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Training Log Archive: graeme

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m
Running	16	11:48:29	74.7	(9:29)	120.22	(5:54)
Hiking	2	6:45:00	11.0	(36:49)	17.7	(22:53)
Strength&conditioning	9	4:30:00
Orienteering	5	3:08:17	18.8	(10:01)	30.25	(6:13)	180
Cycling	3	2:29:00	47.0	(3:10)	75.64	(1:58)
BatSport	1	1:05:00	0.5	(2:09:57)	0.81	(1:20:45)
Total	24	29:45:46	152.0		244.62		180
[1-5]	24	27:45:46

7:05

0:00

» now

Wednesday Jan 31, 2018 #

Running 1:02:00 [3] 7.0 mi (8:51 / mi)

Long way home around Frogstane Rd and Buckstone.

Strength&conditioning 30:00 [0]

LLGP

Tuesday Jan 30, 2018 #

Running 1:04:00 [3] 7.0 mi (9:09 / mi)

Terrain run out to ERI, up the field to almost the wisp, then back via Craigmillar Castle.

Strength&conditioning 30:00 [1] 0.0 mi

LLGP

Monday Jan 29, 2018 #

Running 1:02:00 [3] 7.0 mi (8:51 / mi)

Decided to start training with painkillers.
Monday run. Full.

Strength&conditioning 30:00 [0]

LLGP

Sunday Jan 28, 2018 #

Orienteering race 52:33 [4] 6.8 mi (7:44 / mi)

Binning Wood sosol.

Having planned here recently, knew where to go, so clean apart from some undergrowth-induced hesitation. Knee beginning to be troublesome towards the end, despite ibuprofen. No zip in legs, but fitness held up OK and not unduly tired at the end. 6 mins down on DonP by #14. (then again, he was 4mins faster at Parkrun yesterday, so...)

Strength&conditioning 30:00 [0] 0.0 mi

LLGP

Saturday Jan 27, 2018 #

Running 23:02 [4] 3.1 mi (7:26 / mi)

Vogrie parkrun. Knee not too bad, otherwise terrible. You really aren't meant to finish with one leg covered in blood.

C • How did you ma... 6

Running 11:00 [1] 1.0 mi (11:00 / mi)

W up and down
Every little helps.

Strength&conditioning 30:00 [3] 0.0 mi

LLGP

Friday Jan 26, 2018 #

Running 40:00 [3] 4.0 mi (10:00 / mi)

In, and reps on the Inch.

C • Reps? 2

Strength&conditioning 30:00 [1] 0.0 mi

LLGP

Thursday Jan 25, 2018 #

Strength&conditioning 30:00 [2] 0.0 mi

Left leg Granny-physio

C • We're watching... 4

Running 48:00 [3] 5.0 mi (9:36 / mi)

In, then back around Prestonfield and generally scoping the South Ed. Map. Nothing interesting, just carparks really.

Wednesday Jan 24, 2018 #

Strength&conditioning 30:00 [3]

Left leg granny physio

Running 50:00 [3] 5.0 mi (10:00 / mi)

In, then home around the old St Margarets school. Knee a bit sore, but beginning to feel more positive.

Tuesday Jan 23, 2018 #

Running 1:10:00 [2] 7.0 mi (10:00 / mi)

In and back and to the pleasance

Cycling 1:05:00 [3] 20.0 mi (3:15 / mi)

Exercise bike at Pleasance

Note

FASIC with Pete Mitchell
Nothing obviously wrong with the knee, lots of weakness and imbalance in pretty much everything in the left leg. Pete went down every muscle and demonstrated how the left version is significantly weaker than the right. Assigned the knee problem to stresses ultimately derived from this total instability, plus occasional trauma from falls, which makes sense.

The gastroc is hopeless, though he claimed there is a tiny bit still functioning near the gastroc head.

Plan is to build strength in the other left leg muscles to restore equality. Limp-running and cycling wont help.

Various strengthening exercises which can be done without falling over: the illustrations make it clear this is granny-rehab rather than sports injury, but the numbers of reps are pretty demanding. Its all lying down, so can be done while watching telly.

C • same problem 1

Strength&conditioning 30:00 [0] 0.0 mi

Added in the hope of shaming myself into doing it

Monday Jan 22, 2018 #

Running 58:00 [3] 6.5 mi (8:55 / mi)

Craigmillar, ERI. Physio tomorrow, so took some brufen and tried a run. Noticable knee pain, but not so bad as to force a stop. Generally felt quite flat, as one might expect.

Sunday Jan 21, 2018 #

Cycling 1:00:00 [3] 20.0 mi (3:00 / mi)

In the gym at Warrender. 50 mins on the bike, also 2.5 km on the rowing machine in 5 intervals. Snow and ice outside, so not too sad.

Saturday Jan 20, 2018 #

Note

Walked in to work to collect some bits. Locked out, fell on the ice. Badly injured pride. Sensibly, Edinburgh City Race got voided, controls placed, but no timing.

Cycling 24:00 [3] 7.0 mi (3:26 / mi)

Indoor bike , included 7*1min

Friday Jan 19, 2018 #

Note

Nothing to cheer you up than a good event. Indoors in JCMB seemed to be very well received by all and sundry - certainly nobody thought it was too easy. In retrospect, a controller and an all controls map would have been helpful, since I managed to put one control in the wrong place and forgot one altogether on the short course. 250 takers!

Tuesday Jan 16, 2018 #

Running 10:00 [3] 1.0 mi (10:00 / mi)

In, snowy slowly

Monday Jan 15, 2018 #

Running 7:00 [3] 1.0 mi (7:00 / mi)

Home, quickly

Sunday Jan 14, 2018 #

Note

Walked up Arthurs Seat with jane, feeling a bit coldy. Lovely winters day with the Seat hoaching with tourists. james running around before roast dinner an back to Cambridge.
Balance not too good.

Saturday Jan 13, 2018 #

Running 34:00 [3] 3.0 mi (11:20 / mi)

Just when you thought park run couldn't get worse...
Out to Vogrie with j&j, but too sore and cold to run, so trotted around watching. Not sure if you can cheer people on at not-a-race. In vicarious news, james took a comfortable second place.

Friday Jan 12, 2018 #

Orienteering 28:00 [1] 1.0 mi (28:00 / mi)

Walk round the JCMB course.

Thursday Jan 11, 2018 #

Running 1:05:00 [3] 7.0 mi (9:17 / mi)

Off road loop Craigmillar, extra field that's opened up, over to ERI and back. Felt pretty knackered by the end, and knee sore, but got it done.

Sunday Jan 7, 2018 #

Running 50:00 [2] 4.0 mi (12:30 / mi)

8am from aha, up to and round the yellow trail with Max.

Saturday Jan 6, 2018 #

Running race 24:27 [5] 3.1 mi (7:53 / mi)

Cannibals parkrun. Had been wondering how unfit I am. Now I know. Was quite hilly and 1500 m altitude, so maybe there's a minute excuse. Pretty minute.

Hiking hills 45:00 [1] 3.0 mi (15:00 / mi)

Ridge walk with Jane from aha.

Friday Jan 5, 2018 #

BatSport 1:05:00 [2] 0.5 mi (2:09:57 / mi)

Squash and TT with James at aha.

Hiking 6:00:00 [1] 8.0 mi (45:00 / mi)

Tugela Gorge hike. With carci, races and girls. Rather an epic. Sunny start until lunch stop in the riverbed, then a thunderstorm rolled through so we hid in a cave. Tried to get through the tunnel, which was a fun experience, and wet, but the final stretch required swimming and rock climbing, no idea why the guides suggest it's an option. We took the ladder up the cliff bypass, which was easy, then a three points of climb up a gully with some bolts, probably diff. More rock scrambling and still never saw the falls. Not even sure if they existed!

Thursday Jan 4, 2018 #

Running 30:00 [2] 3.0 mi (10:00 / mi)

Long drive to aha in Drakensberg. Short run with james on-site and the blue hike.

Wednesday Jan 3, 2018 #

Orienteering race 19:44 [3] 2.7 mi (7:19 / mi)

Effort 5, who am I trying to kid?
Sprint at the University of Limpopo. Very nice course and area, university buildings a bit run down already. Got trapped at 13 for 45 sec, otherwise clean and nicking seconds on the short lines. But losing minutes on the running

Tuesday Jan 2, 2018 #

Orienteering race 52:00 [4] 4.3 mi (12:06 / mi) +180m 10:42 / mi

Finished the forest section with a fairly clean run at Woodbush, except for missing 3 mins at 8 which I failed to see buried in a ditch. Must have been within 5m as the strip between ride and stream that I went up was no more than 40m wide and both the flag and I were in the middle.
A Scottish lookalike forest complete with rain to match. Caught and passed by Colin and Jenny Peel towards the end - couldn't keep up once we hit a wee bit of undergrowth.

Monday Jan 1, 2018 #

Orienteering race 36:00 [3] 4.0 mi (9:00 / mi)

GA Ramphere village urban race.
Great fun start to the new year with a run round the township. Grid pattern made it look a bit like Livingston with added cows, goats and sunshine. And scenery. And no knife wielding schemies nicking the flags. So maybe not like livingston at all

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