Training Log Archive: noRaIn the 7 days ending Mar 5, 2017:
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Sunday Mar 5, 2017 #
Running warm up/down 10:18 [1] 1.9 km (5:25 / km)
ahr:142 max:171 shoes: More Mile Cheviot 3 Purple/Gre
Dropped the car keys off and ran part of the way to the start.
Orienteering 22:47 [1] 2.34 km (9:44 / km) +40m 8:58 / km
ahr:134 max:156 shoes: More Mile Cheviot 3 Purple/Gre
Not sure what my intentions were with this. Bit sad I couldn't race the course as it looked good. Hadn't really decided before I went out, vaguely was going to run on the paths and walk in the terrain but my enthusiasm waned v quickly as it wasn't an interesting enough area for that. Wasn't really enjoying it and I could feel my ankles. Then overshot number 9, decided to call it a day there and jogged back.
Running 15:14 [1] 1.83 km (8:19 / km) +85m 6:45 / km
ahr:135 max:161 shoes: More Mile Cheviot 3 Purple/Gre
Jog back, stopped to chat to Jenny and Fay passing the start, perked me back up a bit. Ankles ok once on the path. Still feeling a bit ill as well which defs contributed to the decision to stop. Hoping it's not going to come to anything much. Would be good to be able to actually race again! Maybe sprint-o is my only option for the near future...
Stretching/Physio 5:00 [0]
Saturday Mar 4, 2017 #
Swimming 25:00 [2] 1.0 km (25:00 / km)
Went to the pool with Kirstin, did some easy swimming.
Aqua Jogging 25:00 [1]
Then a bit of AJ, again nothing too strenuous. Feel like I am getting ill.
Strength and Conditioning 30:00 [0]
Headed to the gym for more hip mobility and my single leg strength stuff from the physio.
Stretching/Physio 5:00 [0]
Friday Mar 3, 2017 #
Cycling 55:00 [2] 20.0 km (2:45 / km)
Had a meeting out near Dalkeith so cycled out. Was actually quite a nice ride once I had battled Princes Street and Newington... Legs feeling pretty good as well, seems all the hip mobility and a cycle has sorted me out. Buzzing to run on Sunday!
Stretching/Physio 10:00 [0]
Thursday Mar 2, 2017 #
Strength and Conditioning 1:00:00 [0]
With Andrew. Basically went through a load of hip mobility stuff which he had been told to do and the stuff the physio told me to do.
Lots of hilarity as they were called weird names and Andrew asked me at one point "Can you feel it?" after I asked where it was supposed to stretch and it reminded me of the body balance guy who always says that and then "tell me yes".
Also did
3x5 Pull-ups
3x8 v light squats
And a lil bit of core Ab roll outs, deadbugs, crunches.
Hip feeling quite fatigued before the session after having an elbow in it yesterday and tired after the exercises so not a full session.
Lots of hilarity as they were called weird names and Andrew asked me at one point "Can you feel it?" after I asked where it was supposed to stretch and it reminded me of the body balance guy who always says that and then "tell me yes".
Also did
3x5 Pull-ups
3x8 v light squats
And a lil bit of core Ab roll outs, deadbugs, crunches.
Hip feeling quite fatigued before the session after having an elbow in it yesterday and tired after the exercises so not a full session.
Swimming 40:00 [3] 1.9 km (21:03 / km)
500/400m WU/D and 4 x 250m (90s). Worked quite hard, had quite a lot of lane rage today.
Stretching/Physio 10:00 [0]
Wednesday Mar 1, 2017 #
Pilates/Yoga 45:00 [0]
2 weeks in a row, what even.
Spinning 35:00 [3]
Again no time later on for any training so had to get something done post yoga but pre work. 10x 60s(60) in the middle. Would have liked to do longer reps but hip started to niggle in the efforts so kept them short. A proper session would have been tough on no food anyway.
Stretching/Physio 10:00 [0]
Really good physio appointment. Listened properly to everything and then spent time checking out where I had weakness etc. He reckoned the ankle problems are from instability upstream and in my core and gave me some single leg exercises to hopefully help fix that. Said that generally I was quite stable and my ankles are strong. Also spent some time working on loosening off my hip. Think as well the problems have come about as I am doing less S&C than I used to. And a couple of the exercises are things I used to do and don't anymore, got to prioritise the S&C more... Feeling a lot more positive though. He said that I can try a run at the weekend on something not too rough.
Tuesday Feb 28, 2017 #
Aqua Jogging 45:00 [1]
Find it quite hard to be motivated both for AJ and at this time in the morn! But Beth was there for a good chat and to keep me happy. Did a fair bit of floating at times but haven't done it in a while and hip/ankle were only a tiny bit aggravated so taking that as a win.
Stretching/Physio 25:00 [0]
Had some time before the pub so went to stretch/physio in the gym.
Monday Feb 27, 2017 #
Spinning 20:00 [1]
Super easy
Stretching/Physio 45:00 [0]
(injured)
With Saz at the gym. Foot and hip sore when walking around today. Hoping this stretching will have helped a bit. Had a giggle fit in the middle when we realised how tight my R hip is. On the L side I could get my leg perpendicular and to the floor, R leg wasn't anywhere even close... bit better by the end though...
Ankle exercises done toooo.
Ankle exercises done toooo.
Note
Physio appointment made for Wednesday, not going to Fasic as they had nothing until next week so we'll see what someone else is like. Tbh not been convinced by the people I've seen at Fasic the last few times I've been so might be good to have a change.