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Training Log Archive: schnitzer

In the 7 days ending Aug 20:

activity # timemileskm+m
  Running3 1:36:00 10.31(9:18) 16.6(5:47)
  Orienteering1 45:16 3.98(11:23) 6.4(7:04)
  Total3 2:21:16 14.29(9:53) 23.0(6:09)
averages - weight:82.5kg

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Saturday Aug 19 #

7 AM

Note
weight:82.5kg

So finally dipped under 83kg. Definitely the lightest I've been since we've had scales in our house and I think 0.1kg lighter than my lightest ever recorded on AP. Not sure if one set of scales was more accurate than the other but a little irrelevant I guess as there is obv more fat to come off as I still can't see the bottom four of my 6-pack and I would especially like my belly button to revert to being a hole again rather than a crack.
11 AM

Running (road/xc) 29:55 [4] 6.1 km (4:54 / km)
ahr:163 max:172

First 6km or so of my medium trail route. Didn't pace it very well and developed a stitch, tried to breathe it off but on a long downhill it finally got me proper. Maybe I have a new type of bottleneck now in oxygen efficiency, that would be quite cool. It makes sense, I've worked a lot on aerobic/muscle fitness and very recently some running at threshold but my anaerobic fitness, separately, is probably quite poor. A bit too late to head down to the track or do some hill sprints to make any difference for my 5km run on Wednesday!

On the positive side I did manage to run 5sec/km faster than PB pace over the first 4km so I'm definitely close to where I was. Just got to stay focused and be patient.

Running (road/xc) 31:35 [3] 4.7 km (6:43 / km)
ahr:143 max:151

Gave the stitch a few minutes then jogged the rest of the route.

Just realised that I have in 2017 already run more hours than in 2016. Difference.

Wednesday Aug 16 #

10 AM

Running warm up/down (xc) 3:30 [2] 0.5 km (7:00 / km)
ahr:131 max:146

Orienteering race (forest) 45:16 [4] 6.4 km (7:04 / km)
ahr:161 max:169

LL Event Nacka 5.5km (4/21)

Another double rest day and turned up quite fresh today, a good physical feeling in the forest. Technically ok, would have been good without losing around 2mins at 9. Had a good plan, was right on it but obviously didn't know it well enough and got confused by some unmapped green. A fairly large circle around making sure and I was on my way again. Also lost a minute at 6 drifting up the hill, guessing without any plan.
4 PM

Running warm up/down (xc) 9:55 [2] 1.5 km (6:37 / km)

Running tempo (xc) 13:10 [4] 3.0 km (4:23 / km)
ahr:166 max:169

Still felt pretty fresh after the o-ing so decided to knock out another short, sharp session continuing prep for my 5km park run next Wed.

It went ok but not completely to plan. I just couldn't seem to get enough oxygen in and sure enough with 0.5km to go I developed a stitch. This has happened before on the second run of the day, a weakness of mine. Managed to finish it though and still confident of going under 4mins/km next week as the course is virtually flat, very different from the trails around here.

Running warm up/down (xc) 7:55 [2] 0.8 km (9:54 / km)
ahr:132 max:145

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