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Training Log Archive: schnitzer

In the 7 days ending Jan 31, 2010:

activity # timemileskm+m
  Running5 5:36:55 31.75 51.1 1175
  Stretching (static) & Massage5 2:14:00
  Orienteering1 1:35:01 7.95(11:57) 12.8(7:25) 34517 /23c73%
  Core Stability2 1:01:00
  Total10 10:26:56 39.71 63.9 152017 /23c73%
  [1-5]7 8:12:56

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MoTuWeThFrSaSu

Sunday Jan 31, 2010 #

12 PM

Running warm up/down (Road/XC) 17:30 [2]
shoes: vj supra

13:30 WU
04:00 WD

Orienteering race (Forest/Moorland) 1:35:01 [3] **** 12.8 km (7:25 / km) +345m 6:32 / km
spiked:17/23c shoes: vj supra

I miss Stockholm.
6 PM

Stretching (static) & Massage (Static) 28:30 [0]

Usual SMR and lower body static stretch routine.

Saturday Jan 30, 2010 #

3 PM

Running tempo (Road/XC) 57:05 [1] 9.6 km (5:57 / km)
shoes: nike air tri-d kutu

Proper chilled out loosener.

Friday Jan 29, 2010 #

Note

The end of an era... hopefully I am now a member of BOK! Not that they had any say in it, I just cheekily changed it from WSX when I renewed my BOF membership.

So Keith (are you doing the JK?) - stop being ill, Matt - stop being injured, and Tim - stop being lost. All I need to do is stop being slow. Oh, and buy a compass maybe.
1 PM

Core Stability (Floor/Standing) 22:00 [1]

Only did half a workout today - felt a bit tired. Decided to start varying the press ups, did 4*10, 1*7 slow down slow up wide grip.

Thursday Jan 28, 2010 #

11 AM

Running long (XC/Terrain) 3:11:45 [2] 26.3 km (7:17 / km) +990m 6:08 / km
shoes: adidas swoop 2 - 2nd pair

Same route as 01/03/09. Simply awesome views...

http://www.facebook.com/album.php?id=144673&id=614...

1) 47:45 - 7.07km & 355m - Wasdale Pike
2) 28:45 - 3.89km & 090m - Harrop Pike
3) 36:30 - 3.91km & 260m - Artlecrag Pike
4) 13:45 - 1.93km & 065m - Selside Pike
5) 22:15 - 2.47km & 160m - High Wether Howe
6) 42:45 - 7.05km & 060m

http://www.mapmyrun.com/run/united-kingdom/shap/47...
11 PM

Stretching (static) & Massage (Static) 30:00 [0]

Usual lower body SMR plus static stretches.

Wednesday Jan 27, 2010 #

11 PM

Stretching (static) & Massage (Static) 39:00 [0]

Quality session. Managed to find some tight bits SMRing the glutes tonight but only on the second go. Maybe I need to pump up the medicine ball a bit for a harder massage. Thing is it's too hard for the adductors as it is - need a foam roll to massage them with. Left calf needed significantly more work than the right which makes sense as it felt a bit tight last night after the road run - shudda done a session like this then as well. I guess it's logical that post exercise massage and stretching is more important the harder the surface and the higher the intensity. Oh well, learning.

Tuesday Jan 26, 2010 #

12 PM

Running tempo (Road/XC/Terrain) 33:05 [3] 6.6 km (5:01 / km) +95m 4:41 / km
shoes: adidas swoop 2 - 2nd pair

Wow, felt really good. Ran off the road wherever it was possible.

http://www.mapmyrun.com/run/united-kingdom/penrith...
4 PM

Stretching (static) & Massage (Static) 11:00 [0]

Usual blah blah.

Running tempo (Road) 37:30 [3] 8.6 km (4:22 / km) +90m 4:09 / km
shoes: nike air tri-d kutu

So double whammy intensive tempo action today. This afternoon was probs a bit more effort than earlier but breathing felt easy and in control so well under threshold. It always amazes me how fast you can run on roads with what seems like not much effort.

http://www.mapmyrun.com/run/united-kingdom/shap/69...

Monday Jan 25, 2010 #

6 PM

Stretching (static) & Massage (Static) 25:30 [0]

Added glute/adductor/calf SMR into the routine again - felt like I was wasting my time as couldn't find any painful/knotted bits in the glutes and not much in the calves either. Even the adductors weren't too bad and they've always been the most painful. I guess that's the result of a few days proper stretching. Wish I had the same motivation for stretching as I do for running.

Core Stability (Floor/Standing) 39:00 [1]

Did 8*12, 1*10 fast down fast up normal grip press ups. Wish I had the same motivation for core/balance as I do for running.

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