
shoes: adidas swoop 2 - 1st pair

Usual RHFW, usual pack. Had a moment a few kms in where I felt like I was running out of energy but kept going and felt better. Think I need to eat more.

Ankle/foot tendonitis slowly getting better but just like yesterday, strangely less painful when I'm actually running.

Monday Feb 14, 2011 #

5 PM

Running long (Road/XC) 1:28:15 [2] 16.3 km (5:25 / km)
shoes: adidas swoop 2 - 1st pair

Man it is chilly at the mo. Last night before I went to bed it was -23 apparently (got to be a mistake surely). Midday today it was -12 with -18 wind chill. It's so cold that tiny icicles form on your nostril hairs when you breathe in.

Enjoyed my run today, felt good, even forgot I had a heavy pack occasionally. The council workers have really kicked ass clearing all the snow off the footpaths (they even did the off-road section) - it's almost flat now.

My ankle/foot has been feeling painful all day but no problems out running so looks like the calf massage/stretching last night and prior to running did the trick. The cause of the problem is sorted, just give it a few days now and the pain should go.

10 PM

Static Stretching & Massage (Static) 10:00 [0]

Session on just the calves, to make sure things get back to normal.

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