Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schnitzer

In the 7 days ending Feb 7, 2010:

activity	#	time	miles		km		+m
Orienteering	3	4:23:02	23.92	(11:00)	38.5	(6:50)	425	48 /	67c	71%
MTB Orienteering	1	3:51:47	28.33	(8:11)	45.6	(5:05)		11 /	12c	91%
Running	4	2:28:05	16.84		27.1		425
Static Stretching & Massage	6	2:07:30
Cycling	2	1:48:15	13.98	(7:45)	22.5	(4:49)
Core Stability	2	1:19:30
Total	13	15:58:09	83.08		133.7		850	59 /	79c	74%
[1-5]	8	13:50:39

6:32

0:00

» now

Sunday Feb 7, 2010 #

Event: Open5 South Pennines

10 AM

Cycling warm up/down (Road/XC) 31:15 [1] 7.5 km (4:10 / km)

21:00 WU
10:15 WD

Orienteering race (Moorland) 1:50:46 [3] *** 16.7 km (6:38 / km)
spiked:11/15c shoes: adidas swoop 2 - 2nd pair

Open 5 run stage. Only real problem was 22 where I ran across the moor from 21 on a rough bearing, got insecure and started trying to relocate too early on a load of paths and ruined walls that it took a while to make sense of. Was running well, just a little tiredness in the abductors from yesterday's fast as poss hard surface exploits. Cleared the stage just a few mins down on Dan Halliday.

http://www.mapmyrun.com/run/united-kingdom/oxenhop...

Transition - 4:38.

MTB Orienteering race (Urban/Moorland) 3:51:47 [2] ** 45.6 km (5:05 / km)
spiked:11/12c

Open 5 MTB stage. Was going fine (maybe should have left 11 seeing as the map specifically stated 'very boggy and rutted track' but it wasn't too bad) until a total moment of madness when I accidentally rode past the bridleway to 10 and instead of going back changed my plan completely (with 65mins left) and carried on another 5km to 20 dropping 150m in the process. Then with the pressure on knowing I was tiring accidentally rode past the bridleway I wanted again but this time didn't realise. Cheated once or twice getting back on track wasting valuable time but really it was already too far gone. Finished 47 minutes late and therefore lost all points :(

My original plan even coming back slightly late wudda got me 2nd place overall... instead I came 165th i.e. last. Looking on the bright side I'm not injured and that was some serious exercise!

http://www.mapmyride.com/route/gb/Haworth/25712656...

11 PM

Static Stretching & Massage (Static) 19:00 [0]

Shortened version of the usual routine.

Saturday Feb 6, 2010 #

Event: Carlisle Nopesport Urban O League

12 PM

Running warm up/down (Road) 9:00 [2]
shoes: nike air tri-d kutu

Orienteering race (Urban/Parkland) 47:16 [4] **** 6.8 km (6:57 / km)
spiked:18/30c shoes: nike air tri-d kutu

Carlisle. Good course - not overly technical but not piss easy. Planning where to cross the big roads was pretty obvious. No proper trick questions. No huge mistakes just lots of hesitations (6, 19, 23, 26, 30), a few route choice errors (8, 13, 15, 17), a couple of very small misses (5, 27) and a comedy 270 degree spin at the start in front of everyone lol! Found it difficult to keep my fast pace up all the way and had to get rid of a stitch once or twice but considering how much speed work I have done this Winter so far i.e. none quite pleased with it. Lower back ok.

9 PM

Static Stretching & Massage (Static) 28:00 [0]

Usual stuff.

Friday Feb 5, 2010 #

11 AM

Running tempo (Road) 49:05 [1] 8.6 km (5:42 / km) +90m 5:25 / km
shoes: nike air tri-d kutu

Same route as 26/01/10 afternoon but backwards. Really enjoyable slow jogging - no effort whatsoever.

5 PM

Core Stability (Floor/Standing) 41:00 [1]

5*10, 2*7, 2*6 slow down fast up narrow grip press ups.

Thursday Feb 4, 2010 #

10 PM

Static Stretching & Massage (Static) 31:00 [0]

Been a bit slack last couple of nights with this stuff - gotta keep everything loose and carry on extending the range of movement. Hopefully the addition of massaging around the hips will solve the lower back tightness problems - def feels like it is releasing something.

Wednesday Feb 3, 2010 #

12 PM

Static Stretching & Massage (Static) 10:00 [0]

Time spent solely on massaging/static stretching glutes/hips in an effort to free up my lower back.

1 PM

Running warm up/down (XC) 21:30 [2] 3.7 km (5:49 / km) +110m 5:04 / km
shoes: adidas swoop 2 - 2nd pair

12:15 WU
09:15 WD

Orienteering long (Open Fell) 1:45:00 [3] **** 15.0 km (7:00 / km) +425m 6:08 / km
spiked:19/22c shoes: adidas swoop 2 - 2nd pair

Enjoyed my night riding session on Askham Fell so much I went back today and re-ran my course (backwards from number 11) from the Lakes 5 2002. Had some fun (not a lot) trying to find a few boulders - scratching for features doesn't quite say it. Lots of ice, some marshy tussocky bits and on the plus side a lot of lightning fast bits (bracken is well dead at the mo) but I mostly took it steady... similar to Sunday.

Tuesday Feb 2, 2010 #

12 PM

Static Stretching & Massage (Static) 8:00 [0]

Running tempo (Road) 31:45 [4] 7.3 km (4:21 / km) +125m 4:00 / km
shoes: nike air tri-d kutu

Same route as 22/01/10 but backwards. Meant to take this steady but in a complete contrast to the double whammy last Tuesday felt a bit pap and my breathing was all over the shop as if I was running at threshold - maybe went out a bit too fast. Was struggling with lower back pain as well :( Anyway wasn't enjoying it so at the split point stopped for a couple of mins and...

Running tempo (Road) 36:45 [2] 7.5 km (4:54 / km) +100m 4:36 / km
shoes: nike air tri-d kutu

...took the rest easy. It was nice running in the snow if a bit chilly.

7 PM

Cycling (Road/XC/Terrain) 1:17:00 [1] 15.0 km (5:08 / km)

And so this year's cross-training adventures begin. Alan lent me his old bike (the same quality Giant he lent me last time I cycled - on the 11th Feb last year according to my log!), a friend of his lent me a bright light for me lid and I warmed myself up nicely for this Sunday's Open 5 in the good company of Alan and several other Team Tuesday victims. There was quite a bit of ice about and I wanted my Mummy once or twice but overall I had a ball. Lots of rest not included in the time, got the heart rate up a little on the big hill at the beginning but apart from that very low intensity which was good cos my legs were tired from earlier.

Monday Feb 1, 2010 #

5 PM

Core Stability (Floor/Standing) 38:30 [1]

Did 9*13 fast down fast up normal grip press ups.

11 PM

Static Stretching & Massage (Static) 31:30 [0]

Usual stuff.

« Earlier | Later »