Training Log Archive: KathrynBIn the 7 days ending Mar 12, 2017:
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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....