Training Log Archive: KathrynBIn the 31 days ending Mar 31, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Mar 31, 2017 #
Other 5:00 [0]
Thursday Mar 30, 2017 #
Note
Slept in so missed swimming. Woops
Running (Easy run) 42:19 [3] 7.17 km (5:54 / km) +148m 5:21 / km
shoes: Yellow Inov8 X-talons 212
Extended warm up from school round the woods a bit to the pavilion. Met the MOR lot there and discovered they were doing honnysuckle so went for my own run. Did some filming of my running with Jane on the flat then on some hills, but then went myself around Sanquhar and back to school. Nice to be out, but running feels like such a grind at the moment
Foot really quite sore during the warm-up but as soon as I started again after the pavilion it was absolutely fine
Foot really quite sore during the warm-up but as soon as I started again after the pavilion it was absolutely fine
Other 40:00 [0]
Rolling, stretching and ankle stuff in pe
Wednesday Mar 29, 2017 #
Other 11:00 [0]
Tuesday Mar 28, 2017 #
Running 38:35 3.97 km (9:43 / km) +16m 9:32 / km
shoes: X-talon 212 Green/black
Definitely ran further than this... my watch was being a bit weird!
Warm-up round the park then up to the bottom of hunnysuckle.
Paired intervals with Kirsty (one rest while the other runs), but actuallyran the same time as Rosslyn each time. Started probably a little too fast... love this route anyway, and good to be out on such a stunning day.
Did 4, then went on a jog around the bottom path of the water tower as by foot was a bit sore, and hunnysuckle is quite uneven.
Jog back to the car
Warm-up round the park then up to the bottom of hunnysuckle.
Paired intervals with Kirsty (one rest while the other runs), but actuallyran the same time as Rosslyn each time. Started probably a little too fast... love this route anyway, and good to be out on such a stunning day.
Did 4, then went on a jog around the bottom path of the water tower as by foot was a bit sore, and hunnysuckle is quite uneven.
Jog back to the car
Other 10:00 [0]
ankle + rolling
Monday Mar 27, 2017 #
Gym 50:00 [1]
Standard monday
Ankle stuff thrown in there
Ankle stuff thrown in there
Sunday Mar 26, 2017 #
Orienteering 48:29 [3] 5.73 km (8:28 / km) +183m 7:18 / km
shoes: Yellow Inov8 X-talons 212
Bentley woods middle
Concentration was extremely poor throughout this. Bit disappointing just in that respect as it led to some careless mistakes and some big time loss. Expected to be quite far down the results so not to bothered about that right now. Recon my fitness lasted about 15-20minutes which is extremely poor, however once again not really unexpected - drop in energy came at the same time as the beginning of my errors so definitely correlation both ways there.
Mistakes: All short legs just extremely off line compass wise, then went to 10 before 9 (not because I was ahead of myself but more because I massively overshot 9.....), then too far right coming down the hill to 16. Beginning first few controls were great though! :)
Foot sore again, but different to yesterday, recon it was the terrain difference
Concentration was extremely poor throughout this. Bit disappointing just in that respect as it led to some careless mistakes and some big time loss. Expected to be quite far down the results so not to bothered about that right now. Recon my fitness lasted about 15-20minutes which is extremely poor, however once again not really unexpected - drop in energy came at the same time as the beginning of my errors so definitely correlation both ways there.
Mistakes: All short legs just extremely off line compass wise, then went to 10 before 9 (not because I was ahead of myself but more because I massively overshot 9.....), then too far right coming down the hill to 16. Beginning first few controls were great though! :)
Foot sore again, but different to yesterday, recon it was the terrain difference
Other 7:00 [0]
quite sore
Saturday Mar 25, 2017 #
Orienteering 19:27 [4] 3.35 km (5:48 / km) +11m 5:42 / km
shoes: Yellow Inov8 X-talons 212
Warwick Sprint
Didn't really know what to expect from this. Far from ideal preparation to do myself justice racing, but on the other hand had no real ambition to get selected for anything this year anyway.
Took it steady trying not to blow out the little fitness I had. Most route choices were pretty good and I seemed to be flowing through the controls quite well. Couple of mistakes due to some lack of concentration but nothing major.
Legs were heavy and speed was slow throughout but couldn't have expected anything more so pretty happy with this. Foot sore throughout
.
Also did WU and WD but not logged
Didn't really know what to expect from this. Far from ideal preparation to do myself justice racing, but on the other hand had no real ambition to get selected for anything this year anyway.
Took it steady trying not to blow out the little fitness I had. Most route choices were pretty good and I seemed to be flowing through the controls quite well. Couple of mistakes due to some lack of concentration but nothing major.
Legs were heavy and speed was slow throughout but couldn't have expected anything more so pretty happy with this. Foot sore throughout
.
Also did WU and WD but not logged
Other 5:00 [0]
Friday Mar 24, 2017 #
Other 6:00 [0]
Thursday Mar 23, 2017 #
Swimming 1:00:00 [1]
School swimming
12min warm up
7x50m fc alt pull/swim 25's - on 1:00
5x50m fc kick - on 1:30
3x50m fc sprint on 2:30
200m fc/bc easy
some really short sprints
cool down
12min warm up
7x50m fc alt pull/swim 25's - on 1:00
5x50m fc kick - on 1:30
3x50m fc sprint on 2:30
200m fc/bc easy
some really short sprints
cool down
Running 34:10 [4] 4.29 km (7:58 / km) +149m 6:47 / km
shoes: Yellow Inov8 X-talons 212
Moravian hill intervals
Slow jog from school to the pavilion, round the park and up to the pointing sign.
4x (moderate pace) hills to the tower and back [2mins]
Didn't really want to push on the hills as this was making my foot quite sore. Pain defiantly decreased a lot as it continued.
Jog back down to Lil's for cake and puppy cuddles <3
Jog back to school
Slow jog from school to the pavilion, round the park and up to the pointing sign.
4x (moderate pace) hills to the tower and back [2mins]
Didn't really want to push on the hills as this was making my foot quite sore. Pain defiantly decreased a lot as it continued.
Jog back down to Lil's for cake and puppy cuddles <3
Jog back to school
Other 35:00 [0]
In PE - had lots of time and not much to do...
Lots of stretches working all through the body.
Rolling my calves with a tennis ball
All the ankle exercises he gave me
Lots of stretches working all through the body.
Rolling my calves with a tennis ball
All the ankle exercises he gave me
Wednesday Mar 22, 2017 #
Other 7:00 [0]
Mainly some of the wobble board stuff he showed me
Tuesday Mar 21, 2017 #
Running 28:58 4.74 km (6:06 / km) +22m 5:58 / km
ahr:111 max:139
Went to harriers for a half session so I could get something in my legs before the weekend.
Warm up
17 minutes of fartlek
Cool down
Seemed more sore today than it was at the weekend in terrain but then it wasn't taped today. Also unsurprisingly didn't have much speed in my legs. Not great but also couldn't really have expected much more
Warm up
17 minutes of fartlek
Cool down
Seemed more sore today than it was at the weekend in terrain but then it wasn't taped today. Also unsurprisingly didn't have much speed in my legs. Not great but also couldn't really have expected much more
Other 6:00 [0]
Mainly some proprioception stuff
Monday Mar 20, 2017 #
Note
Back to the physio today for a follow up.
Made amendments and showed my where I'm going wrong in some of the exercises I've been doing.
He reassessed my ankle and the ligaments and has said I've highly likely ruptured my ATFL so he's referred me to get an MRI scan for confirmation and gave the idea of possibly getting surgery in the long run.
Also had acupuncture and some more ultrasound to reduce the swelling and pain. I'm allowed to run :))) but 100% definitely taped on uneven surfaces or when racing.
Made amendments and showed my where I'm going wrong in some of the exercises I've been doing.
He reassessed my ankle and the ligaments and has said I've highly likely ruptured my ATFL so he's referred me to get an MRI scan for confirmation and gave the idea of possibly getting surgery in the long run.
Also had acupuncture and some more ultrasound to reduce the swelling and pain. I'm allowed to run :))) but 100% definitely taped on uneven surfaces or when racing.
Note
(rest day)
Tired
Other 5:00 [0]
Once again, recon at least 5 minutes of this appointment would count for this...
Sunday Mar 19, 2017 #
Orienteering 1:06:01 [3] 6.55 km (10:05 / km) +32m 9:50 / km
shoes: Yellow Inov8 X-talons 212
ScotJOS Training - Culbin
Warm up round the gravel pit ponds
Compass exercise shadowing Pippa. Tried to do different techniques of taking bearings and using the features to back up the bearing. Pretty accurate anyway. Trains exercise with Grace, Emma, Lindsay, Abi, Finlay and James. 15s start intervals and 3 controls at a time. I just did the first and last ones but really nice to get some good speed going and see that my technique still held together at pace. Also challenged grace with the speed and route choices ;)
Warm up round the gravel pit ponds
Compass exercise shadowing Pippa. Tried to do different techniques of taking bearings and using the features to back up the bearing. Pretty accurate anyway. Trains exercise with Grace, Emma, Lindsay, Abi, Finlay and James. 15s start intervals and 3 controls at a time. I just did the first and last ones but really nice to get some good speed going and see that my technique still held together at pace. Also challenged grace with the speed and route choices ;)
Other 5:00 [0]
Saturday Mar 18, 2017 #
11 AM
Running 5:40 [1] 0.82 km (6:53 / km)
shoes: Yellow Inov8 X-talons 212
WU to the start
Orienteering 27:02 [4] 4.06 km (6:40 / km) +16m 6:32 / km
shoes: Yellow Inov8 X-talons 212
Moravian Saturday League - Mayne Wood
Actually really love this area so couldn't go a miss! Really fast terrain with some complex control sites and good route choice legs.
Only mistake was a disorientation when I hit the track coming out of 7 so I started running the wrong way along it, but quickly realised. Running wasn't too bad considering...!
Also really liked the sprint section at the end, and seemed to flow quite nicely through that
Routegadget:
http://www.moravian.routegadget.co.uk/rg2/#137&...
Actually really love this area so couldn't go a miss! Really fast terrain with some complex control sites and good route choice legs.
Only mistake was a disorientation when I hit the track coming out of 7 so I started running the wrong way along it, but quickly realised. Running wasn't too bad considering...!
Also really liked the sprint section at the end, and seemed to flow quite nicely through that
Routegadget:
http://www.moravian.routegadget.co.uk/rg2/#137&...
1 PM
Orienteering 43:30 [2] 3.68 km (11:50 / km) +4m 11:46 / km
shoes: Yellow Inov8 X-talons 212
ScotJOS Training - Lossie Forest
In the really really complex bit which was really good!
Line course - took a little bit to get into the map and the extremely technical contours, but then the second half was pretty spot on.
Then did a couple of exercises where not all the controls were there (we didn't know which ones) so we had to be confident we were in the right place.
Decided to stop there and give the speed sessions a miss as I didn't want to pound my ankle too much and I'd already done quite a lot
In the really really complex bit which was really good!
Line course - took a little bit to get into the map and the extremely technical contours, but then the second half was pretty spot on.
Then did a couple of exercises where not all the controls were there (we didn't know which ones) so we had to be confident we were in the right place.
Decided to stop there and give the speed sessions a miss as I didn't want to pound my ankle too much and I'd already done quite a lot
Other 6:00 [0]
Friday Mar 17, 2017 #
Other 7:00 [0]
Thursday Mar 16, 2017 #
Swimming 1:00:00 [1]
12 minute warm up
6x150m (mixture of IM strokes and turns and stuff)
Sprints and starts / relays
Cool down
6x150m (mixture of IM strokes and turns and stuff)
Sprints and starts / relays
Cool down
Other 15:00 [0]
In PE, didn't really fancy basketball so just sat in a corner looking productive
Wednesday Mar 15, 2017 #
Cycling 59:52 [2] 14.23 km (4:12 / km) +242m 3:53 / km
With Dad on MTB in Darnaway
Parked at Tearie, out the back of the castle then over the cemetery and to the south end of the WHO path. Down some pretty cool fast single track bits next to the river, then pretty much all the way next the river down to the far northern point of Darnaway into some uncharted territory for me which was exciting. Then back to the drives and down to the car. Really nice ride with some tricky sections and steep hills, and discovered a new part of Darnaway!
Parked at Tearie, out the back of the castle then over the cemetery and to the south end of the WHO path. Down some pretty cool fast single track bits next to the river, then pretty much all the way next the river down to the far northern point of Darnaway into some uncharted territory for me which was exciting. Then back to the drives and down to the car. Really nice ride with some tricky sections and steep hills, and discovered a new part of Darnaway!
Other 5:00 [0]
Some theraband stuff coz it was late
Tuesday Mar 14, 2017 #
Other 19:00 [0]
Really windy tonight so couldn't go out on my bike, so decided to do a full set of these instead
Rolling
All the physio exercises
Some stretches
Rolling
All the physio exercises
Some stretches
Monday Mar 13, 2017 #
Cycling 17:00 [2] 5.5 km (3:05 / km)
To janes and back. Really windy!!
Gym 50:00 [1]
Standard. Quite heavy
Other 8:00 [0]
Finally took my football in from outside so did some of the other physio exercises
Sunday Mar 12, 2017 #
Event: Compass Sport Cup Heat
Running 10:00 [1]
shoes: Yellow Inov8 X-talons 212
WU to start and a few drills
Orienteering 37:59 [3] 4.86 km (7:49 / km) +36m 7:33 / km
shoes: Yellow Inov8 X-talons 212
Compass Sport Cup Heats - Tentsmuir
Absolutely love this forest so decided to give it a go, with my ankle fully taped up, and just not pushing too hard. The terrain and course lent itself perfectly to my revised plan though.... Go at normal race pace for the first half, then the second half as i began to get tired slow it down and take it easy (as this would be when I'd be most likely to go over it). Strapping felt really secure and definitely helped. Bit of pain at the beginning but it soon went away as it got moving.
Navigationally it was a fairly good race, lost about 10s at no.2, then 30s at no.14 which I am a bit annoyed about! But happy enough for right now
Felt well physically considering I haven't really run at all for 3 week, but definitely work to do
Results:
http://www.rstrain.ndtilda.co.uk/results_17/kfo_cs...
Routegadget:
http://www.kfo.routegadget.co.uk/rg2/#11&cours...
Absolutely love this forest so decided to give it a go, with my ankle fully taped up, and just not pushing too hard. The terrain and course lent itself perfectly to my revised plan though.... Go at normal race pace for the first half, then the second half as i began to get tired slow it down and take it easy (as this would be when I'd be most likely to go over it). Strapping felt really secure and definitely helped. Bit of pain at the beginning but it soon went away as it got moving.
Navigationally it was a fairly good race, lost about 10s at no.2, then 30s at no.14 which I am a bit annoyed about! But happy enough for right now
Felt well physically considering I haven't really run at all for 3 week, but definitely work to do
Results:
http://www.rstrain.ndtilda.co.uk/results_17/kfo_cs...
Routegadget:
http://www.kfo.routegadget.co.uk/rg2/#11&cours...
Other 6:00 [0]
Some physio exercises
Saturday Mar 11, 2017 #
Note
(rest day)
Was gonna go out on my bike again today, but finishing my school investigations left little time for anything else....
Other 6:00 [0]
Wobble board stuff
Friday Mar 10, 2017 #
Other 5:00 [0]
Just some ankle stuff. Very late
Thursday Mar 9, 2017 #
Swimming 1:00:00 [1]
12 minute warm up
Block work sprints
Drills
Cool down. Quite an easy session today :)))
Block work sprints
Drills
Cool down. Quite an easy session today :)))
Cycling 50:00 [1] +38m
Easy in Culbin
Other 14:00 [0]
Physio exercises + stretches + rolling
Wednesday Mar 8, 2017 #
Cycling 1:12:00 [2] 19.41 km (3:43 / km) +90m 3:37 / km
Extremely wet and muddy ride in Culbin on MTB with mum. Pretty windy too in some parts.
Had to use headtorches at the end as it got pretty dark, and a mamouth hot shower was needed for me to defrost... Good fun anyway
Had to use headtorches at the end as it got pretty dark, and a mamouth hot shower was needed for me to defrost... Good fun anyway
Other 10:00 [0]
Physio exercises + a few stretches
Tuesday Mar 7, 2017 #
Other 8:00 [0]
Some of the physio exercises
Monday Mar 6, 2017 #
Note
Went to see the physio today which was really helpful
Basically I've damaged all 3 ligaments in my ankle. I also pronate in that foot, and my knee turns in a bit which damages them even more and it gets into a bit of a cycle. Similarly my right glut and left calf are a bit tight meaning I'm a little squint.
The ligament damage meant when he was manipulating my ankle there was lots of movement where there shouldn't have been because the ligaments weren't stopping anything
Also lost the correct proprioception of where my foot positioning should be when running resulting and it being too late when my brain does pick up a problem (ie once I've already gone over it). Apparently things can't be properly fixed, but learnt how to be controlled, so he's given me lots of exercises and strapping methods to use. Also gave me a sports massage in my calf and showed me how to properly use a roller.
Also got an ultrasound to help the swelling
He's said I shouldn't run until the swelling goes down further
Basically I've damaged all 3 ligaments in my ankle. I also pronate in that foot, and my knee turns in a bit which damages them even more and it gets into a bit of a cycle. Similarly my right glut and left calf are a bit tight meaning I'm a little squint.
The ligament damage meant when he was manipulating my ankle there was lots of movement where there shouldn't have been because the ligaments weren't stopping anything
Also lost the correct proprioception of where my foot positioning should be when running resulting and it being too late when my brain does pick up a problem (ie once I've already gone over it). Apparently things can't be properly fixed, but learnt how to be controlled, so he's given me lots of exercises and strapping methods to use. Also gave me a sports massage in my calf and showed me how to properly use a roller.
Also got an ultrasound to help the swelling
He's said I shouldn't run until the swelling goes down further
Gym 50:00 [1]
Standard Monday session
Other 5:00 [0]
I definitely think at least 5 minutes of that physio appointment would count as part of this pact....
Sunday Mar 5, 2017 #
Cycling 1:00:34 [2] 16.41 km (3:41 / km) +85m 3:36 / km
Another stunning cycle in Culbin with Dad on the MTB
Out along the road through Kintessack and in at Wellhill, up Hill99, then out along some single track to the sea. Back a wiggly way ending up at Cloddymoss then home.
Quite a bit of single track, and some really wet/muddy tracks made things a bit slower going.
Absolutely beautiful weather and flat calm sea anyway
Out along the road through Kintessack and in at Wellhill, up Hill99, then out along some single track to the sea. Back a wiggly way ending up at Cloddymoss then home.
Quite a bit of single track, and some really wet/muddy tracks made things a bit slower going.
Absolutely beautiful weather and flat calm sea anyway
Other 6:00 [0]
Standing on one leg while doing exercises, then wobble board
Got the physio tomorrow, so fingers crossed will start running again
Got the physio tomorrow, so fingers crossed will start running again
C • Wooo 4
Saturday Mar 4, 2017 #
Other 5:00 [0]
(injured) (rest day)
Wobble board stuff
Friday Mar 3, 2017 #
Cycling 51:52 [3] 15.32 km (3:23 / km) +73m 3:18 / km
In Culbin with Kirsty after school on the MTB as it was such nice weather.
Out down the track to Cloddymoss then straight through the woods to the Lagoon bit, along the back track to behind Hill99, up the tower than back home through Kintessack.
Soooo nice
Out down the track to Cloddymoss then straight through the woods to the Lagoon bit, along the back track to behind Hill99, up the tower than back home through Kintessack.
Soooo nice
Other 6:00 [0]
Standing on one leg kind of exercises
Thursday Mar 2, 2017 #
Swimming 1:00:00 [2]
School Swimming
5 minute warm up
12x125m fc (alt swim/pull)
3x50m bc (alt swim/kick)
5 minute warm up
12x125m fc (alt swim/pull)
3x50m bc (alt swim/kick)
Cycling 32:56 [2] 9.49 km (3:28 / km) +54m 3:22 / km
Easy on the cross bike out the back of school.
Had absolutely nothing in my legs so cut the route a bit, and stopped to chat with my DofE leader who I found...
Had absolutely nothing in my legs so cut the route a bit, and stopped to chat with my DofE leader who I found...
Other 7:00 [0]
Ankle theraband stuff
Wednesday Mar 1, 2017 #
Running 20:17 [4] 3.99 km (5:05 / km) +5m 5:03 / km
shoes: Yellow Inov8 X-talons 212
Gordonstoun XC
Went off quite fast, then hit all the really thick mud round the lake and died! Legs were a bit tired, but not too bad overall, but was also by myself so didn't really get pushed.
Ankle got better as it went on, but still a little sore. Iced tonight
Also did some WU but idk distance or time...
Went off quite fast, then hit all the really thick mud round the lake and died! Legs were a bit tired, but not too bad overall, but was also by myself so didn't really get pushed.
Ankle got better as it went on, but still a little sore. Iced tonight
Also did some WU but idk distance or time...
Other 5:00 [0]
Bit more swollen/tight after xc