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Training Log Archive: OJ

In the 7 days ending Jan 10, 2016:

	activity	#	time	miles		km		+m
	Running	11	6:34:02	49.26	(8:00)	79.27	(4:58)	1462
	Orienteering	1	41:30	4.15	(10:00)	6.68	(6:13)	270
	Yoga	4	40:00
	Circuits	1	30:00
	Running Drills	1	10:00	0.31	(32:11)	0.5	(20:00)
	Total	16	8:35:32	53.72		86.45		1732
averages - sleep:8.3

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Sunday Jan 10, 2016 #

11 AM

Orienteering 41:30 [4] 6.68 km (6:13 / km) +270m 5:10 / km
slept:8.5

Canklow local event. Back and hip troubling me from the start so didn't know what to do really. In the end I went for the worst of both worlds - a moderate pace that was well off race pace but aggrevated things anyway. Mistakes were small and in general I was impressed with the map - it was well possible to navigate through the vegetation and it was usually well worth doing so.

Planned a run home along the canal, but that would have been idiotic considering the state of my back. Grumpy and frustrated by things right now.

5

Running 20:00 [2] 3.0 km (6:40 / km) +40m 6:15 / km

Decent warm up and almost no warm down - too uncomfortable and annoyed.

7 PM

Circuits 30:00 [1]

All sorts of exercises, trying to find out what works.

Saturday Jan 9, 2016 #

Note
slept:8.5 (injured) (rest day)

Gotta admit it - I'm injured. Same old same old, but clearly aggrevated by more fast, flat running yesterday (not even that fast, but enough). Things settled quite well over xmas but return to work seems not to have helped and I guess I got carried away.

Still can't decide whether hamstring is causing back/SI issues or vice versa. Possibly a bit of both. Much more caution needed for a few days - I am full of motivation and energy at the moment, but need to rein it in until I can run pain free. No more fast stuff until things are moving properly again.

5

Friday Jan 8, 2016 #

11 AM

Running 1:00:11 14.07 km (4:17 / km) +40m 4:13 / km
slept:8.5

Lunchtime canal progression, progressing from quite slow to slightly less slow, aim being to feel comfortable in my form and protect my gyppy back. Felt OK during the run, sore on the way back up the hill.

4

4 PM

Running 25:53 [2] 5.06 km (5:07 / km) +90m 4:42 / km

HFW, sore.

4

Thursday Jan 7, 2016 #

7 AM

Running 29:21 [2] 5.68 km (5:10 / km) +84m 4:48 / km
slept:8.5

Not feeling it this morning - everything pretty stiff and sore.

5

C • Not feeling it 1

4 PM

Running 27:59 5.12 km (5:28 / km) +71m 5:07 / km

HFW including 5xhill bounds at the end. Bit better tonight after a day at a conference.

4

7 PM

Yoga 10:00 [1]

Wednesday Jan 6, 2016 #

7 AM

Running 33:22 [2] 6.2 km (5:23 / km) +101m 4:59 / km
slept:8.0

IW, legs sore from yesterday.

Running Drills 10:00 [3] 0.5 km (20:00 / km)

12 PM

Running 58:40 [3] 13.04 km (4:30 / km) +245m 4:07 / km

Lunchtime run around Sky's Edge loop. Legs sore but were up for a bit of a faster pace. Sun emerged as I was running along the eponymous edge.

4

7 PM

Yoga 10:00 [1]

Tuesday Jan 5, 2016 #

12 PM

Running 55:43 10.93 km (5:06 / km) +539m 4:05 / km
slept:8.0

Oh my. Lunchtime hills on Hero's. Planned 3 efforts, increasing a little in intensity (and hopefully speed also) each time. Well I managed to feel OK on the first (5.45), then struggled on the second (5.49), then blew on the third (6.02). I have a long mountain to climb to get the fitness back and a body that is currently not cooperating.

4

4 PM

Running 25:16 [2] 5.19 km (4:52 / km) +72m 4:33 / km

HFW, much better than yesterday.

3

7 PM

Yoga 10:00 [1]

Monday Jan 4, 2016 #

7 AM

Running 31:19 [2] 5.88 km (5:20 / km) +79m 5:00 / km
slept:8.0

Ughh. IW with a heavy bag and a badly complaining back and hip. Might have overcooked it yesterday.

5

4 PM

Running 26:18 [2] 5.1 km (5:09 / km) +101m 4:42 / km

Still very stiff and sore, not helped by a day in the office.

5

7 PM

Yoga 10:00 [1]

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