Training Log Archive: schnitzerIn the 7 days ending Jun 7, 2015:
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Sunday Jun 7, 2015 #
6 PM
Running long (road/xc) 1:44:25 [3] 18.9 km (5:31 / km)
Warmed up over the first 10 mins and then tried to keep it steady, the easy side of steady. You know, the 2.6 side rather than the 3.4 which I normally think of as a steady effort as a result of my reluctance to describe runs as effort level 4. Think I need a heart rate monitor.
Ow, this actually hurt a bit esp over the last 5 km. No particular problems physically (calf did fairly well) just achy all over by the end. Thinking about it, it's been a few years since I ran this far on trails, another step towards 2 hour fitness I guess. Just need to increase the distance to half-marathon, increase the speed to 5 mins/km and add a 7.5 kg pack and I'll be back where I was 5 years ago.
Ow, this actually hurt a bit esp over the last 5 km. No particular problems physically (calf did fairly well) just achy all over by the end. Thinking about it, it's been a few years since I ran this far on trails, another step towards 2 hour fitness I guess. Just need to increase the distance to half-marathon, increase the speed to 5 mins/km and add a 7.5 kg pack and I'll be back where I was 5 years ago.
Friday Jun 5, 2015 #
1 PM
Core Stability 35:00 [1]
9 PM
Static Stretching & Massage (static) 44:00 [0]
Usual routine with extensive attention to calf muscles.
Thursday Jun 4, 2015 #
12 PM
Running hills (xc) 25:45 [3] 2.1 km (12:16 / km) +400m 6:17 / km
10 reps of the ski slope next to the club hut in the glorious sunshine.
7 PM
Running tempo (road/xc) 27:45 [4] 6.0 km (4:38 / km)
Planned to run this steady but over the first couple of minutes my calf felt fine and I felt energetic so ran it basically as hard as I could.
Managed to shave 55 seconds off my PB for this route in early April and no problems at all with the calf so over the weekend my new 19km trail route has the green light.
5 hours of running over the last 7 days - happy.
Managed to shave 55 seconds off my PB for this route in early April and no problems at all with the calf so over the weekend my new 19km trail route has the green light.
5 hours of running over the last 7 days - happy.
Tuesday Jun 2, 2015 #
7 PM
Running warm up/down (xc) 14:45 [2]
Orienteering race (forest) 1:08:08 [4] 8.2 km (8:19 / km)
Summer Series Event No. 1 Nacka Reserve (3/8)
A bit disappointing to have made 3 significant mistakes here, especially as I've run this map so many times. Today however I'm going to claim that I was unlucky with the ones on 9 and 10 because I stubbed my left big toe on some invisible stump going full pelt and flew like Superman. Once back on two feet it really twisted my melon that I was facing N when I had in fact been running E. Spent a few minutes checking if I still had any fluid left in my compass, relocated and continued on the course, a bit shaken up. Of course I messed up the next control as well, as you do.
18 was a proper schoolboy error - stopped to do up my laces.
Physically feeling good, dangerously fast in fact. Mattias Millinger won in 54 something and was running around 1 min per km faster than me on average so pretty happy with that just now.
A bit disappointing to have made 3 significant mistakes here, especially as I've run this map so many times. Today however I'm going to claim that I was unlucky with the ones on 9 and 10 because I stubbed my left big toe on some invisible stump going full pelt and flew like Superman. Once back on two feet it really twisted my melon that I was facing N when I had in fact been running E. Spent a few minutes checking if I still had any fluid left in my compass, relocated and continued on the course, a bit shaken up. Of course I messed up the next control as well, as you do.
18 was a proper schoolboy error - stopped to do up my laces.
Physically feeling good, dangerously fast in fact. Mattias Millinger won in 54 something and was running around 1 min per km faster than me on average so pretty happy with that just now.
Monday Jun 1, 2015 #
1 PM
Core Stability 35:30 [1]
8 weeks into proper training now so have I achieved my short-term goal of sorting out the physical problems? Being fussy about it I haven't because I have the same right calf niggle I've had on and off for a few years now. Looking on the bright side it is the only remaining problem and seems to be very manageable. I think it's about time I adjusted this goal slightly to "gradually increase running hours without my body falling apart".
I'd like to be slightly more fussy about my training plan now. After this 4 week block of 4 hours running per week I'd like to increase to 5-6 hours for the next 4 weeks. Then drop back down to 4 hours per week and increase the training intensity.
I'd like to increase the core strength work to 3 full sessions per week and when I start work again in late August drop that down to simply maintain where I am at that point.
I'd like to be slightly more fussy about my training plan now. After this 4 week block of 4 hours running per week I'd like to increase to 5-6 hours for the next 4 weeks. Then drop back down to 4 hours per week and increase the training intensity.
I'd like to increase the core strength work to 3 full sessions per week and when I start work again in late August drop that down to simply maintain where I am at that point.