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Training Log Archive: schnitzer

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running3 2:15:40 11.37(11:56) 18.3(7:25) 400
  Orienteering2 1:58:00 8.76(13:28) 14.1(8:22)
  Core Stability1 15:30
  Strength Training1 14:00
  Static Stretching & Massage1 10:00
  Balancing1 8:00
  Dynamic Stretching1 2:00
  Total6 5:03:10 20.13 32.4 400
  [1-5]5 4:37:10
averages - weight:89.3kg

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Saturday Nov 9 #

10 AM

Running warm up/down (road/xc) 16:15 [2] 2.5 km (6:30 / km)
ahr:134 max:147 shoes: inov-8 oroc 280 red - new pair

Orienteering race (forest) 53:45 [3] 6.4 km (8:24 / km)
ahr:154 max:165 shoes: inov-8 oroc 280 red - new pair

Tullinge SK middle Brosjön, H21 4.9km (22/30)

Last national event of the Stockholm Autumn season for me so would have liked to have had a good run. Nevermind.

Positive to have run 3 days in a row however, ankle just about coping with that.

Running warm up/down (road/xc) 7:30 [2] 1.2 km (6:15 / km)
ahr:134 max:141 shoes: inov-8 oroc 280 red - new pair

Friday Nov 8 #

11 AM

Orienteering (forest) 1:04:15 [2] 7.7 km (8:21 / km)
ahr:140 max:154 weight:89.3kg shoes: inov-8 oroc 280 red - new pair

(14.4, 58.8, 44.0, 14.3)

Benchmark terrain route 2...
1. 55:10

Still taking a map, still getting lost.

Back on the naproxen - knee definitely happier.

Thursday Nov 7 #

3 PM

Running hills (xc/terrain) 42:10 [3] 4.3 km (9:48 / km) +400m 6:42 / km
ahr:154 max:169 weight:88.9kg shoes: inov-8 oroc 280 red - new pair

(14.3, 58.9, 44.1, 14.3)

Hills route...
1. 36:15 (17:40, 18:35)

Once again without anti-inflammatory medication - not sure it's such a good idea, feels less comfortable in general knee-wise I think. I suppose I better do what the good doctor says.

Wednesday Nov 6 #

4 PM

Strength Training (indoor) 14:00 [0]

08:00 knee
06:00 ankle

Dynamic Stretching 2:00 [0]

6 PM

Balancing (floor) 8:00 [1]

Core Stability (floor) 15:30 [1]

Static Stretching & Massage 10:00 [0]

Tuesday Nov 5 #

7 PM

Running (xc/terrain) 1:09:45 [3] 10.3 km (6:46 / km)
ahr:156 max:170 weight:89.8kg shoes: inov-8 oroc 280 red - new pair

(14.5, 58.7, 44.0, 14.2)

Reflexbana...
1. 57:20 (14:50, 17:50, 24:40)

Another test without naproxen today. To start with the knee was a bit uncomfortable but soon settled, ankle fine. Towards the end however both started to complain. The good news is that there were no LH-side problems, at any time. All quite positive really considering the high-level of effort.

Pushed hard and took 1:40 off from last week's time which itself was nearly 5 minutes quicker than anything before it post-accident. Such times are (at a push) comparable with Winter 2017/18...

Date, Time, AHR, MHR, Weight
05/11/19 42:30 156 170 89.8
11/11/17 45:35 159 170 82.8

It's a little difficult, sometimes I wish I was the sort of person that ran a 5km park run every Saturday. Time adjusted because it is 350m longer now, weight adjusted because I used to get on the scales after breakie, now b4 exercise. No idea what to do with the ahr but sure it's high in 2017 because I wasn't training regularly at the time - only 8 hours in Oct 2017 compared to 15 this year.

Good enough for a rough idea however, I'm obviously not in bad shape but too heavy for sure.

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