Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 7 days ending Mar 13, 2016:

	activity	#	time	miles		km		+m
	Running	3	2:25:35	12.58		20.25		450
	Orienteering	1	1:09:47	4.35	(16:03)	7.0	(9:58)
	Static Stretching & Massage	4	1:05:15
	Core Stability	2	24:20
	Total	7	5:04:57	16.93		27.25		450
	[1-5]	5	3:59:42
averages - weight:85.5kg

1:31

0:00

» now

Sunday Mar 13, 2016 #

10 AM

Running warm up/down (xc) 3:00 [2]

Orienteering race (forest) 1:09:47 [4] 7.0 km (9:58 / km)

Winter Series No 11 Källbrink (33/50)

Way down, mostly due to losing over 7 mins on the second last control. It's rare I make a mistake like that but I'm not so worried. Just like the other significant mistake I made on number 3 (2 mins) I was doing a map memory exercise. I didn't plan to but I was too busy enjoying running to be wasting time looking at the map.

Felt physically good, back working well and was challenging myself to power up every hill possible (which was obviously not the optimum route on 10!).

Where I was lucky i.e. 11, 12, 13 and 15 I was 11:45 compared to 8:39 totalling the winning split times so not too bad in terms of running speed, for me.

9 PM

Static Stretching & Massage (static) 18:45 [0]

Same as yesterday.

Saturday Mar 12, 2016 #

8 PM

Core Stability (floor) 11:50 [1]

Core coordination session - 2 in a row, on a roll.

Static Stretching & Massage (static) 19:30 [0]

Usual glutes plus full set of static stretches.

Friday Mar 11, 2016 #

2 PM

Running (xc/terrain) 44:10 [3] 5.6 km (7:53 / km)

Same terrain/hills frenzy as 7/10/15, only 25 secs slower in total. Back good for the most of it, started to feel a little ache on a hard, icy trail towards the end of the session.

Running hills (xc) 12:25 [3] 1.5 km (8:17 / km) +150m 5:31 / km

Running hills (terrain) 13:35 [3] 1.25 km (10:52 / km) +175m 6:24 / km

Running hills (xc) 8:30 [3] 0.9 km (9:27 / km) +125m 5:34 / km

Running warm up/down (xc/terrain) 7:00 [2]

Thursday Mar 10, 2016 #

9 PM

Core Stability (floor) 12:30 [1]

Core strength/coordination session.

Sigh, start again. I really didn't want to but when one gets these golden opportunities where one has the chance to look after oneself, one has to take them.

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

Usual glutes plus full set of static stretches. I'm getting quite flexible now, close to the best it's ever been I think. I mean I haven't got my feet behind my head yet but definite progress for sure.

Tuesday Mar 8, 2016 #

3 PM

Running (road/xc) 56:55 [3] 11.0 km (5:10 / km)

Medium trail route, steady-pushing. Back not great but bored with running up and down hills. Half-expected to have to retire but actually it went ok.

Beth ran before me and said I could get away without spikes - don't know which trails she was running on. Often had to slow down, to a walk a few times. Wasn't sharp on the hills unsurprisingly. Good time considering, only 3 minutes or so down on PB pace.

11 PM

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

Usual glutes session.

So out of our family of 5 I am the last one standing. Hugo is skinny but getting better (although I guess there is no guarantee he won't get worse again), the others are waking up every so often to chunder, one in particular can't seem to grab the bucket fast enough.

Monday Mar 7, 2016 #

2 PM

Note
weight:85.5kg

13.3% body fat.

« Earlier | Later »