Training Log: FW
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||2|| 1:31:28|| 7.63||(11:59)|| 12.28||(7:27)|| 565||14 /||17c||82%|
| ||Running||3|| 57:30|| 4.78||(12:01)|| 7.7||(7:28)|| 325|
| ||Physio Exercises||1|| 10:00|
| ||Stretching||1|| 10:00|
| ||Total||4|| 2:48:58|| 12.41|| 19.98|| 890||14 /||17c||82%|
| ||[1-5]||3|| 2:28:58|
At Physio this morning. Injury almost certainly caused by racing/poor prep/imbalance.
JC noted that my left calf muscle in 3/4 size of right , so certainly part of the issue.
Area on inflammation 4C warmer than other right side, not good, but no signs of stress fracture, so that's a positive.
Plan is to completely rest untill no pain and then a suitable strengthening program to get rid of imbalances.
Ankles/tendons in complete agony this morning. Going to see physio. Not good.
Running 9:30  2.0 km (4:45 / km) +25m 4:28 / km
Morning shakeout. Legs feel good, ankle a bit sore, will tape.
Running 25:00  2.0 km (12:30 / km) +300m 7:09 / km
Long steep warm up
Orienteering 1:01:22  *** 7.88 km (7:47 / km) +375m 6:17 / km
LOC Long - Technically fine. 45s at 1, 1mins at 8, a few routechoice errors, nothing too major.
Physical I felt fine for first half and then died, maybe a bit dehydrated, drank from river half way round which helped. Walked alot of the uphills in second half as I was dead. Fitness definitely taken a hit recently :(.
Taped ankle which was fine untill tape came loose.
8mins off lead, could have definitely been closer to that if I was running more quickly
Not a single mistake in winsplits, lost more time on downhills, due to ankle,but good to see no major mistakes. :)
Running 3:00  0.5 km (6:00 / km)
Very short cool down
Running 6:00  1.0 km (6:00 / km)
Orienteering 30:06  4.4 km (6:50 / km) +190m 5:38 / km
LOC Middle - Nav good to 8, one 30s wobble. After that legs and head just stopped working. Head felt very tired and ankle a tad sore. Shoes are very worn on inside which is bad.
Legs never got.going, never felt like I was running, not a suprise though, as I have hardly run this week.
Not a great race, frustrating.
Running 14:00  2.2 km (6:22 / km)
Cool down with Joe to lake.
Stretching 10:00 
Every day from now on.
Physio Exercises 10:00 
Ankles/shins/peroneal tendon need respected, so going to do sets like this as much as possible.
Very late night (3) as car broke down in Oban.....got home in the end, slept today, tendon feels alot better.
all weeks |