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Training Log Archive: schnitzer

In the 7 days ending May 6:

activity # timemileskm+m
  Running5 4:30:55 26.28(10:18) 42.3(6:24)
  Orienteering1 1:34:25 7.95(11:52) 12.8(7:23)
  Stretching2 42:00
  Drills2 19:00 0.57(33:36) 0.91(20:53)
  Strength Training2 11:15
  Total6 7:17:35 34.8 56.01
  [1-5]5 6:35:35
averages - weight:85.1kg

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Sunday May 6 #

8 AM

Note
weight:84.8kg

4 PM

Running long (road/xc) 1:28:40 [3] 15.1 km (5:52 / km)
ahr:151 max:165 shoes: inov-8 x-talon 190

Long trail route.

Quite tired and fairly hot out there but good multi-day training. Slow & steady but a definite positive to survive a long trail run regardless.

Left hamstring was complaining a bit, similar to yesterday. No problems from the right calf muscle which is quite frankly a miracle. I won't know for sure until I go faster but more evidence to suggest the lower leg exercises are working.

Saturday May 5 #

10 AM

Running warm up/down (xc) 9:05 [2] 1.5 km (6:03 / km)
ahr:142 max:159 shoes: inov-8 oroc 280 red

Orienteering race (forest) 1:34:25 [4] 12.8 km (7:23 / km)
ahr:165 max:174 shoes: inov-8 oroc 280 red

17/18 Ranking Event 15, Haninge SOK long Rudan, H21 10.9km (16/24)

Just 27:30 faster and I would have won today. Didn't sleep so well the last couple of nights but didn't really feel that. Did a few hills on Wednesday but couldn't really feel that in my legs. The marshes were tough but everybody felt that. I guess that's pretty much where I am right now - my avg HR suggests that I had full energy available.

I don't really have a realistic dream of getting myself as fit as e.g. Filip or Espen but it would be nice if over the next couple of years I could work towards beating these top M50s that honour the M21 course with their presence every so often. That would be great.

I've ran better courses on this area. A little similar to Lidingö a couple of weeks back it was a runner's course but unlike that event on Lidingö there is enough detail to plan it difficult even with all the paths. Certainly at previous LL events on Rudan they've done a better job at getting me lost. Threw away 30s on a slight miss at 10, maybe also a couple of non-optimum route choices but otherwise pretty clean.

Today's ranking points - 34.70...
47.27 25/08/17 start
34.27 21/04/18 before event
33.96 05/05/18 after event
24.00 30/06/18 target

Friday May 4 #

3 PM

Running warm up/down (road) 5:45 [2] 1.0 km (5:45 / km)
ahr:131 max:142 shoes: adidas cc ride

Drills (track) 9:30 [1] 0.49 km (19:23 / km)
shoes: adidas cc ride

Lower legs again, more distance again.

Running (road/xc) 19:05 [3] 3.6 km (5:18 / km)
ahr:148 max:159 shoes: adidas cc ride

Strength Training (outside) 5:30 [1]

10 PM

Stretching (static) 20:00 [0]

I actually felt a right-hand side soleus stretch today. I mean it wasn't an enjoyable experience but my ankle let me take it far enough to actually feel the stretch in my lower calf. Seems like all this ankle rolling and lower leg drills are doing something!

Wednesday May 2 #

1 PM

Running hills (xc) 2:02:45 [3] 16.4 km (7:29 / km)
ahr:151 max:174 shoes: inov-8 x-talon 190

Long hill...
25 reps - 104:35

Gradually worked up the effort throughout. Slowest was rep 3 - 4:20, 2nd fastest was rep 22 - 4:04 and gave it the beans on the last - 3:50.

4:11.0 02/05/18 today's average
4:48.8 21/01/18 best average for 25 reps (major snow)
4:09.3 21/06/17 best average (15 reps)

Tuesday May 1 #

7 AM

Note
weight:85.3kg

4 PM

Running warm up/down (road) 5:40 [2] 1.0 km (5:40 / km)
ahr:128 max:142 shoes: adidas cc ride

Drills (track) 9:30 [1] 0.42 km (22:37 / km)
shoes: adidas cc ride

Lower legs again, bit more distance this time.

Running (road/xc) 19:55 [3] 3.7 km (5:23 / km)
ahr:147 max:163 shoes: adidas cc ride

From track to utegym and then back home.

Strength Training (outside) 5:45 [1]

Stretching (static) 22:00 [0]

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