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Training Log Archive: schnitzer

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering2 2:30:05 16.28(9:13) 26.2(5:44)
  Running3 2:08:55 14.42(8:57) 23.2(5:33)
  SMR/Stretching1 18:15
  Total4 4:57:15 30.7 49.4
  [1-5]3 4:39:00
averages - weight:83.8kg

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MoTuWeThFrSaSu

Sunday Feb 18 #

8 AM

Note
weight:83.6kg

12 PM

Running long (xc) 1:47:30 [3] 19.8 km (5:26 / km)
ahr:156 max:162 shoes: inov-8 oroc 280 red

Had a couple of hours to myself while Elmin was playing football in Nacka so parked up in Sickla and ran my old route around the Nacka reserve.

This old route became a benchmark test on 15th Nov 2009. I properly rested up for it, ran it hard and managed 85:00. Today was 94:05 and my watch says it is actually 17.3km (had it down as 16.9km).

Saturday Feb 17 #

8 AM

Note
weight:83.2kg

Friday Feb 16 #

7 AM

Note
weight:83.9kg

9 PM

SMR/Stretching (static) 18:15 [0]

Tight, esp calves and hamstrings.

Thursday Feb 15 #

7 AM

Note
weight:84.7kg

Tuesday Feb 13 #

10 AM

Running warm up/down (road/xc) 4:15 [1] 0.7 km (6:04 / km)
ahr:117 max:128 shoes: inov-8 x-talon 190

Orienteering race (forest/parkland) 1:46:50 [3] 18.4 km (5:48 / km)
ahr:155 max:170 shoes: inov-8 x-talon 190

POM Day 4 long, ME 16.6km (39/54)

Well, I'm lying on my hotel room bed so I made it up the stairs obviously. It did take some effort mentally but not as bad as expected - drama queen, no surprise.

What really wasn't expected was that I would make the chasing start. Only by 1 second (yes, really) but still proud of myself.

Got myself around the first hilly section and then through some longer legs. After that something that resembled a pack finally formed and there were 5 or 6 of us. We missed 10 slightly, then 2 of us dropped off and at the start of the butterfly at 11 I went off around my first wing alone. 2 difficult controls followed, I missed the first, circling around losing as much as 1 min but nailed the second and ran off from there with renewed confidence and determination.

Lost another minute missing the first of the second wing then had a gel at the end of the butterfly, about 70 minutes in.

After that it was straightforward and was surprised with how much energy I had left. Before the spectator loop I wasted 30 seconds looking for my control too early and after I drifted off and got stuck behind a barrier of fight.

So my worst technical performance of the week losing approx 4 minutes total. The big plus however is that I got 4 days in a row of quality physical training and didn't come away feeling like I didn't deserve to be running the elite course.

Monday Feb 12 #

9 AM

Running warm up/down (xc) 8:40 [2] 1.5 km (5:47 / km)
ahr:142 max:155 shoes: inov-8 x-talon 190

Orienteering race (forest/parkland) 43:15 [4] 7.8 km (5:33 / km)
ahr:161 max:170 shoes: inov-8 x-talon 190

17/18 Ranking Event 12, POM Day 3 middle, ME 7.1km (57/80)

Yeah, train hard, fight easy. Something that I was kidding myself that I had done. Sure I ran three laps of the reflexbana, did 2 hours of running up and down the same hill in the snow. Trained more hours over the Winter than I have in years but the bottom line in that I am not prepared for running elite at the POM.

I. Ache. Everywhere. Started today at a high intensity regardless of the fatigued feeling warming-up to the start. Lost a minute on number one running up the wrong hill from the start kite. The rest went pretty well, probably another minute lost missing 5 slightly and 15 more than slightly. It was however again, quite straightforward.

I should be able to get through tomorrow's long distance but it will be touch and go whether or not I can actually walk up the 3 flights of stairs to my hotel room afterwards. It was a fair effort today.

Looking back over my Winter's training it seems a bit lacking when it comes to multi-day stamina. Something I will have to rectify over the next month or two.

Today's ranking points - 30.14...
47.27 25/08/17 start
35.27 11/02/18 before event
34.13 12/02/18 after event
24.00 30/06/18 target

Running warm up/down (xc) 8:30 [2] 1.2 km (7:05 / km)
shoes: inov-8 x-talon 190

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