Training Log Archive: 007In the 7 days ending Mar 24, 2013:
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Sunday Mar 24, 2013 #
riding 20:00
ride up to and back from forest for OL training. Back quite stiff from much garden digging yesterday!
orienteering 58:00
shoes: Innov8 Roclite #2
Yay I can orienteer!! :) I ran in Buechberg East (my local forest but the further away part, on a course I had drawn a few months ago.) The forest is nicer and more interesting then Buechberg west. It felt like autumn with the fog and ground covered with dried leaves.
My knee wasn't painful, just a little uncertain on going down the speeper bits and when it was slippery and I felt like I wasn't lifting my feet so well but the brace I was wearing also makes that harder. Overall very happy and I will start going to the NLZ training again and to races.
Did map memory on some legs which made it much more interesting and kept focus up.
My knee wasn't painful, just a little uncertain on going down the speeper bits and when it was slippery and I felt like I wasn't lifting my feet so well but the brace I was wearing also makes that harder. Overall very happy and I will start going to the NLZ training again and to races.
Did map memory on some legs which made it much more interesting and kept focus up.
C • O 3
Running 8:00 [3]
warm down run back to the bike
Saturday Mar 23, 2013 #
Note
another day off as i still had headache, sore throat and woke up feeling generally achey, bu really not too bad.
Friday Mar 22, 2013 #
riding 55:00
ahr:132 max:149
Ride straight after running, riding a bit harder than the other day in an effort to keep warm. It seemed like every farmer was out with his poo spraying truck adding a heavy dose of stench to an otherwise beautiful spring day. I had to leave my clothes on the balcony in quarantine after!
Strength 25:00 [0]
10mins knee str before run
15mins balancing physio
15mins balancing physio
3 PM
Running 35:00
ahr:148 max:174 shoes: Nike Lunar Glide #2 white
Steady run up to the golfcourse, taking the uphill harder than the downhill. Felt rather slow for the effort but I suppose that is not unexpected. Knee felt fine though a little hesitant on the rougher downhill and when turning.
It was so warm that shorts would have been much better than my 3/4 running tights. Little clusters of bright flowers everywhere, bursting through the earth. Mein Herz war so froh :)
It was so warm that shorts would have been much better than my 3/4 running tights. Little clusters of bright flowers everywhere, bursting through the earth. Mein Herz war so froh :)
Thursday Mar 21, 2013 #
Note
(rest day)
Woke up with a really sore throat and headache. The rest of my body felt fine but took it easy.
Knee a bit stiff in the evening, from lack of training? ;)
Knee a bit stiff in the evening, from lack of training? ;)
Wednesday Mar 20, 2013 #
7 AM
Running 25:00
ahr:148 max:159 shoes: Nike Lunar Glide #2 white
Just a short one but stretching my legs out a bit more with an attempt at faster running. Felt good.. No pain from tendon, felt a bit funny under the R kneecap/tight ITB but not as much as monday.
stretch/yoga 10:00 [0]
good stretch before run
7 PM
riding 30:00
ahr:148 max:170
Short but worth while indoor trainer session.. 10 x 90sec hard with 30sec recovery, fast cadence of 90 or above and a map for entertainment. No probs with knee, though it was perhaps a bit stiff after.
The trouble with my indoor bike trainer being next to the kitchen where my lovely boyfriend is cooking a deliciously aromatic dinner is that it is hard to sustain a session for long ;) and then directly after finishing training i ate too much, too fast and felt a bit sick..
The trouble with my indoor bike trainer being next to the kitchen where my lovely boyfriend is cooking a deliciously aromatic dinner is that it is hard to sustain a session for long ;) and then directly after finishing training i ate too much, too fast and felt a bit sick..
map/mental 10:00 [0]
Tuesday Mar 19, 2013 #
riding 1:23:00 [1]
ahr:115 max:139
A day off work and plenty of beautiful sunshine to enjoy after the rain clouds cleared. I was really looking forward to a long expedition on the bike but my knee was was achey on and off around the tendon area (which I have not felt during most of my training in the last week). I was in a bit of a mental battle for the first 45mins before deciding to turn around. Strange that riding affects it more than running or water running, considering there is no twisting motion. Anyway it wasn't any sorer at the end and I iced it after.
HR very low- I'm not good at pushing when riding on the flat.
HR very low- I'm not good at pushing when riding on the flat.
stretch/yoga 10:00 [0]
map/mental 10:00 [0]
Monday Mar 18, 2013 #
7 AM
Running 28:00
shoes: Nike Lunar Glide #2 white
Morning run. Made sure my tendon was warmed up this time and had no pain from it. Some other annoying littel sharper pain in knee on bending, something a bit out of line. I need to stretch more, not just strengthen.
running drills/plyo 5:00 [3]
... run included 5mins drills. Right leg not so good bum kicks, not sure if my hamstring is a bit weaker or knee is stiff.
Strength 10:00 [0]
essential strength before run.
Strength 10:00 [0]
balancing excercises at physio (after massage, ultrasound)
7 PM
water running 42:00
Good hard sesh. 6x 5mins with 1min recovery. No knee pain either so I could go harder than last time, but legs were very wobbly when I got out!
C • nice 2
8 PM
Strength 52:00
TSV strength training.