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Training Log Archive: schnitzer

In the 7 days ending Jun 8, 2008:

	activity	#	time	miles		km		+m
	Orienteering	3	3:56:48	17.9	(13:14)	28.8	(8:13)	995	67 /	81c	82%
	Cycling	4	2:21:25	32.47	(4:21)	52.26	(2:42)	315
	Running	3	2:01:20	15.35	(7:54)	24.7	(4:55)
	Strength Training	3	1:31:30
	Core Stability	3	31:30
	Rowing	2	17:12	2.49	(6:55)	4.0	(4:18)
	Total	7	10:39:45	68.2		109.76		1310	67 /	81c	82%
averages - weight:85.9kg

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Sunday Jun 8, 2008 #

Event: HOC National Event, Brown Clee

Orienteering race (Forest/Moorland) 2:14:13 [3] **** 14.8 km (9:04 / km) +545m 7:40 / km
spiked:26/30c

Brown Clee. Shouldn't have done this. My ankle was in bits on the way to the start and hurt a lot for the duration. It's probs summit to do with crunching it 4 weeks ago i.e. since then it's been a bit weak and other parts of the ankle compensating are now overused. Anyway started off quite slow to ensure I got around but by the climb up the hill to 10 I was knackered. Just survived the rest of the course. Gutted to be over 40mins down but then a comparison suggests that it was still a fairly respectable time. Only one big mistake at 8 - thought I was in contact all the way into the circle, obviously not.

Big up Mark 'better than new' Bown who is now officially the king of the Monday night run club. Beat me (annoyingly by 6secs in the sprint) in all three races and finished the highest in the UK Cup final standings - good work me old fruit.

M21E - Splits

Saturday Jun 7, 2008 #

Running warm up/down (XC) 10:15 [2] 2.0 km (5:08 / km)

Orienteering race (Urban) 18:25 [4] ** 2.9 km (6:21 / km) +50m 5:51 / km
spiked:12/14c

Shrewsbury. Not a bad run really, got a bit confused on route to 2 and ran the wrong side of the bus shelters near 5.

Running warm up/down (XC/Road) 6:00 [2] 1.0 km (6:00 / km)

Cooling down with Paul C.

Orienteering race (Forest/Heathland) 55:30 [4] **** 6.1 km (9:06 / km) +270m 7:27 / km
spiked:17/25c

Weston Heath. Terrible run. Throwing away time all over the shop, almost 10mins in total. Right ankle was hurting quite a bit before I started for some reason, left knee not too good either. Tripped over a ruined fence down the reentrant out of 15. Indigestion from lunchtime leftover chili didn't help matters. An afternoon to forget.

Friday Jun 6, 2008 #

Event: GBR WOC Selection Races (Middle and Sprint)

Cycling warm up/down (Road) 14:15 [2] 5.9 km (2:25 / km) +10m 2:24 / km

To gym.

Rowing warm up/down (Indoor) 8:30 [2] 2.0 km (4:15 / km)
weight:86.2kg

Usual routine - SMR, static stretching and re-warm up.

Core Stability (Floor) 7:30 [2]

Noticed yesterday that my glutes were feeling it after going thru my new core routine twice on Wed so only went thru once today. Don't want any tired bits tomorrow.

Strength Training (Cables) 45:00 [2]

4*20, 15+5...

RF - Y5
SF - G3
LP - R5

3*20, 2*10+10 OP - Y1
5*20 BR
5*20 KR

Finished off Wednesday's workout with lots of balance stuff in between sets.

Cycling warm up/down (Road) 24:45 [1] 6.3 km (3:56 / km) +95m 3:39 / km

From gym - made no effort at all, pushed bike up BVR. Want to be totally fresh for tomorrow.

Thursday Jun 5, 2008 #

Cycling warm up/down (Road) 14:45 [2] 6.0 km (2:28 / km)

To Ashton Court.

Orienteering race (Parkland/Forest) 28:40 [4] *** 5.0 km (5:44 / km) +130m 5:04 / km
spiked:12/12c

Ashton Court. Didn't feel all that great tonight - a bit heavy and some shin numbness. Not that it slowed me down significantly. Bit disappointed not to be under 5mins/km on an easy area that I know well but there were one or two around the green route choices.

Running (XC) 18:20 [2] 2.8 km (6:33 / km)

Collecting yellow course controls with Tim.

Cycling warm up/down (Road) 16:55 [2] 6.0 mi (2:49 / mi)

From Ashton Court.

Wednesday Jun 4, 2008 #

Cycling warm up/down (Road) 15:45 [1] 5.9 km (2:40 / km) +10m 2:39 / km

To gym, dunno why, couldn't really be ar5ed to do anything.

Rowing warm up/down (Indoor) 8:42 [2] 2.0 km (4:21 / km)
weight:85.8kg

Actually felt quite motivated once I got there. Full sets of SMR and static stretching, then another warm up on a Concept2.

Core Stability (Floor) 16:00 [2]

Same as Monday but did the routine twice.

Strength Training (Cables) 15:00 [1]

4*20, 10+10 CF - G7
4*20, 12+8 BF - G4

That's where the motivation ended unfortunately. Aw well, finish off tomorrow.

Cycling warm up/down (Road) 17:05 [2] 6.3 km (2:43 / km) +95m 2:31 / km

From gym.

Tuesday Jun 3, 2008 #

Running long (Road/XC) 58:22 [3] 12.6 km (4:38 / km)

Same route as last Thursday. Steady to and from Leigh Woods (around Downs)...

1) 29:17
2) 29:05

...with...

Running tempo (XC) 28:23 [4] 6.3 km (4:30 / km)

...tempo section thru Leigh Woods, along the towpath and up Nightingale Valley in the middle.

Thru Leigh Woods & along towpath: 5.47km @ 4:05mins/km
Up Nightingale Valley: 0.85km & 85m @ 7:02mins/km

Very happy with my run tonight. Very happy with how much better I felt at every point in the run compared to last Thursday. Even now I feel like I could do it again, last week I was pooped afterwards. Very happy with only needing one day off from cardio exercise after 9 days in a row to feel this good.

Extreemly happy with how my knee felt. Only got a slight complaint after 80mins - it's got so much better over the last week or so. Looking back thru my log it's difficult to pin-point what could have made it better as I had quite an unusual week...

1. New balancing exercises to make my knees/ankles stronger.
2. New SMR routine and loads more static stretching.
3. Improved composition (approx 2kg lighter).
4. Three leg workouts instead of the normal one or two.
5. Nearly 18hours of training.

Logically the balancing exercises make my joints stronger and more able to deal with any muscle imbalance and the SMR and stretching reduces any imbalance so that could be it. Maybe then my Xmas day crash wasn't directly responsible or was just a catalyst for problems I was gonna get anyway. Obv being lighter is gonna help. Strength exercises could be helping too. I seriously hope it's not 18hours of training that is making my knee better cause I don't plan on repeating that too often!

Monday Jun 2, 2008 #

Cycling warm up/down (Road) 13:45 [2] 5.9 km (2:20 / km) +10m 2:19 / km

To gym.

Core Stability (Floor) 8:00 [2]
weight:85.6kg

After the usual SMR/static stretch stuff finally started on the prescribed core exercises. 1*20...

March
Bridge
Cobra

Strength Training (Barbell/Bench) 31:30 [2]

Finished off yesterday's workout...

3*20, 15+5, 10+10 IP - 25kg
5*20 LP - 10 (reverse grip to give my tight lats a rest)
4*20, 15+5 FP - 30kg
3*20 KR
3*20 BR

...with more balance stuff in between sets. Was gonna do one last leg workout b4 the races this weekend but have finally run out of steam. Need rest and recovery.

Cycling warm up/down (Road) 24:10 [1] 6.3 km (3:50 / km) +95m 3:34 / km

From gym. Couldn't face cycling up BVR today either.

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